Practice: Grounding in Nature Dec 19, 2024

December can be a joyful yet challenging time - full of excitement for the holidays and a new year, but also heavy with grief, difficult family dynamics, and feelings of loneliness. Let's step away from the chaos and immerse ourselves in the sights, sounds, and sensations of the natural world to find calm amidst the storm.

By slowing down and really tuning in, we can experience awe and a profound sense of connection to something greater than ourselves. This practice is not about escaping our problems, but about finding the resources within to face them with more clarity, resilience, and compassion. So join me on this journey to grow the good - in ourselves, in nature, and in our relationships.
Here's what you'll learn:
- How to use nature to ground awareness and attention
- Practices to cultivate awe and wonder
- Benefits of connecting to something larger

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Why Being Unique Beats Being Special Dec 12, 2024

In a world where achievements often define us, it's easy to get caught up in chasing external validation and performance-based identities. But what does it mean to truly escape the comparison trap? As we gear up for a transition to "Grow the Good," I'm excited to share this solo reflection about the power of uniqueness.
I explain why moving away from seeking external validation through 'being special' to embracing our authentic, unique selves can profoundly enrich our lives. We’ll explore how this shift affects not just our personal growth but our relationships and community interactions. Tune in to hear why letting go of the need to feel special is freeing; more meaningful, more sustainable, and so much more rewarding.
You'll find out how to:
- Identify and release the pressures of contingent self-worth.
- Redefine success to include personal growth and meaningful contributions.
- Cultivate a sense of purpose that resonates with who we are, not just what we achieve.
Interested in learning more?
- Read my full blog on Unique or Special
- Listen to this episode with Orin Davis about flow
- My thoughts on why we should rethink competition

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Functional Mental Toughness with Dr. Brad Cooper Dec 05, 2024

Have you ever struggled to push through that final mile, nail a big presentation, or remain poised under stress? Today, we’re tackling Functional Mental Toughness with Dr. Brad Cooper, whose approach to mental toughness isn’t just about enduring more; it’s about thriving, preparing, and activating in ways that enhance performance without compromising well-being.
This episode isn’t just about grinding harder; it’s about crafting a balanced approach to mental toughness that enriches your life and career. Whether you aim to excel in sports, business, or daily challenges, Dr. Cooper’s guidance is vital for anyone looking to elevate their performance sustainably.
Here’s what you’ll learn:
- Discover your unique start line strategy that works best for you, instead of copying others.
- Embrace the Functional Mental Toughness model: thrive, prepare, and activate for peak performance.
- Transform negative self-talk into positive, motivational cues to enhance performance.
- Use tools like HRV to avoid over-preparation and maintain a balanced approach to training.
Align your personal vision with your life phase for sustainable and meaningful goal pursuit.

Other episodes to listen to:
- Real Toughness with Performance Expert Steve Magness
- Self-Talk for Performance: Mental Skills for Athletes
- Mental Toughness with Joanna Zieger PhD

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Transform Perfectionism into Social Contribution with Sonya Looney Nov 28, 2024

This week we are sharing an episode of the Wise Effort Show with Dr. Diana Hill featuring Sonya!
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In this episode of the Wise Effort Show, Dr. Diana Hill, a clinical psychologist, discusses the challenges of perfectionism and how to practice wise effort at work with Sonya Looney, a world-champion mountain biker They explore the intersection of high performance and well-being, ways to transform perfectionism into social contribution, and the importance of support during personal and professional transitions.

Listen and Learn

Ways to handle crossroads at work
Interactions between perfectionism and social contribution
The power of impacting just one person
How to evaluate success based on how you define success

Listen as Diana and Sonya share personal experiences and practical insights to help listeners loosen their grip on perfectionism and focus on meaningful contributions.

About Sonya Looney

I’m interested in the integration of high performance and well-being through positive psychology, contemplative practices, and sport. I’ve been able to explore topics like grit, mindset, self-worth, purpose, success, happiness, and healthy striving through my life journeys of becoming mountain bike World Champion, racing internationally, my Master’s in Applied Positive Psychology (in progress), getting my Master’s Degree in Electrical Engineering, moving to a new country, having children, and continuing to carve my own path in my business. I’m motivated by curiosity, love of learning, gratitude, and helping others.

Recommended Next Episode

Episode 61: How to Use Wise Effort to Pursue Big Goals, Know When to Quit, and Make New Friends with Sonya Looney

Related Resources

Sonya Looney’s website

Order Diana’s new book: The Self-Compassion Daily Journal

Subscribe to Diana’s free Wise Effort newsletter

Become a Wise Effort member to support the show.

On-Demand Course: Unleashing the Power of Process-Based Therapy with Joseph Ciarrochi, Diana Hill and Steven Hayes

Want to learn more about ACT? Take Diana’s on-demand course Foundations of ACT

Diana’s Events

Are you curious about what it’s like to go on retreat with Diana at Blue Spirit Costa Rica 2025? Learn more…

Learn from Diana at an upcoming event

Connect With Diana

Thank you for listening to Wise Effort with Dr. Diana Hill!

Subscribe for free on Apple Podcasts,

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Purpose is the Compass Nov 21, 2024

I want to dig deep into something that touches every one of us, whether we’re aware of it or not: purpose. Purpose encompasses goal direction, intentionality, and the pursuit of what is seen as important in life. It provides a reason to get up in the morning and persist through challenges. Purpose has layers—it’s not just one definition or feeling. It’s an evolving force that organizes our lives and fuels our growth. We'll uncover how purpose serves as more than just a motivator; it's a dynamic force that shapes our daily actions, sustains us through challenges, and enhances our connections with others.

Key Highlights:

- Understanding Purpose: What is purpose and how does it differ from simple goal-setting?
- The Role of Purpose in Everyday Life: Explore how having a clear sense of purpose can transform ordinary activities into meaningful actions.
- Purpose and Resilience: Discover how a well-defined purpose can foster resilience, helping us navigate life's ups and downs.
- Connecting with Others Through Purpose: Learn about the role of purpose in building stronger, more meaningful relationships.

LINKS:

- A solo reflection on how to find meaning and purpose
- Finding your purpose in life with Misty Sansom
- Learn about eudaimonia with Andrew Soren

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Practice: Daily Meditation in Motion Nov 14, 2024

Bringing meditation into daily life is a different beast. Today’s moving meditation will be short, simple—and really hard, because we’re taking meditation on the move so you can apply mindfulness to everyday activities like workouts or a quiet hike. In today’s episode, I break down how to shift from an ego-focused to a task-focused mindset during physical activities.
I’ll guide you through techniques to anchor your focus, using sounds from your environment or your own breath, to help maintain mindfulness. This practice isn’t just about sitting quietly; it’s about integrating mindfulness into every part of your day. Whether you’re pushing through a tough workout or enjoying nature, I’ll show you how to keep your mind present and engaged.
Here's what you'll learn:
• Real-World Mindfulness: Learn to extend your meditation practice beyond the cushion and into dynamic activities.
• Catching the Wander: Focus on recognizing when your mind drifts and gently guide it back without judgment.
• Anchors of Focus: Discover how using simple anchors like sounds or sensations can keep you grounded.
• Daily Mindfulness Doses: Implement small, manageable practices of mindfulness throughout your day to enhance cognitive function and reduce stress.
Other meditations:
- Moving meditation to combat self-criticism
- Moving meditation for your next ride

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Mastering Mindfulness in Sports: Dr. Sara Mitchell on Enhancing Athletic Performance and Well-being Nov 07, 2024

It’s clear: mindfulness transforms athletic performance and overall well-being. But how do we use it in daily practice? Today, I’m sitting down with the incredible Dr. Sara Mitchell. We unpack the power of mindfulness in enhancing focus, managing self-talk, and steering through life’s chaos both on and off the track. Learn about the crucial roles of acceptance and mental rehearsal, and why being task-oriented can significantly impact your performance. Whether you’re pushing limits in sports or navigating daily pressures, this episode is packed with tips to help you stay present and perform at your best. Tune in to discover how to harness mindfulness for greater success and contentment in every aspect of your life.

Here’s what you’ll learn:

- Maintaining present-moment awareness and breath-focused mindfulness can achieve consistent high-level performance
- How to focus on task-oriented actions and using instructional self-talk rather than judgment or motivation
- Why balancing the need for planning with staying present and content is key
- The benefits of collaborating with a mental performance coach
- Recognizing the signs of mental versus physical fatigue are crucial in preventing burnout

LINKS:

- Connect with Dr. Sara Mitchell
- Learn the difference between high performance and high achievement
- The Mindfulness of Cycling with Olympian Haley Smith
- Mindset Mastery: Elevating Performance with Neal Palles

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Practice: A Moving Meditation to Combat Self-Criticism Oct 17, 2024

Today, I’m taking you along a trail ride, not just through the physical landscapes but through the terrain of our minds. It’s about confronting and managing the self-criticism that often accompanies our high expectations, especially when we push towards big goals in high-performance settings. In this episode, I’ll share how I transform self-criticism into a tool for growth and resilience. Whether you’re riding a bike, running a trail, or pursuing any challenge, this meditation is designed to help you maintain focus and foster a positive mindset.

Key Takeaways:

Understanding self-criticism
Cultivating acceptance
Strategies for boosting optimism
How to embrace mental flexibility

LINKS
- Listen to another moving meditation
- Learn about the science of meditation with Dave Vago
- Feel skeptical about meditation? Check out this interview with Jeff Warren

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Vibrant Health: Neuroscience, Nutrition, and Sleep with Lauren Costantini Oct 10, 2024

Does success have a singular path? Lauren Costantini is a former neuroscientist turned nutrition coach, whose eclectic journey from performing arts to the pinnacle of science and athletics offers so many cool insights into achieving vibrant health.

Lauren’s shift to a plant-based diet enhanced her recovery from surgery and transformed her athletic performance, and gain practical advice on navigating the complex world of nutrition, from managing sugar intake to understanding the critical role of fiber.

In this conversation, Lauren breaks down common myths about nutrition and shares her scientific perspective on optimizing health through diet. Whether you’re looking to elevate your physical performance or just improve your overall well-being, this episode is packed with actionable tips backed by science. Tune in to hear how we explore how informed choices in diet can lead to a more vibrant and energetic life, and learn how to harness the power of nutrition to fuel your personal and athletic ambitions.

Here's what you'll learn:

Embrace curiosity and flexibility in your career path
Prioritize science-based nutrition and fitness advice
Understand the nuances of carbohydrates, sugar, and fiber
Benefits of plant-based eating
Sleep quality of sleep quantity

LINKS:

Learn about Lauren
Gut health and immunity with Dr. Will Bulsiewicz
Plant-based athletic performance with James Wilks

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Fresh Tracks: Reflecting, Racing, and Rethinking Success Oct 03, 2024

I’m thrilled to be back on the airwaves after a two-month rejuvenation break! In today’s episode, I’m excited to share some personal updates including: completing my master’s in applied positive psychology, winning the downhill category at Singletrack Six, and my top-ten finish at Breck Epic. Plus, I’ll share more about my transition to part-time racing and my move toward focusing on coaching, speaking, and writing. Whether you’re chasing your own starting line or seeking a meaningful pivot in life, join me as we explore the power of authenticity and the impact of redefining success.
Here's what you'll learn:
- The importance of taking real breaks
- Redefining success, accomplishment, and fulfillment
- The power of savoring and reflecting
- Challenges (and rewards) of balancing racing and parenthood
- Embracing uncertainty and novelty
LINKS
- Turning in to Savoring
- Finding Fulfillment Beyond Growth with Mario Fraioli
- Mastery is a Practice, Not a Destination
- The Science of Rest and Changing How We Work with Alex Pang

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Quick Study: Elite Athlete Moms Aug 08, 2024

As we celebrate during the Olympics, I am always struck by the power of elite athletes who are also navigating motherhood. In this Quick Study, I'm highlighting conversations with three incredible women who share their raw and honest experiences transitioning into motherhood while competing at the highest levels.

Hear from Betsi Flint, a 7x AVP Champ and Olympian; Erin Huck, a mountain biker and Olympian; and Amanda Bashem, an elite ultra runner, who each redefine strength and resilience, proving that being a world-class athlete and a mom is not just possible but profoundly empowering.

Here's what you'll learn:
- Physical and emotional challenges of returning to peak performance post-pregnancy
- The transformative impact of motherhood on their careers
- How critical it is to be surrounded by support systems

LINKS:
- Balancing Motherhood and the Podium with Erin Huck
- Read Work, Parent, Thrive by Yael Shonbrun
- Real Stories of Challenge, Support, and Motherhood with Ultra Runner Amanda Bashem
- Motherhood and Professional Athletics with Beach Volleyball Player Betsi Flint
- More episodes about parenthood, pregnancy, and sport

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Revisiting Practice: A Moving Meditation for Your Next Ride Jul 25, 2024

As I’ve recently raced the TransRockies, the importance of mindfulness in riding, sport, and life was vividly reminded to me. Mental well-being isn’t just a component of high performance—it’s the foundation. This episode revisits our exploration into the transformative practice of moving meditation, specifically tailored for cycling.

In this moving meditation guide, I’ll take you through exercises that help connect with various parts of your body and senses while riding. This practice is designed to enhance focus and presence, integrating the power of mindfulness into the rhythm of your pedals.

Together, we’ll explore how athletic pursuits can be profoundly deepened by meditation, uncovering techniques that foster a perfect equilibrium between mind and body. Join me on the trails as we seek to find our stride, embracing the lessons only mindfulness can teach.

Key Takeaways:

• Understanding Moving Meditation: Grasp the essentials of moving meditation, its various forms, and its importance for athletes.

• Implementing the Practice: Discover actionable tips and techniques to weave moving meditation into your training, enhancing both focus and presence.

• Real-Life Insights: Draw inspiration from my personal experiences and the tangible benefits I’ve encountered from integrating mindfulness into my riding.

• Scientific Perspectives: Explore compelling research that elucidates the positive impacts of meditation on both athletic performance and mental health.

Reconnect with this rejuvenated practice, reminding us all of the serene power nestled within mindful movement.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Finding Meaning and Mattering at Work Through Eudaimonia with Andrew Soren Jul 18, 2024

Today, we’re tackling a crucial topic—finding and fostering meaningful work. It’s not just about what we do, but aligning our work with our deepest values to find joy and purpose every day. I’m thrilled to be joined by Andrew Soren, a leader dedicated to enhancing well-being in the workplace.

Andrew is the Founder and CEO of Eudaimonic by Design, he's a trailblazer in creating positive workplace environments and a respected mentor in the Master of Applied Positive Psychology program at the University of Pennsylvania.

We explore how to align our daily tasks with our deepest values and find real joy and purpose every single day. We discuss the challenges of balancing intense passion with necessary boundaries to prevent burnout and how workplaces can support our well-being and growth.

Here's what you'll learn:

- While meaningful work boosts motivation, it can also risk burnout and career dissatisfaction.
- Eudaimonia—a life rich in meaning—is foundational to understanding job satisfaction
- Effective organizational and societal support is vital for fostering meaningful work environments
- How to invite a sense of "mattering" into your work and workplaces

LINKS:

- Learn about Eudamonic by Design
- Learn about finding meaning and purpose
- Listen to my episode with Cory Muscara

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Quick Study: Plant-Based Performance for Athletes Jul 11, 2024

Plant-based nutrition can change our overall health - but how can it impact athlete performance? In today’s “Quick Study” episode, I'm excited to highlight two remarkable advocates for plant-based living—Olympic silver medalist Dotsie Bausch and vegan bodybuilding pioneer Robert Cheeke.

Dotsie shares her transformative journey from professional cycling to Olympic glory, all while embracing a plant-based diet that she credits for her increased energy, enhanced recovery, and superior performance. We’ll explore how ditching dairy helped her overcome inflammation and why she passionately advocates for dairy-free alternatives.

Robert Cheeke breaks down the myths surrounding vegan bodybuilding. He shares his personal evolution from a 120-pound runner to a robust 220-pound vegan bodybuilder, offering practical advice on gaining muscle through dedication, consistency, and a nourishing whole-food diet.
Whether you’re an athlete looking for a competitive edge or someone curious about the benefits of a plant-based lifestyle, this episode is packed with motivational insights and actionable tips.
Here are a few key takeaways:

Learn how you can fuel massive muscle gains with plant-powered nutrition without compromising your health or ethical values
Why dairy can negatively impact athletic performance and recovery
The truth behind increased energy and performance from a plant-based diet
Tips for building strength while eating vegan
How you can make small changes every day to increase your energy and vitality with plant-based living

Want to learn more?

The Plant-Based Athlete with Robert Cheeke
From Olympics to Advocacy with Switch4Good's Dotsie Bausch
Other plant-based episodes

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Committing to Your Wild Ideas with Shelby Stanger Jun 27, 2024

Can our biggest challenges become gifts? I’m excited to reshare an incredibly enriching conversation with Shelby Stanger, author of “The Will to Wild” and the voice behind the inspiring podcast, Wild Ideas Worth Living. As I wrap up my master’s thesis and embark on new challenges, Shelby’s journey through life’s big changes, her passion for adventure, and her insights into overcoming fears resonate deeply with me—and I know they will with you too.

Shelby shares how her love for the wild has helped her navigate through pivotal life moments and health challenges. We delve into the power of facing fears, the importance of community, and why self-kindness is crucial in our journey of personal growth. Shelby’s relatable experiences and practical tools for embracing change and finding joy in new ways are not only inspiring but also a reminder of the transformative power of adventure.

Whether you’re encountering your own crossroads or simply seeking motivation to push past barriers, this conversation is a testament to the strength found in vulnerability and the endless possibilities that await when we dare to step outside our comfort zones. We explore how adventures, both big and small, can profoundly impact our lives.

KEY TAKEAWAYS:

Pivot Points in Life: How to steer your life in a new direction through the transformative power of adventure.
Going with the Flow: Understanding the importance of being present and adapting to changes as they come.
The Art of Mindfulness and Meditation: How daily practices can help you overcome challenges and maintain inner peace.
Getting Out of Your Own Way: Tips and guidance on self-awareness and maximizing your potential.

LINKS:

Learn more about Shelby Stanger
Listen to Wild Ideas Worth Living podcast
Read Will to Wild
Sign up for my weekly newsletter!
Want more adventure? Listen to this episode about overcoming limiting beliefs with world record explorer Colin O’Brady

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Quick Study: Powering Up with a Plant-Based Diet Jun 20, 2024

Welcome to a new series called “Quick Study." Today we’re diving into how a plant-based diet can significantly boost your longevity and vitality. If you are an avid listener, you know this is one of my favorite topics. So, I was excited to reference conversations with two experts Brenda Davis and Dr. Michael Greger, as we unpack the benefits of filling your plate with plant-based proteins.

You'll learn how easy meeting your daily protein needs can be with a whole food plant-based diet—your ticket to sustainable weight loss and warding off diseases. Get ready to be inspired and learn practical tips for powering your life with plants!

KEY TAKEAWAYS:

Replacing just 3% of calories from animal protein with plant protein can lower mortality risk by 10% according to NIH research.
Meeting recommended daily protein intake through a variety of whole plant foods like legumes, nuts and seeds is important for health and well-being.
Small shifts towards plant-based protein sources can make a big impact on health outcomes over time.
A whole food plant-based diet is the most effective approach for sustainable weight loss and disease prevention.
When and how we eat can impact more than calories alone due to absorption, appetite and metabolism.

Want to learn more?

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Revisiting Perfectionism with Thomas Curran Jun 13, 2024

Just how high are your standards when you're striving for your goals? Are you striving for excellence or are you striving for perfection? The pressure to be perfect is on the rise and it affects our everyday lives - from social media to parenting, work to hobbies. I sat down with Thomas Curran, professor of psychology and behavioral science at the London School of Economics, to unravel the complexities of perfectionism, providing you with knowledge and tools to strive for a healthier mindset.

Thomas's expertise and extensive research on perfectionism culminates in his book "The Perfection Trap: Embracing the Power of Good Enough," where he guides us to reflect on the expectations we set for ourselves, the harmful comparisons we make, and how our relentless pursuit of success can sometimes lead to failure and setbacks.

We navigate the world of athletics, where the pursuit of perfection is often unrivaled. From the grueling challenges of the Tour de France to my own personal racing experiences, we'll examine how striving for perfection can leave us feeling empty.

Let’s tap into embracing a new definition of success and cultivate self-compassion along the way. Because isn't it beautiful to enjoy each day as you live it?

Here are some key takeaways:

Understanding the three types of perfectionism: self-oriented, socially prescribed, and avoidant perfectionism
The role of social media in perpetuating comparison and discontent
The problem with growth mindset; it can lead to a constant need for more progress without accepting plateaus and regressions
Why high performing athletes can feel empty without a first place medal because of the emphasis and celebration of one winner
Practical strategies for counteracting perfectionistic tendencies, such as self-compassion and embracing our own humanity

Links

Learn more about Thomas Curran
Read The Perfection Trap by Thomas Curran
Sign up for my weekly newsletter!
Want more? Listen to this episode about the paradox of expectation and comparison

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Climbing, Motherhood, and the Path to Self-Discovery with Beth Rodden May 30, 2024

Legendary climber Beth Rodden has accomplished so much in her incredible career - and is now also bravely shared her personal journey of growth. I sat down with Beth to hear about her experiences navigating professional climbing as a woman, the highs and challenges of achieving big goals, and how becoming a mother completely shifted her perspective.

Beth is one of the best female rock climbers of all time, the youngest woman to conquer 5.14a, and a globally recognized ambassador for the outdoor community. She's also a mother, and an author. Her new memoir, ‘A Light Through the Cracks: A Climber’s Story,’ vulnerably recounts her harrowing experience with trauma and kidnapping and her healing process.

For any athletes, parents or anyone pursuing self-discovery, I hope you'll be inspired by Beth's wisdom on finding balance, speaking your truth, and embracing vulnerability. It was so powerful to chat with Beth - I know you'll enjoy this episode as much as I enjoyed recording it.

Here are a few key takeaways:

- Navigating professional climbing as a woman and the evolution of the industry towards greater inclusivity and respect.
- The importance of owning one's story, finding one's voice, and speaking out against injustice, even when it's scary
- The challenges of achieving big goals and deriving a sense of self-worth solely from accomplishments
- How parenthood can shift one's priorities, sense of purpose, and relationships with others and one's body in a life-changing way.
- Healing from trauma and learning to embrace vulnerability and emotions through therapy, relationships, and personal reflection.

LINKS:

- Read Beth's new memoir "A Light Through The Cracks"
- Listen to other episodes about motherhood and athletics
- Hear from four women athletes of Tailwind Nutrition

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Insights from Positive Psychology with Executive Coach Ilene Schaffer May 23, 2024

Ilene Schaffer is a passionate advocate for the Master of Applied Positive Psychology (MAPP) program at the University of Pennsylvania. Ilene joined me to explore the transformative journey of pursuing MAPP, its impact on individuals and communities, and the practical applications of positive psychology in everyday life.

We uncover the power of positivity, resilience, and human connection. Tune in for an enlightening conversation that will inspire you to embark on your own path towards personal and professional fulfillment.

Here's what you'll learn:

1. Positive interventions like gratitude exercises, kindness acts, and savoring can increase well-being and positive emotions.

2. It's important to reflect on feeling pride in accomplishments and celebrate small wins.

3. Both giving and receiving gratitude should be other-focused rather than self-focused to have maximum impact.

4. The concept of "satisficing" vs "maximizing" can help with decision-making and reducing regret by focusing on good enough options.

5. Overcoming intimidation and asking questions can promote greater connection, learning, and reduce loneliness.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Power of Perceived Support with the Women of Tailwind May 16, 2024

Did you know that belief in reliable social connections enhances our wellbeing, reduces stress, and boosts life satisfaction? That’s right, today we’re talking about a topic close to my heart: the power of perceived support. I'm thrilled to be joined by four incredible women athletes to explore how support fuels athletes' performance, motivation, and self-belief.

From rising star cyclist Ellen Campbell to the trailblazing trail runner Courtney Dauwalter, each guest shares their unique journey and insights into the role of perceived support in their athletic endeavors. Learn from Jenny Vierling, co-founder of Tailwind Nutrition, and Maggie Guterl, athlete manager, about their experiences and strategies for overcoming challenges and inspiring others in the endurance sports community.

This conversation is filled with actionable insights and motivational stories that will leave you feeling empowered to tackle your own athletic goals with newfound vigor. I’m so grateful for the support of my new sponsor, Tailwind Nutrition, and the community support that comes along with it.

Here’s what you’ll learn:

Perceived support enhances athlete performance and well-being.
Strong social connections drive athlete success.
Support from family, friends, and sponsors fuels athlete motivation.
Athletes need balance outside of sports to prevent burnout.
Believing in support boosts athletes' confidence and resilience.

LINKS:

Learn more about Tailwind Nutrition
Stories of challenge and support with ultra runner Amanda Basham
My reflection about women supporting women
Hear from cyclist Jenny Smith about championing change in sport

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Living Wider and Deeper: Finding Fulfillment by Facing Mortality with Jodi Wellman May 09, 2024

Contemplating our limited time on Earth can motivate us to pursue vitality, meaning, and courage in our everyday lives. In this episode, executive coach Jodi Wellman shares insights on practical strategies for overcoming fears, finding purpose, and injecting more joy and adventure into our routines.
Jodi is an executive coach, author, and the founder of Four Thousand Mondays. She is also a graduate of the Masters of Applied Positive Psychology at the University of Pennsylvania. Her latest book explores how embracing our mortality can inspire us to live more intentionally and authentically.
This enlightening conversation will help us harness the transformative power of embracing mortality. Don't miss out on valuable insights that can help you unlock a more fulfilling and purposeful life.
Here are a few takeaways:
- How thinking about death can motivate living intentionally without regrets by focusing on a limited time horizon
- How pursuing both vitality and meaning through experiences and purpose can lead to a more fulfilling life
- Learn about incorporating novelty
- Having courage to take risks and "play to win"
- Finding balance between personal growth, self-care, and maintaining well-being

LINKS:
- Read Jodi's book You Only Die Once: How to Make It to the End with No Regrets to learn more about her approach
- Read my reflections on Life's Peaks and Valleys
- Learn more about Jodi's work

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Play Your Way to Peak Performance with Dr. Elaine O'Brien May 02, 2024

Play is more powerful than you may think. I had the pleasure of sitting down with the incredible Dr. Elaine O'Brien to explore the wonderful world of play in our adult lives. Elaine shared the countless ways that play can enhance our well-being, boost our performance, and fuel our personal growth.

We talked about breaking through barriers that keep us from embracing play, like judgment and busyness, and shared practical tips for infusing more playfulness into our daily routines. Plus, Elaine shared fascinating insights from her research on using movement and dance to promote well-being in older adults.

So, if you're ready to rediscover the joy of play and unlock a happier, healthier life, then you won't want to miss this conversation. You'll walk away with actionable steps to make a difference in your life. You deserve it!

Here are a few key takeaways:
- Play is important for well-being, resilience, and performance
- Having a playful mindset can help balance serious goals and prevent burnout
- Character strengths like humor can help facilitate playfulness
- How to pursue interests across different domains through play
- The importance of social support from friends and role models

LINKS:
- Learn more about Elaine's research and work
- Movement and well-being with Dr. John Ratey
- Try a moving meditation on your next ride
- Read The Power of Play

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Exploring the World on Bike and Through Film with Daniel Troia Apr 25, 2024

When Daniel Troia set off on a cross country bike tour across the United States, he had packed light. In fact, he traversed 7,000 miles with no money, and no food. He joined Sonya Looney to share stories of long-distance bike touring, the transformative power of human connection, and the profound lessons he's learned along the way.

Daniel details his decision to bike unsupported across the United States with no provisions, relying entirely on the kindness of strangers. He chronicled his experience in his latest film, "We Are All In This Together," which is now streaming.

Creating a documentary film about his journey helped him process the experience and find deeper meaning. Through Daniel's lens, listeners gain insights into the power of curiosity, resilience, and empathy. Prepare to be inspired to embrace life's challenges with courage and compassion.

Here are a few key takeaways:

- Long-distance bike touring can foster personal growth through new experiences that build resilience, curiosity, and a willingness to embrace discomfort.
- Acts of kindness from strangers, even small gestures, can profoundly impact those in need and make a positive difference in challenging times.
- Documenting and creatively processing difficult life experiences through storytelling can aid in finding meaning and acceptance.
- Living with uncertainty and vulnerability can cultivate empathy, compassion, and appreciation for community.
- Having even just one person who believes in you can provide motivation to persevere in the face of doubts and adversity.
LINKS:
- Daniel's film We Are All In This Together
- Follow Daniel to watch his stories
- Living with Gratitude with Adventurer Ryan van Duzer
- Listen to stories about bikepacking with Jerry Kopak

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Perfectionism, Self-Criticism and the Path to Self-Compassion with Psychologist James Kirby Apr 18, 2024

Perfectionism, self-criticism, self-hatred. As an athlete, academic, or even a parent, finding the path to self-compassion can be easily interrupted. Psychologist James Kirby helps break down the nuances of these feelings and their profound impacts on mental health and well-being.
Sonya and James talk about different types of self-criticism, the importance of self-compassion in goal-setting and relationships, and practical strategies for fostering self-compassion in daily life. Plus, learn how your relationships are affected.

Here are a few key takeaways:
- There are two types of self-criticism - inadequate and hostile
- Self-compassion can help sustain goals by aiding recovery from setbacks
- Compassion is an active process of understanding and alleviating suffering
- Shame strongly impacts relationships
- Recognizing and appreciating unseen acts of compassion from partners can foster gratitude and positivity in relationships

LINKS:
- Learn more about James and his work
- Nurturing self compassion with Dr. Diana Hill
- How self-compassion is NOT letting yourself off the hook
- Navigating perfectionism with Thom Curran

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Movement, Nature, and Connection for Optimal Well-Being with John Ratey Apr 11, 2024

How can moving our bodies and connecting with others optimize brain health across our lifespan? I sat down with Dr. John Ratey and Travis Macy to discuss how our modern lifestyles may be affecting our innate human tendencies.

From the transformative power of movement on brain health and ADHD to the importance of embracing neurodiversity and individual strengths, this episode is packed with eye-opening revelations and practical strategies for optimizing our health and happiness.

Dr. Ratey shares insights on the science behind BDNF, the profound effects of social bonds on mood, and more. Our conversation challenges assumptions surrounding addiction and provided actionable strategies for optimizing brain health through movement.

Here are a few key takeaways:

- The science behind why exercise and social interaction are vital for brain health, cognitive function, and well-being
- Why spending time in nature has profound positive impacts on our hormones, physiology, and mental state
- How implementing exercise programs in schools and workplaces can significantly improve learning
- The power of embracing neurodiversity and finding activities that utilize our unique strengths

LINKS:

Learn more about Dr. John Ratey
Listen to the Travis Macy Show
Check out an episode about longevity with coach Joe Friel
Exercise during and after pregnancy with Dr. Catherine Cram

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Neuroscience of Food Habits with Dr. Jud Brewer Mar 28, 2024

Why is food so complicated for us? As a professional mountain biker, a national board-certified health and wellness coach, and my certification in plant-based nutritional studies, I know firsthand the importance of fueling our bodies with the right foods.

But as Dr. Jud Brewer shares, our relationship with food goes beyond mere sustenance—it's deeply intertwined with our emotions, habits, and mindset. Get ready to gain valuable insights and actionable strategies for mastering your mind and revolutionizing your approach to eating.

KEY TAKEAWAYS

- Neuroscience of Habits: Our brains are wired through reinforcement learning to form food habits and associate food with reward and danger for survival purposes.
- True Hunger: Modern convenience and constant food exposure can lead to emotional eating in the absence of true hunger.
- Hunger vs Cravings: Mindfulness techniques like noting can help differentiate physical hunger from cravings.
- Health Food Relationships: Embracing concepts like uncertainty, kindness and curiosity.
- Power of Plant-Based: Adopting a mostly whole foods, plant-based diet may enhance mood, gut health and overall well-being.

LINKS

- Listen to my first episode with Dr. Jud on overcoming bad habits
- Why you can't think your way to change with Dr. Jud
- Hear my reflection about overcoming food guilt

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Real Stories of Challenge, Support, and Motherhood with Ultra Runner Amanda Basham Mar 21, 2024

Becoming a mother is a transformative experience, but for elite athletes like Amanda Basham, it also presents unique challenges when it comes to pursuing their dreams. I was honored to sit down with Amanda to hear her story of returning to competitive sports after having children and the profound lessons she's learned along the way.

Amanda is a professional trail runner and endurance coach with an inspiring path in the world of ultra running. We explore the profound changes in training, racing, and life schedules that come with becoming a mother, and Amanda shares her experiences returning to racing postpartum. From battling self-doubt to navigating the lack of support for postpartum athletes, Amanda sheds light on the often-overlooked struggles faced by mothers in athletics.

Together, we discuss strategies for managing disappointment, expectations, and the mental toughness required to persevere as both athletes and mothers. Plus, the complexities of co-parenting while pursuing elite sports, highlighting the importance of flexibility, communication, and self-care.

KEY TAKEAWAYS

Returning to sports after having kids is very challenging both physically and mentally.
There is a lack of support for postpartum athletes from sponsors, races, and in general.
Having a positive mindset and not giving up can help overcome mental hurdles.
Flexibility and communication are needed to balance parenting and competing.
Sharing real stories of challenge and success can inspire and support other mothers.

LINKS

- Learn more about Amanda Basham's career
- Watch my documentary for free: Benched
- Listen to Work, Parent, Thrive with Yael Schonbrun
- Check out my solo episode, Rethinking Competition

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Competition, Motherhood, and the Business of Professional Sports with Beach Volleyball Player Betsi Flint Mar 07, 2024

Professional beach volleyball player Betsi Flint brings a unique perspective to our audience of endurance athletes and high performers. As the first volleyball player we've had on the podcast, she offers invaluable insights into the mental aspects that are so crucial to success in sports, life, and motherhood.

As a Team USA 7-time AVP champ, Betsi has earned Gold in China and Silver Medals in Canada and Australia in the Olympics. She has also nailed the delicate balance of motherhood and athletic career.

Betsi shares candidly about the financial challenges of competing professionally in volleyball, shedding light on the often-overlooked realities of life as an athlete. Plus, we learn strategies and support systems that Betsi relies on to thrive in life and work.

Here are a few key takeaways:

- Finances of Professional Sports: Athletes rely on tournament placements, sponsors, and their own funds.
- Motherhood and Sports: How support from family, prioritizing recovery and sleep, and employing mental skills help to overcome challenges.
- Coping with Loss: Learn how Betsi uses Journaling, working with a mental coach, and using self-talk to help with mental preparation.
- Perspective on Competition: Can appreciating how others push us to higher levels provide a better perspective?
- Finding Purpose and Fulfillment: Why pursuits beyond just athletic achievements like inspiring others and connecting with family is important for ongoing motivation.

LINKS:

- Check out my solo episode, Rethinking Competition
- Cultivating an adaptive mindset on competition

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Nurturing Self-Compassion with ACT Psychologist, Dr. Diana Hill Feb 29, 2024

It's time to rewrite the narrative of self-criticism and embrace the transformative power of self-compassion. Dr. Diana Hill joins us from a writing retreat in Costa Rica to explore the challenges of self-criticism, the science behind self-compassion, and practical techniques for cultivating kindness toward oneself.

Diana Hill, PhD, is a clinical psychologist, international trainer, and sought-after speaker on Acceptance and Commitment Therapy (ACT) and compassion. She also hosts the podcast Your Life in Process, author of The Self-Compassion Daily Journal, and the upcoming book Wise Effort.

Throughout our discussion, Diana shares invaluable insights into the challenges of writing and self-criticism, drawing from her extensive expertise in psychology and personal experiences. Together, we explore the profound impact of cultural influences on self-esteem and individualism, shedding light on the societal pressures that can make practicing self-compassion a daunting task for many of us.

Here are a few key takeaways:

- Self-compassion involves acknowledging suffering within oneself and offering help/kindness, while compassion also includes offering this to others.
- Cultural and societal pressures like individualism and needing to "be special" can make self-compassion difficult.
- Why self-compassion improves performance and motivation by allowing one to recognize non-aligned commitments.
- Learn how embodiment practices like adopting compassionate postures can aid self-compassion over cognitive techniques alone.
- How to approach difficult emotions with compassion through the body.

LINKS:

- Listen to my first podcast about self-compassion with Dr. Kristin Neff
- What is "fierce compassion"? Learn more from Dr. Kristin Neff
- Tune into my solo episode about self-compassion

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Science of Goal Setting and 'Good Grit' with Caroline Miller Feb 22, 2024

In a world filled with endless possibilities and opportunities, setting goals is often seen as the key to success. But what exactly makes a goal effective, and how can we avoid common pitfalls in the goal-setting process? I sat down with renowned goal-setting expert Caroline Miller to learn practical strategies for achieving our toughest goals and cultivating the determination to see them through.

Caroline shares what it means to develop grit how to cultivate intrinsic motivation. We talk through the differences between learning goals and performance goals, explore the concept of 'good grit' versus 'bad grit,' and discuss practical strategies for building self-regulation and finding balance in our pursuit of challenging goals.

Tune in to learn grit impacts all of us, from young kids in the next generation, to professional athletes - there's something for everyone in this episode!

Here are some key takeaways:

- The differences between learning goals and performance goals
- Types of good and bad grit
- Building self-regulation and intrinsic motivation
- Finding a balance between challenging goals and short-term satisfaction
- Developing grit in younger generations
- The importance of lived experience in applying positive psychology concepts

Links:

- Check out my ultimate guide to goal setting
- Learn how Mario Fraioli coaches athletes to focus on growth over goals
- Read my blog about the risk of unrealistic standards

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Championing Change: Athleticism, Motherhood, and Identity with Cyclist Jenny Smith Feb 15, 2024

From her upbringing in New Zealand to her career as a multi-sport athlete, Jenny Smith has proven that you can achieve athletic excellence while balancing changes in identity.

Jenny's journey through motherhood and endurance sports hits close to home for me, and I was thrilled to reconnect after our time with the Breck Epic Women’s Cycling Summit this summer.

In this conversation, we explore Jenny's evolution from a young runner to a dominant force in cross-country mountain biking and XTERRA triathlon. She shares how she balances the demands of training and competition with the joys of motherhood.

Plus, hear about her philosophy on coaching athletes - emphasizing skill development, positive youth development, and cultivating a supportive training environment - and her experiences and thoughts on aging as an athlete.

Jenny gives us the potent reminder to invest in personal growth, authenticity, and staying true to one's roots amidst the demands of elite sports.

Here are a few key takeaways:

- The Past Informs the Present: Jenny's upbringing in New Zealand and background in running

- Navigating Career Transitions: Hear about her transition to mountain biking and racing career accomplishments

- Motherhood on Two Wheels: The impact of having a child on her training and racing

- Aim High Performance: Her philosophy and approach to coaching athletes, especially adolescents

- Changing Identity: Jenny shares her views on aging as an athlete and cultural identity

LINKS:

- Learn more about Jenny's coaching and Aim High Performance

- Check out other episodes about

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The Sonya Looney Show is produced by Palm Tree Pod Co.

From Olympics to Advocacy with Switch4Good's Dotsie Bausch Feb 08, 2024

At the height of the "Got Milk" campaign, Olympic silver medalist Dotsie Bausch found herself appalled at the assumption that dairy milk created successful athletes. She decided to do something about it. I sat down with the remarkable cyclist and advocate to hear her story of overcoming adversity, conquering anorexia, and finding solace and strength in cycling.
While her transition to a plant-based diet was initially fueled by ethical convictions, it ultimately led her on a quest for improved health and performance. She shares her path to found Switch4Good, a nonprofit organization she founded to promote plant-based eating and challenge the dairy industry's status quo. Plus, her advocacy for the Add Soy Act and its potential to provide healthier, non-dairy options in schools.
Dotsie's journey has always inspired me to challenge norms, embrace change, and live with purpose - even when you are going against the grain. I hope it brings some strength to you, too!

Here are some key takeaways:

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Embracing Competition: Cultivating an Adaptive Mindset with Kim Perkins Feb 02, 2024

Competition isn't just about winning—it's about growth, resilience, and pushing beyond our limits. I sat down with former pro speedskater and organizational psychologist Kim Perkins to talk about how competition shapes our lives and how to harness the power of an adaptive mindset.

Together, we explored the multifaceted nature of competition, including how it can be both a source of inspiration and a powerful challenge in our lives. With a Ph.D. in positive organizational psychology and experience as a journalist, Kim brings a unique perspective to the playing field - and our conversation.

From reframing rivalries to embracing self-compassion, you will learn powerful strategies for cultivating a more adaptive mindset around competition.

KEY TAKEAWAYS

Differentiate: Look for ways you are different from competitors rather than focusing on similarities, to avoid unnecessary rivalry.
Finding compassion: How to extend understanding to yourself and others, and cut people some slack rather than being overly critical.
Enjoy the ride: Focus on the activity itself rather than outcomes or social comparison.
Lead with curiosity: How to approach competition with curiosity rather than judgment of yourself and others.
Set realistic expectations: Lowering perfectionistic standards can support you and others

LINKS

Check out Kim's website
Read Kim's book "Winner Take None"
Interested in rethinking competition? Listen to this solo episode
Find out what's behind the Winning Mindset with Jake Thompson

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Aging Gracefully, Training Powerfully: Insights from 80-year-old Endurance Coach Joe Friel Jan 25, 2024

At the remarkable age of 80, Joe Friel is a testament to the power of staying engaged in the activities that bring joy and fulfillment. He is an active endurance sports coach, author of 17 books, and a trailblazer in the realm of multisport coaching.

What does it mean to age gracefully? In this episode, Joe shares his wisdom on fitness, adaptive training methods, coaching, self-regulation, exercise and well-being. As athletes, it's so important that we create bridges between endurance sports, holistic health, and overall flourishing - which is why I found this conversation endlessly inspiring. I hope you do, too!

KEY TAKEAWAYS

- Sustaining Career Engagement: Insights on maintaining professional engagement throughout a career, including valuable lessons on longevity and passion

- Aging Athletes: Maintaining vitality through enjoyable activities, healthy eating, sufficient sleep, and sociability

- Adapting to Age: Learn how changing expectations and utilizing tools like e-bikes can support sociability and routine

- Coaching Considerations: Should amateurs seek coaching? We break down factors like the financial investment, the importance of being informed, and the transformative power of aligning expectations

LINKS

- Check out Joe's website

- Read The Triathlete's Training Bible

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Finding Flow with Positive Psychology Expert Orin Davis Jan 18, 2024

Flow—an elusive state where time seems to dissolve, and we're fully immersed in the present moment. But how do we get there? Dr. Orin Davis is self-actualization engineer and the first recipient of a doctorate in the field of positive psychology. Today, he joins us to explain the complexities of what flow really means, and how we can incorporate it in our lives - both personally and professionally.

As we explore the pathways "the optimal experience," we find not only enhanced productivity but a profound connection to our innate capabilities. From neuroscience, trust, feedback, and alignment, we tackle common myths and come to realize that flow is for everyone.

Let's commit to fostering a state of flow for optimal well-being and peak performance. Ready?

KEY TAKEAWAYS

- What is flow?: When your skills match the challenge, you're motivated from within, fully absorbed in the moment, and self-consciousness fades away

- Myths about flow: Research papers from the 1970s-1990s may have misled our approach to finding a true flow state

- Building team flow: requires trust, open communication, common goals, and regular feedback.

- Tips for how to cultivate flow: Doing things you love, aligning with your skills, and dedicating focused time

- Why feedback is so crucial: It can spotlight processes, not just results, and be delivered respectfully to foster trust

LINKS

- Check out Orin's website

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Plant-Powered Protein with Brenda Davis Jan 11, 2024

Embarking on a plant-based lifestyle is more than a dietary choice; it's a profound commitment to personal health, environmental sustainability, and the well-being of all living beings. Today, I'm joined by Brenda Davis, pioneer in plant-based nutrition and the author of "Plant-Powered Protein" to get to the root of fueling properly with plants.

Brenda's book "Becoming Vegan" ignited a transformative journey for my husband and me. In this conversation, Brenda and I explore the nuanced realms of aging with vitality, and decoding protein quality through plant-based sources, offering not just dietary guidance but a holistic perspective on well-being.

We discuss how much protein is needed in the diet, how to achieve it with plant-based sources of protein, and how to encourage plant-based eating at all ages - yes, even with kids! Plus, Brenda shares staggering research on the health benefits of replacing animal proteins with plant proteins. The impact is far greater than we even knew!

KEY TAKEAWAYS

Small Shifts, Big Impact: The groundbreaking NIH study about replacing animal protein with plant proteins
Plant-Powered Staples: How to rely on legumes, tofu, tempeh, and veggie meats as top-notch plant-based protein sources
Caloric Sufficiency: How to help the body effortlessly receive the protein it needs for optimal function
Culinary Convenience: Making the shift to plant-based cooking using batches and staples
Health is Freedom: Why our choices now impact how we can live later

LINKS

Check out Brenda's new book
Are you a plant-based athlete? Check out this episode with Brenda Davis
Learn more about plant-based eating with kids with Alex Caspero AND Whitney English

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Find Meaning and Purpose Through Life's Peaks and Valleys Dec 21, 2023

How can we find meaning and purpose in our lives? And what does a meaningful life really look like? Woven through personal stories and the lens of science, this episode is a reflection of my own search for meaning - and an invitation for you to do the same.

As I traverse the peaks and valleys of my own journey, racing through YakAttack, the highest mountain bike race on Earth in Nepal, and pursuing a Masters of Applied Positive Psychology, I unravel the threads of resilience, personal growth, and the transformative power of storytelling.

Here are some key takeaways:

Exploring meaning by investing in understanding our own experiences and storytelling.
How to find purpose through proactive exploration, reactive experiences, and social learning from others.
Choosing your attitude and associated actions is deeply meaningful for personal agency
Pushing limits through challenges like endurance races can facilitate feelings of transcendence and connection.
Why having a meaningful life is not the same as a happy life.

LINKS:

Watch my TedTalk about defining meaning during YakAttack

Cultivating inner qualities for positive change with Oren Jay Sofer

"Transcend" by Scott Barry Kaufman

Victor Frankl's book "Man's Search for Meaning"

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Awake Athlete: A Mind-Training Guide to Optimize Performance in Sport and Life with Jess Gumkowski Dec 15, 2023

What if the key to peak performance lies not just in physical strength but in the intentional integration of breath, mind, and authentic living? In her new book, "Awake Athlete," mindset coach Jess Gumkowski offers a recipe for mental health that seamlessly integrates activity and awareness for sustained embodied engagement.

Jess shares some incredible insights into where the intersection of mind and body becomes the gateway to sustained flow states and optimized performance. From conscious breathing practices to the art of living against the grain and "wise selfishness," our conversation navigates how to redefine your approach to endurance sports.

I feel ready to breathe deeper this season and I hope you find the same inspiration.

Here are some key takeaways:

Meditation, breathwork, and mindfulness practices can help connect the mind and body and lead to greater calmness and performance.
It's important to surrender to life's challenges and to open up to receiving help from others rather than trying to do everything alone.
The ego is a tool that can be used for good when tamed, rather than letting it isolate us through comparison and lack mentality.
Living against the grain means following your inner guidance and talents despite obstacles and what others think.
There can be a "wise selfishness" to achievement when the goal is to serve others through sharing one's gifts and talents.

LINKS:

Check out Jess Gumkowski's book
Listen to her reflections on the YogiTriathlete Podcast
Listen to my podcast with Oren Jay Sofer- Your Heart Was Made For This

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How Not to Age with Dr. Michael Greger Dec 07, 2023

Driven by his passion to reduce suffering and improve health, Dr. Michael Greger joins us to share the science-backed lifestyle changes that can help stave off preventable diseases and disability. From cognitive decline prevention to exercise, hormones, and anti-aging strategies, this episode is a comprehensive guide to embracing a vibrant and rich future.

Dr. Greger's mission is rooted in his unwavering belief in the transformative power of a healthy lifestyle. His commitment to sharing knowledge and empowering individuals to take charge of their health shines through, making his new book 'How Not to Age' not just a study, but a roadmap to a vibrant and fulfilling life.

Here are a few key takeaways:

Holistic Health Approach: Focusing on lifestyle changes as a powerful means to reduce suffering and improve overall well-being.
Mindful Aging: Exploring actionable preventative measures against cognitive decline.
Balanced Exercise: Find out the power of low-impact, aerobic workouts with structured recovery time.
Natural Hormonal Transitions: Tips for navigating changing hormones and menopause with the support of a healthy diet - rather than relying on hormonal therapies.
Skin Health through Nutrition: The importance of sun protection, natural alternatives for reducing wrinkles, and the nutritional benefits of nuts and dark green leafy vegetables.

LINKS

The Science of Plant Based Nutrition with Dr. Greger
Learn more about Dr. Greger's work and research
How Not to Diet with Dr. Greger
Take Charge of Your Hormones with Alison Tierney, RD
More tips for developing mindset with self-talk and expectations with Ethan Kross

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Mindset Mastery: Elevating Performance with Neal Palles Nov 30, 2023

Ready for a mindset transformation? In this episode, I sit down with Neal Palles, a Licensed Clinical Social Worker and Mental Performance Coach based in Longmont, Colorado. With a master's degree in applied sport psychology, Neal helps us better understand the intricacies of mental skills training and performance psychology - from embracing uncertainty and clarifying values to cultivating acceptance.

We delve into the delicate dance of harmonious and obsessive passion, discover the resilience-building power of imagery, and explore the art of emotional regulation. Neal guides us on a journey of self-discovery, clarifying personal values and unveiling the transformative impact of mental support. Join us for a masterclass in mindset mastery – your key to navigating life's challenges with grace and purpose.

Here are 5 takeaways from the conversation:

1. The difference between harmonious and obsessive passion, and how to balance multiple goals and values.
2. Using mental imagery to rehearse challenging scenarios and build mental resilience.
3. The importance of emotional regulation and redirecting emotions productively.
4. Clarifying personal values through examining goals, sources of anger/passion, and life themes.
5. Differentiating terms like mental performance coaching, sports psychology, and psychotherapy.

LINKS:

Learn more about perfectionism with Thomas Curran
Prioritize self-compassion with these tips
Dig into Acceptance and Commitment Therapy (ACT) with Dr. Diana Hill and Dr. Z
More tips for developing mindset with self-talk and expectations with Ethan Kross
Learn about Performance Aging with Steven Kotler

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Cultivating Inner Qualities for Positive Change with Oren Jay Sofer Nov 23, 2023

On the quest for contentment, I have learned so much from meditation and cultivating positivity. I had the privilege of chatting with the insightful Oren Jay Sofer about his transformative new book, "Your Heart Was Made for This."

We explored the profound practices of mindfulness, meditation, and Nonviolent Communication to nurture qualities like patience, contentment, and forgiveness. Oren shares wisdom on differentiating empathy, compassion, and kindness, highlighting how shaping our inner lives can lead to personal and social transformation.

Here are some key takeaways:

Cultivating inner qualities: like patience, contentment, forgiveness through contemplative practices can help with challenges in life and create positive change.
Empathy vs Compassion: How to balance our feelings with what others feel; recognizing that kindness is such a powerful warmth and connection between people.
Contentment: Using mindfulness to focus on appreciating what we have rather than craving more.
Forgiveness: How to free your own heart from past suffering by embracing qualities like equanimity.
Plus, tips from Your Heart Was Made for This: Learning how positive changes in our own lives can create positive changes in the world around us.

LINKS:

Listen to my previous episode with Oren: Say What You Mean
Learn more about fulfillment from my conversation with Mario Fraioli

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Mastering Change, Rugged Flexibility, and Building Resilience with Brad Stulberg Nov 16, 2023

In a world that changes every day, how do we stay flexible? I'm thrilled to have author and expert Brad Stulberg on the show to discuss his latest book "Master of Change," including concepts like rugged flexibility, order/disorder/reorder, identity, and much more.

We dive into the complexities of identity, discussing how our various roles, from parent to athlete, come together to form an integrated whole. We talk about how making changes from a place of strength versus weakness urges us to assess the bigger picture before embarking on transformative journeys.

This conversation came at a perfect time for me, and I hope it helps you, too. These practical insights will help you build resilience and master change in all aspects of life. Don't miss this opportunity to explore the art, science, and practice of achieving a more fulfilling and sustainable kind of success.

Here are our key takeaways:

What is rugged flexibility? How we can be willing to bend and adapt when navigating change over the long term.
Aligning expectations with reality: The importance and impact of understanding true outcomes
Analyzing identity: Recognizing that we are made up of differentiated parts (like parent, athlete) that are integrated to form a cohesive whole.
Making changes from a place of strength: Why it's better to assess the bigger picture before making a change
Authenticity: Why podcasts have the potential to portray our most clear, free-formed ideas

LINKS:

Learn more about Brad Stulberg and subscribe to The Growth Equation
Listen to The Practice of Groundedness podcast I recorded with Brad
Listen to a conversation on embracing change in the workplace with Kristel Bauer

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Finding Fulfillment Beyond Growth: Consistency, Goals, and Pivoting with Coach Mario Fraioli Nov 09, 2023

In our quest for self-improvement, it's easy to focus solely on measurable progress—faster times, more significant achievements, and tangible results. However, growth extends beyond these external markers. In this episode, running coach Mario Fraioli joined me to discuss a topic we are both deeply passionate about: doing an activity for its own sake.

As an elite athlete, writer, and coach, Mario has deep insight into how process, dedication, and commitment can bring satisfaction, regardless of the outcome. He shares the powerful shift in perspective that consistency comes from commitment and how much our mood can determine our understanding of progress. Plus, we talk about the significance of relationships and lifestyle in finding true fulfillment.

Mario's wisdom has left a lasting impact on me, and I hope it resonates with you too.

KEY TAKEAWAYS:

The work itself can be the reward, not just external achievements or metrics.
Growth doesn't always mean measurable progress - it can be internal too.
Consistency comes from commitment to your values and goals.
It's important to find fulfillment from relationships and lifestyle, not just outcomes.
Pivoting requires honesty about what still serves your values and purpose.

LINKS:

Learn more about Mario Fraioli and subscribe to the morning shakeout newsletter
Washington Post Article featuring Sonya and Erin Huck, by Yael Schonbrun
Episode with Erin Huck and Sonya about Athlete Motherhood
How do you go about setting goals? Check out this episode about measuring progress

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Exploring the Science of Happiness: My Journey in Applied Positive Psychology Nov 02, 2023

I'll be taking you on a journey through my academic adventure as I pursue a Master's degree in Applied Positive Psychology. I'm excited to share the fascinating insights I've gained, the classes I've been taking, the papers I've been writing, and the transformative concepts that have left a profound impact on my life.

I discuss key components like positive interventions, flourishing, and the intriguing concept of maximizing versus sacrificing. I'll share how these ideas have the potential to shape our daily lives and bring about positive change.

And ultimately, this is a tool for my daily life, too. I share personal experiences with positive interventions and my quest for greater pride and gratitude. I offer practical insights into implementing these interventions in your own life and the incredible impact they can have on your overall well-being.

We'll also reconsider the concept of connection and why feeling like we're a burden, asking a "stupid" question, or bothering someone can lead to isolation rather than enriching society. It's a powerful perspective that can change the way we interact with others and build meaningful connections.

Together, we'll gain valuable insights and practical tips that can change the way you approach life and well-being. I'm with you on this journey of personal growth, adventure and our mission to be better every day.

KEY TAKEAWAYS:

- What is a positive intervention? - Why we should consider experiencing more positive emotions - The importance of feeling pride as a way to celebrate success - How to give and receive gratitude - How we make decisions and why we shouldn't always shoot for best - Rethinking connection: How can we focus on interaction, rather than isolation

LINKS:

Positivity by Barb Fredrickson
Paradox of Choice by Barry Schwartz
Generations by Jean Twenge
Happy Together by James and Susan Pawelski

Want to hear more from Sonya? Tune into these solo episodes: - The Power of Small Wins - The Ultimate Guide to Goal Setting - Tuning in to Savoring

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Balancing Motherhood and the Podium with Olympian Erin Huck Oct 26, 2023

“I just can’t believe how grateful I am. I just love being a mom, and I am an Olympian.”

This episode features a special conversation with Erin Huck, recorded during the Women's Cycling Summit at Breck Epic. Erin is a mountain biker who competed in the women's cross-country event at the 2020 Summer Olympics, and the 2015 Pan American Games. She’s also a mom, like me.

We explore the remarkable journey of balancing motherhood with a flourishing athletic career. Our candid discussion covers postpartum physical rehab, shifts in racing perspectives, and the art of balancing multiple roles. Plus, we share our experiences with unexpected challenges, like infertility, uncertainties and fears we grappled with in continuing our athletic careers, and the complexities of sponsorship and identity in the world of competitive sports.

So, how do athlete parents find a balance between racing and parenting? Tune in to hear about how vital systems like childcare and meal prep are for training and maintaining flexibility in the face of change. This conversation is raw, honest, and essential for anyone leaning into the spectrum of parenthood experience.

KEY TAKEAWAYS:

The Ultimate Recovery: Learn tips for utilizing tools like rehab, fitness, and fueling after pregnancy
Managing Expectations: How does motherhood change performance?
Appreciating Our Bodies: Reflections on the power of motherhood and developing empathy for changes in their bodies and appearances.
Cycling and Identity: Hear about challenges navigating the sponsorship and training in the professional cycling world as moms
Personal Experiences: Plus, we share anecdotes from our own motherhood journeys, miscarriages, and infertility

LINKS:

Want to hear more from inspiring athlete moms? Check out this interview with Olympian Kara Goucher
Work, Parent, Thrive with Yael Schonbrun
Tune into my series about being an athlete mother
Learn tips on training the pelvic floor with Corrine Wade
Explore exercise guidelines for pregnancy and postpartum with Catherine Cram

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Navigating Love: A Deep Dive into Relationships with Psychologist Yael Schonbrun Oct 19, 2023

What is the biggest factor in our overall health? Relationships. And despite the hustle and bustle of our own lives, careers, and hobbies, relationships are not something we can put on the back burner and expect them to flourish. Each one requires time and effort.

That’s why I was so excited to sit down with Yael Schonbrun, Ph.D., whose academic research revolves around the intersection of relationship problems and mental health conditions, in order to help individuals and couples manage work, parenting, and marriage more effectively. We are also joined by endurance athlete and podcast host Travis Macy.

We take insightful research and information from relationship psychologists and authors, and discuss each facet through our own experiences. Our conversation explores the shared challenges and joys of navigating the path of love, along with tangible strategies for building strong relationships.

So how can we be our best selves in partnership and friendship? Let's take a deep dive into the complex and ever-fascinating world of relationships and find out how we can change the dynamic to work better for everyone.

KEY TAKEAWAYS:

Manage Expectations: Learn to appreciate the limits of what one person can provide.
Effective Communication: Open, honest, and empathetic communication is the cornerstone of healthy relationships.
Reaching Toward Acceptance: Find out why Yael believes "acceptance paves the way for change"
Overcoming Overwhelm: How to identify what truly matters and do less to reduce stress in your life and relationships.
How to Prioritize Love: Can personal growth and self-improvement strategies change the way we exist in relationships?

LINKS:

One of my most popular episodes: The Paradox of Expectations

There's always time to start with the basics: How to be a Better Communicator
Ready to simplify your life? Listen to Subtracting with Leidy Klotz
Interested in learning more from Yael? Check out this interview about her book Work, Parent, Thrive

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Redefining Limits: Conquering 29,029 Vertical Feet with Marc Hodulich and Lindsay Wojciechowski Oct 12, 2023

“Everesting” is not a race against others; it's a journey of self-discovery, pushing you to face your doubts and limitations. That’s exactly what sets 29029 apart; it's a unique challenge that involves hiking up and down mountains - Sun Valley, Jackson Hole, Whistler, and many more around the world - for 36 hours, striving to climb 29,029 vertical feet, the equivalent of Mount Everest.

Marc Hodulich, co-founder of 29029, shares how the concept emerged from measuring workouts by vertical feet gained, not distance. It's a fresh perspective that transforms personal growth and community building. Lindsay Wojciechowski, a family nurse practitioner, participated in the first “Everesting” challenge. She lets us in on her inspirational experience of overcoming doubts by focusing on one step at a time.

Tune in to find out how this unique event empowers individuals to step outside their comfort zones, celebrate small victories, and build an unwavering sense of community and confidence. Together, we explore what it takes to climb 29,029 feet in 36 hours and unlock a resilient mindset that can transform every aspect of life.

KEY TAKEAWAYS:

Learn how 29029 aims to be inclusive by having a low barrier of entry through hiking and creating space for anyone to get out of their comfort zone.
How celebrating small wins and progress even if the full goal isn't reached can still build confidence
Connecting with others through shared challenging experiences can form lasting bonds
Why staying present can help you overcome doubts and dark moments in the midst of struggle
The power that mindset has in training; it’s as much about mental preparation as it is about physical fitness.

LINKS:

Learn more and register for this Everest challenge
Dive deeper into Marc & Lindsay's stories
Sign up for my weekly newsletter!
Want more? Listen to this episode about Rob Lea and his Ultimate World Triathalon

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Living Plant-Based for Environmental Sustainability with Cory Davis Sep 28, 2023

Plant-based eating brings energy and vitality to humans - but what does it do for our planet? I sat down with author Cory Davis to find out more about how our diets are connected to broader environmental issues and why the smallest choices can make the biggest impact.

Rooted in his love for animal rights, Cory’s sustainability journey led him to the intersection of natural resource management, intercultural relations, and animal activism. Cory sheds light on the power of choosing a plant-based diet. We explored how foods like tofu, lentils, and peas, with their minimal water requirements, can significantly reduce water usage and pollution.

Plus, Cory shared some radical insight into the potential of a global shift to plant-based diets and rewilding land used for animal agriculture – a move that could sequester 16 years' worth of carbon and boost our chances of meeting the Paris Agreement's climate goals.

Here are some key takeaways:

- Plant-Powered Proteins: Opting for plant-based proteins like tofu, lentils, and peas promotes personal health and helps reduce water usage and pollution.
- The Beef and Dairy Dilemma: Cutting back on these products can significantly reduce greenhouse gas emissions, water usage, and land usage.
- Collective Impact: Learn about small choices we can make every day towards a more sustainable future.
- Diet Choices and Climate Change: Cory shares some staggering statistics about how our eating habits impact the environment.
- Sharing Sustainability: Get tips on how to encourage sustainable choices amongst family and friends.

Links:

Watch the documentary: Forks Over Knives
Get the book Plant-Powered Protein
Learn more about Cory Davis and his research on plant-based protein
Listen to Climate Change Solutions with Drawdown's Jonathan Foley
Interested in more recipes? Check out Plant Based on a Budget
Sign up for my weekly newsletter!
Want more? Listen to this episode about plant-based living with Maxime Sigouin

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Embracing the Portfolio Life: Balancing Passions and Pursuits with Christina Wallace Sep 21, 2023

How can we break free from the traditional job-centric identity? And how can we redefine ourselves beyond our professional roles? Christina Wallace is a true trailblazer in the world of career and life design. She's a Harvard senior lecturer and the author of The Portfolio Life: How to Future-Proof Your Career, Avoid Burnout, and Build a Life Bigger than Your Business Card.

In this conversation, we got into the nitty-gritty of how diversifying your skills and experiences can give you a unique edge in navigating your career. We talked about the power of saying "yes" to unexpected opportunities, drawing from Christina's own life-changing experience of jetting off to a new country with someone she had just met. The impact of that bold move? It's been nothing short of transformative for her as an entrepreneur, parent, and creative soul.

Christina shared practical steps for seeing yourself beyond your job, designing a business model for your life, and crafting a portfolio life that defies the conventional notion of "work-life balance." Let’s challenge the status quo and inspire you to create a life that transcends your business card, and turn the "F-word" (Failure) into a powerful tool for success.

Here are a few key takeaways:

Identity Beyond Career: Learn how defining yourself outside professional roles can unlock your full potential and purpose.
Diverse Skills Pay Off: How Christina's experience in diverse fields enriches her unique perspective, enhances career opportunities and adaptability.
Embrace the Unexpected: Why welcoming spontaneous choices can lead to profound personal and professional growth, broadened horizons and innovation.
Craft a Portfolio Life: Learn how to rethink work-life balance and design a dynamic, meaningful life aligned with passions and interests.
Personal "Board of Directors": How to cultivate personal mentors for diverse life aspects to navigate your journey effectively and achieve holistic success.

LINKS:

Learn more about Christina Wallace
Read The Portfolio Life by Christina Wallace
Interested in saying "yes" to adventure and leaning in to the unexpected? Check out my conversation with Shelby Stanger
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Building Flourishing Communities with Positive Psychology Sep 15, 2023

What is a flourishing community? What does it look like and how do we build it?

Last week, I started my Master's in Applied Positive Psychology from the University of Pennsylvania. And after my first intensive, I'm already in awe of the power of community building made available to us when we engage in communication, collaboration, and lifelong learning.

I was surrounded by classmates from diverse backgrounds who quickly transformed into an incredible community in just five days and I want to share some insights into the program's dynamic facilitation that made it all possible.

This program already holds a special place in my heart, in part because it's guided by the wisdom of one of the field's pioneers, Professor Marty Seligman. Witnessing him embrace lifelong learning and flexibility at the age of 80 was powerful. He sets an incredible example of finding meaning and purpose in aging and I found it invigorating - I hope the same for my future.

So, what have I learned so far? I had the pleasure of speaking with one of my brilliant classmates, Ilene Schaffer, to dig into our community toolkits. We explore essential themes such as trust, vulnerability, humility, and the profound impact of recognizing each other's unique strengths. Our conversation also touches upon positive communication, collaboration's triumph over competition, and the enduring value of lifelong learning.

Key Takeaways:

Trust and Psychological Safety: Establishing an intimate, safe environment through communication from day one can foster vulnerability and authentic connections in the long run.
Leadership and Humility: Discover the importance of leaders modeling humility and willingness to learn from others, even in positions of authority.
Strength-Based Approach: How to recognize the individual capabilities of each person in order to understand how they complement one another, and you.
Collaboration Triumphs: Understand why fostering teamwork over competition is the key to collective success and a thriving community.
Plus, Power of Positive Introductions: Hear tips for elevating this seemingly simple process to rapidly deepen connections within a group and build a strong sense of community.

Links:

Listen to Ilene's podcast, What's Possible
Learn how to be a better communicator
Interested in stories about building community? Check out this episode with author and runner Charlie Engle
Become one of my clients! Health Coaching | Mental Performance Coaching
Enroll in my Moxy & Grit Mindset Academy
Check out my newsletter for productivity, mindset, and mental skills

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Embracing Adversity with Curiosity: A Conversation with Ultramarathon Runner & Author Charlie Engle Sep 07, 2023

In a world where challenges can either paralyze us with fear or propel us to unimaginable heights, my conversation with Charlie Engle unveils the remarkable power of embracing adversity with curiosity and the transformative power of sport.

Charlie is an ultramarathon runner, recovering addict, keynote speaker, and author of the memoir Running Man. He shares his journey from battling addiction, running across the vast expanse of the Sahara Desert, to confronting the justice system after spending time in prison.

We delve into the essential skill of seeking challenges that push us out of our comfort zones, allowing us to truly thrive and experience life's richness. Join us as Charlie shares his wisdom on living in the present moment, redefining success, and finding the humor and growth in life's imperfect journey.

Here are some key takeaways from my conversation with Charlie:

Turning the dial: Why we shouldn't make decisions from low points, rather from a place of strength
The power of curiosity: How this thread carried Charlie through adversity throughout his life
Addiction and recovery: Hear how Charlie has met sobriety in every phase of his life, how he hopes to inspire others, and advice for people struggling
The justice system: Why it's broken, and what Charlie learned during his time inside
Staying present: The power of presence can change our lives - so why is it so hard to attain?
Stories from the journey: Learn about Charlie's run across the Sahara Desert and his plans to journey from the Dead Sea to Everest

LINKS

Learn more about Charlie Engle
Read The Running Man by Charlie Engle
Sign up for my newsletter!
Interested in overcoming limiting beliefs? Check out this episode with world explorer Colin O'Brady

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How Starla Teddergreen is Empowering Women Cyclists with Distance to Empty Sep 01, 2023

From starting as a bike messenger to becoming a road racing champion, pro gravel/MTB privateer Starla Teddergreen faced the all too common experience of doubt - from self and others. So she did something about it. She created Distance to Empty, an award-based cycling program that empowers Colorado women to achieve their cycling goals. As we explore her transition to a new type of athlete, her story becomes a powerful lesson in resilience and the importance of prioritizing oneself within a community.
After claiming the title of overall USA Crits 2019 champion, Starla made a switch to gravel and mountain bike racing in 2021. Despite facing setbacks along the way, she won her first race back in 2022, conquered Leadville, and is now gearing up for a massive 2023 season after being selected for the prestigious LifeTime Grand Prix.
Starla's triumphs defy limitations and embrace uncertainty with unwavering determination. We delve into topics like breaking free from labels and comparisons, finding personal growth through adversity, and the incredible strength that arises when women support and empower each other.
Here are a few key takeaways:

Ending limiting comparisons: Why labels hold us back from reaching our goals
Pursuing challenging goals: Why you should approach the chance to be disappointed
Supporting women in sport: Creating opportunities for all to succeed lessens competition against each other
Showing up for yourself: How to build confidence that can empower you in all areas of life
Living in fear limits life: Why taking risks pushes us toward innate self-belief
Autoimmune challenges: How Starla’s life changed after the pandemic
20 years of learning: Embracing lessons on what it means to be an athlete

Links:

Learn more about Distance to Empty
Sign up for my weekly newsletter!
Want more? Listen to this episode about the first Women's Cycling Summit at Breck Epic

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Breck Epic & the Women's Cycling Summit: Embracing Challenges, Empowering Cyclists, and Racing Forward Aug 26, 2023

Breck Epic is one of my favorite races in the world. And this year a week in Breckenridge, Colorado was made even more exceptional with the kick off of the Women’s Cycling Summit. I’m excited to recap this awesome week with you!
From the thrill of setting process-based goals to the power of community at the WCS, I'll share insights gained from racing and hosting. Get ready to be inspired by the incredible speakers, like Rachel Scott and Kate Boyle, who graced the summit, and find out how we took Breck Epic from a 7% female field, to 25% this year.
Plus, I’ll share my plans for the upcoming Grand Traverse race and upcoming graduate program in applied positive psychology at the University of Pennsylvania.

LINKS:

Become one of my clients! Health Coaching | Mental Performance Coaching
Enroll in my Moxy & Grit Mindset Academy
Check out my newsletter for productivity, mindset, and mental skills

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Finding Vitality in Plant-Based Living with Maxime Sigouin Aug 17, 2023

What does true health mean to you? Over a decade ago, my journey towards a plant-based lifestyle was driven by a desire for vitality, not just performance. The documentary 'Forks Over Knives' opened my eyes to the profound impact of our dietary choices on longevity and overall well-being. Today, I'm stronger and more energized than ever before, and I'm passionate about sparking conversations that reveal the incredible potential of plant-based living.
I sat down with Maxime Sigouin, master health coach, dedicated philanthropist, and the visionary founder behind multiple successful plant-based fitness coaching businesses. Maxime's mission is crystal clear: empowering 10,000 vegans to achieve their best selves through the transformative power of whole food, plant-based diets.
Maxime shared his journey transitioning from bodybuilding to becoming a plant-based fitness guru and talked about busting common myths and misconceptions. But this episode is not just about optimizing health; it's about thriving in all aspects of life.
Key Takeaways from our Conversation:

Understanding the profound impact of plant-based living on health
Addressing and dispelling prevalent myths
Practical tips and strategies for embracing a sustainable plant-based lifestyle
Streamlining wellness through deep work, meal preparation, and delegation
Entrepreneurial insights and helping others achieve their health and fitness goals
Nurturing a healthy money mindset and cultivating a positive relationship with wealth
Maxime's personal favorite vegan protein sources

If our discussion resonates with you, I encourage you to subscribe and leave a review on your preferred podcast platform. Share this episode with your network—friends and family who are curious about plant-based living or seeking positive changes in their health journey.
Let's unlock the potential of plant power together and pave the way for a healthier, more vibrant future!

Links

Watch the documentary: Forks Over Knives
Check out Maxime's Coaching Services
Interested in more recipes? Check out Plant Based on a Budget

Sign up for my weekly newsletter!
Want more? Listen to this episode about the plant-based athlete with Robert Cheeke

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Embracing the Power of Good Enough: A Journey Through Perfectionism with Thomas Curran Aug 10, 2023

The pressure to be perfect is on the rise and it affects our everyday lives - from social media to parenting, work to hobbies. I sat down with Thomas Curran, professor of psychology and behavioral science at the London School of Economics, to unravel the complexities of perfectionism, providing you with knowledge and tools to strive for a healthier mindset. Thomas's expertise and extensive research culminates in his book "The Perfection Trap: Embracing the Power of Good Enough," where he guides us to reflect on the expectations we set for ourselves, the harmful comparisons we make, and how our relentless pursuit of success can often lead to failure and setbacks. We’ll navigate the world of athletics, where the pursuit of perfection is often unrivaled. From the grueling challenges of the Tour de France to my own personal racing experiences, we'll examine how striving for perfection can leave us feeling empty. Let’s tap into embracing a new definition of success and cultivate self-compassion along the way. Because isn't it beautiful to enjoy each day as you live it?
Here are some key takeaways:

Understanding the three types of perfectionism: self-oriented, socially prescribed, and avoidant perfectionism
The role of social media in perpetuating comparison and discontent
The problem with growth mindset; it can lead to a constant need for more progress without accepting plateaus and regressions
Why high performing athletes can feel empty without a first place medal because of the emphasis and celebration of one winner
Practical strategies for counteracting perfectionistic tendencies, such as self-compassion and embracing our own humanity

Links:

Learn more about Thomas Curran
Read The Perfection Trap by Thomas Curran
Sign up for my weekly newsletter!
Want more? Listen to this episode about the paradox of expectation and comparison

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Practice: A Moving Meditation for Your Next Ride Aug 03, 2023

Though mental well-being is the cornerstone of high-performance, achieving the elusive harmony between mind and body can feel impossible. I recorded this moving meditation as a guide for being mindful while riding a bike; encouraging us to connect with different parts of our body and senses while riding to help us stay focused and present.
Together, we'll unleash the potential of blending athletic pursuits with the power of meditation and discover new techniques and practices that will help you achieve the perfect balance between your mind and body. Let's hit the trails together and see if we can find our stride.
Here are the key takeaways:

What is Moving Meditation: Understand the basic concept, different forms, and why it is essential for athletes.
Implementing Moving Meditation: Learn practical tips and techniques to incorporate moving meditation into your training routine.
Real-Life Applications: Gain wisdom from personal anecdotes and lessons learned by an elite athlete practicing moving meditation.
The Science Behind Moving Meditation: Delve deep into scientific research that supports the positive impact of meditation on athletic performance and mental health.

LINKS:

Become one of my clients! Health Coaching | Mental Performance Coaching
Learn about the science of meditation with Dave Vago
Feel skeptical about mediation? Check out this interview with Jeff Warren
Enroll in my Moxy & Grit Mindset Academy
Check out my newsletter for productivity, mindset, and mental skills

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Harnessing the Power of Adventure to Change Your Life with Shelby Stanger Jul 27, 2023

For storyteller and journalist Shelby Stanger, achieving wild ideas gives her a boost of confidence and courage that lasts for decades. Her latest wild idea? Releasing her first book, Will to Wild: Adventures Great and Small to Change Your Life, and giving her first TEDx talk the same week. I sat down with Shelby to talk about hosting Wild Ideas Worth Living podcast, her experience finally putting pen to paper after years of longing to write, and how she prepared for her talk.

Shelby delves into her transformative process of navigating anger and resentment to arrive at acceptance and self-love. We also explore how she gracefully adjusted to an autoimmune condition, discovering new sources of joy along the way. Plus, learn about the beauty of giving yourself grace at the end of the finish line.

Here are a few key takeaways:

Pivot Points in Life: How to steer your life in a new direction through the transformative power of adventure.
Going with the Flow: Understanding the importance of being present and adapting to changes as they come.
The Art of Mindfulness and Meditation: How daily practices can help you overcome challenges and maintain inner peace.
Getting Out of Your Own Way: Tips and guidance on self-awareness and maximizing your potential.

Links

Learn more about Shelby Stanger
Listen to Wild Ideas Worth Living podcast
Read Will to Wild
Sign up for my weekly newsletter!
Want more adventure? Listen to this episode about overcoming limiting beliefs with world record explorer Colin O’Brady

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Wellness to Wonderful with Dr. Alona Pulde and Dr. Matthew Lederman Jul 20, 2023

Visionary physicians Dr. Alona Pulde and Dr. Matthew Lederman are the driving force behind Forks Over Knives, authors of the new book "Make Life Wonderful," and founders of WeHeal. In this rich conversation, we dive into the nine pillars of health and wellness outlined in their book and how focusing on these pillars can not only prevent but also reverse chronic diseases.
Dr. Pulde and Dr. Lederman share insights, practical advice, and the motivation to better understand our own health journey. We discussed the importance of self-connection, understanding emotions, and effective communication as foundational elements for improving overall health. So, what does it mean to truly connect with yourself and transform your health? Tune in to this enlightening episode and find out!
Here are Dr. Alona and Dr. Matthew’s key takeaways:

The Nonviolent Communication (NVC) framework and its significance in recognizing feelings and needs
Key pillars that directly relate to the management and prevention of chronic diseases
The limitations of saying "I have to" and the liberation in shifting to "I choose to"
Harnessing the power of small changes in our daily lives to achieve long-lasting results
Unraveling the meaning of spirituality and our individual quests for deeper self-awareness and connection
Identifying the pillars that resonate most with us and building practical strategies around them
The paramount importance of safety in navigating our physical, emotional, and mental well-being

Links

Learn more about private physicians and coaching at WeHeal
Sign up for my weekly newsletter!
Dive into non-violent communication in this past episode with Oren Jay Sofer

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Empowering Young Athletes: Unlocking Potential Through Mindset Training with Brad Dempsey Jul 13, 2023

Mindset training can have a profound impact on the drive and well-being of athletes - from amateur to professional. But how do we harness that type of success early on? I had the privilege of speaking with Brad Dempsey, the founder of Mindset Sports, a coaching company and community committed to cultivating a positive and winning mindset in athletes. We break down the key components of a strong mindset foundation and discover the techniques that help anyone find fulfillment, intrinsic reward, and happiness in sport.
KEY TAKEAWAYS

Leading by example for young athletes
The power of encouragement & the role parents can play
Allowing kids to take responsibility for their own growth
Plus, tools for preparing for competition and removing mental weight

LINKS

Learn more about Mindset Academy
Check out my newsletter for productivity, mindset, and mental skills

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Behind the Scenes of My Imperfect Process: Managing Expectations and Letting Go While Striving For More Jul 06, 2023

We often see pictures of people doing things we admire and assign stories to what they are doing. We may assume that it's easy for them, they have it all "figured out," and that their lives aren't as difficult or chaotic as our own.
In today's podcast, I am trying something new. I took a moment where I was overcoming stress and frustration, and decided to record how I was processing it in the moment. It happened to be that I was also on a bike ride, and I brought you with me as I was riding a beautiful climbing trail.
You'll hear many familiar themes, but most importantly, I talked about how we all have an idea of how we want our plans to go. Oftentimes, something gets in the way and disrupts our plan and can throw us off. Since having children, I've had a crash course in learning to be flexible with my plans and the art of trusting an imperfect process.
Key Takeaways

The challenge of shifting priorities
The actions you take add up: small imperfect actions matter
The importance of celebrating small wins
Being brave means showing up imperfectly
The importance of the big picture
Recognizing when you're assigning perfection to others and that it's not true
Acceptance and reaching for more
The role of self-compassion in expectations

LINKS

Become one of my clients! Health Coaching | Mental Performance Coaching
Enroll in my Moxy & Grit Mindset Academy
Check out my newsletter for productivity, mindset, and mental skills

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Embracing Change and Prioritizing Self-Care with Corporate Wellness Expert Kristel Bauer Jun 29, 2023

Kristel Bauer is a former clinician turned wellness expert, speaker, and podcast host. Kristel joins us to share her powerful insights on corporate wellness, leadership, mindset, performance, personal development, and success. Together, we uncover the connection between individual priorities and overall well-being, and how the health of its employees impacts the workplace.
She’s the host of the Live Greatly Podcast and founder of a company under the same name, which she created to help companies and organizations create and enjoy vibrant company cultures. Kristel’s experience in Integrative Psychiatry and Integrative Medicine offer her a unique perspective to team building, mental well-being, helping people unlock high power habits and peak performance.
In this eye-opening episode, we delve into Kristel's path from being a Physician Assistant to a wellness expert and the big life changes that shifted her perspective. We discuss the importance of embracing a mindset shift around self-care and the challenges of balancing achievement with personal wellness.
Here are Kristel’s key takeaways:

The problem with some self-care routines
Self-belief vs. fear of failure
Powerful 2-minute motivation strategies
Biggest lessons learned since starting a podcast
Managing opinions of others and impact on confidence
The benefits of mentorship
Tackling time management

Links:

Learn more about Live Greatly
Sign up for my weekly newsletter!
Sonya Looney Instagram | Podcast| Website

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Uncovering Confidence and Camaraderie in Sports and Relationships with Kara Goucher | Part 1 Jun 23, 2023

Kara Goucher is a long-distance runner, Olympian, author, and mother. Her journey has taught her the power of self-belief paired with the support of others. In her new book, "The Longest Race," and through her advocacy for women's rights, she encourages us all to rise above doubt and pressure to become our most authentic selves.
In part one of this incredible conversation, Kara shares her experiences in life and sport with me and my co-host Travis Macy. Kara has represented the USA at the Beijing and London Olympics and finished third at the Boston Marathon. Despite facing challenges in pregnancy and athletics, she has persevered and now advocates for women's rights in the male-dominated world of sports, and offers opportunities for men to join the conversation.
Ready to hear the next leg of Kara’s journey?
You can find part two of our conversation on the Travis Macy Show, where Kara offers insights into battling imposter syndrome, the thrill of winning a medal, and how to embrace autonomy and joy in running while holding the weight of expectations. Plus, Kara shares advice for parents navigating disordered eating and body image with young athletes.
Check out the Travis Macy Show for compelling conversations with interesting people about endurance sport, ultra mindset, exciting adventure, optimized performance, Alzheimer’s resilience, organ donation, good reading, and more.
Kara Goucher's Key Takeaways:

Kara's New Book "The Longest Race" and what she learned from writing
Camaraderie and competition in sport and relationships
Pregnancy, motherhood and endurance sports
Overcoming the pressure to be one of the guys
Autonomy and joy in running while holding the weight of expectations
Championing women’s rights in sports
The interplay between self-belief and support from others
Navigating disordered eating and body image at home

Links:

Kara Goucher Instagram
Buy Kara's book "The Longest Race"
Sonya Looney Instagram | Podcast| Website
Travis Macy Instagram | Website

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Arc of Breck Epic with Mike McCormack Jun 15, 2023

Mike McCormack's leadership and visionary ideas have turned Breck Epic into a global sensation: from its humble beginnings with 87 riders, this event has grown to be a global event with over 650 riders from 42 countries taking part in the challenge. After 11 years, this six-day, grueling mountain bike race now attracts the biggest names in mountain biking and has left its mark on the sport's history.
In this episode, I sit down with Mike Mac to talk about the arc of Breck Epic. He shares how he uses humor as a superpower to fuel his race event's success, the importance of putting people first, and how he ventured into the world of event and race production. Plus, we will uncover the founding principles that guide Breck Epic's growth, development, and its impact on the sport.
Key Takeaways
- How Mike uses humor as a superpower how it fuels his race event success
- The mountain biking microcosm and the importance of putting people first
- How Mike ventured into the world of event and race production
- From humble beginnings to a legendary race, discover the inception of Breck Epic
- The founding principles that guide Breck Epic's growth and development
- Uncovering the origins of mountain bike stage races and their evolution
- How Mike's commitment to integrity has steered Breck Epic's direction and why he didn’t sell
- Advice for starting your own race
- Striking the balance between challenging and fun in race planning
- The Women's Cycling Summit and its impact on the sport
Links
Learn more about Breck Epic
Attend the Women's Cycling SummitIn Breck
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Being Wildly Well: Nutrition for Female Athletes with Abbi Hamlin Jun 08, 2023

What does it mean to be wildly well? As an athlete, trainer, and women's health advocate based in Bend, Oregon, Abbi Hamlin empowers women through personal training, nutrition coaching, and fostering community for women athletes.
In this episode, we'll explore the essential components of an effective nutrition plan designed to fuel female athletes during training, races, and outdoor activities. Whether you're just beginning your fitness journey or a seasoned athlete, our conversation has tons of valuable insights for you.
Join us to demystify the world of athletic nutrition and gain practical tips for optimizing your performance through proper diet and lifestyle. Discover how to nourish your body and mind as I chat with Abbi about her mission to help every woman feel empowered in the outdoors.

Key Takeaways

How to make sure you're eating enough
Building blocks of a nutrition plan
Decoding carbohydrates and carbo-loading
Some pre-ride or pre-race meal examples
How much protein do you need
Why you need to eat some fat
Considering your rest day nutrition
Should you fast as an athlete?
How to eat while you're training
How to use caffeine to your advantage

Links:

Learn more about Wildly Well
Follow Abbi on Instagram
Related Podcast: How Women Should Train, Supplement, and Recover Different from Men with Dr. Stacy Sims
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Be a Better Communicator Jun 01, 2023

I'll let you in on a secret: communication is not just about talking and using words. It's about listening. Yes, the foundation of communication is being a good listener.
As a health and wellness coach, I've received formal training in communication, plus recording over 350 hours of podcasts has been a master class in listening and communication.
In today’s solo deep dive, I will share strategies and actionable practices to help you become a better listener, approach conflicts with a new mindset, and ultimately, improve your relationships through the power of mindful communication. Struggle with small talk? Stick around and I’ll share some tips to spark conversation in any setting.
Throughout the episode, we'll draw upon insights from various books on parenting, relationships, and communication, such as nonviolent communication and growth mindset talk. I'll also share my own personal experiences and observations, shedding light on the practical application of these concepts.
So, are you ready to supercharge your communication skills and revolutionize your relationships?
Here’s a breakdown:
- Managing conflict with non-violent communication
- Respond with a reflection
- Asking open-ended questions
- Use both/and thinking for feedback and discussion
- Affirmation when giving compliments
- Validate emotions
- Practice active constructive response
- Plus, conversation starters
LINKS
* Become one of my clients! Health Coaching | Mental Performance Coaching
* Enroll in my Moxy & Grit Mindset Academy
* Check out my newsletter for productivity, mindset, and mental skills
* Read more about the Harvard Study of Adult Development

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Are You Taking Care of Your Brain with Dr. Edward Park and Travis Macy May 25, 2023

When we think about health, we don't always think about brain health. We don't always fully understand how what we're doing is affecting it. It's sort of out of sight, out of mind... But in this week's podcast, hosted by Travis Macy, we talked to Dr. Edward Park, founder of NeuroReserve about the things we can do proactively to improve brain health and potentially delay cognitive decline.

Dr. Park is the Founder and President of NeuroReserve with over 15 years of experience in the research and development (R&D) of biopharmaceuticals, medical devices, and nutritional therapeutics. He has been inspired by his experiences with his father's struggles with Parkinson’s disease and dementia for almost two decades before passing away.

Before NeuroReserve, Dr. Park led development of nutrition-enabling therapeutics for people with severe under-nourishment caused by cystic fibrosis, short bowel syndrome, pancreatic cancer, and preterm birth. At Alcresta Therapeutics, he successfully directed the end-to-end R&D, testing, regulatory approval (U.S. F.D.A. and E.U.), and launch of RELiZORB, the first-of its-kind combination-enzyme-cartridge to support absorption of critical long-chain polyunsaturated fats for the most malnourished populations. He also worked with major pharmaceutical and health care companies as an R&D advisor with Pricewaterhouse Coopers (PwC) Health Industries Advisory, charting development paths for vaccines, cancer therapeutics, clinical genomics operations, and in vitro diagnostics. Before PwC, Dr. Park worked at Altus Pharmaceuticals (later Alnara Pharmaceuticals) in its commercial and development teams, where he led evaluation of early-and clinical-stage therapeutics for rare diseases, pediatric growth failure, hyperoxaluria and kidney stones, and chronic pancreatitis. Ed started his therapeutics career as an R&D associate at Bristol Myers Squibb. Dr. Park holds a Ph.D. in chemical-biomolecular engineering from the Georgia Institute of Technology, where he was awarded a U.S. Department of Defense–National Defense Science and Engineering Graduate (NDSEG) Fellowship, sponsored by the Office of Naval Research.He also holds a M.S. and M.B.A. from the Massachusetts Institute of Technology.

Travis is a 2x author, world-class endurance champion across many disciplines including Adventure Racing, 100-mile trail running races like Leadville and Leadman, Snowshoe champion, ski mountaineering, and even Burro racing. He is the host of The Travis Macy Show Podcast and a sought-after speaker including being a TEDx speaker. Travis is also an endurance sports coach and a dad to 2 children. Today's topic also hits close to home for Travis, as his father was diagnosed with Alzheimer's disease.

Key Takeaways:

Dr. Park's inspiration for creating NeuroReserve
Experiencing neurodegenerative diseases in a parent
Focusing on diet improvement
Preventing cognitive decline with good nutrition
The mind diet
The six pillars of brain health
Six pillars of lifestyle medicine
Exploring less mainstream health ideas (fads)
Optimizing the basics for your health

Links:

Learn more about

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Expectation Effect with Author David Robson May 20, 2023

How do your expectations affect your mind and body? In this week’s podcast, Sonya speaks with award-winning science writer David Robson about the expectation effect and how your expectations change how you physically and mentally react to various situations.

David is the author of two books, the most recent, the main subject of this podcast - The Expectation Effect: How Your Mindset Can Transform Your Life. He also authored The Intelligence Trap in 2019.

David graduated with a degree in mathematics from Cambridge University and then worked as a features editor at New Scientist. He then moved to BBC Future as a senior journalist. His work has appeared in the Guardian, the Atlantic, Men’s Health and more. He’s received awards from the Association of British Science Writers and the UK Medical Journalists’ Association (MJA) and, in 2022, won Mental Health Story of the Year at the MJA Annual Awards.

Key Takeaways:

What is the expectation effect?
Overcoming negative expectations
How mindset relates to expectations
How your relationships affect expectations and outcomes
Setting yourself up for prime performance
Setting realistic expectations
Expectations and food
The placebo effect

Links:

Learn more about David Robson
Pick up a copy of David's books here
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Living with Gratitude with Adventurer Ryan Van Duzer May 11, 2023

Have you thought about what your life could be like if you felt grateful every time you stepped outside? Ryan Van Duzer, a bike adventurer from Colorado, finds himself more grateful every adventure he takes. In this episode, Sonya and Ryan talk about gratitude, stepping outside your comfort zone, the bike community, inspiring others, positivity and more.

Ryan grew up in Colorado. He started as a runner and has learned to love the bike. He joined the Peace Corps and worked in Honduras for two years. At the end of his time there, instead of flying home, he opted to ride his bike back to Colorado. This sparked his love for bike adventures around the world, meeting new people and sharing those moments with others on his YouTube channel.

Some of his favorite adventures include that 4,000 mile bike ride from Honduras to Boulder, surviving the jungles of Venezuela on the TV show Out of the Wild Venezuela, the Leadville 100 ultramarathon, riding across the United States, and so many more.

He is committed to the environment and had his book, The Long Way Home, printed on 100% recycled paper, using algae-based ink.

Key Takeaways:

Experiencing gratitude
Ryan's time in the Peace Corps
Stepping outside your comfort zone
Riding his bike from Honduras back to Colorado
Getting started - starting small and working your way up
Finding your purpose
Committing to creative pursuits despite the challenges
Sharing his adventures with his community
Finding glimmers of positivity
Ryan's commitment to the environment
What makes a good adventure

Links:

Learn more about Ryan Van Duzer
Check out Ryan's book
Subscribe to Ryan's YouTube channel
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Performance, Imperfect Preparation, and Flexibility Travis Macy (Live Podcast) May 05, 2023

Travis Macy is a 2x author, world-class endurance champion across many disciplines including Adventure Racing, 100-mile trail running races like Leadville and Leadman, Snowshoe champion, ski mountaineering, and even Burro racing. He is the host of The Travis Macy Show Podcast and a sought-after speaker including being a TEDx speaker. Travis is also an endurance sports coach and a dad to 2 children.

Travis also happens to be a good friend of mine. You may have heard him on the podcasts we recorded about his book, The Ultra Mindset and more recently, A Mile at a Time. Travis and I have been brainstorming fun ways to collaborate. We both headed to the east coast to do one keynote speech each followed by a group Q&A at a Leadership Conference for some very interesting individuals!

We recorded this podcast at the Denver International Airport prior to boarding our flight (and almost missed our flight!)

Key Takeaways:

My win at Pisgah
When preparation isn't perfect
Flexibility around your plan
How to let go a little bit
Maintaining curiosity
Preparing my keynote on mastery and fulfillment
Intentional imbalance
Travis's book tour and family travel
Thinking about what's next
Travis's supportive personality

Links:

Learn more about Travis Macy
Check out Travis's new book with his dad Mark Macy
Listen to Travis's podcast
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Defining Happiness with Psychologist, Author and Speaker Jonah Paquette Apr 28, 2023

What does it mean to be happy? How do you define happiness? What is the difference between awe and gratitude? How do you stay a New York Knicks fans when they’ve given you decades of disappointment?

Sonya sat down with clinical psychologist, author and keynote speaker Jonah Paquette to get answers to all of these questions.

Jonah specializes in the science of well-being and emotional fitness. He is the author of four books promoting those topics including Happily Ever After, Awestruck, The Happiness Toolbox and Real Happiness.

He completed his graduate training at PGSP-Stanford PsyD Consortium in Palo Alto, California. He worked in the healthcare system at Kaiser Permanente before his newer focus on speaking and training.

He’s a native New Yorker, but currently resides in California, where he loves to hike, travel and cook.

Key Takeaways:

The New York Knicks and the New Yorker identity
How do you define happiness?
How do you figure out what you need to be happy?
Making something a daily practice
The difference between awe and gratitude
Finding purpose and meaning in life
Finding your strengths
The shift to more positive psychology
The meaning of burnout

Links:

Learn more about Jonah Paquette
Check out Jonah's books here
Listen to Jonah's podcast The Happy Hour
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Reframing Our Mindset Around High Achievement and Perfectionism with Dr. Z Apr 21, 2023

Dr. Zurita Ona (Dr. Z) is a licensed clinical psychologist who founded the East Bay Behavior Therapy Center where she runs an outpatient program integrating Acceptance and Commitment Therapy (ACT) and Exposure Response Prevention (ERP). She is experienced in working with children, adolescents and adults with OCD, trauma, anxiety and emotional regulation problems. Her work is dedicated to helping clients get “unstuck” and living the life they want to live.

She is the author of several books, including her recent publication Acceptance and Commitment Skills for Perfectionism and High-Achieving Behaviors: Do Things Your Way, Be Yourself and Live a Purposeful Life.

In this week’s episode, Sonya and Dr. Z tackled topics such as achievement, perfectionism, overworking, values and much more.

Key Takeaways:

Healthy high achievement
Perfectionistic actions
How we tie sense of accomplishment with sense of self
Perfectionism and seeking control
What to do when you are stuck
The optimal amount of hard work
Striving to be the best without comparison
Perfectionism and passion
Celebrating success
Controlling the controllables

Links:

Learn more about Dr. Z
Listen to Dr. Z's podcast - Playing-it-safe
Check out Dr. Z's latest book
Learn more about Dr. Z's practice
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Strength Training for Endurance Athletes with Dr. Matthew Smith from EverAthlete Apr 14, 2023

Dr. Matt Smith, DC, CES, is a sports chiropractor, strength coach, and founder of EverAthlete - an online training, recovery, and injury rehabilitation platform for adventure athletes. Matt grew up in San Jose, California and received his doctorate at Palmer West Chiropractic College, graduating valedictorian of his class. He has spent the past 15 years in the fitness and injury rehabilitation field. During that time, he has served as a trusted rehab consultant and coach to professional athletes, Olympians, high school and collegiate athletes, and weekend warriors looking to improve their health and performance.

Outside of the athletic realm, Matt has served as a primary fitness and health consultant to some of the largest companies in Silicon Valley. Matt’s diverse professional background has provided a unique vantage point for helping outdoor enthusiasts improve their performance and create longevity to their journey in sport and health. Matt spends his days working with clients 1-on-1 and working with The EverAthlete Team to build out meaningful programs on The EverAthlete Training Platform.

He currently lives in Santa Cruz, CA with his wife and spends his free time surfing, mountain biking, and running through the trails in the beautiful Santa Cruz Mountains.

Key Takeaways

Strength training is more than just for sports performance
Injury prevention
Addressing fear of bulking up
How often should you strength train?
Defining core work
The important of the breath in the core
What is Dynamic Neuromuscular Stabilization?
The evolution of EverAthlete

Links

Learn more about EverAthlete programs and use code LOONEY for 25% off the first three months of training.
Related podcast: Training the Pelvic Floor for Performance with Corinne Wade
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Apply Effort, Energy, and Values to Thrive with Sonya and Dr. Diana Hill Apr 07, 2023

Diana Hill, PhD is a clinical psychologist, international trainer and sought-out speaker on Acceptance and Commitment Therapy (ACT) and compassion. I spoke with Diana just over a year ago on my podcast about healthy striving and psychological flexibility.

Diana is the host of the podcast Your Life in Process and co- author of ACT Daily Journal and works with organizations and individuals to develop psychological flexibility so that they can take wise action toward fulfilling and impactful lives. Integrating her over 20 years of meditation experience with yoga and psychological training, Diana blogs for Psychology Today, and guest teaches at InsightLA, Blue Spirit Costa Rica, PESI, Praxis Continuing Education, Yoga Soup and Insight Timer Meditation. n

In this episode, we talked about how to show up as working moms, the importance of balancing values and strengths, competition and collaboration, values-based eating, and strategies we’ve used in building our friendship.

Key Takeaways:

Knowing when to do it over
How to balance motherhood and ambition
How I started mountain biking
The intersection of strengths and values
The importance of connecting to our body’s wisdom
What is wise effort
How to know when to grit and when to quit
Values-based eating
How to build a wise council
Valuing friendship
Why more is not always more

Links:

Learn more about ACT
Related podcast: Healthy Striving and Psychological Flexibility with Dr. Diana Hill
Related podcast: The Paradox of Expectations, Pressure, Comparison, in Sport and in Life
Related podcast: Rethinking Competition: What if it wasn’t only about beating others
Learn more about EverAthlete programs and use code LOONEY for 25% off the first three months of training.
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Perspective Shifting from Hospice and Bikepacking the World with Jerry Kopack Mar 30, 2023

Jerry Kopack started his career in the corporate world. But at the age of 31, he completely shifted his career and opened a hospice in Colorado with his mom. The perspective-changing experience led him to begin traveling the world and open himself up to new opportunities.

His biking adventures began in Africa and continued on to India, Nepal, Israel and more. He learned about the beauty of the world and of people and wrote about his journey in his new book The World Spins By.

In this week’s episode, Sonya and Jerry talk about his key lessons from working in hospice, his mindset shift that led to traveling the world, the amazing global biking community, and more.

Key Takeaways:

Making big shifts in life
Key lessons from working in hospice
Contemplating death
The value of time and shifting identity
Being open to travel by bike around the world
The international bike community
What traveling on a bicycle entails in less developed countries
How to have more flexibility, control less
Vision of success and happiness
Living with this mindset to always say yes

Links:

Learn more about Jerry Kopack
Pick up a copy of The World Spins By
Learn more about EverAthlete programs and use code LOONEY for 25% off the first three months of training.
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Bonus Episode - Audiobook Excerpt from A Mile at a Time Mar 25, 2023

Here is an excerpt from the audiobook, A Mile At a Time with Travis and Mark Macy.

Below is the synopsis from Penguin Random House: In October 2018, Mark “Mace” Macy, sixty-four years old, was diagnosed with early-onset Alzheimer’s disease. Mace had spent thirty years competing in Colorado and around the world in ultra-endurance competitions and is one of the few people who have finished all eight Eco-Challenge events. Once diagnosed, Mace feared losing endurance, strength, and independence.

Mace’s son Travis, also a professional endurance athlete, also struggled to see his father battling the disease. In 2019 they decided to participate in World’s Toughest Race—a seven-day, grueling 400-mile marathon of trekking, climbing, biking, and paddling through the jungle—for one final race together.

Weaving excerpts from Mace’s passionate personal journals alongside a first-person narrative by Travis, A Mile at a Time tells the story of this incredible journey and what both father and son learned along the way.

A powerful story about living—and thriving—with a disease that impacts nearly six million Americans. This timely, and deeply moving father-son adventure sheds light on the hard truths of this disease while giving readers hope of all that still can be achieved.

A Mile at a Time with Endurance Athletes Travis and Mark "Mace" Macy

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The Sonya Looney Show is produced by Palm Tree Pod Co.

A Mile at a Time with Endurance Athletes Travis and Mark "Mace" Macy Mar 23, 2023

Travis Macy is an ultra endurance athlete and coach. He’s the author of The Ultra Mindset: An Endurance Champion’s 8 Core Principles for Success in Business, Sports, and Life. I spoke with Travis on my podcast in January about his racing escapades, embracing training, redefining expectations throughout his career and his experience with his dad’s Alzheimers. This week, we brought him back with his dad, Mark “Mace” Macy, a 30-year veteran of ultra endurance competitions, who has continued to thrive since his early-onset Alzheimer’s diagnosis in 2018. Together, they authored the book A Mile at a Time, which tells the story of how Travis and Mace conquered the World’s Toughest Race: Eco-Challenge Fiji and how Mace has tapped into his inner strength to deal with his disease.

Mace is a retired attorney and grandfather. He’s a well-known athlete in the endurance sports world, pioneering ultra running in the 1980s and adventure racing in the ‘90s. In 2020 he became the only person to compete in an Eco-Challenge race after having been diagnosed with Alzheimer’s.

In this episode, we talked about Mace's story, resilience with Alzheimer's, having the courage to show up in life and maintaining hope and optimism.

Key Takeaways:

Mark "Mace" Macy's story
Resilience after Alzheimer's diagnosis
Adventure racing in Fiji
Having the courage to show up in life
What is adventure racing?
Extra precautions competing with Alzheimer's
Maintaining hope and optimism
Being present
Sharing the Alzheimer's journey to positively impact others
What does acceptance look like?

Links:

Learn more about A Mile at a Time
Learn more about The World's Toughest Race - Eco-Challenge Fiji
Related podcast: The Ultra Mindset with Endurance Athlete and Coach Travis Macy
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Mastery is a Practice, Not a Destination Mar 17, 2023

The word mastery is thrown around as a part of the vernacular, but have you ever paused to consider the true meaning of the word? What is mastery and what does it mean to pursue mastery?

We often hear stories of people who are on the path to mastery. But, what does being on the path to mastery actually mean? Is it something you can attain? Why should you pursue mastery?

Key Takeaways:

What Is the definition of mastery?
Mastery and goal-setting
What Is deliberate practice?
Mastery and flow states
Mastery and well-being theory
Mastery and self-esteem
Mastery as a mindset

Links:

Become one of my coaching clients: Health Coaching | Mental Performance Coaching
Enroll in my Moxy & Grit Mindset Academy
Check out my newsletter for productivity, mindset, and mental skills
Read my article/podcast Mental Skills for Athletes

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How Training Your Respiratory System Boosts Performance with Luke Way and Dr. Andrew Sellars Mar 11, 2023

Have you ever focused on training your breath? No, I don’t mean cardio, I mean literally how you breathe.

This week, I sat down with Luke Way, CEO of The Breathe Way Isocapnic Respiratory Training System, and Dr. Andrew Sellars, Chief Science Officer and an anesthesiologist, to talk about the respiratory system and its importance for sport.

Luke is an endurance coach, specializing in elite level triathlon, but also working with mountain bikers and CrossFitters. After training for 20 years, he noticed that most athletes were limiting their performance because of the way they breathe, so he started to figure out how to better train the respiratory system. He partnered with his mentor, Dr. Sellars, and another close friend to invent the Isocapnic Breathe Way Better Training System, a three pillared system that consists of the hardware, the software, and the curation of knowledge.

Dr. Sellars is one of the most respected authorities on athletic respiratory performance. His expertise informs the Isocapnic Breathe Way Better Training System. In addition to his work as CSO and anesthesiologist, he has a masters in athletic coaching. He co-founded Balance Point Racing and was a previous guest on this show.

Key Takeaways:

Is the respiratory system a limiting factor in sport?
How we use the respiratory system in sport
The potential for gains by training your respiratory system
What does a good breath look like?
Do you need to nasal breathe?
How to know if it’s working
How does respiratory training help at altitude?
How does this impact VO2 max?

Links:

Learn more about the science behind Isocapnic
Check out the Isocapnic Starter Kit
Related podcast: Why Training with Wattage and Heart Rate Isn't Enough with Dr. Andrew Sellars
Related podcast: How to Heat Train for Endurance Events with Balance Point Coaching
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Plant-Based on a Budget with Founder and Author Toni Okamoto Mar 02, 2023

A week's worth of healthy and delicious plant-based food for less than $30 - that's Toni Okamoto's super power. As the founder of Plant-Based on a Budget, Toni has done the research and perfected the ways to make your budget line up with healthy eating habits.

Plant-Based on a Budget is a popular website and meal plan that provides the information you need to save money by eating vegetables. She’s the author of multiple books including the Plant-Based on a Budget cookbook and The Super Easy Vegan Slow Cooker Cookbook. Toni also co-hosts The Plant-Powered People Podcast.

In this week's episode, Sonya and Toni talk about her path to plant-based, the necessity that created plant-based on a budget, the secrets to grocery shopping and her recipe inspirations.

Key Takeaways:

Toni's path to plant based
The power of online community
First steps to transitioning to plant based
Understanding the grocery store
How to be plant-based on a budget
How to make plant-based meals taste good
Time-saving tips for plant-based cooking
Pressure cooker and slow cooker tips
Prioritizing food waste reduction
Recipe inspirations
It's okay if it's not organic

Links:

Learn more about Toni
Check out The Plant Powered People Podcast
Get a copy of Toni's book Plant Based on a Budget
Related podcast: Climate Change Solutions with Dr. Jonathan Foley
Sign up for my weekly newsletter

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Courage and Work Ethic with Co-Founder of Bivo and Former Nordic Skier Carina Hamel Feb 23, 2023

How many of you have had to give up on your plastic water bottle because it was impossible to clean? Probably all of us. Carina Hamel, former nordic skier, saw this problem and used her product development expertise to design the first stainless steel bottle with a flow rate fit for cyclists, co-founding the company Bivo.

Carina moved to Norway at age 16 to attend a ski academy, where she learned about her love for new cultures, languages and experiences. Through this experience and a job in product development for Keen Footwear, she realized she wanted to work internationally and began footwear development consulting, setting up new manufacturing partners and facilities globally. She started Bivo, a carbon neutral company, to be the solution to the cycling water bottle problem.

She loves to play with her kids, ski, bike, and run.

This week, Sonya and Carina spoke about her path to entrepreneurship, her work ethic, becoming a mom and her vision for her company.

Key Takeaways:

The courage to go after your dreams
Where work ethic comes from
Retirement from professional sports
Courage to start her own business
Her biggest surprise when she became a mom
Choosing priorities
Running a business with your partner
Health benefits of using stainless steel bottle
Choosing to make environmental decisions

Links:

Learn more about Bivo
Related podcast: Refuting the Motherhood Penalty with &Mother's Molly Dickens
Sign up for my weekly newsletter

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Everything You Need to Know about Concussions with Physio Adam Luu Feb 17, 2023

Concussions can happen in sport, but how do you know if you have one and what happens when you do? This week, Sonya sat down with Adam Luu, an orthopedic, concussion and vestibular physiotherapist to talk about what you need to know about concussions.

Adam has a Masters of Science degree in Physical Therapy from McMaster University, followed by a fellowship with the Canadian Academy of Manipulative Physical Therapy. He is a certified concussion therapist - certified in several concussion management protocols like ITPT and Shift. His training in ITPT means he can administer and interpret the ImPACT test, which is a neurocognitive assessment tool that is the standardized assessment tool of North America’s top professional sports leagues. The Shift concussion management system is the Canadian-founded concussion management strategy.

Adam also has a certification in vestibular therapy, instrument-assisted soft tissue release, nervous system assessment and treatment and bracing/proprioceptive taping.

He is also Sonya’s physiotherapist!

Key Takeaways:

What is a concussion?
How do you know if you have one of the 22 symptoms?
SCAT tool
Severity of concussions
The systems that play a role in concussions
Why are concussions dangerous?
What is post concussion syndrome?
Concussion rehab protocol
What to do about kids and concussions
Risk aversion with sports
Concussions in older populations
Dietary considerations with concussions

Links:

Learn more about Adam Luu and email him here
Learn more about his clinic Union Health and Performance
Related podcast: Myths about Concussions with Dr. Steven Broglio, PhD
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Peak Performance Aging with NY Times Bestselling Author Steven Kotler Feb 09, 2023

Many people use reasons like, "I'm too old to start" or "I won't be able to learn it" or "I'm too old, I’ll get hurt" to avoid trying something new. But Steven Kotler says it's especially important to continue using mental and physical abilities as we age. Many people think aging is a long, slow rot, but research shows that our physical and mental skills do not have to decline over time. Our mindset towards aging is a key player in peak performance aging.

Steven is a New York Times bestselling author, an award-winning journalist, and the Executive Director of the Flow Research Collective. He is one of the world’s leading experts on human performance.

He is the author of eleven bestsellers (out of fourteen books), including The Art of Impossible, The Future is Faster Than You Think, Stealing Fire, The Rise of Superman, Bold and Abundance, and he has a new book, Gnar Country, coming out at the end of this month. His work has been nominated for two Pulitzer Prizes, translated into over 50 languages, and has appeared in over 100 publications, including the New York Times Magazine, Wired, Atlantic Monthly, Wall Street Journal, TIME, and the Harvard Business Review.

He is also the co-founder of The Buddy Sue Hospice Home for Old Dogs, a canine elder care facility, and Rancho de Chihuahua, a dog rescue and sanctuary, with his wife, author Joy Nicholson.

Key Takeaways

What does it mean to grow older?
Debunking the long, slow rot theory of aging
Why mindset towards aging matters
Being patient while learning incrementally
Dynamic, deliberate play
How does flow take care of learning?
Understanding the optimal amount of fear
Elements of performance that improve with aging
Further defining mastery using flow

Links

Learn more about Steven Kotler
Learn more about the Flow Research Collective
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Paradox of Expectations, Pressure, and Comparison in Sport and Life Feb 02, 2023

Have you ever achieved a goal and felt empty? Therein lies the paradox. We need to have expectations, but how do you set realistic and appropriate expectations that provide enough stimulus for motivation and performance, but also enough space for happiness and life satisfaction?

In this week's podcast, Sonya deep dives into:

The trajectory of expectations
Expectations of ourselves
Expectations FROM others
Expectations OF others
The pressure created from expectations
The difference between goals and expectations
What to do about it

Links

Become one of my coaching clients: Health Coaching | Mental Performance Coaching
Enroll in my Moxy & Grit Mindset Academy
Check out my newsletter for productivity, mindset, and mental skills
Read my article/podcast Mental Skills for Athletes

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Ultra Mindset with Endurance Athlete and Coach Travis Macy Jan 26, 2023

Travis Macy is a professional endurance athlete, having finished over 130 ultra endurance events in 17 countries. He’s an author, coach and speaker. He is the author of The Ultra Mindset: An Endurance Champion’s 8 Core Principles for Success in Business, Sports, and Life, and has a new book coming out in March called A Mile at a Time.

Travis’s racing resume includes mountain bike races, road runs, adventure racing, snowshoeing, skiing, kayaking and more.

His writing has been published across several publications including UltraRunning Magazine, Backpacker Magazine and Trail Runner Magazine.

In addition to being a sponsored athlete and writer, he is also a coach and founded a successful education consulting firm, Macy College Consulting, with his wife, and works with businesses, executives, and adult endurance athletes.

This week, Sonya and Travis tackle his racing escapades, embracing training, his experience with his dad’s Alzheimers, and redefining expectations throughout your career.

Key Takeaways:

Travis's favorite racing stories
Embracing ups and downs
Mental training - and embracing every aspect of training
Managing his dad's Alzheimers
How to define success and what is good enough
Who you are as a competitor if you're not standing on podiums
Intrinsic vs. extrinsic motivation
Addressing the negative stories you tell yourself
Looking at The Ultra Mindset seven years later
Taking on and excelling at new sports

Links

Learn more about Travis
Check out Sonya's appearance on Travis's podcast here

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Work, Parent, Thrive with Psychologist Yael Schonbrun Jan 19, 2023

Yael Schonbrun is an assistant professor at Brown University, a clinical psychologist and an author about parenting, work and relationships. She draws on scientific research, clinical experience and real life experiences with her three kids. Her new book, Work, Parent, Thrive, shares practical strategies from clinical psychology and social science to better manage the conflict and enhance enrichment in work, parenting, and the balance of these roles.

Yael is also the co-host of the podcast Psychologists Off the Clock. She has a B.A. from Washington University in St. Louis, a Ph.D. in clinical psychology from the University of Colorado, Boulder, and completed her postgraduate training at Brown University.

In this week's episode, Sonya and Yael discuss Acceptance and Commitment Therapy, how to develop a work-family enrichment mindset, how to create space for emotions and have realistic expectations, plus much more.

Key Takeaways:

6 core processes of ACT
Batting overwhelm using flexibility
Role shifting
Developing a work family enrichment mindset
Creating space for emotions
How to have realistic expectations
How to define what it means to be a good parent
Dual working parenthood and how to support your relationship
Communication strategies for couples

Links:

Learn more about Yael
Related podcast: My Return to Racing, 4WD Mode, and Traveling with Two Kids
Related podcast: Subtracting with Professor Leidy Klotz

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Positive Medicine with Jordyn Feingold, MD Jan 12, 2023

What is positive psychology and more importantly, how can it be applied to work and life? In this week's episode, Sonya sat down with Jordyn Feingold, an MD, Master's in Applied Positive Psychology, and psychiatry resident at the Icahn School of Medicine at Mount Sinai in New York City. They talked about positive psychology and how she's applying it to medicine, her REVAMP framework, the importance of positive relationships, and more. REVAMP is defined as a 6-pillar framework consisting of Relationships, Engagement, Vitality, Accomplishment, Meaning, and Positive emotions.

Jordyn developed and teaches an elective course called Positive Medicine at Mount Sinai and co-founded a trainee well-being curriculum called PEERS: Practice Enhancement, Engagement, Resilience, and Support. She also co-founded Positive Psychology for Physicians and an online well-being course for clinicians. She co-authored the book “Choose Growth: A Workbook for Transcending Trauma, Fear and Self-Doubt” with Scott Barry Kaufman (you can listen to the recent podcast with Jordyn and Scott here). She graduated from the University of Pennsylvania with her BA and Master of Applied Positive Psychology. Her goal is to shift the focus of medicine from treatment to well-being.

Key Takeaways:

What is positive psychology
How positive psych and medicine can be related
REVAMP framework - a six-ingredient framework consisting of relationships, engagement, vitality, accomplishment, meaning, and positive emotions
Importance of positive relationships
Focusing on what I’m doing vs how I’m doing
Reciprocity ring
Where to start when you're starting from a place of burnout

Links:

Learn more about Jordyn
Listen to my recent podcast with Jordyn and Scott Barry Kaufman
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Atomic Habits with #1 NYT Bestseller James Clear (replay) Jan 05, 2023

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”

James Clear is an expert in behavior change. He is the author of the #1 New York Times Bestseller Atomic Habits, it's sold more than 1 million copies! I first discovered James Clear many years ago when he started publishing articles on his website and sending out a fantastic newsletter that now has over 1 million subscribers. The way he describes things like goal-setting, how to be productive, and how to make habits that stick is easy to understand and put into action.

Many people attribute failing to break bad habits or failure to stick to new habits to a lack of willpower. They think the problem is them. But James Clear says, “If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems.” We talk about how to create an environment that makes it easy to make habits stick. We talked about the 2-minute rule (I've talked about this before as well- the importance of just setting the goal to show up). We also discussed the difference between motion and action (learning about doing something versus actually doing something).

And quite possibly the most powerful idea with habit change is the idea of identity-based habits and how to measure them. James Clear says, "Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat."

I'm so thankful for James Clear's work. I've used his research in my speeches, articles, and books because no one can create clarity as he can. This episode is a gamechanger, and so is his book, Atomic Habits.

Topics Discussed in the Podcast

Four laws of behavior change
Identity-based habits
The compound effect of habits
The 2-minute rule
Decisive moments
Don't miss your habit twice
How to break bad habits
How to create an environment so you don't need willpower
Extrinsic vs. intrinsic motivation
The difference between motion and action
Social media practices

Links

Get James Clear's book : Atomic Habits
Visit JamesClear.com
Get 15% off your first Previnex order using code sonya15

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Creating Health and Demystifying the Supplement Industry with Previnex's CEO David Block Dec 31, 2022

David Block is the Founder & CEO of Previnex, a nutritional supplement company that is committed to using science, clinically-tested ingredients and going above and beyond the testing and production standards required in the industry.

Previously, David was a hedge fund manager focused on the health and wellness industry. He specialized in nutritional supplements, reading clinical studies, touring manufacturing facilities, meeting with various companies, and immersing himself in the supplement and wellness industry on all levels. This wealth of knowledge drove him to change the industry and start Previnex.

In this week’s podcast, Sonya spoke with David about his path to the supplement industry, how to select the right supplements and his vision for Previnex.

Key Takeaways

Where do you draw your identity from
Remaining flexible as you carve your path
What it means to live a value-based life
How to know a quality supplement
Do we even need supplements?
Why do vitamins have high percentages?
Get Health, Give Health - providing nutrition and hope to children around the world

Links

Learn more about Previnex
Get 15% off your first Previnex order using code sonya15
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Energy Benefits of a Plant-Based Diet with Sun Sachs Dec 22, 2022

We met Sun Sachs, a long-time endurance athlete and software developer, CEO and Co-founder of Rewire Fitness, a mental fitness platform for athletes to avoid burnout by providing tools that improve mindset, readiness and resilience, and co-creator of thebeet.com, on a recent podcast about training your brain for performance. He is passionate about animal welfare, the environment and human health. He is a plant-based culinary chef graduate and continues to advise for The Beet.

In this week’s podcast, Sonya talked with Sun about his switch to a plant-based diet, his renewed energy, and commitment to hard work.

Key Takeaways:

Transitioning to a plant-based diet
Energy and performance boost with the diet shift
Setting expectations when returning to endurance sports
Creating thebeet.com
Becoming a trained chef
How plant-based eating provides the needed energy stores
Waking up refreshed after lifestyle change
Don't be intimidated by hard work

Links:

Check out thebeet.com
Learn more about Rewire Fitness app
Related Podcast: How to Train your Brain for Performance with Rewire App's Sun Sachs
Related Podcast: The Science of Plant-Based Nutrition with Dr. Michael Greger
Related Podcast: How Not to Diet with Dr. Michael Greger

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Parenting, Adventure Travel, and Expectations with Author Meghan Ward Dec 15, 2022

Meghan J. Ward is an outdoor, travel and adventure writer, and a Fellow of the Royal Canadian Geographical Society. Meghan has written several books, as well as produced content for films, anthologies, blogs and some of North America’s top outdoor, fitness and adventure publications. As a consultant, she coaches writers and photographers to help bring their projects to life and ensure their work is seen by a wider audience. She lives in Banff, Alberta, with her husband, Paul Zizka, and their two daughters.

In her most recent book, Lights to Guide Me Home, Meghan takes us on a trip around the world while chronicling her transitions through some of life’s major milestones. From Costa Rica to Nepal, Rapa Nui to Malta, Meghan explores what it means to carve out her own identity amidst family expectations, her responsibilities as a parent to young children, and her marriage to an ambitious travel and landscape photographer. Whom will she discover beneath these entanglements?

Key Takeaways:

The decision to have kids as an adventurer
How Nepal is life-changing
Planning time with your partner
International travel with small children
Defining courage
Expectations as boundaries
Keeping hope high, expectations low

Links:

Learn more about Meghan
Check out AG1 using this link
Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Ask Us Anything with Professional MTBers Sonya Looney and Hannah Otto Dec 08, 2022

This week, Sonya and Hannah sat down to answer your questions.

Sonya Looney is a professional mountain biker, Word Champion, 4x National Champion and has taken on and won the hardest endurance stage races and 100 milers around the world. She has her Master's of Science in Electrical Engineering, has completed pre-med coursework, and is a Certified Health Coach from Vanderbilt University's Department of Integrative Medicine. She also is a mental performance coach.

Hannah Otto, professional mountain biker and gravel racer for co-title sponsors Pivot Cycles and DT Swiss. She has a degree in Athletic Training (healthcare) and Exercise Scientist, is a USA Cycling Coach and a Board Certified Athletic Trainer. Hannah was a 2020 Olympic Long Team Member and the 2022 Leadville Champion, and 4x National Champion.

Key Takeaways:

Motivating others and yourself
Using curiosity
Picking challenges
What is your why?
Setting realistic goals
Training for climbs
Power is just a metric
Life lessons from professional mountain biking
Gaining confidence to ride or run in the backcountry
How privateering differs from a team

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Tuning in to Savoring Dec 02, 2022

Taking time to savor broadens how you view yourself and the world. Interestingly enough, savoring can have internal or external circumstances. I'll tell you about different ways you can add savoring into your day that is as simple as a quick shift in your focus.

Key Takeaways:

3 ways to savor
Actionable ways to savor
Savor discomfort

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Gravity of Up with Brent Yates Nov 25, 2022

Brent Yates, author of The Gravity of Up, is an entrepreneur, philanthropist and speaker. Over 10 years ago, Brent was falling apart. Everything he knew about his life was changing. But a group of people came into his life that changed his trajectory. He worked hard to reject negative mindsets and move towards happiness.

In this week’s episode, Brent shares his story, from childhood to his later years, and how he went from a bully to humble and kind.

Key Takeaways

Everyone has a story
Untangling a complex past
Overcoming being a bully
Pain motivated transformation
Humble and kind
How to bring people up around you
How he views his senior years

Learn more about Brent here.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Choose Growth with Scott Barry Kaufman and Jordyn Feingold Nov 17, 2022

In this week’s podcast, Sonya sits down with the authors of Choose Growth, a workbook designed to guide readers through their commitment to growth and self-actualization. The book was created by psychologist and host of The Psychology Podcast Scott Barry Kaufman and positive medicine physician and researcher Jordyn Feingold. The workbook includes exercises grounded in positive psychology and the core principles of humanistic psychology.

Scott is a cognitive scientist and humanistic psychologist. He is a professor at Columbia University and the founder and director of the Center for Human Potential. Scott has authored a number of books, including Transcend: The New Science of Self-Actualization. He received his B.S. in psychology and human computer interaction from Carnegie Mellon, an M. Phil in experimental psychology from the University of Cambridge, and a Ph.D. in cognitive psychology from Yale University.

Jordyn is a psychiatry resident at the Icahn School of Medicine at Mount Sinai and graduated from the University of Pennsylvania with her BA and Master of Applied Positive Psychology. She is involved in research, curriculum development and advocacy work around clinician well-being. Her goal is to shift the focus of medicine from treatment to well-being.

In this week’s episode, Sonya sat down with Scott and Jordan to talk about what it means to choose growth, motivations, high quality connections and more.

Key Takeaways:

What it means to choose growth
The importance of nurturing ourselves
The sailboat metaphor
Defining your own sailboat
Being open to choosing growth
What is deficiency motivation?
High quality connections
The value of small talk
Healthy self-esteem
Finding out your strengths

Get a copy of Choose Growth

Learn more about the sailboat metaphor

Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Just Keep Pedaling with Freedom Solar CEO Bret Biggart Nov 10, 2022

Bret Biggart is the Chief Executive Officer of Freedom Solar LLC and oversees almost 1,000 employees. He is most proud of the culture at Freedom Solar, which has been named one of the Best Places to Work in Austin for two years running.

Bret previously served as Director of Business Development for the Austin-based asset management firm WaterStreet Investment Consultants with a concentration in alternative investments and, prior to that, acted as Vice President of Business Development at Saracen Energy Advisors. Before Saracen, his investment background consisted of over four years with two private equity firms.

Bret received an MBA from the Jones School of Business at Rice University and graduated with a BA from the University of Texas at Austin. He is also a member of Young Presidents Organization (YPO).

In this week’s episode, Sonya and Bret talk about navigating expectations, his journey to sobriety, going after big things and becoming CEO of Freedom Solar.

Key Takeaways

Navigating expectations and gratitude
Moving at the speed of pain
Bret's journey to sobriety
Tapping into vulnerability
Going after big things
Becoming a CEO in the solar industry
Focusing on customer service

Learn more about Freedom Solar

Check out AG1 using this link

Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Rethinking Competition: What if it wasn't only about beating others Nov 03, 2022

Competition, defining success, and self-esteem are closely linked. At first glance, competition pits us against each other because there can be only one winner, or at work, only one or a few people get a promotion or recognition. Also, the internet exacerbates competition with follower counts, likes, podcast charts, algorithms that celebrate winners. As a professional athlete, I've experienced the elation and celebration of winning a race, and also seen the difference if I finished second or even nowhere near the podium. The problem with linking a "successful" competition solely to the outcome is that it's potentially damaging to connection with others and to one's self-esteem.

So, how do we show up for a competition with awareness, get the best out of ourselves without our self-esteem taking a hit, and build connection instead of division?

- The Problem with Competition

- Competition, Self-Esteem, and Self-Worth

- Competition is about mastery

- A healthy view of competition

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Train Your Brain for Performance with Rewire App's Sun Sachs Oct 28, 2022

Sun Sachs, a long-time endurance athlete and software developer, is the CEO and Co-founder of Rewire Fitness, a mental fitness platform for athletes to avoid burnout by providing tools that improve mindset, readiness and resilience. He is passionate about animal welfare, the environment and human health. Sun co-created the plant-based media brand - www.thebeet.com - which merged with Forks Over Knives. He is a plant-based culinary chef graduate and continues to advise for The Beet.

In this week’s podcast, Sonya chats with Sun about brain endurance training, performance and his app, Rewire Fitness. Rewire provides neuro-training, mental readiness assessments, and mindset recovery.

Key Takeaways

What is brain endurance training?
Tracking cognitive fatigue
Cognitive fatigue and physical fatigue
How to adapt your perception of effort
What mental recovery looks like
The power of priming
Breath work for performance

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Defining Your Best with Professional MTB Hannah Otto Oct 20, 2022

Hannah Otto, professional mountain biker and gravel racer for co-title sponsors Pivot Cycles and DT Swiss, started racing at nine years old. Just over a decade later, she received her professional license in triathlon and mountain biking.

She was a two-time high school state champion on the mountain bike and finished her college career as a 5x National Champion at Lindenwood University. She has a degree in Athletic Training (healthcare) and Exercise Scientist, is a USA Cycling Coach and a Board Certified Athletic Trainer. Hannah was a 2020 Olympic Long Team Member and the 2022 Leadville Champion.

In this week’s episode, Hannah and Sonya talked about managing expectations, prioritization, good coaching and advocating for yourself.

Key Takeaways

Should you be vulnerable?
When doing your best is coming up short
How to manage expectations
How Hannah prioritizes her time
The importance of a good coach
Transitions sponsorships/starting her own team
Learning to advocate for yourself
Importance of riding easy

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Big Thing Effect with Leadership Coach Jeff Patterson Oct 13, 2022

Jeff Patterson, M.A., P.C.C. is a success and leadership coach who works with innovators committed to changing the world. Jeff helps his clients elevate their vision of what’s possible, increase their impact and eliminate limiting patterns that keep people playing small.

His recent book, The Big Thing Effect: How to Transform Your Life Forever, shows you how to go beyond what you think is possible, and leave your true and lasting legacy.

Jeff is a certified professional coach and holds a Masters of Spiritual Psychology from the University of Santa Monica. Jeff lives in the Aspen Valley of Colorado with his wife, Lindsay, and their daughters Emory and Brooklyn. When he’s not fly-fishing in his backyard, you can find him inspiring audiences around the world.

In this week’s episode, Sonya and Jeff discuss goals, commitment, distractions, the idea of incompletes, and much more.

Key Takeaways:

The importance of goal clarity
Believing that you can reach your goal
How you know if it’s a big thing
Differentiating between a big goal and a big thing
Creating commitment internally and externally
What is spiritual psychology?
How to know when to quit something
The danger of small distractions
Managing your incompletes
Talking to your kids about the big thing

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Elements of Metabolic Resilience with Levels Health Dr. Taylor Sittler Oct 06, 2022

Dr. Taylor Sittler is the Head of Research at Levels Health, a company dedicated to helping people optimize their metabolic health. Levels provides real-time feedback on how diet and lifestyle choices impact metabolic health through biosensors like continuous glucose monitors. Dr. Sittler is a physician and entrepreneur, previously co-founding Color Health. He completed his residency in clinical pathology at UCSF and started a genetics research group with David Patterson in the computer science department at UC Berkeley.

Dr. Sittler received a Howard Hughes Medical training grant and scholarship during medical school at the University of Massachusetts and UCSD and has published papers on pathogen detection and characterization, genetic sequence analysis and algorithms, and several other topics related to systems biology.

In this week's podcast, Dr. Sittler and Sonya talk about defining metabolic health, what you need to consider to be metabolic resilient, and topics like blood glucose, sleep, chronic, and more.

Key Takeaways:

Defining metabolic health
What food is the worst for glucose spikes
How sleep impacts your metabolism
Tips to blunt glucose
What type of exercise is best for metabolic health
Chronic stress’ role in metabolic health

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The Sonya Looney Show is produced by Palm Tree Pod Co.

6 Life Lessons from Dr. Seuss Oct 02, 2022

I've been reading a lot of children's books and have been enjoying them. Some of the sentences jump right off the page. There are so many things we forget as we grow up, get set in our ways, and forget about the curiosity and openness of being a child.

In this week's podcast, I take a look at the life lessons from Dr. Seuss.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Big Picture Thinking and Zooming Out: Why We Need It and How to Develop It Sep 23, 2022

It's hard to make changes. Growth is hard. Stress is uncomfortable. However, there are ways to be more resilient when adversity rears its head or when your resolve is being tested. The first step is asking what do you notice when challenges or stress arise? You might first notice how you feel physically followed by the onslaught of thoughts and feelings that occur in response to adversity. What is an effective way to decrease stress, improve decision-making, and more effectively work toward our goals? It turns out it's all about changing our perspective: widening the aperture with big-picture thinking.

Big picture thinking, psychological distancing, and self-talk are some ways to deal with stress, pursue goals, and manage challenges.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Real Toughness with Performance Expert Steve Magness Sep 16, 2022

Steve Magness is an expert on performance and the author of the new book - Do Hard Things: Why We Get Resilience Wrong and The Surprising Science of Real Toughness. He’s also the coauthor of the book Peak Performance.

His writing has appeared in Outside, Runner’s World, Forbes, Sports Illustrated, Men’s Health, and several other publications. His expertise on elite sport and performance has also appeared in The New York Times, Business Insider, ESPN The Magazine and more.

Steve has served as an executive coach and served as a consultant on mental skills development for professional sports teams.

He has an undergraduate degree from the University of Houston and a graduate degree from George Mason University. He also ran a 4:01 mile in high school, the 6th fastest high school mile in US history at the time.

In this week’s podcast, Sonya and Steve talk toughness, persistence, self talk and more.

Key Takeaways:

Real toughness
Persistence
Self talk
Tuning into the pain
Leadership styles
Clutch state vs. flow state
Toughness to Rest
Expectation
Vulnerability

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Science of Rest and Changing How We Work with Alex Pang Sep 08, 2022

Alex Soojung-Kim Pang, author and speaker, is the global programs and research manager for 4 Day Week Global, a non-profit focused on advancing the 4-day work week. He speaks around the world about the 4-day week and the future of work, and talks about how deliberate rest makes creative careers more productive and sustainable.

Alex is the author of four books including Shorter: Work Better, Smarter, and Less - Here’s How, and Rest: Why You Get More Done When You Work Less.

He received his B.A. and Ph.D. in history of science from the University of Pennsylvania. He also studied corporate planning at the Wharton School. He taught history of science at Williams College, UC Berkeley and UC Davis and also worked for several years as the managing editor of Encyclopedia Britannica. He launched his company Strategy and Rest after working as a senior consultant at Institute for the Future and Strategic Business Insights in Silicon Valley.

In this week’s podcast, Alex and Sonya talk about the benefits of rest, the future of work, and more.

Key Takeaways:

Why we overwork and don’t rest
What is deliberate rest?
Default mode network and mind wandering
The power of naps
Intellect and athletics
The 4 ways to rest
Power of routine for creativity
How many hours should we work?

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Endurance Sports Science with Dr. Stephen Seiler Aug 26, 2022

Stephen Seiler, Professor in Sport Science at the University of Adger, is internationally known for his research publications and lectures about organization of endurance training and intensity distribution. His work has influenced international research around training intensity distribution and the “polarized training model.” His work includes descriptive and experimental approaches, where he’s investigated cyclists, rowers, cross-country skiers, orienteers, and distance runners.

Dr. Seiler has published over 100 peer reviewed publications and written over 100 science articles about exercise physiology and the training process, and is a founding editorial board member of the International Journal of Sport Physiology and Performance.

Dr. Seiler grew up in the US and earned his doctoral degree from the University of Texas at Austin, but has lived and worked in Norway for 20 years. While currently a professor at the University of Agder in Kristiansand, Norway, he was previously Vice-Rector for Research and Innovation and past Dean of the Faculty of Health and Sport Science at the same university.

He has also served on the Executive Board of the European College of Sport Science, where he founded the Elite Sport Performance Special Interest Group in 2014.

In this week’s podcast, Dr. Seiler and Sonya talk about what separates champions, data, periodization, moderation zones and more.

Key Takeaways:

Can you rely on wearable devices?
Breathing as a source of data
Distinguishing champions - intensity discipline and triangulations
How athletes can recognize how they feel
Sustainable training
Model of periodization
Not relying on just the numbers on your device
Concentration threshold
Rest days
Measuring heart rate variability

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Overcoming Limiting Beliefs with World Record Explorer Colin O'Brady Aug 19, 2022

Colin O’Brady is a 10-time world record breaking explorer, as well as a speaker, entrepreneur and expert on mindset. He completed the world’s first solo, unsupported and human-powered crossing of Antarctica. He set speed records for the Explorers Grand Slam and the Seven Summits and achieved the first human-powered ocean row across Drake Passage.

He graduated from Yale University in economics and worked on Wall Street.

He is the author of The Impossible First and the recently released The 12-Hour Walk: Invest One Day, Conquer Your Mind, and Unlock Your Best Life.

You can hear Colin speak on mindset and high performance in his TedX talk.

In this week’s podcast, Sonya and Colin talk about accepting hard moments, optimism and overcoming limiting beliefs.

Key Takeaways:

Accepting the hard moments to have more peak experiences
Where his optimism comes from
Limiting beliefs
How to manage criticism
Why do a 12-hour walk
Which limiting belief do you struggle with the most
The importance of vulnerability

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The Sonya Looney Show is produced by Palm Tree Pod Co.

My Return to Racing, 4WD Mode, and Traveling with 2 Kids Aug 11, 2022

My return to mountain bike racing after having kids has been so much fun! It's also had its fair share of challenges.

I sat down with my husband, Matt to talk about what it's been like going from 1 to 2 children, traveling and racing with 2 small children, and the lessons we have learned along the way. We talked about expectations, how pre-race routines and rituals are now different (and messy), and what we are learning to make traveling with kids a little bit easier.

We also recapped my High Cascades 100 race (my first race back after kids) as well as the Emerald Mountain Epic. And now? I'm prepping for Breck Epic. It'll be my third time racing it although it's been 9 years since my last Breck Epic experience (and win!).

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to be More Happy and Optimistic with Dr. Sasha Heinz Jul 30, 2022

Dr. Sasha Heinz is a developmental psychologist turned mindset coach. She has her own private coaching practice grounded in psychological science. Dr. Heinz teaches the tools to change lives for good, develop mental fitness and transcend stress, anxiety, and self-criticism. She teaches her clients the science of unstuck.

She was one of the first 33 people in history to receive a degree in Positive Psychology. She received her BA from Harvard, Master’s in Applied Psychology from University of Pennsylvania and Ph.D. in developmental psychology from Columbia.

In this week’s podcast, Sonya and Dr. Heinz talk positive psychology, self-help, sitting with negative emotions, coaching vs. therapy and more.

Key Takeaways:

The danger with self-help
Self distancing
PERMA model
How to sit in your negative emotions
Psychologically rich
Coaching v therapy
The STEAR map tool

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Climate Change Solutions with Dr. Jonathan Foley Jul 21, 2022

Dr. Jonathan Foley is a world-renowned environmental scientist, sustainability expert, author and public speaker, and the executive director of Drawdown. Drawdown’s mission is to help the world reach the point in the future when levels of greenhouse gases in the atmosphere stop climbing and start to decline as quickly, safely and equitably as possible.

Dr. Foley’s work focused on understanding the changing planet and finding solutions to sustain climate, ecosystems, and natural resources. He has been a trusted advisor to governments, foundations, NGOs, and business leaders globally. He has published over 130 peer-reviewed scientific articles and, in 2014, was named a Highly Cited Researcher in ecology and environmental science.

He has also presented at the Aspen Institute, the World Bank, the National Geographic Society and more. He’s taught at major universities on climate change, global sustainability solutions, the food system and other major world challenges.

Dr. Foley has won numerous awards and honors for his work, including the Presidential Early Career Award for Scientists and Engineers, awarded by President Clinton; the J.S. McDonnell Foundation’s 21st Century Science Award; an Aldo Leopold Leadership Fellowship; the Sustainability Science Award from the Ecological Society of America; and the National Science Foundation’s Faculty Early Career Development Award. In 2014, he was also named as the winner of the prestigious Heinz Award for the Environment.

Prior to joining Drawdown, Dr. Foley launched the Climate, People, and Environment Program (CPEP) at the University of Wisconsin, founded the Center for Sustainability and the Global Environment (SAGE), and served as the first Gaylord Nelson Distinguished Professor of Environmental Studies. He was the founding director of the Institute on the Environment(IonE) at the University of Minnesota, where he was also McKnight Presidential Chair of Global Environment and Sustainability. And he also served as the executive director of the California Academy of Sciences, the greenest and more forward-thinking science museum on the planet.

In this podcast, Sonya and Dr. Foley talk about climate solutions, food and agriculture, deforestation and how you can make a difference.

Key Takeaways:

Where do greenhouse gases come from
The five sectors of climate solutions
How to feel empowered with climate solutions
The food and agriculture sector
Deforestation
Methane from cows/ruminants
Fertilizers
Things you can do at home

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Positivity and Resilience with Olympian Lea Davison Jul 15, 2022

Olympian Lea Davison began mountain bike racing in 2001. Since then, she’s earned a silver medal at the 2016 World Championships, a bronze medal at the 2014 World Championships, and finished 3rd overall in the 2015 World Cup series. Lea competed in the 2012 Olympic Games where she placed 11th and also in the 2016 Olympic Games where she placed 7th.

Lea’s passion is getting the next generation of females riding mountain bikes, so she co-founded Little Bellas, a mentoring program on mountain bikes for girls.

Prior to her start in mountain biking, Lea competed as a downhill ski racer.

In this week’s podcast, Lea and Sonya talked about positivity, resilience, goal setting and the importance of family. Her dream was to get a medal at the 2020/2021 Tokyo Olympics, but she missed making the team. Now, she talks about resilience and how to deal with that disappointment.

Key Takeaways:

How she stays positive
How to be Resilient
Why we should remain open
Mentorship collaboration
Goal-setting in her races
Her kit at UNBOUND inspired by Athlete Ally
Importance of family

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Read Body Language and Maximize Connection with Mark Bowden Jul 07, 2022

Mark Bowden is a body language expert, keynote speaker and bestselling author of the books Winning Body Language; Winning Body Language for Sales Professionals; Tame the Primitive Brain; and Truth & Lies, What People are Really Thinking. He’s well known for his TedX talk “The Importance of Being Authentic” and his YouTube channel and weekly show “The Behavior Panel.”

Mark has a system of nonverbal communication called GesturePlane™ that helps audiences maximize the power of using their own body language to stand out, win trust and gain credibility.

He is also the founder of a communication training company TRUTHPLANE®, where he offers presentation skills training with live sessions or online learning.

Mark trains business and political leaders and he is the go-to media commentator on body language of politicians, celebrities and public figures for CNN, CBS, and Global News, and he is frequently quoted in The Wall Street Journal, Washington Post, and GQ Magazine.

In this week’s podcast, Sonya and Mark talk how to be approachable when you walk in a room, body language, charisma and more.

Key Takeaways

Curiosity
Agreement vs acceptance of others
How to be approachable when you walk into a room
Levels of understanding someone: phatic, data, evaluation, emotion, self reflection
What is charisma
Truth plane vs grotesque plane
How you talk with your hands impacts energy

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Talking Resilience with Leadership Coach Jamie Cohen [Updated] Jul 02, 2022

On this week’s podcast, Sonya sat down with Jamie Mason Cohen, a resilience and leadership development expert. A Canadian native, Certified Leadership Coach, and a work history that includes Saturday Night Live, Jamie teaches resilience, wellness, leadership and communication to organizations.

Jamie works to cultivate resilience through unique performance assessment, the science of positive psychology and leadership strategies. He uses a “Speed Analysis’ process, where each person learns how their strengths serve an organization in 60 seconds.

He is also a commentator on CNN, Forbes and the Morning Show, and is often recognized for his TEDx talk on leadership.

Sonya and Jamie talk resilience, values, drive, handwriting analysis and more.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Perils of Comparison Jul 02, 2022

One of my most interesting realizations recently is that I am at my best when I'm living in the present moment and I am at my worst when I'm comparing myself.

I've been doing specific contemplative meditations on comparison to learn more because it's part of being human to compare ourselves to others. The human mind compares so it can make predictions about the future. It can be a positive thing, but it can also be detrimental to happiness and lack of fulfillment.

Comparing without awareness behind it leads to feeling like we are not enough.

Even comparing ourselves to a previous version of ourselves can become a problem if it is unrealistic and/or we have different inputs to our lives.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Finally Make Behavior Change Work for You with PhD Michelle Segar Jun 23, 2022

Michelle Segar is the director of the University of Michigan’s Sports, Health, and Activity Research and Policy Center, adviser to the Department of Health and Human Services, and chair of the United States National Physical Activity Plan’s Communication Committee, and author of the 2022 book The Joy Choice.

The NIH-funded researcher at the University of Michigan, has three decades of experience studying how people adopt healthy behaviors in ways that can survive the complexity and unpredictability of the real world.

Michelle combines research with real-world health coaching to create sustainable healthy behavior change. She is also the author of NO SWEAT! - used to train professionals in health coaching and patient counseling.

Michelle holds a doctorate in Psychology (PhD), a masters in Health Behavior/Health Education, a masters in Kinesiology, and fellowships in translational research and health care policy from the University of Michigan.

In this podcast, Sonya and Michelle talk about behavior change and dive into the topic of The Joy Choice, her new book that showcases the new science and method for breaking down all-or-nothing thinking and cultivating the in-the-moment decisions that support self-care, health, and well-being.

Key Takeaways

The problem with our system of behavior change
Why complex habits don’t fit in the cue behavior reward
Curiosity is king and queen
Value, positive emotion, and expanding our thinking
How executive functioning plays a role in behavior change
POP decision tool
Pick the joy choice.
Typical things that get in the way of behavior change

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The Sonya Looney Show is produced by Palm Tree Pod Co.

All About Coaching Masters Athletes with Coach Frank Overton Jun 17, 2022

Frank Overton is a full time cycling coach and a USA Cycling Level 1 coach since 2006. He founded FasCat Coaching in 2002 to live out his dream to help cyclists. He focuses primarily on masters road, gravel, fondo, time trial, mountain bike and cyclocross athletes who take their training seriously. He previously worked for the Priority Health Professional Cycling Team in 2006 as well as the US National Team in Europe for the 2007 World Cup race season.

Frank raced competitively first as a semi-pro mountain biker and then as a category 1 roadie for 10 years. He started Power Based Training, utilizing his sports science background to maximize athletic performance.

He has a masters degree in Physiology from North Carolina State University and comes from medical school spinal cord research and molecular biotechnology (he even holds a U.S. patent for discovering a gene).

In this week’s episode, Frank and Sonya talk masters athletes, recovery tips, performance goals and more.

Key Takeaways

What age do you become a masters athlete
Physiological changes that occur
Recovery tips
HRV
The role of meditation and mindfulness in training
How to make progress
How to set performance goals
Pre-ride rituals for masters athletes

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Look There, Go There - Why Your Focus Matters Jun 04, 2022

Focus on what you can do, not what you can't. Look there, go there. Where focus goes, energy flows. Perhaps you've heard one or all of those phrases. Our thoughts and emotions generate our perspective and life experience. What we believe about ourselves, our day, the people around us, and the way the world works has an impact on the actions we take, how we show up in relationships, and how we move through life.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Behind the Adventure Stache: Professional Cyclist Payson McElveen May 26, 2022

Payson McElveen is not your traditional professional mountain biker. After cycling at Fort Lewis College and becoming a two-time Marathon National Champion, Payson decided to focus more on longer events, instead of the traditional World Cup racing and pursuit of the Olympics. In 2017, he won his first national title at the 2017 Marathon Championships, and then won again in 2018. He continued his success in 2019, taking third place at the US National Cycling Trials, second at the Whiskey Off-Road race in Arizona and first at the Land Run 100 in Oklahoma.

He’s the son of a mountain bike racer, first started riding a bike at age four and began racing by 14. He’s been a member of USA Cycling’s National Team since he was 17.

Payson is also known for his podcast “The Adventure Stache”, films, and physical challenges such as FKT’s and his “Trail Town” YouTube series.

In this week’s episode, Payson and Sonya talk mountain biking, fulfilling potential, patience and perseverance and balance.

Key Takeaways

How he got started in MTB
What it means to fulfill your potential
Why endurance events
How to have more patience and perseverance
Getting into gravel
How do you choose what sponsors to work with
Experience with his podcast
How to balance training and commitments

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The Sonya Looney Show is produced by Palm Tree Pod Co.

6 Things I've Learned from 5 Years of Podcasting May 21, 2022

Wow, I can't believe I've had the privilege of doing this podcast for 5 years! Today is the 300th episode! Initially, I was going to do a mash-up of my favorite episodes. That is still coming.

Instead, I decided to record an episode on what having a podcast has taught me (not lessons about what guests have taught me).

Consistency
There is No End Point
Metrics Don't Matter As Much
Continuing Education
How to Listen
Reaching Out, Rejection and Impostor Syndrome

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Be Honest with Yourself to Get Unstuck with Britt Frank May 12, 2022

Britt Frank - therapist, teacher, speaker, and trauma specialist - focuses her work on helping others who feel stuck. Her life’s work developed out of a history of drug addiction, love addiction, borderline personality disorder, depression, an eating disorder and anxiety. It sounds like a lot, and it is, but her approach to her work comes from a deep understanding of what it feels like to be stuck.

Britt tried numerous things to get better, and got worse, but once she was on the path to recovery, she found purpose - to dismantle the mental health and motivation myths that keep us stuck, sick, and stressed.

Her recently released book - The Science of Stuck - is a research-based tool kit for moving past what’s holding you back in life, love, and in work.

Britt’s goal is to educate, empower, and equip people to transform their most persistent and long-standing patterns of thinking and doing.

In this conversation, Britt and Sonya talk about how to get unstuck, celebrate successes, use past experiences to help us now and more.

Key Takeaways

How to get out of being stuck
How to celebrate successes
Using “and thinking” instead of “but thinking”
Nine benefits to staying stuck
What role does shame play in keeping us stuck
Cost-benefit analysis of behaviors
How can we digest past traumas to help us now
Myths about adult friendships
Shadow Intelligence SQ
Favorite five-minute challenges

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The Sonya Looney Show is produced by Palm Tree Pod Co.

What to Do if You're Struggling May 05, 2022

Sometimes life can feel hard and overwhelming. Big life changes often cause discomfort and stress, but out of it comes growth. Growth is something most of us want, but it's normally not something that feels good all the time. With growth can come a period of struggling, and sometimes that feeling of struggling can feel like it'll last forever.

Personally, I am struggling right now. Having a newborn baby (second child) along with my son who just turned two, all while trying to meet the demands of being a Professional Athlete, run my business, have my weekly podcast while maintaining a high standard, sending out articles I write in my weekly newsletter, and have very limited childcare help has been far more stressful and overwhelming than I anticipated. In my line of work, I don't get to take a maternity leave. Some of my work is work that needs to be done consistently that I have made a commitment to do. For the podcast, I recorded three months of guests in advance before having my daughter and left a bit of space for solo articles/episodes like this one. When you're a creator, you don't get to just step away without penalties. Adding in sleep deprivation, hormonal changes, and trying to rehab and recover from birth adds to the layer of difficulty because it is harder to cope from a shakier foundation.

Key Takeaways

What to Do if You're Struggling with Overwhelm
What to Do if You're Struggling with Confidence
What to Do if You're Struggling with Motivation

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Closing the Gender Gap in Sports Research with Emily Kraus, MD and Megan Roche, MD Apr 28, 2022

This week’s podcast features a discussion with Stanford Female Athlete Science And Translational Research (FASTR) Program Director Dr. Emily Kraus and Lead Researcher Dr. Megan Roche. The FASTR program seeks to help close the gender gap in sports science research with an emphasis on early identification and interventions to prevent injury and identify ways to optimize performance in female athletes. The program hopes to “inspire female athletes to learn more about their bodies and embrace what makes them strong and unique. Through proper education surrounding fueling, recovery, mental health, and more [they] encourage the development [of] lifelong athletes.”

Dr. Kraus is a Clinical Assistant Professor at Stanford Children’s Orthopedic and Sports Medicine Center. She specializes in Physical Medicine and Rehabilitation sports medicine. She is involved in several research projects, including The Healthy Runner Project, a multicenter prospective interventional study focused on bone stress injury prevention in collegiate middle and long distance runners.

Dr. Kraus also spends time performing gait analysis at the Stanford Run Safe Injury Prevention Program and serves as a medical advisor for the Adaptive Sports Injury Prevention Program at the Palo Alto VA.

She has completed seven marathons including the Boston Marathon twice and one 50k ultramarathon.

Dr. Roche has a medical degree from Stanford University but is now a Ph.D. candidate in Epidemiology and Population Health at Stanford focusing on bone health in athletes and the genetic predictors of sports injury. Dr. Roche is a post-doctoral research fellow at the Stanford Center on Longevity and is helping launch Stanford’s Lifestyle Medicine Initiative.

Dr. Roche is a five-time national trail running champion, a North American Mountain Running Champion, and a six-time member of Team USA. She is a co-author of the book “The Happy Runner” and a co-founder of Some Work All Play, a coaching group centered around finding long-term fulfillment in the process of running.

In this episode, you'll learn about low energy availability, bone health, proper fueling and more!

Key Takeaways

How Drs. Emily Kraus and Megan Roche started working together
The push to study female athletes
What is low energy availability
How this also applies to men
How sex hormones affect bone health
What does proper fueling look like
How mental health impacts low energy availability
Early symptoms of low energy availability
Bone health and longevity as an athlete
Genetic predictors of sports injury

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The World's Toughest Running Feats Fueled by Veganism with 4x Guinness Book of World Records Holder Fiona Oakes Apr 21, 2022

Fiona Oakes is an elite marathon runner, who has completed over 100 marathons and finished in the top 20 in two of the world’s Major Marathon series, winning the Main Start and placing in the top 20 in the Great North Run. She holds four Guinness recognized World Records in endurance events including being the fastest woman to run a Marathon on every Continent. But Fiona doesn’t consider herself a great runner. All of her runs and accolades are in service of a greater purpose - care and love for animals.

Fiona is a vegan. Helping others understand the reasons behind her lifestyle drives her to participate in runs around the world.

Fiona became the first vegan woman to complete the Marathon de Sables - a race she has completed twice more since - and in 2013 won the North Pole Marathon and its 'sister' race the Antarctic Ice Marathon.

She also runs to bring awareness to her animal sanctuary - Towerhill Stables Animal Sanctuary - which she founded in 1996.

Fiona is the subject of a documentary called Running for Good and is the author of a book of the same name.

In this podcast, Sonya and Fiona talk about her pursuit to promote veganism, her career as a runner, and her love of animals.

Key Takeaways:

Who is Fiona Oakes
Running for a reason
Love of animals
Veganism
What is talent
Falling into different global races
How to keep going
Animal sanctuary

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Keys to Transformation with Bob Doyle Apr 14, 2022

Bob Doyle is a law of attraction expert and coach. The law of attraction is a belief that positive or negative thoughts bring positive or negative experiences into a person's life. He focuses heavily on helping people decide who they want to be and how they want to express themselves. Bob has been teaching these principles through programs, live events, podcasts, coaching, writing and more since 1998. He’s best known for his contribution to the film and book “The Secret.”

He has recently shifted from the metaphysical aspects of the law of attraction to a more biological look at what controls our experiences and our brain. Bob is passionate about the neuroplasticity side of transformation. Digging into identifying where you might be living life on autopilot, how to take action and change your personal story, and the importance of consistency are key elements of this conversation. We also talked about how to make your vision a reality, something that is often missed in the Law of Attraction. It's about action and allowing the discomfort that comes with it.

Bob believes that wiring determines the quality of your experience, the actions you’ll take and the results you get, and ultimately what you do with those results.

Key Takeaways

The courage to explore creativity
Where the law of attraction goes wrong
Transformation personality types seeker, wizard, skeptic, people pleaser
How to define and scale your vision
Why people stay stuck

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The Sonya Looney Show is produced by Palm Tree Pod Co.

A Life-Threatening Fall and the Resilience of Trail Runner Hillary Allen Apr 07, 2022

In 2017, Hillary Allen experienced a life threatening accident that had the potential to completely derail her career as an endurance athlete. She fell 150 feet off a ridge-line during a race in Norway. With 14 broken bones, she was told she’d never run again, and most definitely not compete at an elite level. She overcame the odds and made a full recovery to return to elite level racing.

Hillary, nicknamed “Hillygoat” because of her love and skill for running fast on steep, technical mountain terrain, has raced all over the world.

In 2021, Hillary published a book about her accident and long road to recovery called Out and Back.

Hillary received her masters degree in neuroscience, physiology and structural biology, and is also a running coach.

In this podcast, Sonya and Hillary talked about her career as a runner, her injury, overcoming the odds to return better than before and the importance of self-belief to get there.

Key Takeaways:

Where spirit of adventure came from
How she became a runner
Exploring curiosity
What is sky running
Falling off a 150’ cliff and almost dying
Depression from injury
Getting back to sky running post injury
Where does self-belief come from
How to train for ultra endurance gravel cycling and running

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Importance of Small Wins Mar 31, 2022

Small wins are possibly one of the most important aspects of progress, motivation, and confidence in our lives that are overlooked. The reality is that they are the building blocks, the steps, the brush strokes to building a masterpiece. No one suddenly has a big, flashy achievement. They are the many steps to get there that build resilience and character, not the achievement itself. The irony is that a lot of people feel silly when they acknowledge something small or simple. We tend to rank small or simple tasks as not impactful or not important. The reality is that small wins matter a lot more than you'd think.

Key Takeaways

How Small Wins Matter: Identity and Competence
Small Wins Boost Confidence
Small Wins are Essential For Momentum

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Iron Cowboy James Lawrence: What It Takes to Do 101 Iron-Distance Triathlons in Consecutive Days Mar 24, 2022

James Lawrence, also known as the Iron Cowboy, is a mindset and fitness coach, best known for testing his mental and physical limits. In 2021, James set out to complete 100 Ironman-distance triathlons in 100 days. He ended up doing 101 triathlons in 101 days.

The Conquer 100 wasn’t the first time James tested his athletic limits. It started when his wife signed him up for a marathon. But one marathon wasn’t enough, so he tried a sprint triathlon. He was hooked, and in 2011, he completed 20 half-Ironman distances in 22 weeks and then 30 full-Ironman distances in 2012. In 2015, he completed 50 Ironman triathlons in 50 states in 50 days.

In this episode, the Iron Cowboy talks with Sonya about his 101 Ironman-distance triathlons in 101 consecutive days - the planning, the pain, the wins and expectations.

Key Takeaways

Guiding principles and ethos
Importance of celebrating small wins
How they planned the 101
Dealing with the monotony of the 101
Managing internal and external expectations
Importance of his mantra Here We Go
Some of the injuries he incurred
Insights post Conquer 100

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Mindfulness of Cycling with Olympian Haley Smith Mar 17, 2022

Cycling has been a lifeline for Haley Smith. Haley, a top professional cyclist, competed in the cross-country event at the 2018 Commonwealth Games, winning the bronze medal, and was named to the 2020 Canadian Olympic team and competed in the delayed summer games in 2021. She recently signed with Maxxis Factory Racing after a decade with Norco.

But cycling has been more than competition to Haley; it’s been a tool to manage her mental health.

In this week’s podcast, Sonya sat down with Haley to talk about her path to cycling, battling anxiety, mindfulness, expanding views of success and more.

Key Takeaways

Getting started in cycling
Battling anxiety
Mindfulness work to manage mental health
Cycling as a meditative activity
Not avoiding difficult things
Finding mountain biking
Staying in the moment and daily improvements with cycling
Measuring improvement - expanding view of success
Working on outlook and attitude
Goal setting
The Olympic experience

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Healthy Striving and Psychological Flexibility with Dr. Diana Hill Mar 10, 2022

Dr. Diana Hill focuses on ACT - Acceptance and Commitment Therapy - and specializes in evidence-based and compassion-focused approaches.

Diana started as a biopsychology major and also practiced yoga and mindfulness to manage her struggles with anxiety and eating. After her undergraduate degree, she went for her PhD in clinical psychology. She became the clinical director at La Luna Center, an intensive outpatient center for eating disorders that embraces feminine, and holistic, integrative approaches to healing, designing programs centered around ACT.

After becoming a mother, Diana moved back to Santa Barbara, and started a private practice. To stay on top of the most current psychology research, she started a podcast called Psychologists Off the Clock with her colleague Dr. Debbie Sorenson in 2016. She also wrote a book with Dr. Sorenson called ACT Daily Journal: Get Unstuck and Live Fully with Acceptance and Commitment Therapy, released in 2021.

Diana also records a podcast called Your Life in Process and offers a Foundation of ACT course.

In this podcast, Sonya and Diana talk about acceptance based therapy, mindfulness, and more.

Key Takeaways

Acceptance-based therapy
Mindfulness
Practicing mindfulness
What acceptance means
A “yes” brain
Values - qualities of action that you bring to situations
Psychological flexibility and the six core processes
Harnessing energy
Resting even though you feel guilty
Enoughness
Being efficient with your time
Celebrating successes

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Understanding Impostor Syndrome and How to Deal with It Mar 03, 2022

Impostor Syndrome - you've heard of it. You've probably felt it. It happens when we discount our ability in a certain area or areas, despite obvious evidence to the contrary. For example, I've been World Champion. I've won major races around the world. I've been US National Champion 4 times. I have been a paid professional athlete since 2014…. and yet at times… I still do not feel like I am a “real pro.” Boom. Impostor Syndrome. Imposter Syndrome shows up in many areas of our lives (even if we have advanced degrees, tons of experience, and heaps of success). It can be paralyzing and prevent us from getting started or going after our goals and dreams.

In this episode, I talk about:

The 5 Types of Impostors
Other Reasons We May Feel Like Impostors
What Do We Do About Impostor Syndrome?
When Impostor Syndrome isn't a Problem

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Four Tendencies with Gretchen Rubin Feb 25, 2022

Gretchen Rubin has a knack for taking a huge amount of information and making it clear and relatable for the masses. Her focus is happiness and human nature and has several bestselling books, including The Happiness Project and The Four Tendencies. Her work draws from cutting-edge science, the wisdom of the ages, lessons from popular culture, and her own experiences to explore how we can make our lives happier, healthier, more productive, and more creative.

Her podcast, Happier with Gretchen Rubin, discusses happiness and good habits and won a 2020 Webby Award for “best of the internet.”

She has been interviewed by Oprah, is a regular columnist for O, The Oprah Magazine and makes regular appearances on CBS This Morning. She’s crossed paths with the Dalai Lama, and had her work written up in a medical journal.

Gretchen started her career in law and clerked for Justice Supreme Court Justice Sandra Day O’Connor, before realizing she wanted to pivot to being a writer.

In this week’s episode, Sonya and Gretchen deep dive into the four tendencies - upholder, questioner, obliger and rebel.

Key Takeaways

Four tendencies: upholders, questioners, obligers, rebels
How a person of each tendency handles interactions
Working with other tendencies
Diving deeper into the rebel tendency
Tendencies and careers
Behavior changes for each category
Imaginative forms of outer accountability
The word “motivation”
Strategy of abstaining
Planned exception

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Lifestyle Medicine and Cardiovascular Health with Dr. Brian Asbill Feb 17, 2022

Brian Asbill, MD, board certified in Cardiovascular Diseases and Clinical Lipidology, had a career defining moment back in 2013 (he’ll talk about this during the podcast). One of his patients, who had already survived two open heart surgeries and was still experiencing chest pain, came in to see him after a recommendation for a third surgery by a different doctor. Brian had a book in his office by Caldwell Esselstyn called Prevent and Reverse Heart Disease, which he decided to share with the patient. This book, which recommended switching to a plant-based diet, changed this patient’s life. Three months later and 27 pounds lighter, he no longer needed many of his medications and his chest pain was gone.

This began Brian’s path to Lifestyle Medicine, becoming the first board certified physician in Lifestyle Medicine in 2017.

Brian co-founded Ruckus Health, dedicated to supporting people holistically in uncovering their innate ability to live in physical, mental, emotional and spiritual balance.

Dr. Asbill is a Fellow of the American College of Cardiology and is a professional member of the American College of Physicians and the North Carolina Medical Society.

Key Takeaways:

Finding Lifestyle Medicine
Career as a cardiologist
Transitioning to a whole food, plant-based diet
Detecting cardiovascular disease if you're asymptomatic
Reversing cardiovascular disease
Cardio protection with plant-based diets
Foods that are a no-go
The 6 pillars of Lifestyle Medicine
Stress management tips

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Role of Anger in Fierce Self-Compassion with Dr. Kristin Neff Feb 10, 2022

Today, you'll learn the difference between fierce self-compassion and tender self-compassion. In 2017, I had the opportunity to sit down with Dr. Kristin Neff to talk about her book “Self-Compassion: The Proven Power of Being Kind to Yourself,” and the basics of self-compassion. This week, I had the opportunity to reconnect with Kristin, doing a deeper dive into self-compassion and learning more about her latest book “Fierce Self Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive.”

Kristin is a leader in the field of self-compassion research, creating a scale to measure the construct almost 20 years ago. With her colleague, Dr. Chris Germer, she has developed an empirically supported training program called Mindful Self-Compassion, and she co-authored The Mindful Self-Compassion Workbook as well as Teaching the Mindful Self-Compassion Program: A Guide for Professionals. She is also co-founder of the nonprofit Center for Mindful Self-Compassion. She is currently an Associate Professor of Educational Psychology at the University of Texas at Austin.

Key Takeaways

What is fierce self-compassion
How does self-compassion work in athletics and competitive environments
Self worth: Self esteem vs self-compassion
How to teach your kids self-compassion
Emotions associated with each type of compassion
How to get angry appropriately and express anger
Listening to your anger
Self-compassion in the social justice movements
Sexual assault and self-compassion
Avoidance of difficult emotions without identifying with them
Reframing vs. acceptance
Strategies for practicing self-compassion

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Having Courage, Marital Satisfaction, and Parenting a Toddler with My Husband and I Feb 03, 2022

Our family made a lot of changes in the last year to our lives. We moved to an entirely new town, bought a house, changed our work environment, got pregnant with our second child, and we are raising a sweet toddler!

Each month, I like bringing a solo episode to you. Usually, it's about a well-researched topic as it relates to topics covered on the show (and you can get weekly doses in my newsletter), but today, we talked about courage, parenting, marital satisfaction, and more!

Key Takeaways

Why we moved to Squamish
What it means to have courage to make changes
Marital Satisfaction with a Toddler
Matt's Running Journey
Taking 3 years off racing
Feelings about our new baby coming soon

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Data-Driven Parenting with Emily Oster Jan 27, 2022

Emily Oster tells it like it is. The Professor of Economics at Brown University is known for her books that take a data-driven approach to pregnancy and parenting. Wondering what’s behind the sushi rule during pregnancy or how much coffee you’re allowed to drink? Curious about co-sleeping? Potty Training? Emily provides the data and analysis that drive these well-known rules.

Emily’s first book, Expecting Better, provides information to help women make their own well-informed decisions throughout pregnancy. She then wrote Cribsheet, a similarly data-driven book to help new parents navigate all of the conflicting information about how to breastfeed, sleep-train, and potty training.

Her most recent book, The Family Firm, provides a framework for data-driven parents to think about the key issues of the elementary years: school, health, extracurricular activities, and more.

In this week’s episode, Sonya and Emily talked about many topics of interest in early childhood development.

Key Takeaways

Hierarchy of types of research studies
Confusion around data reporting
Do childhood vaccines cause Autism
Does sleep training work and is it beneficial
How having children impacts marital satisfaction
What's best: nanny vs. daycare vs. stay at home parent
Data around TV watching and learning for kids under 5
Potty training
Alcohol and breastfeeding and pregnancy

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Vegan Health with VeganProtein's Dani and Giacomo Jan 20, 2022

Dani Taylor and Giacomo are vegan bodybuilders. Sounds a little bit like an oxymoron, right? But these two married athletes are amazing examples for how you can be plant-based, strong, and champions. In this podcast, Dani, Taylor and Sonya sat down to talk about how to be a vegan bodybuilder, what steps to take to incorporate more plant-based foods into your diet, and their work coaching through VeganProtein.com.

Dani is a vegan figure competitor and champion. She co-founded VeganProteins.com and PlantBuilt.com, a nonprofit organization of strength-based vegan athletes who compete together to raise awareness for veganism and money for rescued animals at farm sanctuaries, with Giacomo.

As VeganProteins head coach, Dani helps women build confidence to lift weights for the first time and find their strength. She also specializes in vegan figure competition prep to help people prepare for competition.

Giacomo is an assistant coach through VeganProteins and works with clients on a daily basis to help them reach their bodybuilding and powerlifting goals. Giacomo has been vegan for over 10 years and involved with fitness for over 20 years.

In this episode, you’ll hear more from Dani and Giacomo about VeganProteins, becoming vegan, maintaining strength and weight for competition and the discipline for their success.

Key Takeaways

What is Vegan Strong
Typical day of eating for a vegan bodybuilder
How to get leaner and lose weight - what you may not know
Learning to love vegetables
Curiosity into action
How to not be afraid of consequences
The first steps for the plant-curious
How to learn to cook
Creating balance when you have intense singular focus
How to have the discipline to achieve a great physique
How to get back on track

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How To Create Lasting Change with Behavioral Scientist Katy Milkman Jan 13, 2022

In this week’s podcast, Sonya sat down with Katy Milkman, a professor at The Wharton School of Business at the University of Pennsylvania, as well as Penn’s Perelman School of Medicine, to discuss behavior sciences, behavior change, setting goals, and much more. Katy conducts research that looks at insights from economics and psychology and how they can be harnessed to change consequential behaviors for good. She co-founded, and co-directs, the Behavior Change for Good Initiative at the University of Pennsylvania.

Last year, Katy published How to Change: The Science of Getting from Where You Are to Where You Want to Be, which the New York Times named one of the eight best books for healthy living in 2021. She was also named one of the world’s top 50 management thinkers and the world’s top strategy thinker by Thinkers50.

Katy’s extensive resume includes work with many organizations on behavior change, including The White House, Google, the U.S. Department of Defense, the American Red Cross, and more. She also hosts a podcast called Choiceology, an original podcast from Charles Schwab, that explores the lessons of behavioral economics, exposing the psychological traps that lead to expensive mistakes.

Key Takeaways

How Katy got into behavioral sciences
Leading reason to make change
What the hell effect
How to set an appropriate goal
Commitment devices
Temptation Bundle
Advice

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Overcome Excuses and Have More Follow Through Jan 06, 2022

Excuses can show up in several forms, especially when it comes to following through with goals and commitments. The biggest excuse often comes in the form of procrastination. We say we will do something later and then we never do it.

Other forms of excuses show up as a reason to let yourself off the hook. Maybe you feel like you're too tired, too lazy, too unmotivated, or you just hate doing something.

First, I am going to talk about big picture excuses- excuses that we make to avoid bigger life changes. Next, I'll talk about how to decide if the commitment we made is true commitment or just an interest, and how to make stronger commitments.

FIGURE OUT WHAT’S REALLY HOLDING YOU BACK

Here are some common excuses I hear or that I’ve caught myself saying. Try to notice your own narrative around excuses and the broader meaning behind those excuses. Here are a few examples.

I’m too old to start (I hear this a lot with mountain biking… NOT true! My dad started in his 60s. My father-in-law is in his 70s and mountain bikes!). If you listened to my podcast with Ian Marshall, he started ultra-running in his mid-40s and is running and traveling the world full-time as someone in his 50s.
- You’re really saying “I’m afraid I’ll get hurt” or you have a fixed mindset about improvement and aging thinking "I don't believe that I can improve as I age." Hire a coach, take babysteps, realize that you are looking at worst-case scenarios and it’s probably not true.
I don’t know how to do it.
- You’re really saying: I don’t know how to do it right now. I’m afraid that I won’t be able to figure it out. I’m afraid I’ll waste my time trying to learn if it doesn’t work out. I don’t want to spend the time. Meet the internet. You can learn how to do pretty much everything if you’re willing to put in the time. If you're not willing to put in the work to figure something out or seek help from someone, you may not be as interested in the goal as you originally thought. It's okay to not know how to do something, but the only way to make forward progress is to start. We also worry about imperfect progress and wasting time as we try to figure out how to do something. The time spent is part of the investment.
It’s too cold, hot, I’m too sleepy, I have too much to do… excuses not to exercise, do housework, or a project. What are you really worried about? Are you tired, stressed, burnt out, or injured? Those are times you might need a break. You probably are really saying that you don’t want to be uncomfortable. Change your momentum to find out. There are so many times you don't feel like doing something and wait for motivation to strike. You've probably heard me say this many times but motivation follows action, not the other way around. Get started and then decide if you're too cold, too sleepy, or too overwhelmed instead of letting those excuses stop you from starting in the first place.
I have already spent years in school or in my career dedicated to this path. I can’t change now.
- You’re really saying that it is hard to start over and you’re afraid of the sunk cost of time and money, but you can always change. You also might be avoiding discomfort, temporary loss of identity, fear of not knowing what to do next, but you can almost always change. Change is hard and it takes work, but it’s worth it.
I don’t have time
- You’re really saying you won’t make time. You might have to cut something else out, but if it’s important you always have time. Sometimes you have to be brut

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Ultimate Guide to Goal Setting Dec 31, 2021

We all have ideas of what we want our life to look like. It could be something like weight loss, improving speed on the bike or running, or even cooking more at home. When you set those goals, how do you go about doing it? Have you set goals and ultimately lost motivation or simply got out of the habit?

With the impending New Year, many of us like to think about what we want to accomplish. In fact, fresh starts are a great time for habit change. (link). I'm here to help you set goals for the new year or any time that will actually keep you on track.

In this guide, you'll learn:

The mistakes people make with setting goals
how to set a process or behavior focused goals (instead of outcome goals)
how big of a goal is too big
strategies to avoid the self-sabotage of all-or-none thinking
SMART Goals: the actual elements of setting an achievable goal
some ways to track your goals
how to stay motivated with your goals ove rtime
define what success looks like

The Mistakes People Make with Setting Goals

It's normal to look at what we want to achieve with a goal.

I want to lose 10 lbs. I want to finish top 10 in my race. I want to run a certain 10k or marathon time. I want to make a certain amount of money. These are all outcome-based goals.

Outcome goals are focused on the product of your work. The problem with outcome-based goals? A lot of the time, they are out of our control You cannot control a race result. In some ways, you cannot control an exact dollar amount you want to make. And even if they are within our control, outcome-based goals can be demotivating. You hear of people who train to run a marathon, do the race, and never run again.

Ultimately, we are trying to grow as a person or slightly change our identity. The goal of someone who wants to run a marathon is really that they want to become a runner, but if they miss this bit point, they may just run the marathon and quit running.

I'm sure you have heard about process-oriented goals. In coaching, we call this behavior-oriented goals. What behaviors can you consistently commit to that will move you toward the outcome you want? The behaviors, the process, the work- that is what gets you to your goal and that is what is within your control.

It's okay to have an outcome in mind, but set that goalpost and then forget about it.

Ultimately, we set goals because we want to feel proud. At the end of the day, it's the consistent work we put in that makes us feel proud, even if the outcome isn't exactly what we wanted. I've felt really proud of race results that didn't even land me of the podium because I know what I did to get to that point and I was proud of my performance.

As Atomic Habits author and podcast guest James Clear says, "Every action you take is a vote for the type of person you want to become." Focus on your daily actions, vote to be the thing you want to achieve. The goal isn't to run a marathon, the goal is to become a runner. The goal isn't to write a book, the goal is to become a writer. The goal isn't to lose weight, the goal is to be someone who eats healthy. What are the actions of someone who already has that identity and how can you replicate them and feel

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**The Tao of Sport with Olympic Gold Medalist Duff Gibson** Dec 23, 2021
Imagine rocketing head and face-first down a frozen track around 80 miles per hour with the rapidly moving ground just inches from your face. Well, that sport is called Skeleton and Duff Gibson won a gold medal in the 2006 Winter Olympics for being the best. Not only that, but he is the oldest gold medalist in history in the Winter Olympics, winning gold at age 39 after decades finding his niche in sport. Duff didn't start in Skeleton and spent a lot of time finding high degrees of success in winter sports, but it wasn't enough to help him realize his Olympic dream he had since childhood. Duff knew when to walk away and try new sports to help him achieve his ultimate goal- Olympic Gold.

As an athlete, Duff was a provincial champion speed skater, a national champion and national team member in bobsleigh, and then a world and Olympic gold medallist in the sport of skeleton. As a coach, he led six different athletes to podium finishes at a world level. Competing against, working with, and learning from numerous world-leading athletes and coaches has provided Duff a breadth and depth of experience few others have had.

Duff is passionate about the mental side of sport. He wrote the book the Tao of Sport chronicling his story along with many other high-achieving athletes and Olympians with the mental side of sport interweaved into the narrative. He regularly works with younger multi-sport athletes and is based in Calgary.

"Number 1 is doing it forth the love of it. The mindset is give me the chance, give the chance and I'll show you my best as opposed to I hope I don't screw this up. So that's a mindset thing."
-Duff Gibson

Key Takeaways

How did he know when to switch sports

Using positivity in sports

What is skeleton?

Managing fear in his sport

How to deal with pressure

How to use visualization in sport

How to be confident if you don’t know the path

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Links

Go to Tao of Sport

My podcast episode mentioned: David Epstein and his book, Range

My podcast episode mentioned: Youth Mental Training with Jennifer Etnier

Check out my Substack about high-performance mindset

Sign up for my weekly newsletter!

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Try Inside Tracker Blood Test for Athletes

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Cass Warbeck: Plant-Based Muay Thai Champion to Medical Student** Dec 16, 2021
Muay Thai is a martial art and combat sport that uses stand-up striking along with various clinching techniques, and being plant-based has been a gamechanger for Cass Warbeck.

Cass Warbeck started training martial arts at the age of 11 and is a black belt in Goju Ryu karate and black level in Kurama Yama kickboxing. After reading *The China Study* by T. Colin Campbell in 2013, she went plant-based and never looked back.

A plant-based diet fueled her throughout her amateur Muay Thai fighting career and in March 2019 she fought for and won the World Kickboxing Association (WKA) North American Bantamweight Muay Thai Title.

Cass has always loved inspiring and educating others to achieve better personal health through physical movement and nutrition. She completed a Bachelor of Science in Health and Fitness Physiology from the University of Calgary and worked as a Canadian Society for Exercise Physiology (CSEP) certified personal trainer before applying to medical school. Currently Cass is a 3rd year medical student at the University of Alberta wants to improve the nutrition education provided to medical students in Canada. She looks forward to utilizing the power of lifestyle medicine and plant-based nutrition in her future medical practice.

Cass has been featured in the book, *Legends of Change,* and the magazine *Canadian Vegan.* She is a long term volunteer for the organization Nutritionfacts.org and is the host of *The Plant Fueled Podcast*.

"I read this book and it opened my eyes to how food and diet can actually affect long term health, and not just your immediate body composition or how you look or how toned you are. It can actually affect long-term health and your longevity and all these different things. I just couldn’t believe it. I couldn’t believe I hadn’t learned this before. I was taking a nutrition course. I just had never made the connection. What I eat today could influence whether I would get breast cancer in the future. It was just kinda downhill from there. I just started reading all I could about nutrition and plant-based diets."
- Cass Warbeck

Listen Now

Key Takeaways

Muay Thai: what’s it like to fight someone

Confidence as a female fighter

Her plant-based diet change

Food affecting long term health and longevity

Cutting weight for fights

There’s a lot more to health than exercise

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Links

Microsoft Word - Cass Warbeck Podcast Bio.docx

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**It's Never Too Late to Start with 51-Year-Old Ultrarunner Ian Morgan** Dec 09, 2021
"It's too late for me. I'm too old to start." Have you ever used these excuses are barriers? Meet Ian Morgan, an ultrarunner who is crushing it in his 50s. And guess what? He didn't even start on this journey until he was in his mid-40s.

Ian was primarily focused on his engineering career and property investment company in his 20s and 30s. Realizing that a primary focus on money, materialistic possessions, and career achievements wasn't making him happy, he took a 180 turn in his life. Ian said, " I was overweight, stressed, and unhappy with myself, so I started to run. This is where I discovered a passion for ultra running. Eventually, I sold everything I owned (Houses, cars, bikes, and all my furniture) and started living a more nomadic minimalist lifestyle, traveling the world and running 50 to 250 km plus ultra races in some of the world's wildest places."

How did this happen?

Starting as a proverbial couch potato to present day super-fit ultra runner (seriously, he ran a 2:50 marathon and as you just heard, he gets in some serious distance), Ian knows what it takes to claim responsibility for your life and make lasting changes. And to top it all off, he says you're never too old to get started. How many of us would think we could start our running career in our late 40s and early 50s? His current job is to run and he works with sponsors as a competitive lifestyle athlete and inspires thousands with his Instagram account.

"Mental laziness is something that you can use as an excuse, but at the end of the day, I had to face myself and say "is that the person I really want to be?" I remember when I was a kid, I wasn’t that way. I used to challenge myself, I used to push myself so I guess I went back to those childhood experiences, examined it and thought “what can I do now as an adult to bring that to the forefront, to push myself again?" Once I realized I had this propensity for mental laziness, I then know when it comes up, I know when I start telling myself those excuses, I can check myself and use that discipline, use consistency and start putting in the work."
-Ian Morgan

Listen Now

Key Takeaways

Who is Ian Morgan?

Why we lose connection to ourselves as athletes

Overcoming mental laziness

The problem with taking on too much too quickly

Ian Morgan's inspiring transformation

You're never to old to start

Defining Success

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Links

Follow Ian Morgan on Instagram

My podcast e
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Are You Placing Happiness in the Future and Wishing Time Away? Dec 03, 2021

Have you ever noticed that when you get close to the end of something hard, you wish you were at the finish line? I notice this feeling the most in a mountain bike race. It doesn't matter how long the event is, but when I'm 70% done (or sometimes even before), I start dreaming of the finish line. It also happens during a workout or a project. We start anticipating being done and then wish to be at the finish line. I admit I've even done this looking at how long it'll be before my son's nap, wishing the time away so I can have a break.

Why do we try to speed up time?

Most of the time, we worked hard to even get to the start line, and then we catch ourselves wishing the time away. I don't have all the answers, but there are my thoughts. I think that sometimes we wish time away because we are bored, uncomfortable, or thought things would be different. The thing I've learned through racing that applies everywhere else in my life is that the uncomfortable moments never last. The patience of wading through them and catching the next wave teaches us that we are resilient. It doesn't mean you have to enjoy the discomfort, boredom, (insert how you feel and why you might be wishing it away). I used to wish time away, even when I was winning a race because I felt like I had everything to lose and felt vulnerable. How can we savor more moments in life, even when we find ourselves wishing it away?

The awareness that you are trying to rush time or wish time away is a good place to start
Ask yourself why you might be wishing time away. When I catch myself wishing time to pass with my son until naptime, it's because I want a break. When I wish time away at a race, it's because I either feel vulnerable to something bad happening, I'm bored, or things aren't going my way and I just want them to be over. What insight can you get from noticing you are wishing time away?
Ask yourself how you can savor the moment. What joy can you find, if any? How can being present and not wishing it away serve you later?
Remind yourself “this is what I came for.” When you do an interval workout and you are suffering and just want it to be over, that discomfort is actually what you came for because it's how you improve. If you are out doing a sport or at the gym, this is what you came for. If you're a parent, raising children is what you came for. It doesn't necessarily make it easy, but a simple mindset shift maybe makes you realize that it isn't going to be perfect or feel good all the time. It shifts you from avoiding discomfort and into a mindset of accepting the discomfort as normal, but also impermanent. Another note is that we often look back fondly, even on hard times. I hear people say some of their favorite times in their lives were when their kids were little or some of when they were in the thick of the hardest (voluntary) challenges they've done. We look back fondly at these moments, but sometimes when we are in them, we want to speed up time because we wish things were easier. Savoring the challenges and knowing that later this will also be a moment or moments that you will fondly reminisice is powerful. How will the "future you" feel if you savored the moment?
There is wisdom in discomfort as long as you aren't damaging yourself.
There is a texture of acceptance for what is when you try to savor instead of wish it away.

“Happiness is a butterfly, which, when pursued, is always just beyond your grasp, but which, if you will sit down quietly, may alight upon you.”
-Nathanial Hawthorne

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Authenticity and Managing Pressure with Pro Cyclist Sarah Sturm** Nov 25, 2021
Sarah Sturm is a cyclist who can't be grouped into a specific category of cycling. Although you might know her bright smile and speedy results from gravel, she is a 2x Singlespeed Cyclocross National Champion, a podium finisher at the Leadville 100 Mountain Bike Race this year, has multiple high-profile gravel accolades (aka Belgian Waffle Ride, Steamboat Gravel (SBT GRVL), Oregon Trail Gravel Grinder, The Rift in Iceland, and more), and done a sizeable amount of racing road and cross-country mountain bike races... to bikepacking adventures for fun. Oh, and let's not forget to mention we met at the Trans BC Enduro stage race. When there are two wheels involved, Sarah's spirit for adventure, connection, and fun has taken her down many trails, roads, and paths.

In addition to all the time Sarah Sturm spends cycling (in the saddle) and professional commitments, she also coaches young riders in the Devo Program in Durango, CO, and has a successful graphic design business called Oso Creative. Sarah isn't only inspiring a new generation of riders, but also the fellow racers lining up next to her.

Sarah Sturm's trajectory as a cyclist hasn't always been easy. Early on, she found she wasn't having any fun racing her bike and after a hiatus, came back to it with a newfound sense of joy and perspective. In this episode, you'll immediately feel her ability to connect with just about anyone, her positivity, and vulnerability no matter who you are.

"I know progress not perfection. We hear these things, but it’s so hard to actually embody that sometimes because you just want to do well all the time and be the best. It’s not even about crossing the finish line, but proving it to myself sometimes if that makes sense. I’m not very good at actually looking back and being proud at some of the stuff I’ve accomplished.”
- Sarah Sturm

Listen Now

Key Takeaways

the pressure of professional athletics

progress not perfection

challenges of being a female athlete

how to have a good relationship on social media

our own jealousy and insecurities

how vulnerability can be powerful

what’s my worth

how to deal with pressure

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Links

Follow Sarah Sturm on Instagram

Grab the book Mindset by Carol Dweck

Check out my Substack about high-performance mindset

Sign up for my weekly newsletter!

___

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Stay Grounded while Striving for More with Brad Stulberg Nov 18, 2021

Most of us try to balance the act of doing and the feeling of being in our lives. We ask ourselves questions like, "How can I work hard and have success without burning out? What do I need to do to feel fulfilled while striving for improvement?"

Brad Stulberg, author of the bestselling author of the new book, The Practice of Groundedness, and also Peak Performance regularly researches, writes, and coaches on the many elements of health, well-being, and sustainable performance. And today, he returns to the podcast for his third conversation all about how to feel more grounded. His research suggests 6 principles of groundedness: acceptance, presence, patience, vulnerability, community, and movement.

More specifically, The Practice of Groundedness focuses on:

Accept where you are to get to where you want to go
Be Present to Own Your Energy and Attention
Be Patient to Get There Faster
Embrace Vulnerability to Build Genuine Strength and Confidence
Build Deep Community
Move Your Body to Ground Your Mind

Brad's book combines ancient wisdom with modern science to dive into how to build a strong foundation. We talk about separating your work from your sense of self, how heroic individualism can be challenging, the importance of having local community, and how to have a more deliberate relationship with striving.

Heroic individualism is a never-ending game of one-upmanship against yourself and other people, so you’re constantly trying to beat yourself and other people where measurable achievement is the main arbiter of success and the goal post is always 10 yards down the field, so you never actually arrive. You think that if you just accomplish this, or just win that race, or just achieve that thing, or just fall in love with that perfect person, then you’ll be content. But what you find is that there is no arriving at contentment and having that mindset will make you miserable. Whereas contentment is an ongoing practice of the principles that we talked about with groundedness. Contentment is every day, aligning your being with your doing and practicing those things.
Brad Stulberg

His work has been featured in The New York Times, New Yorker, Atlantic, Wall Street Journal, Los Angeles Times, Time Magazine, Forbes, and more. In his coaching practice, he works with executives, entrepreneurs, and physicians on their performance and well-being. He lives in Asheville, North Carolina. Make sure you listen to our podcast episodes on Peak Performance and The Passion Paradox!

"Keeping it fun is really important for me. Particularly taking the work very seriously, but not taking myself seriously at all. What does that look like in practice? The Practice of Groundedness, this book, I care deeply about. I think it’s excellent. I'm going to do everything I can for the book. But the book was such a team effort with so many people. The book is just my brain at one point of time, it’s not me. But now the book is its own thing. Separating my sense of self from my work. Really caring about the work but realizing that it's something I did, it’s no longer me. That’s be

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How Getting Plant-Curious Changes Lives with Planted Expo's Stevan Mirkovich** Nov 11, 2021
Sonya has been committed to a plant-based diet for almost a decade. Her interest in and passion for the benefits of plant-based eating has led her to connect to those equally committed to the space.

Cue this week’s episode with Stevan Mirkovich - owner of Planted Expo, a trade show, platform and network to connect Canadians to local vegan and plant-based businesses. Sonya will be speaking at Planted Expo this weekend and had a chance to speak with Stevan leading up to the event.

Stevan is a recovering food addict, who experienced overeating, junk-food veganism, and eventually found his way to a plant-based style of living. He has guided hundreds of people in plant-based nutrition, cooking through sharing educational resources to help people transition to a better way of eating.

Sonya and Stevan had a fantastic conversation spanning the topics of leadership, cooking, plant-based diets, human connection and more.

"“That control piece is an interesting one because the truth is, you’re the only one that can control what you eat, or should be the only one that controls what you eat, right? And it shouldn’t be, well my spouse does this or my partner does this or my family does this, and therefore, I can’t have the agency that I’m looking for in my dietary choices...just to really stay narrow here. But, that being said, it is tricky because the nuance there is what you raised, in that a lot of our responses to our emotional upheaval or our emotional dysregulation is a desire for control. That desire for control can express itself in a variety of settings, in a variety of ways. For me, it happened to express itself through controlling what I eat and I think probably for a lot of people that is the truth. So it’s reframing your perception of control and not abnegating your agency in what you choose to eat, but also having a healthier relationship with the choices you make around food when you’re aware of your emotional state.”"
- Stevan Mirkovich

Key Takeaways

When something throws life out of balance

For the love of food and coffee

Planted Expo

Cooking classes

Getting comfortable in the kitchen with plant-based recipes

Going plant-based in 2003

Emotions around food

Searching for control

Food as a social issue

Importance of human connection

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Links

Learn more about Planted Expo

Liked this episode? Listen to other podcasts on plant-based nutrition

Check out all of my info on plant-based nutrition

Check out my Substack about high-performance mindset

Sign up for my weekly newsletter!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

All About My Second Pregnancy at 20 Weeks Nov 04, 2021

This week, Sonya gets personal and talks about all the details of her second pregnancy. She shares her experience from the first 20 weeks and some of the lessons she learned from her first pregnancy with her son.

Key Takeaways:

Why we decided to have a baby now
Early pregnancy experience with a SURPRISE
My biggest lesson as a parent
Knowing when to trust your doctor
How self-compassion and acceptance are helping me
I’m okay if I am not achieving

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Motivation and Inspiration with Runner and Podcast Host Lindsey Hein Oct 28, 2021

After first connecting on Twitter, Sonya was interviewed on Lindsey Hein’s podcast “I’ll Have Another with Lindsey Hein,” where she talks with motivating and inspiring runners. Lindsey aims to inspire and refresh listeners in her conversations with runners of all levels, from your everyday runner to Olympic athletes.

Lindsey is an RRCA Certified Running Coach and coaches runners, writing personalized training plans for all distances - 5K to marathon distances. Lindsey also founded her own podcast network - Sandyboy Productions - which includes The Illuminate Podcast and The Up and Running Podcast.

In this week’s conversation, Lindsey and Sonya talked about running, consistency, expectations, time management, and more.

Key Takeaways

The courage to try something new
How she got into running
How to stay consistent
How to meet yourself where you are with expectations
Getting PCOS and a miscarriage
What it means to have a performance you are proud of
Powerful mantras
How she manages her time
Why she loves reading

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Build Confidence and Self-Belief with Dre Baldwin Oct 21, 2021

Dre Baldwin went from playing NCAA D3 basketball to a nine-year basketball pro. His path to the highest level fo the sport required a level of discipline and toughness that drove him to build his “Work On Your Game” brand to share those tenets with a wider audience.

He is now a full-time entrepreneur who has authored 29 books and participated in TEDxTalks about discipline, confidence, mental toughness and personal initiative. He’s active on YouTube and has a daily Work On Your Game Podcast.

Sonya and Dre had a great conversation this week about how to go from thinking to action, self-belief, building confidence, choosing oneself and more.

Key Takeaways

Work on Your Game
How to go from thinking to action
How to deal with comparison
Becoming a pro-basketball player and an entrepreneur
Self-belief
How to build confidence
How to know when to quit or keep going
Choosing oneself

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Refuting The Motherhood Penalty with &Mother's Molly Dickens Oct 15, 2021

It IS possible to thrive in motherhood and your career! This is the message that Molly Dickens, co-founder of &Mother actively promotes.

&Mother’s vision is a culture where motherhood is not a limiting factor in how women succeed professionally or personally, and where women can openly express their needs and receive support without retribution. It is a working world where mothers are supported as leaders and sought after as employees. Where the value of mothers in the workforce has become intrinsic such that new structural norms facilitate the needs of the modern family.

The mission is to break barriers that limit a woman’s ability to choose to thrive in both motherhood AND a career.

One of organization’s first initiatives is creating cultural and structural change within the sports industry and shifting the narrative.

This week, Sonya sat down with Molly, a scientist, writer, advocate, and mother of two. Formerly an academic researcher, Molly became a founding team member of a maternal health startup to pursue her passion of empowering mothers. And by co-founding &Mother, she is continuing to support women and their choice to pursue career and motherhood while enabling mothers to become the driving force breaking down a system that has historically dismissed, undervalued, and discriminated against them.

Key Takeaways

Why &Mother was formed
Stereotypes and barriers that mothers face
Systemic and structural failures for women
The motherhood penalty
Equity over equality for women in the workplace
Maternal mental health
What &Mother is doing to create change
The pressure to be a trailblazing mom

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Key to Peak Performance Oct 07, 2021

I've spent well over a decade focusing on peak performance- both athletically in my quest to become one of the world's best endurance mountain bikers, but also in business and brainpower. I used to think the key to peak performance was the focus on mastery: putting in the work to acquire the skills and wisdom to be a top performer in a given area. While mastery and work ethic are certainly key components to peak performance, I have learned that there are multiple foundations upon which peak performance stands. So what is the foundation to mastery, work ethic, and ultimately peak performance?

The answer is not as simple as one thing, but it is as broad as one category: health. Oftentimes, we think health is as simple as sick or healthy, but the category of health goes deep and wide. Health encompasses emotional and mental health, physical health, environmental health, spiritual health, and relational health. In my training as a health coaching through Vanderbilt's Integrative Medicine Program and work towards becoming a NBC-HWC, we look at health in our coaching sessions broken down into these specific categories.

What does it mean to be healthy?

Health is multi-dimensional including emotional, mental, physical, environmental, spiritual, financial health and more. Specifically, we consider these health categories to paint in broad strokes what it means to be healthy

Sleep and Rest
Mind-Body Connection
Compassionate Self-Awareness
Daily Rhythm and Balance
Food and Nourishment
Environment
Spirit and Soul
Relationships and Community
Movement, Exercise, and Play

At the center of health is mindful awareness of your actions, your attitude, your habits, and your thoughts. What do these categories have to do with peak performance?

Think of yourself as a beautiful tree with a large trunk and expansive branches with and vibrant leaves. Or if you prefer, a skyscraper with a really cool architectural design. If your tree has roots that are not nourished properly, or if there are cracks in your building's foundation, that tree is going to eventually fall over and that building will come crashing down. The tree can only grow big and healthy if its roots and nourishment are healthy. A building can only be built tall and sturdily with a well-planned foundation.

That brings me to today's topic which is taking care of your foundation. It was the subject of a keynote I did last week to an executive team interested in performance, but also highlighting that peak performance starts with taking care of the person.

The HARDEST thing to do when we get busy, stressed, or super-focused is to take care of our key needs as humans, but they pay the largest amount of gains. We all want happiness, general well-being, and satisfaction in life, but you have to take care of your foundation before you feel fulfilled and good most or at least some of the time. Things like achievement, comparison, stress, and overwhelm can crowd out feelings of ease, happiness, and having energy. Burnout affects over 62% of the workforce.

How do you know if you are getting burnt out?

Symptoms of burnout include apathy for something you generally enjoy, frequent sickness, having trouble sleeping, feeling short-tempered, everything feeler harder than usual, and loss of mot

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Get Your Sports Nutrition Dialed + Biomarkers with Stevie Lyn Smith, RD Oct 01, 2021

As an endurance athlete, nutrition is a critical piece of success. In this week’s podcast, Sonya sat down with Stevie Lyn Smith, a Registered Dietitian and avid endurance athlete, to talk all things sports nutrition.

Stevie Lyn is a sports nutrition specialist, marathon runner, Ironman triathlete and adventurer. She knows a thing or two about preparing your body for an endurance event. She founded Stevie Lyn Smith Nutrition Wellness Consulting, PC, and writes for the wellness company, InsideTracker. She has also contributed to Runner’s World Magazine, Outside Magazine, Bicycling Magazine and Triathlete Magazine.

Tune in to hear more about how to fuel your body, weight loss, knowing how much to eat, and more.

Key Takeaways

Common biomarkers
How to lower cortisol
All about iron
Supplement safety
Inflammation vs. anti-inflammation
Focusing on sports nutrition
Weight loss
Knowing how much to eat

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Tackling Enjoyment Over Achievement with Tina Muir Sep 23, 2021

What happens when you start running for fun instead of a finish line? In this week’s podcast, Sonya sat down with Tina Muir, CEO of Running for Real, an incredible podcast and the largest global community of socially engaged runners, and talked about learning how to run for enjoyment instead of recognition.

Tina hosts the Running for Real Podcast, a collection of podcasts about running, the climate emergency and social justice. She also co-hosts Running Realized with Knox Robinson, exploring running culture.

In addition to her professional running career representing Great Britain and Northern Ireland, Tina is recognized for her story battling nine years with amenorrhea (RED-S), or the absence of menstruation.

Tina is the mother of two girls and is supported by Alta Running.

Key Takeaways

Running for enjoyment instead of a finish line
Burnout
Amenorrhea
Evolution of self talk
Happiness versus success
Sports psychology and meditation
Passion versus compulsion
Climate Change
Running realized
Social change

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Getting Vulnerable with Mindset Coach Polly Bateman Sep 16, 2021

Mindset and performance coach Polly Bateman works with clients to recognize negative patterns in behavior and barriers they reinforce for themselves. By facilitating a shift in mindset, Polly helps her clients progress in life to become more fulfilled and happy.

Polly believes that we’re our own problem and solution and that everything we need to lead a fulfilling, productive, and happy life is within us. It’s just a matter of moving past our self-imposed limits.

Sonya and Polly talk about vulnerability, coaching, mindset, performance and more in this week’s podcast.

Key Takeaways

Tapping in to your own vulnerability
3 fundamental triggers
Dealing with your past without it defining your future
Breaking habitual patterns
Identifying your blind spots
What it means to take full responsibility for your life
Dealing with rejection and failure
Zone of genius/value

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Becoming a New Mom and Mountain Bike Racing with Catharine Pendrel Sep 09, 2021

Catharine Pendrel, a three-time Olympian and 2016 Bronze medalist mountain biker, became a new mom this year. In this episode, Sonya and Catharine discuss training during pregnancy, process-oriented goals, overcoming adversity during the pandemic, and more.

Pendrel grew up riding horses and later bicycles in Canada. In addition to her Olympic appearances, she has two World Championship titles for Canada and 40 World Cup podium finishes. She lives and trains in Kamloops, British Columbia, and races professionally for the Clif Pro Team.

In 2017, Pendrel and her husband Keith Wilson formed Pendrel Racing, a cross-country mountain bike development team created to provide opportunities for the next generation of Canadian mountain bike racers.

Key Takeaways

Process oriented goals
Adversity during the pandemic
Approaching training during pregnancy
Returning to the sport after a C-section
Returning to racing with a baby
Shifting expectations
Dealing with self-doubt
Olympics

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Using Stress as Positive Fuel for Your Mind and Body Sep 02, 2021

How do you feel in your body when you hear the word stress? I'll give you a second to tune in. We spend so much time trying to avoid stress, but what would happen if we leaned into it? What would happen if we allowed ourselves to feel it? How we relate to stress is important to making it work for us in a positive way.

Oftentimes, we view stress as a constricting, negative input that we associate with feelings of overwhelm and feelings of being unsettled. Stress can certainly create those feelings in the body, but we usually feel this way when the stressful feelings become unmanageable. Stress can also become too elevated when it turns into anxiety. Stress turns into anxiety when we start asking too many questions and trying to predict the future when there is no way to actually do that. Stress also becomes a challenge when we try to ignore the discomfort it may be causing. The problem with trying to ignore discomfort is that it will not make it go away. In fact, suppressing the feelings around stress will only make it worse.

Our relationship with stress, especially in the form of mindset and attitude is actually more impactful than the stimulus that is causing the stress itself. There's a wealth of scientific research on stress and how we can use your mind and self-awareness to optimize stress.

As athletes, we intentionally put our bodies under stress because we need stress to grow and improve. Our workouts create stress and our muscles breakdown, and our recovery days are what enable us to recover from that stress and get stronger. If you've had a big project at work, the stimulus or pressure of having to get something done can create stress. Sometimes that acute stress can be motivating and have you do focused work. Other times, having a big project can create too much stress and anxiety. So how do we manage and how should we think about stress?

What is the Stress Response?

Our body needs to react to life-threatening situations- it's the body's response to keeping us safe. From an evolutionary standpoint, it kept us alive from tigers lurking in the grass. Today's tigers are a little more insidious- start lines, our job, mortgages, potential sickness... and our minds love to take the ball and run with thoughts about future negative outcomes that haven't even happened yet. If you want to know why we tend to focus on the negative, here's my podcast and article on our negativity bias.

Our body responds accordingly when we encounter a stress response. Our culture has labeled this response as a negative thing, but really? The stress response gives us energy, focus, and oxygen.

Here's how it works:

adrenaline increases heart rate, preparing you for action
your breathing speeds up when your heart rate increases, giving you extra oxygen
cortisol increases sugar levels giving you extra energy

Extra energy, focus, and oxygen doesn't sound all that bad, does it?

Mantra: "Stress gives me extra energy, focus, and oxygen so I can perform at my best."

What Can We Learn From Leaning Into Stress?

As I mentioned earlier, avoiding stress and even shrinking away from the discomfort it might initially cause is simply not effective. Avoiding stress or stuffing it can cause health issues and anxiety.

The first step to making stress work for you is simply to notice and acknowledge it.

The way you think about stress after acknowledging it gives you power. Treating yourself with self-compassion saying something like, "It's okay" or "This feeling is normal" or even "This is going to help me perform at my best" makes a measurable difference. There w

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Stay Safe During Outdoor Adventures with AdventureSmart's Executive Director Sandra Riches Aug 26, 2021

Experiencing the outdoors in Canada is a must. The gorgeous landscape is prime for all kinds of outdoor activities. But the terrain can be tricky, so It’s important to make sure you’re informed, aware and safe when enjoying nature.

That’s where AdventureSmart comes in.

AdventureSmart is a national program dedicated to encouraging Canadians and its visitors to “get informed and go outdoors,” and offers educational programs, community outreach and special events to help reduce the number (and severity) of search and rescue incidents in the country.

During this week’s podcast, Sonya sat down with AdventureSmart’s Executive Director Sandra Riches to talk about AdventureSmart’s work and the work of the BC Search and Rescue Association. They discussed how to plan a trip, the essentials for travel, and how to know when to reach out to search and rescue.

Key Takeaways

History of AdventureSmart
Where to start with adventure safety
Trip planning
Basic essential kit
Group dynamics
How to know when to call search and rescue
Riding alone
Fire safety
Wildlife

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Subtracting with Professor Leidy Klotz Aug 19, 2021

Leidy Klotz is a professor at the University of Virginia, studying how we transform things from how they are to how we want them to be. He co-founded and co-directs the Convergent Behavioral Science Initiative (CBSI) at the University of Virginia. CBSI works to address climate change, systemic inequality, and other issues that combine the understanding of human behavior and the systems that this behavior creates. He has also authored over 80 research articles and has appeared in Nature and Science, The Washington Post, Fast Company and more.

Prior to becoming a professor at University of Virginia, Leidy designed schools in New Jersey and played professional soccer.

His recent book, Subtract: The Untapped Science of Less, released in April 2021, focuses on problem-solving and looks to prove why we overlook subtraction and how we can access its true potential. The book taps into why we add “to-dos” but don’t consider the “stop-doings.”

In this week’s podcast, we talk engineering, subtraction, confidence, and more.

Key Takeaways

Engineering thought process
Subtracting to change something from how it is to how we want it to be
Why we add instead of subtract
Subtracting in athletic training
Without doing less, you can’t do more and are less efficient
It takes confidence to do subtract
Subtracting is not the same as not adding

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Lifestyle Medicine with Endurance Athlete and Physician Dr. Melissa Sundermann Aug 12, 2021

Have you heard of Lifestyle Medicine before? Lifestyle Medicine focuses on chronic disease prevention and possibly chronic disease reversal - things like high blood pressure, high cholesterol and diabetes. Lifestyle medicine uses six pillars in order to help patients and individuals optimize their health. The six pillars include: nutrition, movement, sleep, avoidance of risky behaviors, managing stress, and role of social connection.

We dive into these topics and more with Dr. Melissa Sundermann, double board certified physician in both Internal Medicine and Lifestyle Medicine.

Dr. Sundermann currently practices medicine with IHA in Ann Arbor, Michigan and is helping to launch the IHA Lifestyle Medicine Institute. She has been featured in several Lifestyle Medicine articles and podcasts.

Dr. Sundermann is plant-based and an endurance athlete. She is a 9x Boston Marathon finisher and a 3x Full Ironman Triathlon finisher.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

6 Ways to Overcome Negative Thoughts by Identifying the Negativity Bias Aug 05, 2021

Picture this- you just gave a presentation on a topic you're proud of... the hours of preparation and practice that went into creating the presentation, the nerves you had to overcome to stand up and actually give the presentation, and the relief of having it done. In some cases, maybe you felt that generally it well overall. If you tend to be more self-critical, maybe you're focused on the one thing that didn't go well instead of the hundreds of things that did go well. Let's take it a step further- let's say you are receiving feedback on the presentation. You heard a lot of positive feedback, but that one negative piece stands out in your mind and you can't stop focusing on it.

Why is it so easy to focus on the ONE negative thing you thought about yourself or the one negative thing that was said to you? Why does that seem to overpower hundreds of positive inputs and why do we sometimes even believe the negative things someone said or that we thought even if they aren't true?

It's called the negativity bias. It's a built-in mechanism that is pre-programmed to focus on what didn't go well, focus on the thing that we lost, focus on negative headlines, and all the things going wrong instead of all the things going right.

Some of us are wired to be more positive and happy than others. According to research by Dr. Sonya Lyubomirksy, 50 percent of our happiness is determined by our genes, 40 percent by our activities, and 10 percent by our life circumstances.

You may have heard the phrase, "neurons that wire together, fire together." Neurons are brain cells that build circuits for just about everything we do. Neuroplasticity refers to being able to mold those pathways. And when it comes to thinking positive? Turns out you can rewire your brain to trend towards the positive and work towards overcoming the negativity bias.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Up Your Game and Training Plan with Sufferfest Coach Neal Henderson Jul 29, 2021

Neal Henderson doesn’t believe FTP-based workouts are enough to train effectively. So what should you do instead? Coach Neal relies on 4-D Power. Want to learn more about what this looks like? Take a listen to this podcast!

Neal Henderson began coaching endurance sport athletes in the early 1990’s and founded APEX Coaching in 1999. He has coached several national champions, multiple world champions, and several Olympians. Neal raced triathlon professionally from 2000-2003. He is an Elite USA Triathlon and USA Cycling certified coach and was the 2007 USA Cycling Developmental Coach of the Year. He was also named the 2009 USA National Cycling Coach of the Year and in 2011 was awarded the Doc Councilman Coach of the Year award by the United States Olympic Committee (USOC) for the use of science in his coaching. Neal has been a staff member at the 2012 and 2016 Olympic Games as a cycling coach, and has served on multiple coaching committees for USA Cycling and USA Triathlon.

In this week’s podcast, Sonya and Neal talk all things training, intensity, 4-D Power training, how to be an athlete and more.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Plant-Based Nutrition and 8020 Plants with CEO Matt Tullman Jul 22, 2021

We’re big fans of NoMeatAthlete on this show. Sonya recently had the chance to interview No Meat Athlete Founder Matt Frazier (you can listen here) and this week, she sat down with CEO Matt Tullman.

Not only is Matt the CEO of NoMeatAthlete, he’s also the co-founder and CEO of 80/20 Plants, Complement, and Plant Bites. His career focus is nutrition-first health companies and driving the movement for plant-based lifestyles.

Prior to his nutrition-based companies, Matt founded The Digital Education Company (digest), helping K-12 schools transition from textbooks to technology. He was also the Managing Director of 7wire Ventures, a firm that started, incubated, and invested capital in businesses focused on health, education, and energy.

In this week’s episode, Sonya and Matt discuss plant-based diets, business, 80/20 and more.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Maximizing Opportunity in Any Situation with Olympian and WorldTour Cyclist Leah Kirchmann Jul 15, 2021

How do you prepare for an Olympics thats already been postponed and still surrounded with so much uncertainty? Sonya and Leah tackle that, as well as Leah's path to cycling, confidence, motivation, nutrition and more, in this week's podcast.

Leah Kirchmann is a professional cyclist from Winnipeg, who races for Team DSM and the Canadian National Cycling team. She represented Team Canada at the 2016 Olympic Games and is training for the upcoming 2021 Olympic Games in Tokyo.

In addition to Leah’s successes as a professional cyclist, she graduated with a Bachelor’s of Arts and Sciences with a focus on nutrition and public health. She is passionate about how diet and exercise can be catalyst for a happier and healthier society.

Leah brings her passions for sport and giving back as a R.E.A.L (Relatable, Empowering, Active Leader) role model for Fast and Female - a Canadian charity on a mission to keep self-identified girls aged 8-14 healthy and active in sports. She is also head of the Global Relay Bridge the Gap mentorship program, a non-profit organization that provides support for riders transitioning from junior to the professional level of the sport.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Importance of Self-Talk with Ethan Kross, PhD Jul 10, 2021

On this episode of the Sonya Looney Show, Ethan Kross, one of the world’s leading experts on controlling the conscious mind, best-selling author and a professor in the University of Michigan’s Psychology Department and Ross School of Business, talks self-talk and his book, Chatter.

Kross studies how the conversations people have with themselves impact their health, performance, decisions and relationships. In 2008, he founded the Emotion & Self Control Laboratory at the University of Michigan.

As a leading expert in this field, Kross has been published in many peer-reviewed journals and has been interviewed on several major news shows, including CBS Evening News, Good Morning America, Anderson Cooper Full Circle, and NPR’s Morning Edition. His work has also been featured in The New York Times, Wall Street Journal, Harvard Business Review, and more.

In this episode, you’ll hear more about his lab, emotion, mindfulness, and problem solving. You’ll also learn more about his book Chatter: The Voice in Our Head, Why it Matters and How to Harness It, which interweaves groundbreaking behavioral and brain research with real-world examples to explain how conversations we have with ourselves shape our lives, and gives us the power to shape them.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Power of Picking Yourself Jul 01, 2021

No one picked me to become a professional mountain biker or to start a podcast. No one picked me to become a speaker where I've been on stages for entrepreneurs, tech gurus, and other athletes. No one picked me to write for dozens of publications over the years.

Seth Godin, an author, marketer, speaker, and businessman said, "No one is going to pick you. Pick yourself."

I recently was listening to the NoMeatAthlete Radio where founder, author, and ultrarunner Matt Frazier was talking about making the NYT Bestsellers list with his co-authored new book: The Plant-Based Athlete. He talked about wanting the outcome of making the list, but already feeling successful before making the list because of the strong impact the book had on the world and to help serve his purpose. You can still want the desired outcome, but at the same time, you can also find joy and fulfillment without "making a list" or getting the validation from someone else that you are good or impactful. He also talked about starting his blog and the "pick yourself" mentality he learned from Seth Godin who mentored him.

I've been trying to describe those exact words for years, but could never find an eloquent way to say it.

Pick yourself.

If Matt didn't decide to start writing, the thousands (and maybe even hundreds of thousands) of lives would never have been positively affected.

To do the thing- the thing you are dreaming of, you often just have to start. Imposter syndrome makes us think things like, "who am I to write an article, who am I to try to finish a marathon, who am I to become a World Champion?" It takes courage to believe in yourself and believe in your dreams because if you're focused on outcomes, you could come up short. Let's go down that path. What if you DO come up short? What if you never make the NYT list? What if you never stand on a podium? Does that mean that all the work you've done was worthless? Most people would say no. It's the person and identity you become on the way there. The challenges and big dreams are the most important, regardless if someone else or society "picks you" to say you are great. The challenges and big dreams are a big part of what gives life substance and meaning. That's why we like to push ourselves and we feel proud of what we did.

But let me tell you a secret. I've always wanted to be picked. It's part of being human to want to belong and want people to like you. Growing up, I was never one of the cool kids. I desperately wanted the popular kids to like me and invite me to hang out with them. I wasn't even one of the "cool kids" in the band. Instead of picking me to be a cool kid, the cool kids picked ON me constantly. No matter what my level of success (I graduated 3rd in my large graduating class, was one of the top tennis players in my school, and was the top flute player in the band from grade 10 on), I still didn't feel confident. I still wanted nothing more than someone to pick me.

It wasn't until I decided to train for a marathon when I was 17 that I finally started to care less about fitting in with others. This was a different goal that I set- one that wasn't what someone else expected of me. I didn't know anyone who had ever run a marathon. Running taught me to become my own best friend. Going to the gym every day and getting a job also got me out of the limited bubble of the kids at school. I started to like myself and as a result, others started to like me more too. When I chose myself- to do things for me and not because someone else in my family did it or I thought it's what I needed to do to "be cool," things started changing. The "co

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Eliot Jackson Talks Cycling Career and the Grow Cycling Foundation Jun 24, 2021

Eliot Jackson is a former Motocross rider and World Cup Downhill bike racer and is now a presenter for Red Bull TV and an entrepreneur. He is a published author in multiple national and international magazines. He is also the Chairman of the Grow Cycling Foundation, created shortly after the 2020 George Floyd protests. With the knowledge that the cycling world is not immune from a culture of exclusivity and racism, the foundation was created to deliver new avenues for inclusive community building and career development in the cycling industry and work to tear down barriers to entry in cycling for marginalized communities.

The Grow Cycling Foundation promotes education, access and opportunities to increase diversity and inclusion in cycling. The foundation believes cycling has a unique ability to address intersecting areas where specific communities have been underserved. They invest in programs that build belongingness in cycling by creating inclusive cycling spaces.

One of their first initiatives is building a Vesosolutions Pumptrack in Los Angeles to bring a cycling ecosystem to an area that has never had this sort of opportunity.

In this week’s episode, Sonya sits down with Eliot to talk about his racing career, work ethic and being a Black athlete in a white dominated sport. You’ll also learn more about the Grow Cycling Foundation and its mission.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Talking Plant-Based Diets with Matt Frazier Jun 17, 2021

Can you be plant-based and an elite athlete? Matt Frazier says absolutely yes.

Matt, a vegan ultra marathoner, author, and entrepreneur is a plant-based diet advocate, but he also knows it’s not for everyone. Founder of No Meat Athlete, Matt is all about providing the tools for thriving on a plant-based diet and how athletes can be at their very best with this type of nutrition.

Matt is known for his No Meat Athlete Radio podcast and his books, which have sold over 125,000 copies in five languages. His work has also been featured in books by Rich Roll’s Finding Ultra, Brendan Brazier’s Thrive Foods, and Seth Godin’s What to Do When It’s Your Turn. In addition, Sports Illustrated called The No Meat Athlete Cookbook one of the best Health & Wellness books.

Now he’s back with a new book The Plant Based Athlete, written in collaboration with Robert Cheeke. This book guides those interested in making the important shift to a plant-based diet in how to do so with the best, most transformative results.

In this week’s episode, I catch up with Matt on the creation of the No Meat Athlete, a deep dive into what you need to know about protein and carbs and how not to worry about what people think.

And check out my conversation about The Plant-Based Athlete with Robert Cheeke.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Why You Can't Think Your Way Out of Anxiety with Dr. Jud Brewer Jun 10, 2021

Are you trying to create a good habit or break a bad one? That’s Dr. Jud Brewer’s speciality.

Dr. Jud (MD, PhD) has over 20 years of experience with mindfulness training and a career in scientific research. His interest in how the brain works has led him to work with people to make deep, permanent change in their lives. He has developed mindfulness programs for habit change, including in-person and app-based treatments for smoking, emotional eating, and anxiety.

Earlier this year, Dr. Jud released a new book, “Unwinding Anxiety - New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind.” His book is a clinically proven step-by-step plan to break the cycle of worry and fear that drives anxiety and addictive habits. Dr. Jud explains how to uproot anxiety at its source using brain-based techniques.

Check out Sonya’s previous interview with Dr. Jud in early 2020 about how to overcome bad habits and cravings using the power of the mind.

In this episode, Dr. Jud talks about looking at anxiety as a habit and not relying on willpower to change that habit. He also speaks about curiosity and mindfulness.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Tracking Goals is Important, but Be Careful What You Measure Jun 04, 2021

We all have ideas of what we want our life to look like. It could be something like weight loss, improving speed on the bike or running, or even cooking more at home. When you set those goals, how do you go about doing it?

You may have heard of S.M.A.R.T. goals.

Specific
Measurable
Action-Oriented
Realistic
Timebound

Answering the where, when, and how as specific as possible (and making sure the goal is just outside your reach rather than a pipedream) is a great place to start. Where do you go from there? Making sure that you have a system for tracking the goal is also of utmost importance. Research shows that it's very difficult to improve in something that you don't measure. But measuring can also get out of hand. More on that later.

Four Ways to Track Goals

with an app (I like the Strides App- no affiliation- I just like them).
using a google calendar
For workouts, use something like Strava or Sufferfest
use an actual large paper calendar

Another important part of goal setting is setting a behavior-based or process-oriented goal. You can have an idea in mind like “I want to run a 7-minute mile” or “I want to lose 15 pounds.” However, if that becomes the goal itself, it can be hard to stick to it over the long term.

The biggest determinant of reaching your goals are your daily actions.

Daily actions are the behaviors that define who we are. Instead of “I want to lose 15 pounds,” you could say “I want to avoid processed foods 6 days a week and eat home-cooked meals for dinner 5 nights a week.” The difference is the goal is based on a specific ongoing behavior. You want to adopt certain eating habits because you want to identify as someone who is healthy- and a healthy person probably eats a certain way most of the time. It's not necessarily about doing something until you reach an outcome, it's about changing your behavior.

As author James Clear says in his bestselling book, Atomic Habits. (Listen to the podcast about it here)

"Outcomes are about what you get. Processes are about what you do. Identity is about what you believe."

Identity is “I'm someone who generally eats healthily" or “I'm someone who trains 5 days a week.” With that change in identity comes the process-oriented goals and guess what else? Likely the lasting outcome you want.

Tracking Gone Wrong

Tracking our goals and habits is something we are used to doing as athletes. Cyclists with a goal of getting faster look at hours trained and miles ridden as benchmarks or milestones on our way to our bigger goals. If you're trying to lose weight, you may be tracking calories and the number on the scale. Maybe you're tracking how much extra money you could make this month as part of your savings plan.

Measuring things are good. They help keep us focused and analyze if we are moving in the right direction. But

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Get Laser Focused with Charles Clay May 28, 2021

Do you ever feel like you are losing focus and can’t find the energy to do what needs to be done?

Charles Clay is a published author, dynamic speaker, men’s empowerment coach, breathwork facilitator, and more! He joined me to talk about his Laser Focus Method and ways to best utilize your energy.

Founder of M Powered Men’s Group Training and Mastermind, Charles helps men and women understand and heal aches, pains and injuries in order to experience more joy, love and creativity. He helps people conquer anxiety and subconscious blocks in order to manifest their dream lives.

His desire to do this work started after sustaining a devastating back injury while snowboarding. Instead of the doctor’s recommendation to have spinal surgery, Charles began a self-healing journey. He combined ancient healing practices and eastern philosophy with modern day science and Neurokinetic therapy to allow for optimal healing and wellness.

In this podcast, Charles not only talks about healing, energy, and focus, but also keeping commitments and self-trust.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Plant-Based Juniors with Alex Caspero and Whitney English May 20, 2021

Wondering how to feed your toddler or baby a plant-based diet or if it's even safe? What about how you communicate around the relationship we have with food? Well, the Plant-Based Juniors crew is here to help.

Enter Whitney English and Alex Caspero, Registered Dietitian, Certified Personal Trainers, and Moms who founded Plant-Based Juniors (PBJ). Together, they created a community and incredible resource for families who want to raise their kids with a mostly plant-based diet. Relying on evidence-based nutrition advice, Whitney and Alex empower parents to make the best nutrition decisions for their families. And pssst, not only is safe to feed your children a plant-based diet, but there are many positive short-term and long-term health benefits. Studies show that plant-based children have a much lower risk of obesity, have lower levels of inflammatory signaling molecules, and they learn to love fruits and vegetables from an early age. Plant-based children are also exposed to much fewer environmental toxins typically found in animal tissue. And an unexpected finding? It might even be beneficial for cognitive development.

PBJ is for parents who wish to create any type of dietary environment at home - vegan, vegetarian, flexitarian, and more. Focusing on science, PBJ offers recipes, meal planning tips, kitchen hacks, and more. They have so many free resources on their website answering just about any question you can think of. With the understanding that getting kids their nutrition needs takes strategic planning, PBJ offers many free resources and recommendations based on research for parents to successfully implement plant-based nutrition at home.

With a recently released book, The Plant-Based Baby and Toddler, Whitney and Alex join The Sonya Looney Show to discuss plant-based diets for kids, healthy eating, and more.

This podcast isn't just about nutrition and helping your kids (plant-based or not) eat more fruits, veggies, and legumes. It's about how we communicate with our kids about food, treats, body image, labeling food and so much more.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

What I Learned From 4 Years of Podcasting May 13, 2021

Podcasting is About Loving the Process

You can't control the outcome of the podcast. It's well within my grasp to become the best interviewer I can be, do ample research on my guest and their work, put out high-quality content, and do my best to make sure people know about my podcast. I can't control the popularity of my podcast (I wish I could. I would love to be one of the very well-known podcasters). I also keep in mind that no matter how many downloads I get, it'll never be enough. This show has been ranked in the Top 100 in the Mental Health space and is in the top 5% in the world for widest-reaching. I am proud of that, but I always wish for more, just like anything else. I am a podcaster because I love sharing people's stories, asking them questions to help get interesting information or realizations from them through talking out loud, being able to help other people with this information. Podcasting has also helped me become an expert listener!

Podcasting is About Consistency and Commitment

My podcast comes out on the same day every week no matter what. I made sure of that when I'm across the world racing in places I can't access wifi. I made sure of that when my son was born. Having commitments to yourself that you regularly meet and are intrinsically motivated built a LOT of self-trust and integrity. When you say you are going to do something, you can trust that you will do it. The same goes for my newsletter. There is no one telling me that I have to do this podcast. There is no one who will reprimand me if I decide to just skip a week and take a break. But I made the commitment to myself and to my listeners. Showing up for yourself is so important to move the needle anywhere in life you want to see results.

Podcasting is About Mentorship

I don't know most of my mentors. Of course, I wish I had a dedicated mentor who could help me skip some of the loops and bumps on the non-linear path of success. Podcasting, books, heck- even Youtube, has all the information you need. Some of my biggest mentors are ones I hear and search for on podcasts. Some of my biggest mentors are podcast hosts of other shows I listen to. I love being able to bring an array of topics and guests so that my listeners can find a small, or maybe even a large handful of mentors that can assist them on their journey. Once I find someone I consider a distant mentor, I listen to them on every podcast I can find, read all their books if they have any, and watch them closely. And mentors can change over time!

Podcasting is About Rejection

Yes! You heard that right. While I'd love to have access to any guest, I have had a lot of people tell me no or worse, not respond at all. Rejection is part of the process. The same goes for podcast ads. I only work with podcast sponsors of products I truly believe in, but not all of them want to sponsor my podcast. Getting used to rejection doesn't necessarily soften the blow but it strengthens your resolve. Getting rejected happens to me all the time- with athlete sponsorships, with writing, even with asking for help. If you're not getting rejected regularly with your work, you're probably not pushing the boundaries of your potential enough. Rejection does NOT mean you're not good enough. It just means that person or business isn't the right fit right now. Like in Dumb And Dumber- SO YOU'RE SAYING THERE'S A CHANCE!

<

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Female Mountain Bikers Changing Their Cultural Paradigms with World-Ride May 06, 2021

In North America, you probably see female mountain bikers and think nothing of it. But what if you were in Iran where a woman's virtue is at stake if she is seen riding a bike? Or in Nepal where it's been forbidden by family (and customary for women to live with their family until they get married)? What if you had to be the first woman in your community to mountain bike like a woman I spoke to in Guatemala? There is a lot we can take for granted in our lives without even realizing the hurdles some women must overcome to even sit on a bike seat and pedal down the road.

This podcast was one I was really excited to record challenging cultural norms and acting as role models for many young women.

Enter World-Ride. World Ride is a 501(c)3 non profit that works to empower women globally through mountain biking. They have established programs around the world where we work with local women to create bike libraries, assist women with leadership and guide training, and support women with their race goals. They are currently working with women in Guatemala, Nepal, and Iran as well as adding to their mission in many new countries Peru, Botswana, Ghana, and Israel.

This podcast episode was a lot of fun to put together and it is extra special to me. Mountain biking has profoundly changed my life and is something I'm passionate about. But to hear these stories of courage, overcoming cultural paradigms, having to convince their families that this is right, and the freedom and confidence that resulted from it is amazingly touching and inspiring. These women are changing the world and paving the way for others. Please support World-Ride in their efforts to continue building on this global community.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Plant-Based Athlete with Robert Cheeke Apr 30, 2021

Robert Cheeke is 220 pounds of pure muscle. As a vegan bodybuilder, author of x books, and motivational speaker, he has impacted many lives. He went vegan in 1995 when he was 120lbs and has built a physique naturally that shows his dedication to health, hard work, and consistency. And those themes not only show up in his athletic life, but in all aspects of his life.

Robert is the author of 4 books, with his most recent book, The Plant-Based Athlete available for pre-sale now! It comes out in June and chronicles exactly how to succeed as a plant-based athlete. It also includes stories of plant-based Olympians, World Champions, and successful athletes. I was deeply honored to be featured in this amazing book and humbled to be on the list with some legends. Make sure you pre-order a copy of the book. It also has more than 60 scrumptious plant-based recipes (and a few of my own!)

"It all comes down to showing up. You gotta be at the starting line in order to achieve those things. And what it means to even get to the starting line. You have to dig deeper, you have to figure out why you're doing it, why it matters to you. Why you’re there, what it’s going to mean to you when you do it. What it can mean to you if you don’t, if you don’t even try. Those kinds of things really connected with me and made me want to work harder while I was writing the book"
Robert Cheeke

You'll hear themes of showing up, work ethic, confidence, and not giving up.

Topics Discussed in the Podcast

how bodybuilding changed his confidence and identity
the problem with leading with ego
Robert's ego checking moment
tips for building muscle
co-writing The Plant-Based Athlete with Matt Frazier (NoMeatAthlete)
confidence and drive to do the unknown
work ethic

Links

Get the book: The Plant-Based Athlete
Check out VeganBodyBuilding.com (and Robert's Interview)
Follow Robert Cheeke on Instagram
Get my Plant-Powered Academy Cookbook!
Join the Plant-Powered Academy on Facebook
For more about calorie density (and also weight loss), listen to my episode with Chef AJ

Try Inside Tracker Blood Test for Athletes

For 25% off, get the Inside Tracker Discount code! The Inside Tracker Discount Code is good for all purchases store-wide.

How does the InsideTracker blood test work?

They measure over 30 biomarkers like cortisol, hsCRP (inflammation), magnesium, vitamin D, ferrit

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Dean Karnazes: Discipline, Commitment, and Being Present Apr 22, 2021

Dean Karnazes, aka the UltraMarathonMan, is an extraordinary human. If you have ever followed ultrarunning, no doubt you've heard of some of his adventures. He's been named one of the "Top 100 Most Influential People in the World" by Time Magazine,

He has taken on many unthinkable feats like running 50 marathons, in all 50 US states, in 50 consecutive days finishing with the NYC Marathon where...get this... he ran a sub 3-hour marathon for his 50th marathon in a row. He has run 350 continuous miles, foregoing sleep for three nights. He’s run across the Sahara Desert in 120-degree temperatures, and he’s run a marathon to the South Pole in negative 40 degrees. His long list of competitive achievements include winning the World’s Toughest Footrace, the Badwater Ultramarathon, running 135 miles nonstop across Death Valley during the middle of summer. He has raced and competed on all seven continents of the planet, twice over.

Despite his many accomplishments, awards and distinctions, he remains most proud of his ongoing contributions of time and funding to programs aimed at getting children and youth outdoors and active. He has raised millions of dollars for charity and was awarded the prestigious Community Leadership Award by the President’s Council on Physical Fitness & Sports.

Dean is a humble, down-to-earth guy with amazing stories (seriously, listen to him on the many podcasts he has done- you'll hear something different every time like eating with a fork and knife off a plate running down the road, fans pulling up next to him while he was running at 2 AM in the middle of nowhere on a backroad to autograph a book, and so many more).

He is a NYT Bestselling Author and his 5th book, A Runner's High, just hit the stands. I read this book and it's beautifully written, entertaining, and a tale of how to manage expectations, goalsetting as you age (he is 58) and so much more.

"I think because we ultimately prove to ourselves that we are better than we thought we were and we can go farther than we thought we could. I think endurance sports are very quantifiable. You may think it’s impossible to run a marathon. And I tell people that’s why you need to go run a marathon. And when you finish the marathon you prove to yourself that nothing is impossible and that’s the power in what we are doing."
Dean Karnazes

You'll hear themes of discipline, commitment, being present, and vulnerability weaved into the thread of this podcast.

Topics Discussed in the Podcast

Dean's writing process
Putting yourself out there
masculinity and vulnerability
aging and expectations as an athlete
overthinking in a race vs. being present
dealing with extremes
the goal of winning vs. the goal of adventure
dealing with self-doubt and inadequacy
talking to kids about eating and exercise
why endurance sports build our identity
how not to quit
his future dreams and goals

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Empowering Female Athletes of All Ages with Sara Gross of Live Feisty** Apr 15, 2021
Empowering female athletes and creating media around female heroes is the first step to bringing more women into sport. Sara Gross is a two-time Ironman Champion, founder of Live Feisty, and has her PhD in Women's History. Her advocacy for women's sports drove her to create Live Feisty. Live Feisty's mission is to create media, information, and support for female athletes. It's a media company that has a network of podcasts, articles, events, and more to help women move toward their potential.

"The first thing that came to my head was around how we create hero culture, especially here in North America. It’s really good to have heroes to look up to. But I think we sometimes emphasize talent over hard work or people that we see at the Olympic Games or elite athletes as having some kind of special talent that we don’t have. And then we underestimate exactly how much work has gone behind that elite athlete."
Sara Gross

We covered a lot of interesting topics in this podcast. Personally, I enjoyed Sara's perspective with her education background, her elite athlete background, and also her background as an entrepreneur. I think you'll enjoy it too!

**Topics Discussed in the Podcast**

pushing past glass ceilings & imposter syndrome

addressing hero culture

systemic barriers for women

creating Live Feisty

lessons in building community

menopause and performance as a budding field

parenting a daughter with inherent biases

Links

Check out LiveFeisty

Hit Play Not Pause Menopause Podcast with Selene Yeager

My episode with Stacy Sims and my article on Stacy Sims

My episode with Catherine Cram, MS and article on pregnant and post-partum activity

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Kyle Warner: How Mountain Biking Changed His Life Apr 08, 2021

Kyle Warner is an incredible mountain biker, down-to-earth, and an amazing mountain bike coach on his YouTube Channel with his girlfriend, April Zastrow.

You might know of Kyle Warner from his incredible race results as a professional enduro racer or because of all the mountain bike tips you've learned from his Youtube Channel. What you may not know is that Kyle's background and rise into the sport of mountain biking is far from traditional. He grew up helping care for his mother while she battled sickness and depression. At one point, he and his mom were even homeless, living in an abandoned house. As a teen, Kyle started working in a bike shop, and at age 16 he got his first mountain bike. The mountain bike was like the key to a door he didn't even know was there and it changed his life. It gave him time away from life's major stressors. He ended up meeting a local group of riders that saw his passion and potential. They mentored him and took him on his first trip out of state to race and meet other riders. Kyle says, "it was the first time I really saw myself have a "goal" in life."

"I think that what’s cool now is I understand that every failure is just an opportunity. Like you can almost substitute the word failure for opportunity, because every time you fail, it’s an opportunity to learn or grow. A lot of times now, I’ll embrace failure -like if we do something that completely just falls apart… alright, let’s sit back and assess this and try to learn from it. instead of always being like in the victim role of things happening to me. [I ask] what did I do to make that go wrong? I feel like that’s something I had to learn."
Kyle Warner

After a few years, he became a Professional racer, winning the North American Enduro Championship in 2014, 2015, and 2016. He realized his purpose was even greater and wanted to give back to the community where he grew up in Chico, CA. He built a free public pump track for the kids of Chico, California.

And now? Kyle and April's mission with their Youtube Channel is to "help people from all walks of life fall in love with the sport and have access to this positive mental & emotional outlet."

Topics Discussed in the Podcast

from being homeless to becoming a pro cyclist
the power of work ethic
how Kyle Warner views failure
what does it mean to be special
having a worthy pursuit
how Kyle views risk-taking
money, relationships, and authenticity

Links

Check out Kyle Warner (and April)'s YouTube Channel
Mentioned: GROW Cycling
Visit Kyle's website
Kyle Warner's Instagram

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Mindset for Athletes: My Interview on The Consummate Athlete** Apr 01, 2021
Mindset for athletes is one of the secret weapons that separate good from great performers. Most people don’t realize that you can actually train your mind like you can train your body. Mindset for athletes is a growing field of relevance and importance, and my personal passion.

In this podcast, I’m actually on the other side of the mic with Molly Hurford, host of The Consummate Athlete podcast asking me all the questions. We talked about many of the topics in my Moxy & Grit Mindset Academy that is a 22-module course. Please enjoy!

Mindset For Athletes to Up Your Game!

“Extrinisic motivation can help you get out of the bed some mornings and help you stay committed to your goal. Generally, you will stay motivated for longer if you can also focus on the person that you’re trying to become with the goal of mastery, well-knowing you’ll never actually master a task. You’re always going be climbing the mountain to all these different false summits, so learning to enjoy the hike itself is the key, not just getting to the summit.”

-Sonya Looney

Topics

Using intrinsic motivation to set goals

Reverse engineering positivity and optimism

framework of resilience

what is mental toughness?

how to stop beating yourself up

does fake it till you make it work?

Listen Now:

Try Inside Tracker Blood Test for Athletes

For 25% off, get the Inside Tracker Discount code! The Inside Tracker Discount Code is good for all purchases store-wide.

How does the InsideTracker blood test work?

They measure over 30 biomarkers like cortisol, hsCRP (inflammation), magnesium, vitamin D, ferritin and so much more.

Each biomarker shows an optimized range and how you can add in healthy foods to get your blood biomarkers to perform better.

Offers InnerAge testing

Over 2,000 partnering labs in the USA + home testing in Canada

Gives you a big picture view of your health and wellness. It’s empowering to know what to do to enhance your performance and see tangible results.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Overcoming Personal Limits with Izzy Fischer Mar 25, 2021

What does it take to overcome personal limits? Former Professional Triathlete and Entrepreneur, Izzy Fischer knows all about it. From bumping up against limiting beliefs as a young swimmer to overcoming an eating disorder, Izzy has figured how to thrive.

Who is Izzy Fischer?

Izzy Fischer the co-founder and formulator of Plant Bites – a plant-based no added sugar workout fuel – perfect energy replacement for gels and gummies, and head of Enterprise Development for Complement, a business that delivers high-quality products to complement lifestyles who eat a plant-based diet. Izzy is originally from Boulder, CO and has always had a love for the outdoors, cycling, and hiking. She was a swimmer at a young age and discovered the biggest limits she faced were the ones she placed on herself. Eventually, she moved on to triathlon and has raced in the Ironman 70.3 World Championships in Nice in 2019. Her plant-based roots actually stemmed from an unhealthy vegan diet geared toward losing weight as fast as possible (she talks about the difference between plant-based and vegan as well). As an athlete who grew up with poor self-esteem – she fell victim to the pressures of diet culture, fad dieting, and weight loss for performance by peers, coaches and societal pressures and struggled with a severe eating disorder. She discovered that plant-based diets are rooted in science and longevity. Once she understood how to eat for health, everything clicked. After recovery – Izzy became passionate about eating for health, rather than eating for weight loss – and is now changing the way that nutrition in athletics is conceptualized. Her story about accepting your body and accepting yourself is one that will resonate. And now? She’s training for the Leadville 100. Izzy and Sonya chat about their love for plant-based diet(s) and how it’s so much of a different world than fad-diet culture, eating disorders in athletics and how to be your own self-advocate and fall back in love with yourself.

When things started clicking for me in my triathlon career was when I started to love myself. I mean truly, which sounds so cliche and simple, but when I started to demonstrate self-worth outside of what I looked like, and knew that I was capable of these hard things, knew that I could go do whatever I put my mind out to, I was unstoppable.
-Izzy Fischer

Topics Discussed in the Podcast

growing up as a competitive swimmer
overcoming personal limits
learning self-love
wrestling with her eating disorder
becoming plant-based
optimizing diet for weight versus health
plant-based performance
her favorite mantras for self-compassion

Listen Now: Overcoming Personal Limits

Links

Check out Plant Bites
Follow Izzy Fischer and Plant Bites on IG
Izzy’s website
Check out 80/20 Plants for personalized Plant-Based Nutrition Coaching

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asy to follow Mobility & Stretching for Cyclists

You know you should be stretching or doing some strength work as a cyclist, but you just can’t get started. Maybe you’re overwhelmed with too many options. Maybe you want to star

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Strength Training for Cyclists with Dialed Health Mar 19, 2021

An often overlooked part of endurance training is strength training for cyclists. Many of us just want to ride our bike, but we don't realize that strength training helps us prevent injury and actually ride stronger! Enter Derek Teel- founder of Dialed Health and podcast host of strength training for cyclists.

Derek Teel believes in leading from the front. From racing as a Professional Mountain Biker in enduro races to building his online and in-person fitness company, Dialed Health- he is definitely leading from the front.

Consistency is the most important thing when it comes to success, and strength training is no exception. Derek says you need to strength train a minimum of two times per week to see results. He also said these sessions need to be full-body sessions.

Dialed Health's mission is to take people to a higher level in their health and fitness through honestly assessing current health efforts and evaluating future goals. While strength training is a major focus, Derek also regularly helps people with nutrition tracking.

"The seven effective movements are these movements right here. You have a knee dominant movement, which is something like a step-up or a lunge. You have hip dominant like a squat or a deadlift. You have core, so anything like a plank or a Paloff press. You have horizontal push which is like a push-up. Horizontal pull which is a row. and then vertical push and pull which is like a shoulder press and a pull up for example. So you basically want to stop looking at specific moves and start looking at everything like movements, because you only have a couple days a week… so also that parameters of two days of strength training is the minimum based off of supercompensation."

-Derek Teel

Seven Effective Movements for Strength Training

knee dominant movement: step up or lunge
hip dominant movement: squat or deadlift
core: Plank or Paloff press
horizontal push: push-up
horizontal pull: row
vertical push: Shoulder Press
vertical row: Pull Up

Topics Discussed in the Podcast

Nutrition for cyclists & measuring your calories
Portion control
Weight loss for performance
The 7 Effective Movements
Balancing strength and endurance training
How to time strength training with cycling intervals
Strength vs mobility
Crash resilience
What you need for your home gym

Strength Training for Cycling Exercises

[embed]https://youtu.be/chSTSgCYL9c[/embed]

Posterior Pelvic Tilt: Great for low back pain!

https://youtu.be/JPaiq9wd7ko

Lay on the ground with your feet planted and knees bent at about 90°. Now, try to eliminate the space between the floor and your lower back by simultaneously contracting your lower abs and “tucking” your hips. Reinforcing the brain/muscle connection with your lower abdominals can help keep them more active while riding, reducing strain on your lower back. Do 10 slow reps before each workout or ride.

What You Need For a Home Gym

Listen Now: Strength Training for Cycling

Links

Check out Dialed Health and Derek Teel's programming
Follow

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Nutrition Tips for Endurance Athletes with Anne Guzman** Mar 11, 2021
A common topic of conversation is nutrition tips for endurance athletes. There are many different approaches, but understanding the basics of sports nutrition will help you make personalized decisions to find the right fit for you. Enter: Anne Guzman- sports nutritionist.

Anne is a Registered Holistic Nutritionist with the Canadian School of Natural Nutrition, specializing in Sports Nutrition as a Sports Nutrition Consultant. She believes that athletes often undermine their training by not fueling their bodies with proper nutrition as well as not timing their nutrition optimally for performance gains.

Anne has an interesting background as an athlete. She was a Varsity Freestyle Wrestler and also become a Professional Road Cyclist, racing both nationally and internationally. She has competed in World Cup Races, the 2007 Pan Am Games as well as in Europe. Anne's curiosity and love of learning enabled her to also use her own body as an experiment for recovery and race nutrition.

"But when it comes time to get down and dirty and train hard, you have to be willing to... yeah you can do it with potatoes, but eat some easily digestible carbohydrates to fuel the work. I think it’s a big picture, an athlete needs both sports nutrition and good daily nutrition but it’s about knowing when you have to kind of step more into the performance nutrition based on how close you are to your training and what you’re doing on the bike. And a lot of it has to do with digestion."

-Anne Guzman

**Topics Discussed in the Podcast**

Anne's love of learning

Sports nutrition for activity level

nutrition for competitive athletes versus exercising for health

nutrition pitfalls of endurance athletes (carbs, caffeine strategy, hydration)

the right kind of fatigue

should you take supplements?

restricting calories

When to Eat Carbohydrates and How Much?

Listen Now: Nutrition Tips for Endurance Athletes

Links

Check out all of Anne's articles on Prokit

Follow Anne on twitter

visit Anne Guzman's website

Learn about RED-S

Get the Plant Powered Academy Cookbook!

Listen to this episode all about sports nutrition I recorded with Roxanne Vogel of GU Energy Labs

Listen to Anne Guzman's podcast!

___

Try Inside Tracker Blood Test for Athletes

For 25% off, get the Inside Tracker Discount code! The Inside Tracker Discount Code is good for all purchases store-wide.

How does the InsideTracker blood test work?

They measure over 30 biomarkers like cortisol, hsCRP (inflammation), magnesium, vitamin D, ferritin and so much more.

Each biomarker shows an optimized range and how you can add
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**The Athlete Mother Series: Consistency and Daily Actions** Mar 05, 2021
The journey of being an athlete mother is an interesting one. From being a pregnant athlete to navigating life and training with a baby, there are so many personal insights to be gained! This podcast is segment 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 consistency is so key when you are an athlete mother.

"It’s like the grinch, you feel your heart growing from that little crunchy pea up into the bigger. You get wooed by this little person who is now looking at you with these adoring eyes and playing with you, and you just can’t help but melt. It’s just the funnest thing. Each month that goes by, he’s more and more engaging and more and more fun. And then you know how to push is buttons and how to make him laugh and how to have fun with him. Each month that goes by for me as a father- and it’s just the craziest thing even to say that word “father”. As a father, you start to feel more like a father and less like a provider."

-Matt Ewonus

**Topics Discussed in the Podcast**

the personal value of podcasting

consistency + grind

the power of daily actions

why train mental skills?

how having a baby has impacted our relationship

how we communicate as a couple

the relationship between older babies and fathers

nutrition tips for plant-based babies

Mental Skills for Athletes

Resources

My episode with Brenda Davis and Reshma Shaw on plant-based nutrition for families

Get the book: Nourish (the book for plant-based families)

check out Plant-Based Juniors

Get my updated cookbook- Plant-Powered Academy

Thanks to our Podcast Sponsor:

Easy to follow Mobility & Stretching for Cyclists

You know you *should* be stretching or doing some strength work as a cyclist, but you just can’t get started. Maybe you’re overwhelmed with too many options. Maybe you want to start but don’t know what’s best for cyclists. Well, Dynamic Cyclist has you covered wit
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Mobility for Cyclists — **The Athlete Mother Series: Consistency and Daily Actions** Mar 05, 2021
The journey of being an athlete mother is an interesting one. From being a pregnant athlete to navigating life and training with a baby, there are so many personal insights to be gained! This podcast is segment 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 consistency is so key when you are an athlete mother.

"It’s like the grinch, you feel your heart growing from that little crunchy pea up into the bigger. You get wooed by this little person who is now looking at you with these adoring eyes and playing with you, and you just can’t help but melt. It’s just the funnest thing. Each month that goes by, he’s more and more engaging and more and more fun. And then you know how to push is buttons and how to make him laugh and how to have fun with him. Each month that goes by for me as a father- and it’s just the craziest thing even to say that word “father”. As a father, you start to feel more like a father and less like a provider."

-Matt Ewonus

**Topics Discussed in the Podcast**

the personal value of podcasting

consistency + grind

the power of daily actions

why train mental skills?

how having a baby has impacted our relationship

how we communicate as a couple

the relationship between older babies and fathers

nutrition tips for plant-based babies

Mental Skills for Athletes

Resources

My episode with Brenda Davis and Reshma Shaw on plant-based nutrition for families

Get the book: Nourish (the book for plant-based families)

check out Plant-Based Juniors

Get my updated cookbook- Plant-Powered Academy

Thanks to our Podcast Sponsor:

Easy to follow Mobility & Stretching for Cyclists

You know you *should* be stretching or doing some strength work as a cyclist, but you just can’t get started. Maybe you’re overwhelmed with too many options. Maybe you want to start but don’t know what’s best for cyclists. Well, Dynamic Cyclist has you covered wit
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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Female Cyclist Changing the Sport: Kathryn Bertine Feb 25, 2021

Kathryn Bertine is a retired professional female cyclist, an activist for equity in women's pro cycling, author, and documentary filmmaker. You might have heard of the film, Half the Road, which chronicles the inequality in women's cycling that also is a metaphor for life.

With Half the Road, Kathryn noticed that the women's road races were often shorter than the men’s events, prize money was pitifully lower, and in some cases, non-existent, the female pros had no base salary nor any sort of union to protect their best interests, and the governing body of the sport treated the female racers like second-class citizens. Kathryn couldn't help but wonder why this was so, and her voice as an activist got louder. Things have improved since Half the Road came out in 2014, but we still have a long way to go.

The powers that be continued to reject and shun her when her "why" got deafening loud, and she started asking big questions, but it didn't stop her from becoming a pro cyclist at the age of 37. She raced five years on the pro circuit with four UCI domestic and World Tour teams Colavita, Wiggle-Honda, BMW, and Cylance Pro Cycling. She retired from racing in 2017 but remains active in advancing equity for women’s pro cycling.

Kathryn also started the social activism movement Le Tour Entier to bring parity to women’s professional road cycling, starting with the Tour de France. She and her team succeeded, and the women’s field was included in 2014 with the addition of La Course by Tour de France.

She is the author of 4 books, with her newest book, Stand, just hitting book stores. Stand is Kathryn Bertine's memoir on activism, a manual for progress, and what really happened behind closed doors in her life while making big changes. Change and social activism don't come easy. With unabashed honesty, humor, and authenticity, Kathryn lets you in behind the scenes as she wrestled with the question, "Is the journey worth the struggle?"

As you can see, Kathryn has made huge waves for women's professional cycling, and she's not done yet.

"Change is possible. Activism isn’t relegated to the wealthy, the famous, the politicians, the influencers. We “regular people” have the power to make change happen, too." - Kathryn Bertine

"You can't just run into the battlefield of change and change the world without your own personal world changing as well." - Kathryn Bertine

"I think it's really important that people know that within us can coexist sensitivity and insecurities, but also strength and power. And I do have some self-belief that - yeah, you know what, we are all capable of creating change. I think each and every one of us has the ability to rally the troops to call out change and make things happen, and I'm proof of that. I'm not famous, I'm not wealthy, I'm not a politician or a celebrity Instagrammer. But if I was able to affect change at the Tour de France, then anybody can create change and make something happen." - Kathryn Bertine

Topics Discussed in the Podcast

having the confidence to speak your mind
the current state of inequity in women's professional cycling
making Half the Road
how to have more self-belief
the power of vulnerability
how to be an activist
the ghosting that happens in the cycling industry
the women's Tour de France

Resources

Follow Kathyrn Bertine on Instagram
Go to Kath

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Make Better Decisions and Routines with Robyn Conley Downs** Feb 18, 2021
Robyn Conley downs, author and podcast host of The Feel Good Effect believes wellness needs to be simplified into small shifts to create big changes in your mindset, behaviors and decision making.

The Feel Good Effect takes Robyn's big ideas and makes them easy to execute with simple shifts. Her website, Real Food Whole Life is home to all things health and wellness and Robyn uses simple, science-backed strategies to help people cut through life’s clutter to uncover small shifts that create huge change. She believes in finding more calm, ease and joy in your life right now; and lives by her motto, *gentle is the new perfect*.

Holding a Master’s degree in education with an emphasis in behavior change, and 4 years of public policy & health change at the doctoral level, Robyn's work taps into cutting-edge science around psychology, neuroscience, mindfulness, and habits. Recently named one of the Most Influential Women in Wellness, she helps people cut through life’s clutter to uncover small shifts that create huge change. Make sure you also check out Real Food Whole Life which is the home of the Feel Good Effect.

What is Real Food Whole Life?
Health and Wellness according to Robyn Conley Downs is about self-compassion, gratitude and flexibility. It's about making important decisions, how to stop beating yourself up, and how to switch from a striving mindset to a feel good mindset.
"The perfection, all-or-nothing thinking, comparison path isn’t a great one, but it’s often the one we’re on. But we can start walking a different direction with self-compassion, and gratitude and flexible thinking and we can end up getting different results." -Robyn Conley Downs

**Topics Discussed: Real Food Whole Life (H**ow to make better decisions and routines)

how to make sustained changed in your life

identifying thought patterns that hold you back

the problem with willpower

how to create a routine if you hate routines

how to make big decisions in life

how to stop beating yourself up

The Feel Good Challenge

Listen Now about The Feel Good Effect

Resources

Follow Robyn of Real Food Whole Life on instagram

Buy the book: The Feel Good Effect

Check out The Feel Good Effect Podcast

Listen to my short podcast on boosting willpower

Check out The Four Tendencies by Gretchen Rubin

Thanks to our Podcast Sponsor:

Easy to follow Mobility & Stretching for Cyclists

You know you *should* be stretching or doing some strength work as a cyclist, but you just can't get started. Maybe you're overwhelmed with too many options. Maybe you want to start but don't know what's best for cyclists. Well, Dynamic Cyclist has you covered with foam rolling routines, strength training, and even injury rehab programs that are simple, effici ent,
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Life Lessons from Cyclocross Champion and Mom, Nikki Brammeier Feb 11, 2021

Nikki Brammeier is a cyclocross champion and had her first baby during lockdown in 2020. Nikki has stood on many World Cup Cyclocross podiums (12 to be exact), has been British National Champion across multiple disciplines of cycling, and has had great success in road racing as well. She is also a cycling coach and founder of her company, Mudiita Coaching.

"My aim is to inspire, coach, and mentor the next generation of cyclists using my past experience, creating happy, healthy bike riders"

-Nikki Brammeier

Topics Discussed in the Podcast

3 key elements to becoming a cyclocross champion (resilience, support, passion)
how to avoid burnout as a cyclist
Nikki Brammeier's decision to retire from cycling
pregnancy, breastfeeding, and fluctuating hormones
how Nikki handled training as a pregnant athlete
post-partum healing, body image, and resilient parenting

"I think that's one thing being an athlete teaches you is you learn to read your body quite well. Your mental well-being is important and your baby senses that. That time away, just those few hours on your bike or going for a run, or doing something for yourself is so important for you to be the best mom you can be because you come back and you're more full of energy and ready to give your all." -Nikki Brammeier

Resources

Follow Nikki Brammeier on Instagram
Check out Mudiita Coaching

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InsideTrack: Take a Selfie from the Inside

Get 25% off all tests with this link!

InsideTracker 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 like your energy, cognition, endurance, heart health, and more. I started working with InsideTracker in 2017. I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have baseline and also recurrent bloodwork as you age and also simply as an athlete.

Listen to the Episode with Jonathan Levitt from InsideTracker

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Molly Hurford and The Consummate Athlete: Up Your Game** Feb 04, 2021
Molly Hurford is the co-host of The Consummate Athlete Podcast and her new book co-written with her husband: Becoming a Consummate Athlete. Molly Hurford has built her career with several aims in mind: Write constantly, race often, travel frequently and live on her own terms, mostly outside. Molly has been on this podcast a couple of times because she contributes so much to our community. She’s also the author of multiple books on cycling and nutrition including a book about Saddle Sores that is popular. She also has a series called Shred Girls, a young adult fiction series focused on getting girls excited about bikes. Molly is also the author of the book How To Get Sponsored as well as her new course on ProKit.

"A consummate athlete seeks health, community, and adventure through movement."

- Molly Hurford and Peter Glassford

In this episode, we do a deep dive into what it means to be a Consummate Athlete.

Molly likes everything bike and everything trail running.

**Topics Discussed in the Podcast**

all about habits and sticking to them

what is RED-S / her pod with Anne Guzman

the number on the bathroom scale

athletic identity

journaling for athletes- favorite prompts; weekly review, gratitude journal

head to toe skin care

30 second bedtime habit

Listen Now

Resources

Get Becoming a Consummate Athlete Book

Get the Athlete Sponsorship Guide

Take her Sponsorship Course on ProKit

Get Shred-Girls

Check out Outdoor Edit (Molly's website)

Listen to the Consummate Athlete

Follow Molly on Instagram

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2 Ways to Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Key to Boosting Confidence: Start with Self-Acceptance Jan 29, 2021

Confidence - it can be hard to boost your confidence when you feel like you are lacking it. But research shows that increasing confidence is actually a trainable skill. A lack of confidence can show up in many different forms; being worried about what other people will think of you, fear of rejection when putting yourself out there, feeling like you don't have the skills, education, or training to for a task or role, or fear of it not going a certain way and what that could mean about you. It's normal to experience all of these feelings, but part of mental toughness means you are able to recognize and allow them, investigate the what or the why, and then use mindfulness and some mental tools to overcome it.

There are several elements of self-confidence and a potent one is self-acceptance One of the biggest landmines with detracting from self-confidence is comparing yourself to others. I've been there- I feel great about what I did... until I've seen what others have done. The first step is realizing that you're comparing. The self-awareness around your thoughts and then asking what insight you can gain from it is very powerful. If you find that comparing yourself to others is draining your confidence, check out this post I wrote on how to stop comparing yourself to others.

As a side note, if you're looking improve your mental toughness and boost confidence, check out my Mindset Academy. You'll find 22 lessons based on many years of research, real-life experience and real-world takeaways.

Read the complete show notes.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Training the Pelvic Floor for Performance with Corinne Wade Jan 22, 2021

Pelvic health and training the pelvic floor for performance was something I thought only applied to pregnancy and post-partum women. So when I became pregnant, I went to see not one, but two pelvic floor physios to learn as much as I could about it. During pregnancy, it mostly about education, but once I had my baby it was time to do the work. I had some initial symptoms after having my baby- some that disappeared on their own and some that mandated professional help (that have since resolved). The thing about pelvic health is that it isn't just for women and it isn't just for pregnancy. If you're an athlete, you might be missing a key piece of making your body work for you. I learned that the pelvic floor isn't just the muscles in your pelvis. It's how your entire core works in synchronicity- your diaphragm and breathing coordination with your abdominal muscles and pelvic floor muscles.

In general, many athletes have tighter pelvic floor muscles. I've always ha a tendency toward flared ribs, a tight thoracic spine and pectoral muscles. I found that retraining (or rather training my pelvic floor for the first time), I got stronger and more coordinated using my core and with breathing. It's something I'm continuing to work on. That's where I met Corinne Wade. I went to see her post-partum to make sure I came back even stronger.

Corinne is a registered physiotherapist and has specialized in pelvic health for over 25 years. She is the proud owner of Kare Physiotherapy and provides high-quality pelvic floor rehabilitation and treatment to men and women with pelvic floor pain or dysfunction. She is passionate about Women's health and has a keen interest in helping women and female athletes strengthen their core and pelvic floor muscles postpartum. Corinne frequently lectures on many topics including male and female incontinence, core strengthening, injuries related to pregnancy, and male/female sexual dysfunction. She is a member of the Canadian Physiotherapy Association, the Canadian Continence Foundation, the International Pelvic Pain Society and the Canadian Society of Intestinal Research.

Topics Discussed in the Podcast

what is the pelvic floor works and how it's connected to the diaphragm
how to breathe properly
addressing the common, but not talked about: painful sex
some stretches to address a tight thoracic spine
Mythbusting around pelvic health
- you only need to see a pelvic floor physio if you've had a baby
- c-sections don't need to see a pelvic floor physio
- only females need pevlic floor physio
- leaking urine is normal
- I'm too old/it's too late to get help
expectations around pregnancy and fitness
debunking the fear around diastasis recti
let's talk about prolapse
do kegels do anything?
training the pelvic floor for performance

Listen Now

Resources

Instagram: KarePhysio
Corinne Wade's website: Karephysio.com

Corinne's general athlete/pelvic floor resources:

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Self-Talk for Performance: Mental Skills for Athletes** Jan 14, 2021
Self-talk for performance is like the secret weapon you didn't know you had. Your body only gets you so far, and a lot of the time it's your mind that gets you to the finish line. If you're challenging yourself, there's no doubt been moments of wanting to quit- or maybe you actually have quit a time or two. Self-talk in sports is a common thread, but working on your self-talk for anything in your life is key to optimism, resilience, and even equanimity. I like to say "the most powerful voice in the world is the one inside your own head, and it's the only voice that is with you your entire life."

This podcast is a talk I gave for the TransRockies virtual training camp. It's also with great excitement I'm announcing that enrollments for my Moxy & Grit Mindset Academy are now open. You can find it at moxyandgrit.com and also on my website: sonyalooney.com.

**Sign up!!**

The course is all about training mental toughness and the skills you need to be your best on race day and beyond. The course has 4 main modules: Goals & Habits, Motivation & Mindset, Self-Talk & Optimism, and Race Day Confidence. I've taken the wisdom of my podcast guests over the years, many books by Phds and experts I've read over the last 6 years, and my own real world experience to bring to you an actionable, engaging course. Also included is a digital workbook where I've taken some key lessons from positive psychology and productivity to help you move forward to build confidence, grit, and set goals based on identity and process.

But back to today's podcast- it's a chip off the iceberg from the topic of self-talk for performance. Today, I give an overview to some topics I cover in detail in my course. Things like:

**Topics Discussed in the Podcast**

Defining self-talk

types of self-talk

how to make self-talk more effective

changing your explanatory style

powerful mantras

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Metabolic Health for Athletes with Casey Means, MD Jan 07, 2021

Metabolic health might be something you've never considered. Metabolic health is way more than just the number on the scale or your BMI. It's considering things like having ideal levels of blood sugar, triglycerides, HDL cholesterol, blood pressure, waist circumference and more without the use of medications. These factors directly relate to a person’s risk for heart disease, diabetes, and stroke. Your metabolic health also affects sleep, energy levels, recovery, appetite, and more. A study with 8,721 adults from UNC Chapel Hill noted that only 1 in 8 people, aka 12% of the population have optimal metabolic health.

I've mentioned how much I love InsideTracker on this podcast because you can order a very comprehensive blood test that teaches you about your metabolic health and so much more to optimize your health. In today's podcast, I got to sit down with Stanford MD, Casey Means. She is also the Co-Founder & Chief Medical Officer of pioneering digital health startup Levels. Dr. Casey is focused on using continuous glucose monitoring to solve the epidemic affecting the health and wellbeing of 88% of the US adult population: metabolic dysfunction. She also promotes plant-based nutrition for optimal health.

Dr. Means has been featured in Forbes, Entrepreneur Magazine, Business Insider, Endocrine Today, Startupbeat, Healthy Human Revolution, Well + Good, and more, and her writing has been recently published in TheHill.com and Metabolism with articles about the strong relationship between chronic lifestyle-related diseases and COVID-19 mortality, and innovative healthcare and policy solutions to ameliorate this. She is an award-winning biomedical researcher, with past research positions at the National Institutes, Stanford School of Medicine, and NYU. Her clinical work focuses on Functional & Lifestyle Medicine, with an emphasis on whole foods plant-based (WFPB) nutrition, mind-body connection, and physical activity as foundations of metabolic and overall health.

An app that some friends of mine have recently released is called 80/20 plants that offers one-on-one coaching for changing your diet. There are daily lessons with videos + meal planning help + hundreds of recipes and a supportive community

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The Sonya Looney Show is produced by Palm Tree Pod Co.

9 Things I Learned in 2020 Dec 31, 2020

2020 was a crazy year for everyone. 2020 isn't only the year of COVID-19, Black Lives Matter, and the biggest voter turnout in the USA- it was the year I had my first child. Even though this year had its challenges, there were a lot of positive things I pulled out of this year and having a baby really helped me along the way. I hope you enjoy!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Exercise Guidelines During Pregnancy and Post-Partum with Catherine Cram, MS Dec 18, 2020

What are the real exercise guidelines during pregnancy and post-partum exercise guidelines? How do you safely exercise through your pregnancy? With the varied advice from medical doctors and midwives, it's important to get up to speed with the current pregnancy exercise research. Enter Catherine Cram, MS. Catherine is an exercise physiologist and the owner of Comprehensive Fitness Consulting, a company that provides pre- and postnatal fitness certifications and information to hospitals, health and wellness organizations, and the military. Comprehensive Fitness Consulting offers the most current, evidence-based fitness information to pregnant and postpartum women and their healthcare providers.

Catherine Cram is coauthor of Exercising Through Your Pregnancy with Dr. James Clapp. She is the author of Fit Pregnancy for Dummies and a contributing author of Women’s Health Care in Physical Therapy: Principles and Practices for Rehabilitation Specialists.

We talked about everything you want to know- how hard to go, heart rate guidelines, how exercise benefits the fetus and pregnant mother. We talked about exercise and core temperature during pregnancy, how to know if you're going too hard. I loved that we went deeper into how your physiology changes and how that affects your cardiac, respiratory, and musculoskeletal systems. We also talked about return to sport post-partum. We also talked about breastfeeding and the energy needs associated with it.

Want more on information on being a pregnant athlete? Here's all of the blog posts and podcasts I've published on the subject.

Topics Discussed in the Podcast

biggest myths about exercising while pregnant
how to safely exercise during pregnancy
the data about how exercise positively affects the mother and fetus
heart rate rules for exercising during pregnancy
how hard can I go and for how long
warning signs of exercise being too much during pregnancy
post-partum return to sport
dispelling fear around diastasis recti
breastfeeding and exercise

"I don’t want set (pregnancy exercise) guidelines because in doing that, we limit some and we overdo it for others. I don’t believe in these limitations being put out there for absolutely no reason. We shouldn’t do that. We should empower women, empower them to understand what’s safe and effective. I can tell you in all the years of working with the 1000s of pregnant women I’ve worked with, I’ve actually never had a woman become injured or have a problem with her pregnancy because of the workouts she did, which is pretty amazing."

-Catherine Cram, MS

Resources

Visit Catherine Cram's Website on Designing Pre-Natal and Post-Natal Exercise Programs
Some of Catherine's articles for BabyCenter (she is on the medical advisory board)

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**The Push for Plant-Based Baking with Ed and Natasha Tatton of BReD** Dec 10, 2020
Plant-based baking is on the rise and a fun fact you may not know- sourdough is actually plant-based! It's also considered a fermented food. Enter today's guests- the owners of the first vegan bakery in the Sea to Sky Corridor in BC- Eds Bred.

I'm always fascinated to learn about the different journeys people go on to work towards optimal health. And I also love to hear what they do next. Once you start changing small daily actions, these new habits start to form a new identity and with that identity often comes a slight shift in purpose and what you believe you are capable of. Today's guests are both intriguing and are passionate about sustainable business and plant-based baking.

Originally from the UK, Ed has been working in the restaurant business since the age of 13 and went to a culinary college to become a fine-dining chef. Natasha is also from the UK and the two met in 2003 and soon after began traveling. After taking a snowboarding trip to Whistler, they both fell in love with the location and decided to make it their home. Ed took his passion for cooking from scratch and started making sourdough bread. It started off as a thing to do for friends and family but quickly grew into a business he co-owns with his wife - BReD and is the first vegan bakery in the Sea to Sky Corridor in BC. That's right! Ed and his wife are both plant-based and so is all of their delicious baking. Ed found that after he went plant-based, he was able to come off all the heart medication he was on for heart disease.

Ed and Nathasha feel that their concept of being plant-based is a fresh take on the tradition of baking, as well as being zero-food waste, with a strong emphasis on organic and locally-sourced ingredients, differentiating them from other bakeries.

This conversation goes far beyond baking. We talked a lot about life- about labels in society, gender constructs (like what it means for Ed to be a man who eats plant-based and goes to yoga), journalism, meaning and purpose, fine dining hacks and so much more.

"How did meat become such a manly affair? I think it came from this providing for your family. When there wasn't food to forage, the men would go off and hunt and bring back a beast and everyone would have food, and it was a survival strategy. Well, now when we look at the society we're in, what is the survival strategy? It's not going back and killing everything that's running around. It's actually taking it back to the forager mentality. We have fewer resources, fewer land resources, and if we really want to provide for our families, then the plant-based diet takes up a lot less water and land than any animal-based diet."

-Natasha Tatton

**Topics Discussed in the Podcast**

history of sourdough bread

their plant-based journey

the movement of plant-based food and fast-food

how eating plant-based can reverse heart disease

fine dining hacks

gender constructs applied to nutrition

owning a business as a couple

meaning and purpose balanced with making money

Listen Now

Links

Visit Edsbred.com

The journalist mentioned: Katrina Fox

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2 Ways to Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Dealing with Mom Guilt Dec 03, 2020

Dealing with Mom Guilt is real for many busy women.

This podcast is an audio re-creation of an article I wrote for Velonews via their Active Pass subscription service. I got to interview some very successful cycling moms whom I admire like Rose Grant, Larissa Connors, Laura King, and Jennifer Smith.

Dealing with mom guilt and trying to balance cycling (or being an athlete), self-care, spending time with your baby, child, or children, working, and having relationships is hard. Realizing that prioritizing self-care and happiness is the foundation of your pyramid and is what helps you show up as the best mom, human, partner, and employee. Studies show that having an optimistic outlook on life increases both resilience and productivity.

That said, I don't really believe in balance. I believe in intentional imbalance. Balance doesn't exist but being intentional about how and where you focus your energy is useful and effective.

Here's the audio of my article for Active Pass/Velonews.

Listen Now

InsideTracker: Take a Selfie from the Inside

Use Code: GIFTFROMSONYALOONEY for $200 OFF the Ultimate Plan

InsideTracker 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 like your energy, cognition, endurance, heart health, and more. I started working with InsideTracker in 2017. I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have baseline and also recurrent bloodwork as you age and also simply as an athlete.

Listen to the Episode with Jonathan Levitt from InsideTracker

Support the Show

If you would like to support the growth of 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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Finding Your Strong and with SWAP Coaches David and Megan Roche Nov 26, 2020

Finding your strong isn't always easy, but if you're familiar with SWAP Coaches David and Megan Roche, you are probably familiar with their infectious optimism. David and Megan are both coaches of their company, SWAP- Some Work, All Play that David founded in 2013. The powerhouse couple coaches some of the top trail runners and obstacle course athletes in the world. Their coaching speaks for itself with over 17 US National Championships won, athlete appearances on Team USA 14 Times, Spartan World Champions, and more.

"For us, it's all about finding your strong. We want athletes to really embrace the athletic strength-based nature of being an endurance athlete. What that means in practice is that everyone's strong looks so different. So you can't go on looks, you can't even go necessarily on what you're seeing in the mirror because that is so distorted. And it's not analogous to anything with performance or growth or anything. What we really want is someone to be "Ok, I want to be a boss! I want to be strong!" And that's how you eat, that's how you train. What we're there for is supporting that with gentle affirmation that you're enough as you are, you are perfect the way you are and things like that, but then also coming in with science. "

-David Roche

Megan is the 2016 USATF Trail Runner of the Year at the ultra and sub-ultra distances. She is a five-time national champion, a North American Mountain Running Champion, and a six-time member of Team USA. She graduated from Duke University with a degree in Neuroscience and received her M.D. from Stanford Medical School. At Stanford, she is doing a PhD in epidemiology, focused on population health and genetics for athletes. Megan started coaching with SWAP in 2016 with the premise that she could help athletes learn to love the process of training, embrace their inner ninja, and recover using a Taco Tuesday approach.

David is the 2014 USATF Trail Runner of the Year at the sub-ultra distance. He is a two-time national champion and three-time member of Team USA. He graduated from Columbia University with a degree in Environmental Science and received a master's degree and law degree from Duke University. He also is a writer for Trail Runner Magazine.

The two also wrote a book, the Happy Runner. I had David on the podcast once before going all into their book. David and Megan's book really resonated with me because it's about being a happy athlete.

This year, the couple started the SWAP podcast which happens to be one of my favorites. This episode is packed with energy, fun, and great learning about secrets to happy coupledom, eating lots of food, self-acceptance, how to deal with quitting, death, talent and so much more!

David and Megan's message to you is:

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Plant-Based Nutrition for Children and Teens with Brenda Davis, RD and Reshma Shah, MD Nov 20, 2020

The ultimate resource for plant-based nutrition for children and teens is here! Brenda Davis is one of the top authorities and dietitians in plant-based nutrition. She is the author of 11 books including the incredibly comprehensive book, Becoming Vegan and is the co-author of the new book, Nourish: The Definitive Plant-Based Nutrition Guide for Families along with Reshma Shah, MD. Brenda is one of the world's leading plant-based dietitians and an expert in reducing the world's Type II Diabetes problems with Plant-Based Diets. She teaches lifestyle medicine courses all over the world, has been flown by the prince of Saudi Arabia to Saudi Arabia to consult on diet. A highly sought after speaker for nutrition and medicine conferences, she has presented in 20+ countries on 5 continents. She has already been on the podcast twice which I'll link in the shownotes.

And now, her co-author Reshma Shah, MD joins us for today's episode. Reshma Shah, MD, MPH, is a board-certified pediatrician and an affiliate clinical instructor at Stanford University School of Medicine. She received her undergraduate and graduate degrees from Johns Hopkins University and her medical degree from Drexel University College of Medicine. She has additional training and certification in plant-based nutrition and cooking.

Nourish is an evidence-based, practical resource that explores the many benefits of a plant-based diet and provides parents with the tools they need to provide excellent and balanced nutrition to their families.

“In this book, we wanted to provide the answers to all the questions parents may have. Whether they are already fully plant-based or they’re just beginning their journey. So that they can do it with confidence, with a sense of joy, and without anxiety and fear.” -Dr. Reshma Shah

In Nourish, parents will learn:

How a diet centered around plants can optimize health, prevent chronic disease, care for our planet, and be an act of radical compassion.
Nutrition specifics for all the stages of childhood—from pregnancy and breastfeeding all the way through adolescence.
Tips, strategies, and mouthwatering recipes to bring all of this information to the dinner table as families explore the wonderful world of plant-based eating. Best of all, the authors don’t insist that families have to commit to 100% plant-based eating if they are intimidated. Simply changing up your family’s menu a week at a time can really make a difference.

Topics Discussed in the Podcast

nutritional requirements for infants
can infants eat plant-based diets
decoding breastmilk nutrition facts
how to get your kids to eat healthier
deficiencies to watch out for in both plant and animal-based diets
supplements you need for exclusively plant-based diets
baby-led weaning

Listen Now

Inside Tracker: Take a Selfie from the Inside

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Eat, Race, Win with Professional Chef Hannah Grant Nov 12, 2020

Hannah Grant has had a fascinating life. From joining the navy in search of discipline to working at the #1 ranked restaurant in the world , and to being a professional chef for Tour de France Cycling teams and even the Dakar Rally- Hannah has some stories. She also has an incredible reservoir for handling high-pressure environments and unshakeable self-belief. While stirring a 200-gallon drum of goop in the middle of the Arctic Ocean while in the navy, she had an epiphany: I'm going to go to Chef School! From serving big pots of goop to working in the #1 restaurant in the world was quite the shift. And it doesn't stop there. She's won a Daytime Emmy for her Amazon Prime series, Eat Race Win which is a documentary series about cooking for a professional team at the Tour De France... and her next endeavor? Partnering with Dr. Stacy Sims on a supplement for flights to help you stay hydrated and also supplements for sleep..I love Hannah because she is so real and so honest about her life and the challenges she's gone through along her path of success.

She is the author of 2 cookbooks and is offering a 20% discount off her most recent cookbook, Eat Race Win. You can find it in my instagram post about this episode and also in the show notes. I'll also be sending it out in my weekly newsletter.

Topics Discussed in the Podcast

Her obsession with house plants
her time in the navy
being a woman trying to fit in
chef school and working in a #1 rated restaurant in the world
working in high pressure environments
how to cook for the Tour de France
functional food tips for recovery
how she manages stress

Resources

Watch Eat, Race, Win on Amazon Prime
Hannah Grant's website
Hannah Grant's instagram
Discount code for Eat, Race Win: sonyalooneypodcast

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Dealing with Uncertainty during the Election and Beyond Nov 06, 2020

This episode is about the tools to help you navigate uncertainty in your life, regardless of where you are on the political spectrum.

These tools are helpful in any situation.

1. Control the controllables (and sometimes we think we are doing that by searching for even more information)

2. Self-care in the form of self-restoration

3. Mindfulness practice, sitting with discomfort

4. Looking for humanity

5. Practicing self-compassion

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Make Habits that Stick with James Clear** Oct 29, 2020
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” James Clear is an expert in behavior change. He is the author of the New York Times Bestseller, Atomic Habits, and it's sold more than 1 million copies! I first discovered James Clear many years ago when he started publishing articles on in his website and sending out a fantastic newsletter than now has over 650,000 subscribers. The way he describes things like goal-setting, how to be productive, and how to make habits that stick is easy to understand and put into action.

Many people attribute failing to break bad habits or failure to stick to new habits with a lack of willpower. They think the problem is them. But James says James Clear says, “If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems.” We talk about how to create an environment that makes it easy to make habits stick. We talked about the 2-minute rule (I've talked about this before as well- the importance of just setting the goal to show up). We also talked about the difference between motion and action (learning about doing something versus actually doing something).

And quite possibly the most powerful idea with habit change is the idea of identity-based habits and how to measure them. James Clear says, "Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat."

I'm so thankful for James Clear's work. I've used his research in my speeches, articles, and books because no one can create clarity like he can. This episode is a gamechanger and so is his book, Atomic Habits.

**Topics Discussed in the Podcast**

Four laws of behavior change

identity-based habits

the compound effect of habits

the 2-minute rule

decisive moments

Don't miss your habit twice

how to break bad habits

how to create an environment so you don't need willpower

extrinsic vs. intrinsic motivation

the difference between motion and action

social media practices

Listen Now

Resources

Get James Clear's book : Atomic Habits

Visit JamesClear.com

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2 Ways to Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Say What You Mean with Oren Jay Sofer Oct 22, 2020

Sometimes it's hard to say what you mean. Oren Jay Sofer says, "Communication is a learnable skill and it’s one of the most powerful levers for making change in your life and the world." Non-violent communication is about taking responsibility for what we are experiencing using empathy, deep listening, know how to make requests.

Author and renowned meditation instructor Oren Jay Sofer regularly teaches a mindful approach to non-violent communication. spent two and a half years of living as an Anagarika (renunciate) at branch monasteries in the Ajahn Chah Thai Forest lineage. Today, his teaching combines classical Buddhist training with the accessible language of secular mindfulness. Since the early 2000s, Oren has had a deep interest in the relationship between contemplative practice and communication. A graduate of the BayNVC North American Leadership Training, he has taught classes and workshops in Marshall Rosenberg’s Nonviolent Communication (NVC) nationally since 2006. His innovative retreats and online programs in Mindful Communication offer one of the only opportunities in the U.S today to explore the intersection between formal meditation practice, Right Speech and NVC. Oren is the founder and Guiding Teacher of Next Step Dharma, an innovative online course focused on bringing the tools of meditation to daily life, and co-founder of Mindful Healthcare. Oren has created mindfulness programs for organizations, companies, and apps including Apple, Kaiser Permanente, Lumosity, Calm, 10% Happier, Simple Habit and others.

I loved his book, Say What You Mean: A Mindful Approach to Nonviolent Communication. In the book, a main theme is that every thought or feeling is there to try to meet a need. If you can try to figure out what need your thoughts are tied to, it's easier to articulate what you need to those around you. It's also useful when listening to someone in a disucssion or conflict to tease out what need they are trying to have met. I also enjoyed learning about conflict and viewing it as a way to deepen relationships. I also learned that non-violent communication and conflict resolution isn't necessarily to try to get someone to do things your way, it's about deepening understanding of one another because sometimes we simply can't agree to have the same viewpoint. Non-violent communication has a framework of observation, the feeling, the needs and values to be met, and the request.

Three questions you can ask yourself are what happened, how do I feel about it, and why?

I also loved learning about how to use mindfulness in listening and communication as well as how to ground yourself in your own body when tensions rise.

Topics Discussed in the Podcast

from childhood actor to meditation instructor
4 types of conflict avoidance
self-empathy
tools for internal pressure
No mud, no lotus
addressing the voiceless and gender constructs
how to make requests of others

Listen Now

Resources

Oren Jay Sofer's website
Get Oren's book: Say What You Mean: A Mindful Approach to Nonviolent Communication

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**The Revolutionary Potential of the Bicycle For Women with Author Hannah Ross** Oct 16, 2020
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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

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

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2 Ways to Give Back to the Show

Thank You!

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The Sonya Looney Show 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
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
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Creating Positive Direction In Your Life with Stu Massengill** Sep 24, 2020
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!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

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

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 Pod

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Find Your Purpose with Misty Sansom** Sep 10, 2020
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!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

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

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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!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

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

"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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

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

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**My Athlete Motherhood Series Episode 4** Aug 06, 2020
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! I wanted to bring my husband, Matt Ewonus in on this episode as I will on some of the future Athlete Motherhood series because Parenthood is really what it's about! In this episode, we talked about how to stay motivated when your race or event got canceled (or just how stay in it if your training has gotten stale).

**Topics Discussed in the Podcast**

Staying motivated when your event has been canceled or you're just in a rut

Live Strava Segments on the Wahoo ELEMNT

Power Numbers and TrainerRoad workouts

Using Strava Routes or just GPS Routes

Improve your technical riding

Ride with Friends

Listener Questions: Plant-Based cookie recipe, chamois, riding zones when pregnant, advice for someone who says they don't have time for sports, training routine for flexibility, guilt for going riding with baby at home, breastfeeding/supply when riding

Listen Now

Resources

Simon Sinek Youtube inspiration vs. motivation

Last month's podcast with Matt and I

Kyle Warner's YouTube Channel

Recipe for my ride cookies

Great resource from Laura King on ProKit about pregnancy and exercise

2 Ways to Give Back to the Show

Thank You!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Your Comfort Zone Actually Isn't That Comfortable with Rob Scott** Jul 30, 2020
One of my favorite sayings is that limits live in our minds. Today's guest is all about helping people confront and overcome their own limiting beliefs by helping them understand what lens they are choosing to see the world. Rob Scott has had a very interesting life from being homeless with substance-abuse problems, to getting back on track and having a great career, to riding the roller coaster of a cancer diagnosis. What's Rob up to now? He is a personal development coach, hosts his own Mastermind and Fundamental Shift Coaching Community. He is passionate about helping people shift their identity to achieve big goals and personal fulfillment.

**Topics Discussed in the Podcast**

Why your comfort zone isn't comfortable

Lenses to overcome self-limited beliefs

Challenging your bias

questions to ask yourself about identity

why affirmations don't work

cause/effect of self-fulfilling prophecies work

lense for imposter syndrome, self-worth, and procrastination

Resources

Follow Rob Scott on Instagram

Identity Shifting Mastermind

Fundamental Shift Coaching Community

Byron Katie's 4 Questions

2 Ways to Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Take Charge of Your Hormones with Alison Tierney, RD Jul 23, 2020

Alison Tierney is a registered dietitian and board-certified in oncology nutrition and started her business, Wholesome LLC in 2015. After developing an oncology nutrition program at a local academic cancer center, Alison pursued Wholesome exclusively as her business and client base continued to grow and increase in demand. Her passion for nutrition and healthy lifestyle is obvious in her work, her care for her clients, and her desire to always keep learning. Although Alison is board-certified in oncology nutrition, she is multi-passionate in nutrition and her expertise goes beyond cancer and involves helping others with the management of chronic diseases such as: heart diseases, diabetes, high blood pressure, high cholesterol, and autoimmune diseases.

I love the story of today's guest. Many of us tend to weave through different experiences in life before we find our path. Alison is no different. In school, she initially studied business and was a college athlete. As an athlete, she was aware that nutrition was important for fueling long practices and game days for optimal physical performance, but she wasn't thinking about nutrition in terms of disease prevention and longevity. By the time she finished her business degree, her interests had started to change.

Her husband encouraged her to switch to nutrition, but she felt like it was too late to switch. I can attest to that feeling! But take it from both of us, it's never too late. She took one nutrition course and that was it her last year of college and realized she had found her path. She went back to school to pursue a second bachelors' degree in dietetics. Her interests also changed from dietetics to oncology nutrition as cancer started claiming the lives of her family members.

Outside of the cancer center, she focuses on Wholesome LLC to provide individual counseling, classes and seminars to promote a wholesome diet.

While Alison is an expert in using nutrition to treat chronic diseases, we went in a different direction - hormones. She was featured in Neal Barnard's book, Your Body in Balance. Things like fertility issues, PCOS, menopause, and having your kids eat plant-based has come up in a lot of questions from my listeners and friends. Alison has a lot of experience here too. She was unable to get pregnant...that is, until she changed her diet to a whole-foods, plant-based diet.

Topics Discussed in the Podcast

Alison's Fertility Journey (6:00)
Whole Foods Plan-Based Diets and Hormone Regulation (9:00)
What about eating low fat organic dairy?
Eating beans and how to get your gut used to them (20:00)
phytoestrogens in soy
top cancer-fighting foods (28:00)
her role as an oncology dietitian
how to change your diet: add before you subtract
foods to ease menopause symptoms
how to help kids change their diet

Listen Now

Resources

Books Mentioned

Your Body in Balance by Neal Barnard, MD
How Not to Diet by M

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**From X-Games Gold to Mom and Entrepreneur with Jen Hudak** Jul 16, 2020
Jen Hudak is an American freeski athlete specializing in halfpipe skiing. She is a 2-time world champion, 5-time X-Games medalist and 4-time national champion. In 2010, she won nearly every competition there was: X-Games, US Open, World Ski Invitational, Dew Tour, and US Nationals, to name a few. But one contest eluded her: The Olympics. She had a vision that halfpipe skiing would be an Olympic sport and served as a proud advocate for the sport over her 13-year professional ski career. With the help of Jen's efforts, halfpipe skiing made its Olympic debut during the 2014 Winter Olympic Games in Sochi, Russia. But as she pursued her quest to add "Olympian" to her highly successful list of career achievements, the unthinkable happened. Horrific injuries and in addition, one of her competitors dying. She had to rethink her goals. To make matters even harder and more devastating, her father passed away, losing in a 5 year battle with a rare form of leukemia.

The world had turned upside down on Jen. Losing her father whom she had a close relationship with, dealing with the harsh reality of being a retired professional athlete, and feeling like she had lost her purpose was incredibly hard.

What happened next? She dusted herself off and started making new choices, one after another. Here's a quote I like from her website: "My life is a constant work in progress. I still struggle with balancing masculine and feminine energy, overcommitment & burnout, fully accepting myself & all my shortcomings, learning to love my body as it is (not based on physical performance or aesthetic), saying "no" with love & grace, and engaging with conflict from a place of deep compassion & curiosity."

Jen hasn't stopped there. She is a new mom to baby Hudson, is the co-host of the podcast, Balanced Pursuits and Co-Founder of the teardrop trailer company, Escapod Trailers.

**Topics Discussed in the Podcast**

Jen's husband changing his last name to Hudak

Her first dream

why skiing?

insecurity & self-worth

Olympic dream

how goal setting has changed for Jen

getting confidence back despite injuries

how to use visualization

being a mom and entrepreneur- new identities

Listen Now

Resources

Follow Jen Hudak on Instagram

Visit Jen at JenHudak.com

2 Ways to Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How Not to Diet with Dr. Michael Greger** Jul 09, 2020
Dr. Michael Greger is on a mission to give people information on how to live their healthiest lives. The obesity pandemic in North America and globally is quickly escalating and Dr. Greger hs the most comprehensive book on evidence-based weight loss, the psychology behind our interpretation of how many calories are in food, and the danger of quick fixes like weight loss surgeries and diet pills. He also has the healthiest and easiest foods to add to your diet to help burn more fat.

"It turns out a calorie is not just a calorie. 100 calories of chickpeas is a different impact on the body than chicken or chicklets, based in part on different effects on their impact of absorption, appetite or microbiomes. Different foods can rev up your appetite for example. It's not just what you eat, it's what you absorb. Fiber, for example, in whole intact plant foods can trap calories, flush them out the other end. And even if you do eat and absorb the same number of calories. A calorie still may not be a calorie. The same number calories eaten at a different time of day, in a different meal distribution, or after different amounts of sleep can translate into different amounts of body fat." -Dr. Micheal Greger

"Obesity is one of today’s most blatantly visible – yet most neglected – public health problems. Paradoxically coexisting with undernutrition, an escalating global epidemic of overweight and obesity – “globesity” – is taking over many parts of the world. If immediate action is not taken, millions will suffer from an array of serious health disorders." -WHO

But here's the thing, weight loss is really hard for most people. The food industry makes sure that their high calorie, low nutrient foods are highly addictive. Many Americans are nutritionally bankrupt. And weight loss? People will do anything, including surgery and reaching for diet pills that actually are not effective or safe. Enter the book How Not to Diet by Dr. Michael Greger.

You may have heard my previous episode with Dr. Greger about his book How Not to Die and of his incredible organization, NutritionFacts.org. If you aren't familiar with Dr. Greger, the man has more energy than anyone I've ever seen. Between the hundreds of the latest nutrition research videos on NutritionFacts.org, writing a book every 2-3 years, and spending most of his time on the road speaking about nutrition, he is a busy guy. He is a medical doctor, a New York Times Best-Selling Author, and internationally acclaimed speaker. NutritionFacts.org is a public service to give people the information they need to lead the healthiest, disease-free lives possible through evidence-based nutrition.

He also recently released the book How Survive a Pandemic and has been releasing videos about COVID-19 that have been helpful and interesting on NutritionFacts.org.

**Topics Discussed in the Podcast**

why everything in moderation doesn't work

the psychology and marketing in our food choices

our interpretation of how many calories are in food

a calorie is not a calorie

chronobiology

do fat genes actually exist

fasting for athletes? when to eat

how to have permanent weight loss

best weight loss tweaks:

vinegar

negative calorie preloading

timing of when to eat

black cumin seeds, cumin, other spices
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**My Athlete Motherhood Series Episode 3** Jul 02, 2020

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 have been a great partner during my journey as a pregnant athlete and new mom!

I wanted to bring my husband, Matt Ewonus in on this episode as I will on some of the future Athlete Motherhood series because Parenthood is really what it's about! Truthfully, we were trying to record this episode for weeks, but every time after Bradley went to bed, we wanted to just chill out! So I'm excited that we got this episode in the queue. It was fun to sit down and recap what we've been up to as parents the last 3 months.

Here's my MorningBrew Newsletter Referral Link (you don't get money, but you get swag!)

**Topics Discussed in the Podcast**

how we have approached sleep, schedule, and rhythm for our baby

a bit about my breastfeeding approach

My birth story

a day in the life- what our weekday schedule looks like

loss of flexibility with time management

changing priorities

what it's been like to have less time to train and work

how I plan my day with a baby

Happiness Vs. Contentment CrushitMonday

Focusing on the joy instead of the challenges

Dad Bod can mean a fit bod!

Listen Now

Resources

Check out my blog posts on riding while pregnant

Here is my Vegan Athlete Pregnancy Guide

Books: The Baby Whisperer by Tracy Hogg and Bringing up Bebe by Pamela Druckerman

Sleep course: TakingCaraBabies

Book: Disease-Proof Your Child by Joel Furhman, M.D. (and check out our podcast episode too)

2 Ways to Give Back to the Show

Thank You!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Alison Desir and Amir Figueroa: Running for Social Change Jun 25, 2020

Alison Desir and Amir Figueroa are on a mission for social change. The two individually found their love of running – Amir’s father died of HIV when Amir was 4 and Alison was struggling with depression and some very hard life challenges with a bad break-up and a very sick father. And from there, they found running through seeing others lead by example. Amir saw a friend with HIV walk a marathon and raise money for Harlem United. Alison saw a friend on social media who was a black man training for a marathon and felt empowered to do it too. And now? Leading by their own examples is changing the world. Before they met, Amir and Alison started their own running groups to build community in Harlem and met because of similar hashtag they were using. They decided to join forces. Not only did they join forces, but they got married and had a beautiful baby boy named Kouri about a year ago. For Alison and Amir, it’s not just about running, it’s not just about having a club. It’s about running for social change to create diversity and leadership in communities. Walkers, joggers, and runners of all ages and abilities show up for Harlem Run evenings.

I got to speak with Amir and Alison individually. Amir is a Boston Marathon x, ultra runner, and senior researcher at Colombia University. Amir and I chatted about his new foray into fatherhood and what that means to him since he lost his father at a young age. We talked about running with purpose, the power of vulnerability and good communication, and how the grit and life lessons from ultra running can empower us in daily life, especially with all the challenges in 2020. We also talked about COVID and his research at Colombia University.

Alison Desir was named by Women's Running as one of twenty women who are changing the sport of running. Her father nicknamed her Powdered Feet to describe her as someone so active that you never see them. She is doing so many impactful projects and is a strong voice for women’s rights and people of color. She also has not one, but two master’s degrees. We talked about the importance of being a voice for others, how Harlem Run continues to be an inclusive group that attracts all different types of walkers, runners, jogger, and people from differing backgrounds, a few of her incredible advocacy projects, the topic of gender constructs with raising children, running as a vehicle for social change and so much more.

Topics Discussed in the Podcast

New Parenthood
Running with purpose
Harlem Run and creating an inclusive environment
Vulnerability in communication
Being a voice for others to create opportunity
When to quit
Run 4 All Women - (an initiative that has raised over $150,000 for Planned Parenthood)
Alison’s advice for fundraising
Gender constructs related to raising children

Listen Now

Resources

Follow Alison Desir and Amir Figueroa on Instagram
Sign up for free: Meaning Thru Movement
Alison Desir’s website
Amir Figueroa’s website
Harlem Run
Book about quitting mentioned: Seth Godin- The Dip
https://globalwomxnruncollective.com/
"The truth is, when I go for a run as a black woman, th

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**The Evolution and Success of Katerina Nash** Jun 18, 2020
Katerina Nash is a timeless force in the sport of cycling. Not only is she a 2x Olympian in Mountain Biking, but she also has been to the Olympics twice for cross-country ski racing in 1998 and 2002. Her first Olympics was a the age of 17 and again in London 2012 and Rio 2016. Originally from the Czech Republic, Katerina moved to the U.S. in 2000 on a college scholarship for cross-country ski racing. Katerina has proven to be among the world’s most versatile and enduring athletes, showing the world that women can remain competitive at the highest levels into their forties.

She dominated every where she goes- CX, mtb, stage racing, Downieville... She has been on multiple World Championship and World Cup podiums in both CX and MTB and she also has won BC Bike race numerous times and competed in her first EWS in 2019.

**Topics Discussed in the Podcast**

growing up in Czechoslovakia

from Nordic Skiing to her first Olympics (mtb) in 1996

Moving to the USA and choosing mountain biking

Clif Bar and her long term sponsorship

how sponsorship expectations and her racing evolved over the years

types of training for success across disciplines

Katerina's relationship with success and goal setting

dealing with failures of disappointments

how she maintains balance

being a more mature athlete, how training has changed

President of UCI Athlete's Commission & women's racing

listener Qs

dog breed

pre race dinner

lost her temper before?

type of laundry detergent & clean-up after a CX race

how long will she keep racing

Folsom rodeo

Listen Now

Resources

Follow Katerina Nash on Instagram

Follow Katerina Nash on Twitter

Team Clif Bar

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2 Ways to Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Diversity and Representation with Pro Cyclist Ayesha McGowan** Jun 11, 2020
Ayesha McGowan is the first African American female Professional Cyclist, riding for Liv Cycling. She's on a mission to advocate for representation and is an inspiration for the next generation of African American female cyclists. Her bicycle has been a tool to not only help her accomplish her dreams, but as a vehicle for storytelling and social change. Ayesha noticed that our sport of competitive cycling was being represented in the media by white men and she took action. Her tagline is "Representation Matters." Her voice and mission have created diversity across brands, media, teams, and organizations. She's been on the cover of Outside Magazine, partnered with Nike's Dream Bigger video series, and has spoken on stages, podcasts, and articles on why it's important to have representation in sport, in the media, and in the industry.

Recently, Ayesha was named to the Top 50 most influential people in cycling by CyclingNews for being an advocate for women of color in the bike industry.

Check out her most recent blog posts:

Consistency Builds Trust

Do You Get It Now?

Silence is an Agreement

“In the end, we will not remember the words of our enemies, but the silence of our friends." - Martin Luther King, Jr.

**Topics Discussed in the Podcast**

how Ayesha found bike racing and mentors

journey into road racing/how road racing works

women's racing inspiration

representation vs tokenism

equality vs equity

why you shouldn't say "I don't see color" & implicit biases

sea otter comments

brand support

Do Better Together

Listen Now

Resources

Ayesha McGowan's Website: A Quick Brown Fox

Join the Challenge: DoBetterRide.com

Half the Road documentary

Sea Otter Article she wrote

Follow Ayesha on Instagram

Her Nike Project: Dream Crazier

Educate Yourself

Obama's Anguish and Action

A Google Doc with TONS of links, books, and more

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2 Ways to Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

My Athlete Motherhood Series Episode 2 Jun 01, 2020

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 have been a great partner during my journey as a pregnant athlete and new mom!

If aren't an audio fan and you want to read the transcription, scroll down a bit.

Key Takeaways

"Your starting point isn't your endpoint and a growth mindset means that knowing that whatever that number is, you can improve on it. But if you don't ever look at that number. If you don't get up the courage to say where am I starting from, if you never look at that you'll never get better and you'll never be able to measure that improvement."

"The only thing to be ashamed of is not looking and not trying to make changes to a situation that maybe you want to change."

Topics Discussed in the Podcast

my riding post-partum
introducing structured training at 2 months
the challenge of getting started again
dealing with anxiety related to assessments (like a test, a race, fitness)
talking about my TrainerRoad Ramp Test
your starting point is not your endpoint
look for improvement
attention follows intention.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Be a Better Communicator with Prokit's Co-Founder David Swain May 28, 2020

I'm pretty excited about today's guest. The best thing about podcasting is I get to learn even more about a person's story, even when they are a friend! I first met David Swain when we connected over Prokit. Prokit celebrates adventurers and the athletic experience, whether you’re just getting started or breaking world records. The platform is designed to help cut through the noise, learn from the best, and find the community you need to reach your potential.

David Swain is the co-founder of Prokit along with Angela Zaeh. The idea first popped in his head in 2013 when he signed up for his first cyclocross race. Just like all of us when we start new things, David wondered how to train, what gear to use, where to race, what to eat, what events his friends are doing and the idea of Prokit was born. But David is so much more than the founder of Prokit.

His experience in communication and team building is unparalleled. David's story is interesting and a wild ride- from driving cross-country to San Francisco, to traveling the world, and eventually landing at FB in 2008, he has had a lot of diverse experiences. He's written speeches for Mark Zuckerberg, fought massive international communications fires, and launched the Like button to the world. And in 2013, David joined the leadership team at Instagram and worked on everything that went into building the company, the brand, and the approach to growing it internationally. He had a team of 23 people in nine countries and did everything from meeting with Pope Francis to navigating how Instagram created its internal culture, goal setting, and more. You can imagine the challenges of working in such an intense environment as we all have experienced the birth and growth of Instagram!

In this podcast, we talked about communication strategies as individuals, in teams and relationships, the power of a whiteboard, the importance of diversity when building a team. We talked about how to give and receive feedback, how meditation has been a gamechanger for David, the difference between meaning and happiness and so much more.

Wahoo Fitness

This podcast is supported by Wahoo Fitness who have been a great partner during my journey as a pregnant athlete and new mom!

Topics Discussed in the Podcast

the importance of communication
decision making: how to narrow down your idea
diversity, vulnerability, and creating a space for constructive feedback
power of meditation
the momentum of ProKit
avoiding burnout in startups
how to celebrate success
the difference between meaning and happiness

Listen Now

Resources

Sign up for ProKit
David's article on Building a Meaningful Career
Common Threads Podcast
When David interviewed me on the Common Threads Podcast

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Fuel Your Gut for Optimal Immunity and Performance with Dr. Will Bulsiewicz May 21, 2020

39 trillion. That is approximately how many bacteria that are living in your gut. Guess what feeds them? You. Everything you eat is either a step towards better health or a strike against it. If you want gut flora that help balance your hormones, reduce your chances of cancer, reverse Type 2 Diabetes, prevent neuropsychiatric conditions like ADHD, Alzheimers, and depression, then you need to eat fiber. Yes! Fiber is about so much more than pooping regularly. So how do you make sure you have a healthy gut? You talk to Dr. B, you eat as many different sources of fiber as you can, and you pick up the book, Fiber Fueled.

If you're a fan of this podcast, you more than likely listened to my first episode with gastroenterologist and now new author, Dr. Will Bulsiewicz. As he likes to be called, Dr B is an MD and an internationally recognized gut health expert. He is passionate about the incredible healing power that lives inside you—your gut microbiota. Dr. B's medical training involved 16years at America's elite institutions. He completed a bachelor’s degree from Vanderbilt University, a medical degree from Georgetown University, and Master of Science in Clinical Investigation from Northwestern University. He also has an exploding instagram account and you can follow Dr. B on Instagram at @theguthealthmd.

His new book, Fiber Fueled came out just last week. It's the first of its kind in a plant-based guide to gut-health. He took his research and experience as an MD, the 600 references cited in the book and built an incredible book that is interesting to read, easy to understand, and every page has important takeaways. He also tells you what foods to eat, how to cook them, and even has a 4-week guide with 70 recipes.

The biggest takeaway from this show is that you should eat as much variety of whole plant foods as you can.

Topics Discussed in the Podcast

Book Writing
what does a gastroenterologist actually do?
how digestion works
Fiber 101
What if you already eat a lot of veggies and fiber-filled foods already, but still eat meat and dairy?
gut health and immunity
how much fiber is too much? Can you introduce too much at once?
the gut as part of the endocrine system
birth, babies, breast milk and fiber
FGOALS acronym: foods to eat for your gut
fermented foods
gut health and athletic performance

Listen Now

Resources

Books Mentioned

Get FIBER FUELED
Trifecta of Healthy by Dr. Angie Sadeghi

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**The One You Feed** May 14, 2020
I really enjoy public speaking and have had the honor to give keynote speeches on the topics of positive psychology, motivation and habits, nutrition and even cycling-specific talks at business, leadership, tech, and nutrition conferences. One of my favorite stories to include is an old Cherokee parable. I wanted to share it with you because it embodies the power of our perspective. Perspective and choosing what stories to tell ourselves and how we interpret daily events and emotions is one of the most powerful practices you can have.

One evening an old Cherokee man told his grandson about a battle that goes on inside people.

He said, "My son, the battle is between two "wolves" inside us all.

One is Evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.

The other is good. It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith."

The grandson thought about it for a minute and then asked his grandfather: "Which wolf wins?"

The old Cherokee simply replied, "The one you feed."

How many times has something happened that you found frustrating? Did you play the scenario over and over in your head? What happened when you continued to think about it, how you were maybe wronged or disrespected, or how you wish you could have said something or done something different to defend yourself? What about on the opposite side? What about interpreting something that happened and looking for all the positive things associated with it?

Choose your Explanatory Style.

Choosing what you focus on includes choosing the way you perceive what's happening around you. The way we explain our world and daily events that happen to us deeply affect whether we have an optimistic or pessimistic view of the world. It affects whether we feel empowered or helpless. *Learned helplessness* is what makes you give up because you think that you don't have any control over something- it's the belief that your actions really won't change the outcome. Your explanatory style ultimately determines how you view misfortunes and whether or not you'll give up easily. I'll go deeper in another podcast covering Martin Seligman, PhD's research and elements of explanatory style as it relates to optimism and pessimism.

For now, I'll challenge you to use mindfulness to simply start paying attention to which wolf you are feeding. Are you feeding your fears? Are you looking for ways people offend you? Are you looking for ways the world is against you? Or are you giving people the benefit of the doubt? Are you looking for opportunities in challenges? Are you choosing to turn something that could be construed as bad into something fun or exciting? If you can also realize that misfortunes are temporary and are not personalized to you, it'll help you feed the good wolf.

So... which one will you feed today?

Sign up for my newsletter and get my free resilience handbook.
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Athlete Motherhood and Pregnancy with Sonya Looney & Laura King** May 07, 2020
Pregnancy and motherhood looks different for everyone, but in this week's podcast episode I have a chat with fellow new cyclist mother, Laura King about our pregnancies and post-partum life. We talked about topics you may not be accustomed to hearing about like miscarriage, pelvic floor health after birth and also maybe more familiar topics like what it's like to ride during pregnancy, how we are maintaining our identities, and more!

A quick bit about Laura King:

Laura’s background in competitive swimming led to 12 years competing in triathlon, including the Ironman World Championships and earning a pro license. An invitation to USA Cycling's Talent ID Camp and a simultaneous job offer for a major industry position presented a fork in the road, and her decision to take the industry position and pursue racing as a passion provided the right balance of career and sport. Nonetheless, her credibility as a competitor has served her well in a successful career of over a decade in Sales and Marketing in the outdoor industry. A brief Xterra Triathlon stint revealed a love of the dirt, and a mountain biker/gravel racer was born. Though she still races in the pro/elite field, her heart is in getting more girls and women on bikes, the camaraderie, the satisfaction of a huge effort, and the corollary travel and experiences. It's also how she met her favorite wheel—her husband, professional cyclist Ted King, with whom she is currently spearheading Rooted Vermont.

This podcast is supported by Wahoo Fitness who have been a great partner during my journey as a pregnant athlete and new mom!

**Topics Discussed in the Podcast**

Mitigating risk when riding while pregnant

Laura's experience with fertility

Discussion on knowing how much riding is safe

Sonya and Laura on miscarriage

Post-Partum life and return to training

Dealing with fear and uncertainty

Stereotypes

Reframing other's negative lens with new parenthood

Listen Now

Also Listen: My Interview about Motherhood on Breakfast with Boz

Resources

Book Mentioned: Exercising Through Your Pregnancy by James Clapp

Follow Laura King Instagram

Laura's training article on ProKit: Pregnancy + The Athlete

My Pregnancy Blog Posts

2 Ways to Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Change Your Life with Derek Loudermilk** Apr 30, 2020
Derek Loudermilk might be one of the most interesting people you've ever met. He's discovered a new species of virus while in graduate school, he's traveled the world as a professional cyclist, he became an entrepreneur and digital nomad - including doing this with a wife and a child under the age of 3. He's created his own path as an author, podcaster, speaker, coach, and guide to help people start living the life they imagined. How did this all really start? With a blood clot in his brain after being given a 75% chance of dying.

In his quest to understand the future of entrepreneurship around the world, Derek Loudermilk has traveled to every US state, 40 countries, and lived on four continents. He is the author of his book SuperConductors.

**Topics Discussed in the Podcast**

the power of community

his journey to living around the world and becoming an entrepreneur

falling in love with adventure at Yellowstone

how to remove barriers and make changes

where does confidence come from?

how to become a digital nomad

the law of attraction and tapping into your intuition

finding your identity through transformation

importance of gratitude for shifting negative thoughts

what is heroic coaching?

making sense of the metaphysical in a western world

what it's like to slow down after years of travel

a few tips for traveling with little kids

Listen Now

Resources

DerekLoudermilk.com

Listen to Derek's Podcast: The Art of Adventure

Book: The 4 Hour Workweek

Mentioned: NomadList.com

Book: Lynn McTaggart The Power of 8

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2 Ways to Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How Women Should Train, Supplement, and Recover Different from Men with Dr. Stacy Sims** Apr 23, 2020
Stacy Sims, PhD is a leading global expert on female Physiology & endurance training. You may be familiar with her popular book that I've personally read a few times, ROAR. It is a science-based layperson's book explaining the sex differences in training and nutrition and addressing the dogma for women in exercise, nutrition, and health outcomes. She says that *women are not small men* and we should not be generalizing women when it comes to training, recovery, supplements and more because our physiology is different from men. Unfortunately, the majority of research is done on men so it's been hard to decode things like how we should alter training based on where women are in their hormonal monthly cycle. Dr. Sims has done an incredible amount of work providing a body of information so women can make better and more informed choices.

Let me tell you more about Dr. Sims background. She is currently a Senior Research Scientist at the University of Waikato after returning to academia from a 6-year hiatus in industry. She is an applied researcher, innovator and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions.

Prior to being launched into industry, she served as an exercise physiologist and nutrition scientist at Stanford University from 2007 to 2012, where she specialized in sex differences of environmental and nutritional considerations for recovery and performance.

If you're not impressed yet, her contributions to the international research environment and the sports nutrition industry has established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health. As a direct result, she has been named as one of the to 50 visionaries of the running industry (2015), one of the top 40 women changing the paradigm of her field (2017), one of the top four visionaries in the outdoor sport industry (2017), and one of the top four individuals changing the landscape in triathlon nutrition (2017).

**Topics Discussed in the Podcast**

Stereotypes about women

Decoding hormone cycles and what they mean for performance

Supplements for high hormone phase to perform better

workout recovery for women

women & pain tolerance

which birth control is best

how to sleep better during high hormone phases

sports nutrition plans for women

fructose and iron absorption

training adjustments for the onset of puberty

Perimenopause and menopause: body composition, diet, protein

why women should not fast or eat low carb diets

why women should continue training during pregnancy

Listen Now

Resources

Get Dr. Sims book: Roar

DrStacySims.com

Dr Sims TEDx Talk

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2 Ways to Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Super Immunity and Nutritional Excellence with Dr. Joel Fuhrman** Apr 16, 2020
**Joel Fuhrman, M.D.** is a board-certified family physician, six-time *New York Times* best-selling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. He is the President of the Nutritional Research Foundation and on the faculty of Northern Arizona University, Health Sciences division. Dr. Fuhrman coined the term “Nutritarian” to describe a nutrient-dense eating style, designed to prevent cancer, slow aging, and extend lifespan.

For over 25 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.

**Topics Discussed in the Podcast**

where his interest in nutrition started

Dr. Furhman's world-class career in ice skating

preventing and healing cancer with diet

foods to eat daily: GBOMBS: Greens, Beans, Onions, Mushrooms, Berries, Seeds

What is a Nutritarian Diet?

food addiction

national authorities change their diet recommendations

how food affects mental health

supplements: the ones that are dangerous and the ones you need

power of mushrooms & soy for cancer prevention

Raw vs. cooked; chewing vs blending; fresh vs frozen

what he puts in his garden soil & sprouting

Listen Now

Resources

Dr. Joel Fuhrman's website

Books Mentioned: Super Immunity, Eat for Life, Fast Food Genocide

his original nutrition inspiration: Herbert Shelton

Dr. Fuhrman's TEDx Talk

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2 Ways to Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Be Happy, Be Barelli with Yoann Barelli** Apr 08, 2020
Yoann Barelli will make you smile. One word used to describe him by many is that he is a character. He is known for his enduro mountain bike prowess, his super fun clown-like antics, his great coaching, photography, and also his environmental efforts of lately to raise money and also pick up trash. Yoann is seen as a positive and outspoken person on the Professional Circuit as you've no doubt seen on his YouTube Channel and Instagram. He is also a Dad! Yoann's focus has been on enduro and crushing the EWS series around the world.

He says, "I want to make you laugh, to motivate you, to give you joy, to be this kick on the ass when you need it, by being me, through my own life experiences!" At first glance, his infectious laughter and energy will entertain you but there are many dimensions to Yoann. In this episode, he even talked about the spiritual side of his life which he doesn't talk about that much! For Yoann, being alive is about being unapologetically true to yourself, it's about making a difference, and of course- having tons of fun along the way and bringing others with you!

**Topics Discussed in the Podcast**

mountain bike life beginnings

injury comeback

career evolution

be yourself

spiritual side

breathwork

what does it mean to be barelli

how does yoann stay positive

dealing with nerves and pressure

trash pick up

plant-based and the environment

being a dad

listener Qs

Listen Now

Resources

Follow Yoann Barelli on Instagram

Yoann Barelli's YouTube Channel

Hear Yoann on other podcasts: Downtime Podcast and another one too.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**The Voice of Ironman with Mike Reilly** Apr 02, 2020
If you're familiar with Ironman, then you've surely heard the voice of Mike Reilly. The four words, "You are an Ironman" are some of the most powerful words uttered at the finish line of endurance sports. Mike has been announcing Ironman events since 1989 and is fondly known as "The Voice of Ironman." He has been inducted into the IRONMAN Hall of Fame, the USA Triathlon Hall of Fame and the Running USA Hall of Champions, and is the only person to have been inducted into all three. He has connected with hundreds of thousands of athletes, making each one feel individual and special as they cross the finish line, but also at the start line and throughout the grueling 19 hour day of announcing.

Mike's book, Finding My Voice was published about one year ago and is an inspiring and fun read about some of the most incredible moments through Mike's career with Ironman. You'll laugh, you'll cry, and you'll feel inspired when you read it. It's about how Ironman changes people for the better.

Throughout this episode, you'll immediately notice Mike's positivity and his passion for attitude. He says, "You're the cause of your own experience." He says that it has been his privilege to see people cross every Ironman finish line. It's always hard to pick just one quote for the intros of these episodes. Here's one from the end that I loved and can't agree with more: "No matter what happens today, you've got control over one thing and one thing only- that's your attitude. If you take care of it, it will get you to the finish line. You can't worry about all the external stuff that will come your way, and it will. It could be raining, it could be heat, it could be a perfect weather day and you get 3 flat tires. But if you control your attitude and keep it positive, it'll get you to the finish line. If you don't, it may fail getting you to the finish line."

We talked about a lot in this show and thanks to those of you who sent in your questions too!

**Topics Discussed in the Podcast**

how Mike got into announcing

how he announces for 19 hours straight

the life-changing importance of getting to the start line

how goal setting in endurance sports forever changes you

what a typical day of announcing looks like

what it means to be an Ironman

favorite finish line stories

how he manages his energy with all the travel and long days announcing

Ironman tattoos

how make stays so positive

why Mike believes family and community are the most important thing

Listener Qs

oldest ironman finisher?

does Mike like swim, bike, or run best?

how has the sport changed and how does he see it evolving?

does he go on vacation?

best advice to a 1st timer Ironman starter on race morning

favorite venue

where would you like to go ride

Listen Now

Resources

MikeReilly.net

Get Mike's book: Finding My Voice

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Water Fasting, Keto Diets, and Nutrient Absorption with Dr. Michael Klaper** Mar 26, 2020
**Michael Klaper, M.D.** is a board-certified physician, internationally-recognized teacher, and sought-after speaker on diet and health. In addition to his clinical practice and private consultations with patients, he is a passionate and devoted educator of physicians and other healthcare professionals about the importance of nutrition in clinical practice and integrative medicine. He is the author of x books and has authored dozens of articles for both scientific journals and the popular press.

Dr. Klaper is well known for taking complex medical topics and making them easy for everyone to understand. He is also an expert in water fasting after 9 years on the medical staff at True North Health Center. He shares a lot of great information through his website and YouTube Channel.

**Topics Discussed in the Podcast**

How Dr. Klaper found Plant-Based Nutrition in the 1980s

Dr. Klapers initiative to educate medical doctors on curing chronic disease

Moving Medicine Forward

water fasting, medical fasting

should athlete's fast?

why the keto diet is dangerous

what meat does to your colon

heme vs non-heme iron

where vitamin B12 comes from, how to supplement, what to look for in blood work

Listen Now

Resources

Dr. Michael Klaper's website

Subscribe to Dr. Klaper's YouTube Channel

Dr. Klaper's TEDx Talk

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Overcome Bad Habits and Cravings Using the Power of the Mind with Dr. Jud Brewer Mar 19, 2020

Our most primitive cravings and habits come down to three words: Trigger, Behavior, Reward. But our brains can trick us into creating bad habits and driving is to be addicted to technology, love, thinking, and unhealthy food and beverages. To break the cycle, Dr. Jud Brewer believes that curiosity is our ultimate superpower. He has his MD and PhD and is the Director of Research and Innovation at the Mindfulness Center. He is also an associate professor in psychiatry at the School of Medicine at Brown University, as well as a research affiliate at MIT. He is the founder of the digital therapeutics platform, MindSciences, and author of the book, “The Craving Mind: From Cigarettes to Smartphones to Love—why we get hooked and how we can break bad habits. It was one of my favorite books I read in 2019. Dr. Jud is also a fellow mountain biker.

As an addiction psychiatrist and internationally known expert in mindfulness training for treating addictions, Dr. Jud has developed and tested mindfulness programs for habit change, including both in-person and app-based treatments for smoking, emotional eating and anxiety You can get the apps at DrJud.com. (Craving to Quit, Eat Right Now, Unwinding Anxiety).

I'm a big fan of his work and was really excited to have the chance to sit down and talk with him. His TED Talk on breaking bad habits has over 14 million views.

Topics Discussed in the Podcast

why it's so hard to break bad habits
does willpower exist?
reward-based learning
overcoming procrastination
how to use curiosity to beat addictions
is there such a thing as an addictive personality?
why you should single-task
difference between happiness and excitement
letting go vs muscling your way through things

Listen Now

Watch his TED Talk

Resources

DrJud.com
Get his book "The Craving Mind"
His Mindfulness-based app programs: Craving to Quit, Eat Right Now

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Using Your Mind to Go Faster with Matt Fitzgerald** Mar 12, 2020
Matt Fitzgerald is a runner, coach, nutritionist and acclaimed author of well over 25 books. You may have heard of his book on mental toughness- How Bad Do you Want It. His online training plans at 8020endurance.com have helped thousands of athletes of all experience and ability levels achieve their goals. Certified by the International Society of Sports Nutrition, Matt has consulted for numerous sports nutrition companies and he is the creator of the Diet Quality Score (DQS) smartphone app. A lifelong athlete, he speaks frequently at events throughout the United States and internationally.

Frequent topics on Matt's writing cover things like diet and ideal race weight, training intensities, mental training, and so much more.

The mental aspect of sports in relation to the perception of effort, fatigue, and whether limits live in our mind or our body have been frequent topics on this show. It's one of my favorite things to discuss. If you enjoyed this episode and want more, check out some related episodes linked in the show notes to mental fatigue and training.

Check out his newest book: Life is a Marathon.

**Topics Discussed in the Podcast**

building his career + parental influence

how to overcome fear of suffering

pain v. perception of effort and how to make it seem easier

aging as an endurance athlete

mental fatigue & inhibitory control

pressure and personalization of failure and social comparison

growth mindset in sports

race weight

what is 80/20 training?

**9:25 - edit out stutters**

The main thing I've found is true in my experience and I have studied the subject a lot because it is of deep personal interest to me. The number one factor is intentionality. (bumbles in his speech) If you dislike the discomfort that comes with racing and even hard training, you can't just sort of bumble along vaguely hoping the next race isn't so painful or just hoping that you bring your mental A-game. You have to make a conscious decision to improve your mental game.

Listen Now

Resources

Follow Matt on Twitter

Matt Fitzgerald's website

Matt's endurance coaching website

Related episodes: Endure with Alex Hutchinson, Mental Fatigue with Dr. Walter Staiano, Mental Fatigue with Dr. Stephen Cheung

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Be More Productive with Jeff Sanders** Mar 05, 2020
Being productive, getting up early to get stuff done, being organized- these are all traits I admire and aspire to do more of! What about boundary setting, better focus, and accountability? Yes! If these topics are ringing a bell for you, then you'll enjoy today's podcast guest- Jeff Sanders. Jeff Sanders is a keynote speaker, productivity coach, Podcast Host of The 5AM Miracle, author of a few books, and founder of The Rockin’ Productivity Academy. He is both productive AND busy. In his spare time, he is also a plant-based marathon runner and personal development junkie. His background is surprising- it was actually in theater and you can tell with his melodic voice.

**Topics Discussed in the Podcast**

how Jeff's background in theater helps him in his career in personal development

why he is interested in productivity, habits, and routines

tracking and getting out of reactive mode

how to eliminate distractions

boundary setting

how to set goals without burning out

favorite apps and tools

how eating plant-based makes him more productive

Resources

Earthlings documentary

John Maxwell

Books

Getting Things Done - Gary Allen

Ultramarathon Man - Dean Karnazes

Essentialism- Greg McKweon (listen to my episode with the author Greg McKweon of Essentialism)

The One Thing - Gary Keller

Deep Work - Cal Newport

Hyperfocus - Chris Bailey

Check out Jeff's Podcast: The 5AM Miracle

Check out Jeff's website

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Alchemy of Epic Rides with Todd Sadow Feb 27, 2020

Todd Sadow founded Epic Rides in 1999 and produced the inaugural 24 Hours in the Old Pueblo with 176 participants in attendance. Since then, Epic Rides has grown into one of the most successful mountain bike event promotion companies in North America.

The Epic Rides event portfolio includes six diverse venues in Arizona, Colorado, Nevada, and Arkansas that draw from a regional base with world-wide attendees to accent the more than 8,500 participants and 60,000 general attendees annually.

The Epic Rides business model is simple. Provide the customer with an experience above and beyond anything they have grown to expect from the events industry; our events aren’t just a race, they are life-changing.

Events:

24 Hours in the Old Pueblo

Whiskey Off-Road

Grand Junction Off-Road

Carson City Off-Road

Oz Trails Off-Road

Tour of the White Mountains

Topics Discussed in the Podcast

how it started
how Epic Rides evolves and adds races
scaling a race production company
attracting newbies and course difficulty level
choosing race locations and community
staying in the lane of mountain biking
equal payout, large prize purse, and why pros are valuable to the sport
USA Cycling/UCI and Ironman commentary
Ebikes, sponsorships, and party atmosphere
Listener Questions

Listen Now

Resources

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Support the Show

If you would like to support the growth of 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!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

the problem with self care — **Is Your Self-Care Routine Stressing You Out?| Crush It Mondays** Feb 24, 2020

Self-care is a major buzzword and self-care has helped a lot of people create time for themselves. You often hear of creating a "self-care routine" that might involve things like essential oils, journaling like keeping a gratitude journal, a meditation practice, going to yoga, stretching and foam rolling, drinking tea, going to bed early and being on a consistent sleep schedule, taking supplements, having a "morning routine", using positive affirmations, reading self-help books, or even going to a Naturopath to get an IV or going to acupuncture.

Just listing all of things we could or should be doing seems overwhelming to me. Some people feel like there's a lot of pressure to do some of these things, but instead of being rejuvenating, it just turns into another stressful task on an already overflowing t0-do list. By telling yourself that you should be doing it and then when it doesn't happen, it can add to an endless loop of more anxiety and overwhelm. That's eliminates the purpose of having a self-care routine to begin with. Or we'll see other people having success with their self-care routine on social media and feel like we should emulate them. There are also people who apply their perfectionist mindset to their self-care routine, or maybe they have a list of things they want to do for self-care but use all-or-none thinking with it. So if they can't do all the things on the list, they don't do anything at all.

If this is resonating with you and the idea of your self-care routine or lack thereof is contributing to more burnout and anxiety, then how do you "take care of yourself" without making it stressful, something you have to spend money on, or you feel like you have to force yourself to do it, then it's probably a good idea to take a step back and reconsider if self-care is helpful or not.

So what to do? I wasn't able to find much data on this other than how self-care routines may be harmful if people have clinical mental illnesses.

Based on my own experience and some anecdotes from friends who have found a certain amount of a self-care routine stressful, here's where I think a good place to start is:

Make it as simple as possible. Self-care is about checking in with yourself and noticing when you feel good or noticing things that lead to greater feelings of well-being.

If you feel overwhelmed with all these things you feel like you should do, I suggest looking for simple things you're probably already doing with very basic mindfulness. You can do it just once and it only takes a few seconds, or you may find that it just starts becoming something you do all day every day which was the case with me. I have to say that I do feel good when I journal or do some of the self-care tasks, but adding them to my list causes stress. If it feels natural, then I'll do them. But if I feel stressed that I should do them then I don't do them and I take

notice when you are outside and just note something smiple like the sky or what leaves on a tree look like

positive social interactions with others- this can be as simple as smiling and feeling connected to a strange on the street

if you're eating something healthy, just recognize you ate something healthy

This is just basic mindfulness that doesn't require a routine, it doesn't require any real work. I'd start there if all the self- care shoulds are causing you stress.

Listen Now

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**Cory Muscara: The Mindfulness of Pain For a Meaningful Life** Feb 20, 2020
Cory Muscara is a super interesting person. Today, he is known for his work as a mindfulness teacher, author, podcaster, and speaker. You'll find his career path interesting- he started meditating to impress his hippie girlfriend. When that relationship didn't work out, he went all in, looked for the most challenging meditation training he could find and became a monk for 6 months in Burma where he meditated for 14+ hours per day under the instruction of Sayadaw U Pandita. Fully engaged, he wanted more. Not only does he have his Master's Degree in Positive Psychology from UPenn and teaches mindfulness-based leadership at Columbia University. He also currently serves as an assistant instructor for the positive psychology graduate program at the University of Pennsylvania. In addition, he has a wide array of meditation training including the 2-year Spirit Rock Community Dharma Leader training, Mindfulness-Based Stress Reduction (MBSR), completed certification with Mindful Schools & Search Inside Yourself, and has trained in Mindfulness-Based Inquiry, Breathworks Chronic Pain with Vidyamala Burch, the Trauma Institute led by Bessel Van der Kolk. He is a 200-hour hatha yoga teacher, certified NLP & Eriksonian Hypnosis practitioner, and an Integrative Health Coach through Duke Integrative Medicine.

Since then, he has had numerous appearances on Dr. Oz, has his own meditation courses and retreats, collaborates with meditation apps like Ten Percent Happier (my personal favorite), and recently published his first book called Stop Missing Your Life where he incorporates all of his teachings to help people navigate and take action to have more meaning in their relationships with others, internal relationships with themselves, and even how to have a positive relationship with digital devices.

**Topics Discussed in the Podcast**

Good luck/bad luck/who knows parable

how today's events impact the future in unknown ways

what is equanimity?

becoming a monk in Burma

the importance of sitting with suffering & pain

how not to quit despite deep discomfort

intersection of mindfulness, positive psychology, and cognitive behavioral therapy (CBT)

FACE Model from Cory Muscara's book Stop Missing Your Life

Pushing through internal walls holding you back in the PAIN Box

Listen Now

Resources

Get Cory Muscara's new book: Stop Missing Your Life

Text your email to Cory for resources (mentioned in the show): +1 (631) 405 -4631

Cory's meditation courses and website

Listen to Cory's Podcast: Practicing Human

ABC Model/Martin Seligman mentioned in show

Dr. Jud Brewer's book: The Craving Mind mentioned (smoking cessation example)

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Are You Afraid of Hard Work? | Crush It Mondays Feb 17, 2020

Today's topic is an interesting one and I want to talk about it just to inspire some thought around how we talk about hard work. It's more just a phrase or topic of conversation that is thrown around, but I don't think many people even realize they are saying it.

The phrase is "it's a lot of work."

This phrase is haphazardly thrown around in our regular conversations, so much so that I'm not even sure we realize we are doing it. The fact is that saying something is a lot of work is often used as a negative caveat. If you're talking about a good experience to someone and then throw in, "but it's a lot of work," the person you're talking to might feel discouraged or might not even want to try what you are doing. "It's a lot of work" is also an excuse people use to create a barrier to getting started.

Here are some examples I've heard recently about the phrase "it's a lot of work" either being used as an excuse or just in regular conversation that can inadvertently come across as negative.

"Cooking a plant-based meal? Or even cooking a meal at home? It's a lot of work."

"I'd love to get a dog, but they are a lot of work."

"Babies are a lot of work, but they are fun too."

"Training for a mountain bike race sounds like too much work."

"Starting a side project would be cool, but it would also be a lot of work."

and here's one I'm guilty of saying we people ask me about podcasting

"I love podcasting, but it's a lot more work than you'd think!"

I'm not saying it's bad to tell someone that a task is a lot of work, but I think it's important to be aware the context. Also, why do we feel the need to emphasize that something is a lot work? Most of the time, we have the best intentions. We want someone to know that if they want to take on a new commitment, we want to prepare them by letting them know there will be some time and effort involved. Most of the time, we are not trying to discourage someone but it can inadvertently come off that way- or worse, you can sound like you are complaining. Saying something is great but then adding "but it's a lot of work" can take away from how great it sounds.

And when we use "it's a lot of work" as an excuse to avoid getting started- well that's a whole other story.

My comment is: why is something being hard work a bad thing? Why are we so afraid of the idea hard work?

I've broken it down into a few sections. The first is one I'll lightly touch on, but won't go in-depth because the topic is very broad and is even something we've spent hours talking about on the show with guests: topics like the brain's quest for dopamine, building good habits, setting goals, sticking to commitments. There are tons of articles on why we are lazy, how not to be lazy, etc. I'm not going to go into laziness.

First, let's have a mindset shift around "hard work"

Matt and I were talking about this topic as I was writing this post. I was telling him that I actually enjoy working hard. I don't mind investing my time and energy into things. An example: when we decided to get a puppy last year, everyone told us that getting a dog was going to be a ton of work. It doesn't feel like work to me, it just feels like a fun addition to my life that takes attention I want to give. When I start and commit to projects or to races, I know I'll have to put in a lot of work and effort, but that excites me.

My question is what else would you rather be doing with your time rather than committing it to "working hard" for something you care about? The idea of endlessly relaxing may sound good, but in truth, I would find that horribly boring and unsatisfying. I want to spend

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How To Get Sponsored with Molly Hurford** Feb 13, 2020
Molly Hurford has built her career with several aims in mind: Write constantly, race often, travel frequently and live on her own terms, mostly outside. While she runs her own brands, including The Outdoor Edit, The Consummate Athlete Podcast and Shred Girls, she also works as a freelance writer for many major outdoor publications. She’s also the author of multiple books on cycling and nutrition. Her most recent project, Shred Girls, is a young adult fiction series focused on getting girls excited about bikes. It’s also a website that features interviews, advice and inspiration for young female cyclists at Shred-Girls.com. Molly was a guest on this podcast last year where we went in depth into Shred Girls. Listen to that episode.

In her spare time, Molly has raced almost every type of bike, from cyclocross to road to mountain at an elite level; competed in triathlons from sprint to Ironman; and currently spends most of her time competing in ultra-running races, where she often finds her way onto podiums. She was also the team manager of the former CX team: Aspire Racing that was the most professional CX program in the USA.

**Topics Discussed in the Podcast**

Molly's experience as team manager for former team Aspire Racing

Best practices of pros like Jeremy Powers and Mag Rochette

How to do a DIY photoshoot

social media practices

Blueprint: where to start

how to budget, acting locally but thinking globally

types of sponsorships and how to ask for money

what to include in a proposal

where to find the right contact at a brand

how to build a relationship with media/journalists

Listen Now

Resources

Get the Athlete Sponsorship Guide

Get Shred-Girls

Check out Outdoor Edit (Molly's website)

Listen to the Consummate Athlete

Follow Molly on Instagram

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Patreon Support Sonya Looney — **My Mantra for Now: Show Up | Crush It Mondays** Feb 10, 2020
Someone recently asked me what my goals are at the moment. While I have a lot of different projects, ideas, and races I'm excited about on the horizon (and oh, a BABY)... it all boils down to one thing. You can call it my mantra of the year, and it's simple.

Show UP.

Show up. Sounds simple, but some days it's not so easy. I've experienced pretty extreme fatigue since I got pregnant. Showing up to pedal has surpassed any training goal because there are a lot of days I don't want to show up. I've talked about how showing up and how getting started is the best way to be consistent and to overcome excuses - overcoming the activation energy of getting started. Just setting your commitment level to showing up is powerful and it also takes the pressure off of expectations you may have of yourself. "Show up" will be a mantra I'll use with a newborn, when I'm scared to show up to races because I won't have the high end fitness for the first part of the season, and it's something I'm even using in my relationships.

SHOW UP. Day in and day out.

Yes, showing up for your relationships is important too. That can mean being present without a phone or device in front of you and giving someone your full attention. That's the best gift you can give someone. Showing up for a relationship can mean simply being reliable and doing what you said you would. It can mean just calling or texting a friend to say hello.

Maybe you want to show up for meditation or show up for yoga, or show up to something that scares you. Show up. It's simple. It's the only thing you need to do.

SHOW UP. Even after you've failed.

Sometimes showing up in business is scary. Showing up to a meeting, or following up when you know you aren't going to get the outcome you were hoping for. And continuing to show up trying to build new business relationships, even when your confidence has been shaken and you feel like others don't believe in you. Just keep showing up and good things will happen.

Listen Now

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**My Mantra for Now: Show Up | Crush It Mondays** Feb 10, 2020
Someone recently asked me what my goals are at the moment. While I have a lot of different projects, ideas, and races I'm excited about on the horizon (and oh, a BABY)... it all boils down to one thing. You can call it my mantra of the year, and it's simple.

Show UP.

Show up. Sounds simple, but some days it's not so easy. I've experienced pretty extreme fatigue since I got pregnant. Showing up to pedal has surpassed any training goal because there are a lot of days I don't want to show up. I've talked about how showing up and how getting started is the best way to be consistent and to overcome excuses - overcoming the activation energy of getting started. Just setting your commitment level to showing up is powerful and it also takes the pressure off of expectations you may have of yourself. "Show up" will be a mantra I'll use with a newborn, when I'm scared to show up to races because I won't have the high end fitness for the first part of the season, and it's something I'm even using in my relationships.

SHOW UP. Day in and day out.

Yes, showing up for your relationships is important too. That can mean being present without a phone or device in front of you and giving someone your full attention. That's the best gift you can give someone. Showing up for a relationship can mean simply being reliable and doing what you said you would. It can mean just calling or texting a friend to say hello.

Maybe you want to show up for meditation or show up for yoga, or show up to something that scares you. Show up. It's simple. It's the only thing you need to do.

SHOW UP. Even after you've failed.

Sometimes showing up in business is scary. Showing up to a meeting, or following up when you know you aren't going to get the outcome you were hoping for. And continuing to show up trying to build new business relationships, even when your confidence has been shaken and you feel like others don't believe in you. Just keep showing up and good things will happen.

Listen Now

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**Diversity and Representation with Pro Cyclist Ayesha McGowan** Feb 06, 2020
Ayesha McGowan is the first African American female Professional Cyclist, riding for Liv Cycling. She's on a mission to advocate for representation and is an inspiration for the next generation of African American female cyclists. Her bicycle has been a tool to not only help her accomplish her dreams, but as a vehicle for storytelling and social change. Ayesha noticed that our sport of competitive cycling was being represented in the media by white men and she took action. Her tagline is "Representation Matters." She's been on the cover of Outside Magazine, partnered with Nike's Dream Bigger video series, and has spoken on stages, podcasts, and articles on why it's important to have representation in sport, in the media, and in the industry.

She is also a podcaster herself, has her own YouTube Channel, a full racing schedule, and also the creator of DoBetterRide Virtual Ride series.

**Topics Discussed in the Podcast**

how Ayesha found bike racing and mentors

journey into road racing/how road racing works

women's racing inspiration

representation vs tokenism

equality vs equity

why you shouldn't say "I don't see color" & implicit biases

sea otter comments

brand support

Do Better Together

Listen Now

Resources

Ayesha McGowan's Website: A Quick Brown Fox

Join the Challenge: DoBetterRide.com

Half the Road documentary

Sea Otter Article she wrote

Follow Ayesha on Instagram

Her Nike Project: Dream Crazier

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Why You Should Contemplate Mortality — **Why You Should Contemplate Your Mortality | Crush It Mondays** Feb 03, 2020

"It is not death a man should fear, but he should fear never beginning to live." Marcus Aurelius

*"And in the end, it's not the years in your life that count. It's the life in your years."* ~Abraham Lincoln

Time is not a renewable resource. Many people don't want to think about death because it's uncomfortable. Denying the idea of death or realizing that we don't have unlimited time might change the way we make decisions. Last year, I decided to read some books with accounts of people who were terminally ill. Most notable Being Mortal by Atul Gawande and When Breath Becomes Air by Paul Kalanithi. Another highly recommended book I haven't read yet is Bright Hour by Nina Riggs.

Contemplating mortality is something I've heard people doing a lot lately since Kobe Bryant's tragic death. It was a wake-up call for some, realizing that it could be lights out at any moment. That wake-up call has spurred conversations about the timeliness of living life on purpose- the life you want to live starting now. A friend of mine was saying she realized all she does is work and she was going to start spending more time on relationships. I like that and it's a reminder I need as well because at the end of the day, we won't wish we worked more hours. A lot of us procrastinate all kinds of things, including big things like changing our life path because change and the unknown is scary and uncomfortable. We say things like, "I'll wait until the kids are graduated. I'll wait until I've saved enough money. I'll wait until I have a perfect plan. I'll wait until I have more education" and then we realize decades have passed and we are still saying "I'll wait until..."

Here is a quick exercise you can do. If you knew you would die tomorrow, what would you regret? If you knew you had a year to live and you would suddenly be changing a ton of things in your life, that's a problem!

Also, contemplating the mortality of a loved one is something that makes me uncomfortable but I do it often. It helps me avoid taking them for granted. If someone you love died today, what would you wish you would have said to them? We ALL put things off- like calling our parents or friends. Leaving an argument unresolved. Do it now. Call that friend or family member to say hello because you may never get another chance.

“Begin doing what you want to do now. We are not living in eternity. We have only this moment, sparkling like a star in our hand and melting like a snowflake...”

Listen Now

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Motality Pete Ryan Time Magazine — **Why You Should Contemplate Your Mortality | Crush It Mondays** Feb 03, 2020

"It is not death a man should fear, but he should fear never beginning to live." Marcus Aurelius

*"And in the end, it's not the years in your life that count. It's the life in your years."* ~Abraham Lincoln

Time is not a renewable resource. Many people don't want to think about death because it's uncomfortable. Denying the idea of death or realizing that we don't have unlimited time might change the way we make decisions. Last year, I decided to read some books with accounts of people who were terminally ill. Most notable Being Mortal by Atul Gawande and When Breath Becomes Air by Paul Kalanithi. Another highly recommended book I haven't read yet is Bright Hour by Nina Riggs.

Contemplating mortality is something I've heard people doing a lot lately since Kobe Bryant's tragic death. It was a wake-up call for some, realizing that it could be lights out at any moment. That wake-up call has spurred conversations about the timeliness of living life on purpose- the life you want to live starting now. A friend of mine was saying she realized all she does is work and she was going to start spending more time on relationships. I like that and it's a reminder I need as well because at the end of the day, we won't wish we worked more hours. A lot of us procrastinate all kinds of things, including big things like changing our life path because change and the unknown is scary and uncomfortable. We say things like, "I'll wait until the kids are graduated. I'll wait until I've saved enough money. I'll wait until I have a perfect plan. I'll wait until I have more education" and then we realize decades have passed and we are still saying "I'll wait until..."

Here is a quick exercise you can do. If you knew you would die tomorrow, what would you regret? If you knew you had a year to live and you would suddenly be changing a ton of things in your life, that's a problem!

Also, contemplating the mortality of a loved one is something that makes me uncomfortable but I do it often. It helps me avoid taking them for granted. If someone you love died today, what would you wish you would have said to them? We ALL put things off- like calling our parents or friends. Leaving an argument unresolved. Do it now. Call that friend or family member to say hello because you may never get another chance.

“Begin doing what you want to do now. We are not living in eternity. We have only this moment, sparkling like a star in our hand and melting like a snowflake...”

Listen Now

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2 Ways to Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**The Best Way to Fight Climate Change with Cornell PhD Bruce Monger** Jan 30, 2020
Dr. Bruce Monger is a Senior Lecturer and Researcher in the Department of Earth and Atmospheric Sciences at Cornell University. His research involves the use of satellite remote sensing methods to study environmental controls of ocean primary production at global scales. He currently serves as a member of NASA’s Ocean Biology and Biogeochemistry Science Team. I discovered him while I was doing my Certificate in Plant-Based Nutrition from Cornell University. While I've been eating plant-based for nearly 7 years, I was amazed with what I learned from his lectures and I immediately asked him to come on the show. Global climate change is a huge issue. If you've been watching the news lately, the financial markets and large companies and taking steps to offset their carbon emissions. While I think this is great, a lot of our daily choices and what we consume as individuals make a huge difference. I don't think it's a problem we can buy our way out of and the first step comes with education of how dire this situation actually is. Dr. Monger says that we are either going to be the generation that essentially is responsible for turning ou r back on the planet and how future generations will be forced to live, or we can be the generation that created a paradigm shift and saved the planet for future beings. There is a finite amount of CO2 that can be released into the air before Earth's temperature increases to a point where things like fresh water, the ability to even grow food, and extreme weather incidents will occur. Our choices in the next decade or two will forever impact the planet and how all beings exist moving forward.

**Topics Discussed in the Podcast**

career as an oceanographer

key elements of climate change and what you can do

consequences of global warming

what happens if Earth's temperature increases by 2 Degrees Celsius

Definition of net-zero carbon emissions

nutrient pollution & Nitrogen fertilizer

government policy, industrialized farming

why one person can make a difference

fish consumptions and better choices

the health of ocean linked to climate change & freshwater consumption

Listen Now

Resources

Cornell's Plant-Based Nutrition Studies Course

Dr. Monger at Cornell

Mentioned: Robert Howarth's work

King Corn documentary

Seafood Watch app to choose what fish to eat if any

Food and Agriculture Organization of the UN

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Being Brave Means Being Vulernable — **Being Brave is Not the Absence of Fear: It's The Courage to be Vulnerable** Jan 27, 2020

Being brave is not about the absence of fear, it's about having the courage to be vulnerable - to press on in spite of fear. The first memories I have of someone using the word brave is when I was a little kid. For most, it usually has something to do with having to get a shot at the doctor or getting an injury of some kind and then an adult telling us to be brave. In cartoons, the hero or heroine is often characterized as someone who is brave- someone who will go into battle knowing that the consequences could be dire. But I've seen portraits of bravery show up as someone who appears stoic and doesn't show vulnerability or cry. This is where I think the definition of bravery starts to diverge from what it actually means.

One of my favorite taglines I made up for my own life is "Be Brave. Do Epic Shit." I have put a lot of thought into what it means to me to be brave. To be honest, trying to avoid feeling and showing difficult emotions has been one of the harder parts of bravery for me. Bravery means actually letting yourself feel those emotions without letting them defeat you or change your path. This discussion could get complicated really quickly if we bring in things like masculinity. Men, especially the older generation feel pressure not to show or feel vulnerable emotions. Perhaps my view of bravery initially came from men. I remember even from a young age wanting to be viewed as masculine instead of feminine because I used to think masculinity was akin to strength and bravery. Oh how wrong I was about that! It's a complex topic for another Crush It Monday. Continuing with my digression for another moment, I still hate comments about women being emotional, or "crying like a woman." I AM a woman and I struggle with some of my emotions. I can only imagine what it must feel like for some men. I think this is an important discussion, but I need to move on to what I think it means to be brave.

First, try to think of the first time in your life when either someone told you to be brave or you realized you did something that made you brave. This is what Matt's story was: he was in grade 9 wanting to take Japanese, but Japanese was with all the upperclassmen that he looked up to. He had to get up in front of the class and say something in Japanese and was afraid he would look stupid, but he realized he had a choice and did it anyway. Matt felt uncomfortable and did it anyway.

What are some elements of bravery tucked under the overarching theme of a "willingness to be vulnerable"?

If you go to the dictionary, bravery and courage go hand in hand. Being brave is "to have courage" and courage is "the ability to do something that frightens one" or "strength in the face of pain or grief."

Being Brave is Not the Absence of Fear

It's feeling the fear and doing it anyway. It's doing it in spite of the fear. Now this doesn't mean doing something irrational like saying "I'm brave" and then walking out into traffic. It's not saying "I'm brave" and putting yourself needlessly into a dangerous situation. A whole other topic of discussion would be where is the line between bravery and dangerous risk? How can you be more brave and do something you're afraid of? Personally, it's been considering my outcomes and asking myself what the worst-case scenario would be. Minor injury? Embarrassment or shame if I fail? Wasted time? Simply not being able to do it?" Often the fear of the thing preventing us from being brave is way worse than if it actually were to happen in real life. Simply
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**Mitigating Risks at Red Bull Rampage and How to Be a Confident Mountain Biker with Remy Metailler** Jan 23, 2020
If you love gravity and extreme mountain biking, you’ve probably heard of the Frenchman, Remy Metailler. He has been a top rider at Red Bull Rampage for many years, has solid performances at urban downhill racing around the world, and he’s the incredible mountain biker you imagine as a Whistler Bike Park legend. He is also passionate about teaching others about anything related to mountain biking through his YouTube Channel. He talks about all the nuances of bike, tire, and suspension set-up so you’re dialed for your ride, trail previews of popular trails, especially the lines you’d never consider riding, and more pro tips. Plus, he can pretty much ride the impossible.

Remy also loves the business of being a pro mountain biker and has built his career with his own team of partners, is a well-known product tester for many brands he works with (and he does push his bike to the limit with the type of riding he does). He also loves trail riding. I loved talking to Remy because he reminds us how important it is to focus on the development of skills, truly understanding how all of your equipment works, how to analyze what happened if something goes wrong on a trail, and how important progression and safety are when it comes to riding technical terrain. He is also passionate about the environment and we got into what he does to make a positive impact near the end of the show and of course- the questions you guys submitted! I think you'll enjoy this episode because not only is Remy extremely knowledgeable, but he is articulate, very honest, and humble.

**Topics Discussed in the Podcast**

What is Red Bull Rampage and how does it work?

Urban Downhill racing

dealing with pressure, riding slow

Crashing, Confidence, Trying it Again

Learning to be analytical about your skills and riding

improving on fundamentals

weight lifting and key exercises Remy does in the gym

Risk and Safety (VIDEO)

The business side of Remy's career: sponsors & content

How to deal with the comparison game

Listener questions:

Favorite place to ride

Comparison game in YouTube and social media

Why did he move to canada from france

His views on racing and why he doesn't race

lifestyle changes as a climate activist?

favorite lunch

Supplements?

How old was he when he started riding and when you started to seriously shred

People often say Rampage riders are “crazy” or “insane”. How does he respond to those kinds of comments?

Suggestions to help riders get out of their heads, such as those that are afraid of crashing, falling off obstacles, missing a jump, etc

Listen Now

Resources

Follow Remy on Instagram

Subscribe to Remy's YouTube Channel

Safety and Risk Taking Video on Remy's YouTube

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2 Ways to Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**8 Ways to Have More Follow-Through with Commitments** Jan 20, 2020

"There is a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses, only results."

- Ken Blanchard

We all have the greatest of intentions when we make plans, but then something happens. Our problem isn't motivation, our problem is following through on our motivation. It could be as small as saying "Today I'm going to break down those boxes for the recycling" to as complex as a large goal you set for yourself. For some, the act of getting started is the hardest part. This problem is a relatively simple one to fix. Break it down into a task so small that it's really easy to get started. I've talked about this before, but if you can't seem to get on your bike, commit to riding for 5 minutes and if you don't want to anymore, you can stop. For cleaning, put 2 dishes in the sink, take one thing and put it back in place. If your inbox is a disaster, try to answer just 1 email that is nagging you.

Sometimes the issue with follow-through is much bigger than the act of getting started. Here are some ways to help.

Learn to Say No

Sometimes we make commitments that we didn't want to do in the first place. We felt like we couldn't say no in the moment. Time is our most precious asset and it's not a renewable resource. Learn to say no to things that you really don't want to do. You might feel bad about it in the moment, but if you told someone yes and then don't follow through, they'll feel even worse and you'll have also wasted their time.

Consider your Future-Self. i.e. Delay Gratification

When the time comes to get started or even to keep going (like following through with this article instead of stopping in the middle), think of what your future-self would want. Sure, I could stop right now and go do something else that would gratify my present-self. But I know from experience that my Sunday night future self will not be happy if I have to work on this last minute to get it done. This example can be made even as simple as making your bed. Your present self might just want to walk on by and say "I'll do it later" but think of how your Future-Self would feel- even 1 minute into the future the next time you walk by the bed and feel better because it's done?

Strengthen Your Get It Done Muscle (how it feels)

The Future-Self examples is a great lead-in to this point. I just said "think of how it will feel for your future self." Follow-Through is a muscle. It feels good to identify aa someone who honors their commitments. How does it feel in your body when you actually did the thing you said you would? How does it feel in your body to procrastinate? If it's hard to pinpoint how it feels, ask yourself if it makes it a little easier to breathe or a little harder to breathe. If you can bring executing on your intentions to the physical realm of your body, it might be easier to delay gratification and do the thing right now.

Use Mindfulness to Stop Excuses

The alarm clock goes off at 6 AM because you said you were going to get up to exercise. Your first thought is "I'll hit snooze once" or maybe it's "I'll start tomorrow." Meditation and mindfulness practices take you off autopilot and help you be more aware when thoughts pop in your mind. If you can stop the excuse train in its tracks- with the first excuse you made, it'll prevent them from multiplying. Stop the excuse and get moving. Take one small step to stop that excuse. If you think your excuse may b
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Plant-Based for Athletic Performance with James Wilks of Gamechangers Jan 16, 2020

James Wilks is a combatives instructor for the US Military, retired MMA Fighter, 2009 UFC champion, and main star in Gamechangers Documentary which you can now watch on Netflix. Gamechangers was executively produced by Academy Award-winning director James Cameron, also known for directing Terminator and Titanic to name a couple of other films! Gamechangers explores whether a plant-based diet is an optimal diet for athletes across all disciplines including strength, endurance sports, team sports, and more. There are some big name athletes appearing in the film such as World Record Holding Strongman Patrik Baboumian well-known ultrarunner Scott Jurek, Olympian cyclist Dotsie Bausch, Arnold Schwartzenegger, Derrick Morgan of the NFL' Titans, and so many more. The movie is about James Wilks quest to search for the optimal diet to help him recover from a terrible injury. His research set him on a trajectory to learn more about plant-based nutrition, ultimately discovering that many athletes are competing at the top level with no animal products. The film also goes into why a plant-based diet helps athletes perform and recover at their best.

Topics Discussed in the Podcast

Acclaim for the film including the Defense Health Agency
how the idea of Gamechangers came about
James' previous diets and notions on vegans
is grassfed beef healthy?
best foods to eat to recover faster from injury
fatigue, carbohydrates, heme iron, supplements for performance
how to decipher if scientific studies are legitimate
how they picked athletes to be in the movie
a short bit about fighting MMA/ taking punches & managing aggression and anger

33:50

It's really centered around inflammation. The blood flow is centered around inflammation as well- inflammation of the arteries. But then if there is inflammation just recovering from a workout session or you got injured and you're recovering, you need inflammation to build muscle and to recover, but you want to get through that inflammation quickly so that you can work out again more effectively. You can always work out again the next day, but it's how effective and how optimal is that workout? I think inflammation is really the key here -that animal foods tend to be inflammatory, plant foods tend to be anti-inflammatory. And so reducing that can not only help blood flow, but also muscle repair, being faster, and also injury repair as well.

Listen Now

Resources

Go to the Gamechangers website
Watch the Gamechangers Documentary on Netflix or find it elsewhere
Follow James Wilks on Instagram
Listen to my episode with Dr. Esselstyn regarding endothelium/heart disease
Listen to my episode with T Colin Campbell about cancer and animal protein
Download Dr. Michael Greger's Daily Dozen App
Visit NutritionFacts.org
Joe Rogan episode with James Wilks

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Habit Change Made Easier. Ask "Is It Better Than?" | Crush It Mondays** Jan 13, 2020

Habit change is hard, and it's really hard if you tend to think about your habit change as an all-or-none thing or if you get decision fatigue from too many options. Have you heard the quote "don't let perfection be the enemy of good?" Sometimes the idea of not being able to do something perfectly or the idea of having to be perfect at it every day will stop us from even trying. I came across some discussions in my community lately where one person criticized another because they didn't change or move the needle enough - this was in regards to diet.

Doing the best you can is a good place to start, but I like to ask "is it better than" when comparing two options. Asking "is it better than" can also give you a different point of view if you find you are critical of a decision another person is making about their changes. We can't be in control of everything all the time and learning to set ourselves up to make the best decision possible for a given situation instead of defaulting to our old ways is powerful. Asking "is it better than" is particularly helpful when it comes to diet. A lot us have guilt or even self-flagellation if we quote mess up. There is a fine line between letting yourself off the hook too many times versus having a little bit of leeway and self-compassion, but I think we intuitively know if we are giving something our best shot or if we are just looking for excuses. You can feel it in your body.

I'll give you a few examples. One person wants to stop having dairy in their diet, so they switch to soy milk.

When the person orders a latte at Starbucks, someone points out that the soy milk from Starbucks has added sugar! Yes, it's best to have unsweetened soy milk, but having soy milk with a little bit of sugar is still better than eating dairy if you're trying to avoid it. Given your options and your decision to order a latte, what is the best choice in the moment?

Say you're trying to give up meat, but you haven't gone all the way yet. Is eating meat a few times a week better than eating it every day? Yes. If you believe meat is unhealthy, eating no meat is best but moving the needle to a habit that is sustainable for you is better than not at all.

If you are trying to eat less desserts, but really have a craving- eating a small bowl of granola is better than eating a piece of cake.

Riding for 30 minutes is better than not riding at all.

Picking up a few items of clutter around the house is better doing nothing.

Ordering the chips and salsa for an appetizer is probably better than ordering the cheese pizza as an appetizer.

Oatmeal you make yourself is better than processed cereal.

Whole wheat flour is better than white flour, but eating in tact whole grains is best. Maybe you don't have access to whole grains in that moment or you ran out of time trying to make something.

Next time you feel stuck in a particular situation where you are having trouble making a decision that will align with your goals, just try comparing your options and asking which one is better than the other.

Listen Now

Yay! Our Podcast Sponsor- Sufferfest Beer

In 2012, Founder and CEO Caitlin Lande
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Rob Lea Summited Everest, Swam the English Channel, and Biked Across America in 6 Months** Jan 09, 2020
Rob Lea is an animal. In a 6 month period, he summitted Mt. Everest, swam the English Channel, got married, and rode his bike across America, all while raising awareness for gender equality in the mountains and in the boardroom based on the HeforShe Initiative by the United Nations. Rob’s mountaineering career includes climbs of mountains around the world including Aconcagua, Denali, and most recently, Cho Oyo. Not only is he an endurance machine, but he is a realtor in Park City, UT.

His love for triathlon, inspiration from his wife and Professional Athlete Caroline Gleich, and even the medal hanging in his closet as Age Group 30-34 Half Ironman World Champ prove that Rob is no stranger to pushing his limits.

**Topics Discussed in the Podcast**

how did he come up with the Ultimate World Triathlon

how to get out of your own way and dream big

men supporting gender equality and #climbforequality

prepping for Everest

Risk Mitigation: personal safety vs pushing limits on Everest

Swimming the English Channel: jellyfish stings, caloric intake, brown fat

Biking across America with virtually no training

overcoming monotony and the will to go on

Listen Now

Resources

Follow Rob on Instagram

Rob's website

Implicit Bias Disrupter Questions

HeforShe Initiative

Listen to my podcast episode with Rob's wife: Caroline Gleich

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2 Ways to Give Back to the Show

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Yay! Our Podcast Sponsor- Sufferfest Beer

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**A Better Way to Set Goals- Crush It Mondays** Jan 06, 2020
We are a few days into January. When we make a declaration of a new lifestyle, goal, or habit, it can be hard to stick to it. According to research by the University of Scranton, 92% of people don’t achieve their New Year’s Resolution goals. We want to create habits to be happier and healthier, but change is not always easy. If we genuinely want to discover the best version of ourselves, why do we give up on some of our goals? There are multiple reasons we don’t achieve our goals.

We get stuck in all-or-none thinking. Sometimes we don’t even start working towards a goal or habit because it seems too unattainable.

When we make a mistake or a slip-up, we give up and revert back to our old habits because sticking to the new one seems too hard.

We don’t create a support network and an environment for change

Our goals are not specific or measurable.

We are worried about changing our identity or how other people perceive us

Another common thing we do is focus on setting goals based on an outcome we desire. Sometimes we can't even control those outcomes such as setting a goal for a race result (you can't control what your competition is doing), a sales goal for our business, or just goals that have outcomes that count on other people's opinions or ratings. Setting goals that have outcomes outside of your immediate control can be defeating. Like for me- I say to myself, "yes! I want to write a NYT Bestselling Book." Honestly, setting a goal like that makes it hard for me to even write the book because it seems like so much is out of my control. A better way to do it would be to commit to writing a certain number of pages per day, hire a really good editor, etc. Those are all things in my control but I can't control what people will do after I've given my best effort. Another example of an outcome-based goal that is defeating: I could set a goal to get x downloads per month for this podcast or a goal for ranking at a certain place among other podcasts, but a better goal would be to focus on becoming a better interviewer or coming up with processes to help me promote my show. Those are things I can control. See the difference? We also tie our happiness and satisfaction to the outcome of the goal itself, which leaves us in an endless pursuit of saying “I’ll be happy when I achieve X.” There is a problem with being too goal-oriented; the paradox is that we cannot always control the future and thus our outcome, but we can always control our progress through consistent action. So how do you create a goal-setting system that will help you not only get what you want, but also feel satisfied and motivated on a daily basis? The trick is to stop focusing on the endpoint and instead start focusing on your process. If you can feel good about your daily actions working toward something important to you, it will help you stay on track. You'll also feel more empowered and in control when the results of your goal setting are 100% within your control. Here are some easy examples of goal setting and actions within your control.

Goal: Lose 10 lbs. Process: Meal planning and portion control.

Goal: Run a marathon. Process: Create and stick to a training program.

Goal: Buy a house. Process: Creating a budget to save money.

Goals are just a point on a map to start you moving in a different direction. Once you start down a new path, enjoy the experiences, the unknowns, and even the setbacks. Each week, look at the processes you've laid out for yourself and evaluate whether you are
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Singletracks Podcast: Sonya Looney Talks Mountain Bike Nutrition, Risk Taking, and Competition** Jan 03, 2020
This is a republish of the Singletracks Podcast with Jeff Barber where he had me on the show as a guest. I thought it'd be a great podcast to start off 2020!

**Topics Discussed in the Podcast**

how to view and appreciate strong competition and pressure

finding the optimal amount of training for you

why I love failure and find my greatest motivation from it

the importance of work ethic

my transition to a plant-based diet

my book projects

Listen Now

Resources

Subscribe to the Singletracks Podcast!

Singletrack Podcast Show Notes for this episode

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Yay! Our Podcast Sponsor- Sufferfest Beer

In 2012, Founder and CEO Caitlin Landesberg started her search for the perfect beer to cheers with friends after long trail runs in and around San Francisco… but didn’t find a beer that fit the bill when it came to celebrating her athletic lifestyle and diet. So, taking matters into her own hands, Caitlin spent years developing the beer she wanted to see in the world. After teaming up with an all-star brewmaster to perfect her recipes, Caitlin started to share her beer with friends and fellow trail runners. The beer is brewed with built-in superfoods so you can recover, sweat for your beer, and feel good!

**Listen Now: The Sonya Looney Show Podcast Episode with C**
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Mindful Tips for the Holidays - Crush It Mondays** Dec 23, 2019

There are several things you can do to enjoy your holidays even more, and having mindful holidays is actually easy to do! Some people really love the holidays - the hustle and bustle, the travel, seeing people you maybe only see once a year, or simply just having the time off work. For some it can make you feel full and festive, but it can feel fake and empty for others - maybe you get stressed out with all the energy you need to give towards family, gifts, travel, and all the things you are "supposed" to be doing. Maybe the pressure of being happy is too high.

Any health or mindful focused website will tell you to just count your blessings and to breathe. While this is true, it's not enough and it's not specific enough. Of course we know we should count our blessings and breathe. But what else can we do?

I want to address a few topics.

"I don't really like my relatives, but have to spend time with them anyway."

Yes! We might be forced to see those few family members we don't like as much. Try to identify what you don't like about spending time with them. Do they make judgemental comments about you? Is it just plain boring? What is it that triggers you? Then have a plan. For example, if people are making chippy comments to you, I try to have a sense of humor about it and I try to say to myself that they have different life views, morals, or opinions that I don't have to agree with. They are actually speaking their truth and reality. I don't have to live my life like them or prioritize my time, finances, or goals to them. If they have an opinion, I remind myself their life experiences dictate their perspective and it likely won't match mine. I suppose it is about empathizing with what they are trying to do (to help or give advice), but separating your emotions from it so you don't take it as personally. 4 agreements- don't take things personally.

You feel aimless

Traveling, making time to see other people or even doing activities you don't normally do might make you feel restless, aimless, or even cause anxiety. We get knocked out of our regular routine. There are two things you can do. If you thrive in routine, create a very small ritual or routine you can do every day to ground you. Second is a mindset shift. I'll be the first to say that feeling aimless is hard for me but I've learned that it's important. It actually helps me feel more creative, hungry for goals, and motivated when I get back to my regular life. Toning down your training or your work for a short period of time may feel scary like you're going to lose fitness or get behind, but think big picture. You don't have to be doing something every second to make gains. If aimlessness bothers you, it means you probably don't feel that way often so try to remember that feeling restless or resting from your normal life actually IS doing something - it helps you recover from the burnout of your normal life.

The Food

This is a tough one. One big meal is not a make or break, but doing it repeatedly for weeks on end can set you back. It's hard to set boundaries when temptations are at an all-time high. Do your best- set a foundation for adding in healthy things. For example, if you ate too many cookies, add in healthy things later that day or tomorrow. Go eat a handful of greens right out of the container or eat a piece of fruit. Start adding in other foods that are easy and make you feel good to offset some of the higher fat, more refined foods that maybe you only enjoy during the holidays. If you get off track, get back on track with the next thing you put on yourself. Sometimes a few unhealthy meals
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Animal Protein Causes Cancer with T Colin Campbell** Dec 19, 2019
T. Colin Campbell, PhD has been dedicated to the science of human health for more than 60 years. Dr. Campbell grew up on a dairy farm and was the first in his family to go to college. He has his PhD and is MIT and Cornell trained and educated in nutrition, biochemistry and toxicology. His primary focus is on the association between diet and disease, particularly cancer. Although largely known for the China Study--one of the most comprehensive studies of health and nutrition ever conducted, and recognized by *The New York Times* as the “Grand Prix of epidemiology." It has sold over 2 million copies worldwide. Their studies have shown that animal protein has a very strong effect on the growth of cancer. Milk protein in their experiments turns on cancer 100% of the time. If they took it away, they could reduce it down to zero. Dr. Campbell’s profound impact also includes extensive involvement in education, public policy, and laboratory research.

He is also the author of the *The New York Times* bestseller *Whole*, and *The Low-Carb Fraud*. Several documentary films feature Dr. Campbell and his research, including *Forks Over Knives, Eating You Alive, Food Matters*, and *PlantPure Nation*. He continues to share evidence-based information on health and nutrition whenever given the opportunity. He has delivered hundreds of lectures around the world and he is the founder of the T. Colin Campbell Center for Nutrition Studies and the online Plant-Based Nutrition Certificate in partnership with eCornell.

**Topics Discussed in the Podcast**

from dairy farmer to PhD in Biochemistry

research in the Philippines

Why we need to stop taking the reductionist view of nutrition

how to overcome personal bias in science

why WFPB is better than vegan

complications of groupthink and industry/government interference

how much animal protein is too much?

the mechanism with animal protein that causes cancer

why most doctors don't know a lot about nutrition

what does protein deficiency look like?

Listen Now

Resources

The China Study

Book: Whole: Rethinking the Science of Nutrition

eCornell Center for Nutritional Studies

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2 Ways to Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Perfectionism Vs Excellence: Seeking Optimalism- Crush It Mondays** Dec 16, 2019

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 perfectionism. The short answer is there is no quick fix, but there are patterns we can identify and thought processes we can practice.

If you've been listening to me for awhile or you've read some of my articles, you may have heard me say that I'm a recovering perfectionist. Yes, I used to be angry that my A- wasn't good enough. I still occasionally struggle with the appearance of a result not being "good enough" like being ashamed of a race result, even though that was my best for that day and not making excuses. There is a big challenge in asking "but what IS good enough?" We all know what perfectionism is, but where it comes from may vary from individual to individual. For me, it stemmed from wanting to meet the expectations of my parents, coaches, and peers. It came from wanting desperately to fit in and believing that if I could be the best at everything, then people would love and accept me. I talk about these stories in depth in my ebook : Partly Sunny, Cultivating a Resilient Mind. Eventually, external expectations became my own internal expectations.

The Masks of Perfectionism

Perfectionism happens when you hold yourself up to an impossible standard. The reasons you want to be perfect or do things a certain way are fear-based. You're afraid you won't be seen in a certain way, or you're afraid it'll mean something about you. Perfectionists are driven by the need to prove themselves, not the desire to learn. People with fixed mindsets tend to be perfectionists.

There are three main patterns of perfectionists. They reject failure, they reject painful emotions, and they even reject success. Personally, I've been able to overcome the first two, but I still reject success. I have a very hard time celebrating my success and not belittling it. By not celebrating your success, you put off that feeling of accomplishment or fulfillment to the future when you can do something even harder. And when you do that, you still do not feel satisfied.

In the form of rejecting failure or painful emotions, it's about accepting that failure does not have to feel good- in fact it never does- but also realizing that failure IS part of the path. It isn't a bad thing. You're probably not trying hard enough if you always take the safe way out. I say out loud to myself that I love failure. I do not love feeling like I'm not worthy or the hard work I'm putting in doesn't actually matter. (in the case of being rejected by trying to get a new sponsor). I do not love feeling ashamed or embarrassed. I do not love the feeling of working really hard and having it go nowhere. That is what failure feels like to me Failure even makes me want to give up. When I feel that way, I go for a walk, run, or bike ride. I process those gross feelings. But after I process them, a fire gets lit under me to work even harder, try something different, or maybe even just accept that it's just not the right time for the thing I failed at to progress.

In Tal Ben Shahar's book,
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**Canadian Runner Sasha Gollish Makes Choices, Not Sacrifices** Dec 12, 2019
Sasha Gollish is well-known as a decorated Canadian Competitive Runner, has her PhD in Civil Engineering, and is passionate about girls in sports. She was a bronze medalist in the 1500 m at the 2015 Pan American Games despite her shoe falling off, has won a variety of short and longer distance races and raced on the Canadian National Team for the IAFF World Marathon Champs. I love Sasha's four tenets of living and training. They are: always play, make choices not sacrifices, work hard, and eat real food- feed the machine.

**Topics Discussed in the Podcast**

from alpine ski racer to marathon running

her drive for achievement in all areas of her life, including getting her PhD

starting her running career at age 30

Sasha's tenets of training and personal values

how to look at food in a healthy way

learning to sit with uncomfortable emotions

how she dealt with her recent marathon that didn't go her way

her career as a runner and some fun stories

Making the best of Doha World Championships

Empowering girls through Fast and Female

Listen Now

Resources

Check out Sasha's website

Follow Sasha on Instagram

Fast and Female: Empowering Girls Through Sport

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2 Ways to Give Back to the Show

Yay! Our Podcast Sponsor- Osea Malibu

— Osea Malibu: vegan, non-toxic, earth-friendly skincare from California!

— Osea Malibu Atmosphere Protection Cream

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Stronger than Excuses: Crush It Mondays** Dec 09, 2019
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 excuses.

Excuses can show up in several forms. Procrastination is one of the main ways excuses show up. We give a reason as to why we can do that thing later. And for some things, procrastination is just a hop, skip, and a jump to never getting that thing done. Other forms of excuses show up as a reason to let yourself off the hook. The challenge is figuring out when you actually SHOULD listen to your excuse because your body is telling you something, and when your excuses are a form of procrastination, laziness, or even fear of failure, losing time, or not knowing how to get started.

First, let's talk about big picture excuses- excuses that we make to avoid bigger life changes.

Figure Out What's Really Holding You Back

Here are some common excuses I hear or that I've caught myself saying. Try to decode what you are really saying instead. Here are a few examples.

I'm too old to start (I hear this a lot with mountain biking... NOT true! My dad started in his 60s. My father-in-law is in his 70s and mountain bikes!).

You're really saying "I'm afraid I'll get hurt." Hire a coach, take babysteps, realize that you are looking at worst-case scenarios and it's probably not true.

I don't know how to do it.

You're really saying: I don't know how to do it right now. I'm afraid that I won't be able to figure it out. I'm afraid I'll waste my time trying to learn if it doesn't work out. I don't want to spend the time. Meet the internet. You can learn how to do pretty much everything if you're willing to put in the time

It's too cold, hot, I'm too sleepy, I have to much to do... excuses not to exercise. What are you really worried about? Are you tired, stressed, burnt out, or injured? Those are times you might need a break. You probably are really saying that you don't want to be uncomfortable.

I have already spent years in school or in my career dedicated to this path. I can't change now.

You're really saying that it is hard to start over and you're afraid of the sunk cost of time and money, but you can always change. You also might be avoiding discomfort, temporary loss of identity, fear of not knowing what to do next, but you can almost always change. Change is hard and it takes work, but it's worth it.

I don't have time

You're really saying you won't make time. You might have to cut something else out, but if it's important you always have time.

Some of the excuses I just mentioned are for bigger picture things. But what about smaller things too? I am the worst about procrastinating with writing: blog posts, articles, books. I also have been known to procrastinate getting out on my bike, meditation, going to the gym, cleaning the garage, listing stuff on craigslist.

What should you do to be stronger than your excuses?

**The Hardest Part is Getting Started**

First, identify that you are in fact making an excuse. Just being aware that you are doing it helps, and try to figure out what the real issue is in the first place. The hardest part for most people is simply getting started. In chemistry, physics, or even an electrical impulse in the body, there is the activation energy, that is, a minimum quantity of energy required to get
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Olympian Skier Julia Murray is Hooked on Plants Dec 05, 2019

Julia Murray is an Olympian Skier in ski cross, a silver medalist at World Championships, a registered Holistic Nutritionist, a Roubxe certified plant-based chef, a Main Street Vegan Educator, Owner of HOoked on Plants, Cofounder of 80/20 plants and an all-around awesome human. Julia has spent 4 years going all-in on the vegan and plant-based lifestyle. If you're plant-curious and wondering about making small or big changes in your diet, definitely sign up for her program on 8020plants.com where you'll get one on one coaching, videos, and recipes on how to make a slow transition, and even room for indulgent foods.

Julia is an inspiring and awesome person AND check out Whistler VegFest next year!

Check out 80/20 Plants and use code "Sonya20"

Topics Discussed in the Podcast

her rise to the Olympic dream
making transitions in your life
supplements Julia likes
how to switch to a whole-foods plant-based diet
tips for starting new businesses
creating recipes and becoming a chef
how to deal with negative criticism as a vegan

Listen Now

Resources

Inside Tracker: Take a Selfie from the Inside

Use Code: CHEERSSONYA for $200 OFF the Ultimate Test

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 like your energy, cognition, endurance, heart health, and more. I started working with Inside Tracker in 2017. I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have baseline and also recurrent bloodwork as you age and also simply as an athlete.

Listen to the Episode with Jonathan Levitt from Inside Tracker

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Stop Choking and Get Your Confidence Back: Crush It Mondays** Dec 02, 2019
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 not to choke. My research was primarily around different sports, but these tips can be applied to say, a meeting you're preparing for, test-taking, or any situation that challenges you.

Self-talk, the awareness around our perceptions, and mindfulness are woven into the main narrative of this podcast. The stories we tell ourselves and the words that we use affect our perception. Self-talk is an internal stimulus and drives our confidence in everything that we do. It especially effects the outcome of how we perform and even how much fun we have in challenging situations or conditions where we need to optimally perform. Our inner experience effects the quality of our outer experience.

**What to do:**

Here are some techniques I like to keep your eye on crushing it instead of letting that constricted, nervous feeling take over. Use this in sports, business, relationships- anywhere you are being challenged.

Develop contextual awareness around your negative self-talk. When are you doing it, what circumstances cause it?

Practice reworking your thoughts and rewiring your brain. Replace negative thoughts with productive ones. Even journaling daily will help.

Focus on execution, not outcome. Don't think about winning the game or the race, think about what you'll do to perform your best. Don't think of the test result, think of the work you put in to know your stuff. Don't think about getting the promotion, think about communicating everything you've done well. You catch my drift

Positive Visualization: For days or weeks leading up to your event, imagine what not only what success looks like, but try to imagine how it'll feel when you are doing everything perfectly for your execution. You can even use negative visualization- how will you deal with potential hiccups? If this gives you anxiety, don't spend too much time on the negative parts.

View stress as a positive, especially with stereotypical "nerve-wracking situations." Instead of saying "I'm so nervous" or "I'm stressed", tell yourself that you're excited and you're amped. Kelly McGonigal PhD has written a whole book on research surrounding how and why this works, and techniques you can use called The Upside of Stress.

Pick a mantra. Mantras can be really powerful. Pick on that makes you feel good. Mantra: I got this. I'm unstoppable. I'm confident. I'm ready.

Relax: breath, routine

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**Reggie Miller's tips on choking and performing under pressure.**

First let me say, there is no such thing as “choking”, we all have at some point come up short at the biggest moments in our athletic endeavor.. But here’s how I approach pressure moments..

1. Act like you’ve been there. There’s a reason why you got up 3 hours earlier to get to the gym or football field or on a trail. Practice makes good, not perfect.. The more time you spend doing what you love, the less pressure it will feel like..

2. Vi
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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Winning Mindset Behind Competition and Comparison with Jake Thompson Nov 28, 2019

Competition can be a driving force behind everything we do. But what if the competition was with yourself and even with your bad habits? Jake Thompson, founder of the company Compete Every Day is on a mission to work with organizations and individuals to teach how they can develop accountability, mental resilience, and leadership skills in order to make bigger impacts in their careers and in their life. It’s through his experience and research that he’s discovered how people who harness a competitive mindset against themselves can reach their goals, commit to action over motivation, and step into the leader they were created to be. I loved having Jake on the show because we are both so passionate about how mindset molds resilience, mental toughness, happiness, and drive.

I really enjoyed talking with Jake because he is incredibly inspiring, humble, and passionate. I think you'll enjoy him too! Jake is a busy and multi-faceted guy. He is a speaker, podcast host of his show, Cultivate a Winning Mindset, Chief Encouragement Officer of his tshirt company Compete Every Day, Author of a new book coming out soon, and more!

Topics Discussed in the Podcast

being in competition with yourself
the problem with comparing yourself to others and how to stop
the line between self-compassion & acceptance vs. hard work and drive
growth mindset and identity
the language to use around identity
reinventing yourself

Listen Now

Resources

Visit CompeteEveryDay.com
Jake's Speaking Website
Follow Jake on Instagram as well as Compete Every Day
Book Mentioned: A Million Miles in 1000 years by Don Miller
Book Mentioned: Mindset by Carol Dweck
Listen to his Podcast

Inside Tracker: Take a Selfie from the Inside

Use Code: CHEERSSONYA for $200 OFF the Ultimate Test

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 like your energy, cognition, endurance, heart health, and more. I started working with Inside Tracker in 2017. I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have baseline and also recurrent bloodwork as you age and also simply as an athlete.

Listen to the Episode with Jonathan Levitt from Inside Tracker

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Problem with Trying to Find Your Purpose: Crush It Mondays Nov 25, 2019

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 "fulfilled." I've talked about the happiness horizon (you know, when you say I'll be happy when...) in another Crush It Mondays that I've linked in the show notes. First, putting off contentment or feeling fulfilled when you find your purpose is not a good way to go and frankly, it's a myth. I'm incredibly fortunate to have worked my way into a career that allows me to do things I'm passionate about. I would say I have found my purpose and work towards it every day, but I still have the same feelings like everyone else, struggling with "I'll be happy when..." or trying to feel content or feeling like what I am doing is still not enough. We also search for the feeling of arrival, and while there may be fleeting moments of it, it's not a permanent feeling. So finding your purpose is not analogous to contentment or fulfillment. I will say that it certainly helps and I'm thankful I get to put energy into the projects of my choosing, but I think that this societal pressure of searching for your big purpose and that you should be doing that all the time or doing it for your work has been blown way out of context.

So what do you do if you feel like you don't know your purpose or know your why and have low-level stress associated with it? What should you search for instead of trying to find this huge purpose? My interpretation of the obsession with purpose is that we want to live a life that has meaning to us. But having meaning can be really simple and you don't have to find your why with your work. I do think it is good to find elements of your work that bring you joy. Yes! Even if we aren't talking about work, we feel good when we can find joy, concentration without distraction, and feel like we did our best at something. Maybe even helping someone or having a human connection associated with what you're doing is part of it. For me, I feel content when I look at those elements instead of this huge undertaking of living my purpose. Maybe your purpose is how you live your life and living by your values.

Yes! Maybe we can redefine this conversation. I think it's good to think big picture with what you want to do in your life and have a direction to go, but you don't have to define the exact details of that direction. Chances are they will change over time anyway. How about doing one thing each day that makes you feel good or do one thing each day that you are proud of? I can tell you that if you slow down enough to do that and then reflect back on your day asking yourself, "What was the best thing I did today?" It'll help you feel more content.

Another point I want to make is that the things you're doing that bring purpose, why, contentment, or meaning probably will shift over time. You will change and the things that make you feel good might change too. Another thing is that it doesn't have to be externally focused. Maybe your purpose today, this week, this year, or this decade is getting to know yourself better. There is nothing wrong with it or selfish about that. Maybe your purpose is to be the best a

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**An Interesting Story from the Back of an Uber - Crush It Mondays** Oct 28, 2019
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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The Sonya Looney Show is produced by Palm Tree Pod Co.

Do You Suffer From Imposter Syndrome? - Crush It Mondays Oct 21, 2019

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 get to be where you're at. You won by accident or you were promoted by luck. People with imposter syndrome tend to overwork themselves to ensure they are keeping up and have feelings of inferiority, even when others consider them experts. What is dangerous about this way of thinking is that you are afraid to step off the hectic treadmill of hard work because you're afraid everything will fall apart. People with imposter syndrome have a difficult time celebrating their success or accepting their achievements.

If you recognize some of this behavior in yourself, how do you start improving on it? First is to know that there are a ton of people that you look up to who also feel imposter syndrome- it's more common than you'd think! In fact, it was reported that 70% of people experience Imposter Syndrome!

Show vulnerability. Something that has been really helpful for me is showing vulnerability. It's scary at first because you're putting it out there that you aren't as perfect as people think you are, that you make mistakes, that sometimes you don't know exactly what you're doing... but instead of others thinking - "oh! I knew that person as a phony!" Chances are, they'll respect you even more. It humanizes you, but that doesn't make you less than. It also will help you practice more self-compassion when you feel like you can be yourself and show all parts of what you're doing, not just the highlight reel of your successes. People want to share in the ups and downs of your journey and the downs don't make you an imposter. An example of a time I showed vulnerability when it truly scared me to do it was when I took a video of myself crying uncontrollably in the hardest race I had ever done to that date- the Yak Attack in Nepal. I did a TED Talk about it and how to define success in your life. Putting a video online and later, in a TED Talk of me crying like this still makes my chest tighten. Crying publicly and even in front of friends or family is something I do not do. I've never wanted to share that side of me, but as terrifying as it was to share have this video live on the internet, it was amazing how powerful and impactful it was. You gain strength and can positively impact others through vulnerability.
If self-critical thoughts pop up and your imposter brain starts taking over, don't fight the thought. Use the meditation technique of RAIN- Recognize, Allow, Investigate, Non-Identification. Recognize it, take a moment to accept it and allow it to be there, ask yourself if it's really true and where you might feel it in your body, and last - say something to yourself like "this is just a thought, it is not me. I'm separate from this thought. I'm okay. It's okay."
Be aware of when you are comparing yourself and it brings up feelings of inferiority. Personally, this happens when I'm looking at social media. I see people who seem to be racing more, training harder, better at promoting their podcast, or who seem to have it together more than me. It feels icky when I look at it from an "I feel like I'm not enough because of this other person's post." I don't always feel that way, b

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Boost Will Power: Crush It Mondays Oct 14, 2019

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 say "I won't do this thing anymore" or "I will do this other thing every day." We stick to it for a while, and then the wheels fall off. It's not that our intention isn't there- we truly want to do those things. So why can't we stick to it?

It turns out relying on willpower alone does not work. The topic of willpower has been a focus of numerous scientific studies over the last several years. Are there areas of the brain responsible for willpower? Why do some people seem to have more willpower than others? How do we have more self-control?

There are a few different schools of research that I wanted to share with you. Addiction has been a driver of some of these studies to help people make lasting change. There are a few books I want to recommend if you're interested in the science behind the topic of will power. Pick up The Willpower Instinct by Kelly McGonigal PhD and also The Craving Mind by Jud Brewer.

Based on the findings from these books and other studies I read, what can you do to set yourself up for success? According to a 2012 study by the American Psychological Association, the main habits people are always trying to improve upon are eating healthier, exercising regularly, lose weight, reduce stress, and get more sleep.

Interestingly enough, a few of those goals will intrinsically increase your willpower.

Stress and sleep deprivation decrease willpower. It's kind of a chicken or egg scenario since people would argue it takes willpower to go to bed earlier or to take action to reduce stress. But if you can understand that reducing stress and sleeping more will give you more self-control, it might help you make it a priority. Why do stress and sleep deprivation reduce willpower? Well, it turns out that will power mostly lives in the prefrontal cortex of the brain. It controls some of our emotions, what we pay attention to, and the subject of our thoughts. The prefrontal cortex is broken up into three sections according to Dr McGonigal's book. There's a section for "I won't", a section for "I will" and a section for "I want." I won't eat the dessert. I will get up early to do my workout. I want keeps track of your goals. The prefrontal cortex is the first region of the brain that goes offline when we're stressed. Guess what happens? You lose your willpower. Sleep deprivation is another problem. It reduces brain activity because it's actually harder for your brain to absorb glucose when it's sleep-deprived. Yes, you actually are in a fog! Aim to reduce stress and get more sleep and you might find that you have more willpower.
Suppressing thoughts weakens willpower. So does guilt. You've heard of the experiment- don't think of a pink elephant... and then that's all you can think about. Well, think about when you want that cookie. You tell yourself, "don't think of the cookie!" The more we resist temptation, the more it persists...and then your willpower goes out the window. Basically, try not to suppress your thoughts and keep listening for what to do instead. Guilt-tripping yourself has also been found to make your willpower issues worse. It might sound counterintuitive to let yoursel

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Compelling Saga of Alison Tetrick: Work Ethic, Perspective, and Identity Oct 11, 2019

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 Kanza. Alison loves to ride her bike and it shows with the ultra-endurance gravel events! Not only is Alison an incredible athlete (and need I mention she played NCAA tennis and won the first half ironman she entered), but she has quite the academic resume. She has a BS in Biochemistry, a nutrition degree, and an MS in Clinical Psychology.

But things haven't always been easy for Alison. In 2010, she suffered a traumatic crash in a road race, shattering her pelvis and incurring a severe Traumatic Brain Injury that left her reeling for months and even years. When her pelvis healed, she returned to racing not realizing the seriousness of her head injury. And when she suffered a second concussion, things changed. She couldn't read, she had to question her identity, and she would get lost in airports. With the help of a neuropsychologist, she got back up on her feet and also had more perspective on her goals.

After feeling like she had accomplished everything she needed to in road racing, Alison transitioned to gravel and on Dirty Kanza on her first try. If you're not familiar, Dirty Kanza is a 200-mile self-navigated race on Kansas gravel roads in the Flint Hills. Since then, she has tackled every long gravel event she could find, including one in Iceland and a bikepacking adventure on the Silk Road in Kyrgyzstan.

In this episode, you'll laugh, you'll be inspired, and you'll learn a lot about competitive spirit, athletic maturity, the power of perspective, the danger with external validation, and even some interesting tidbits about both road and gravel racing. We talked about her crash and how it has changed her priorities and identity and so much more.

Topics Discussed in the Podcast

Alison's competitive spirit in school
growing up on a cattle ranch
where her incredible work ethic came from
how women's road racing has evolved
the team dynamic of road racing
her big crash breaking her pelvis and getting a Traumatic Brain Injury
how the crash changed her and her identity
going all in
discussion on external validation related to self worth
Mantras and perspective
Athletic maturity
Transition to gravel & the gravel community

Listen Now

Resources

Follow Alison Tetrick on Instagram
Follow Alison Tetrick on Twitter
Alison Tetrick's website
Listen to her on the TrainerRoad Podcast
Read about Alison's crash on Bicycling Magazine

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Support the Show

If you would like to support the growth of my show, I’d love your contribution on.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Where Does Confidence Come From? Crush It Mondays Sep 30, 2019

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 ourselves. Psychology research says that one reason some individuals are more self-critical than others is due to how criticized they were by their parents. We actually have no self-regard before the age of 8, and if we were criticized a lot growing up then we tend to be more critical of ourselves as adults. While understanding your past and tendencies is important, I don't believe in blaming the past or blaming our parents because as adults, we are able to take responsibility for ourselves and have the power to work on personal issues. The past might have created those issues, but it's our choice whether we become a victim to them. It's not easy, and everyone has some degree of self-judgment but learning when you're doing it and learning to practice self-compassion is massively important. As a side note, I recorded a podcast with Dr. Kristin Neff- a pioneer and PhD in Self Compassion research if you want to listen. I'll link it up in the show notes. Self-acceptance is about accepting who you are, not trying to fix who you are although I love personal development too!

What does this have to do with confidence? I was doing research on where confidence comes from. While I think there are a few elements contributing to someone feeling confident, self-acceptance is one that really made sense. If you accept yourself unconditionally, then you don't rely on the opinions of others to validate you. Of course, this is not black and white and all of us look for approval and want to demonstrate our worth to others, but there are varying degrees of it. Think about it. We'll use an easy example- racing. A lot of times, race nerves come from something potentially going wrong or not finishing high enough to meet expectations. If you worry that people will think you aren't any good or you aren't worthy if you don't achieve a certain result or certain time, you are looking to them to accept you. But if you already accept yourself as a good human before the gun goes off, you'll feel less worried about the end result and care less about what people think. This also applies to the image of how much money or success someone has by brand names, houses, cars, etc aka keeping up with the joneses. If you accept yourself, you don't need to outwardly prove that you are successful. Lack of confidence also comes from fear of failure. Have you ever thought, "I don't feel confident enough to try that because I don't know how!" The best way is to just to get started and know that you'll grow and get smarter and more experienced in that area, but the real fear in that statement is "I don't know how and I'm afraid I'll look stupid in front of someone." And that includes worrying about your internal expectations or looking stupid in front of yourself. If you fail and then start beating yourself up, that is not self-acceptance. It's the opposite- it's your internal jerk carrying on.

Another amazing side effect of being less judgemental and more accepting of yourself is that you'll end up being more accepting of others. Ever notice that your harshest criticisms about other people tend to be similar to your own issues and things you don't like about yourself?

One caveat- self-esteem and self-ac

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Four Agreements : Crush It Mondays Sep 23, 2019

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 people. Your word and your integrity are the most valuable thing you have to offer. This agreement also includes avoiding gossiping, lying, and making false promises. Our words are incredibly powerful- not only the words we say to others, but the words we say to ourselves. Saying bad things about people actually reflects poorly on you. Your judgment of others is really a mirror of your own self-criticism. It feels gross to lie, gossip, or say negative things. Negativity also spreads like wildfire, so how you talk can really influence people and how they feel.

2. Don't Take Anything Personally

Most people's actions are about them, not about you. If someone snaps at you, it's easy to take it personally but it's really more likely that it's a reflection of something going on with them, not you.

3. Don't Make Assumptions

This is the hardest one for me. Remember the Crush It Monday I recorded about the ABCs- adversity, belief, consequence? Assumptions are deeply tied to the belief of something that happened. Assumptions can cause a huge amount of unnecessary stress. Assumptions and snap judgments about people can be really wrong. As human beings, it's natural for us to look around and constantly be analyzing everything about our world. There are times where you need to make some kind of assumption to make a decision, but there are other times where it's only causing you stress and harm. The reality is we don't know what people are thinking, we don't always know what tone was meant by an email or a text... Really trying to understand where someone else is coming from, even if you don't agree with them can help you avoid jumping to conclusions. There are times where intuition reigns supreme about assumptions. It's important not to ignore really obvious signs of something going wrong, but being aware of when you are making assumptions and questioning the validity of them is really helpful!

4. Always Do Your Best

This was drilled into me from a young age and I sincerely appreciated that from my parents. Doing your best helps you feel proud of whatever you are doing, regardless of the outcome. Your best is all you have on that day. Your best can vary from day to day as well (think of racing when your best one day maybe just barely finishing and your best another day is getting on the podium!). If you do your best, you'll rarely have any regrets. Don Miguel also says, "When you do your best you learn to accept yourself." I don't know about you, but self-acceptance is something I struggle with the most.

"You can choose to believe in anything, and that includes believing in yourself."

- Four Agreements

Give Back to the Show

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Crush it Mondays: Overcoming Food Guilt Sep 16, 2019

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 food guilt comes from?

How many of you have eaten something and felt guilty about it? I thought that everyone has food guilt, but I realized that some people actually do not feel guilty about eating. One of my biggest guilt triggers is around alcohol. I noticed that if I cut way back on drinking, then I don't feel guilty in the morning about it. But if I'm drinking several times a week, my first thought in the morning is self-flagellation around drinking. Another guilt-trigger for me is around eating things like french fries or processed foods. I told my husband about how I wake up feeling less guilty if I am drinking less alcohol and how I don't really feel different in terms of energy level or health when I don't drink (I rarely have more than 2 drinks), but I feel less guilty when I don't drink.

He said, "You feel guilty about eating and drinking?" I discovered he rarely experienced food guilt. The next instance was a conversation with my dad. I was telling him about my observation with myself and he also told me he never feels guilty about eating or drinking. This was fascinating to me because I thought that food guilt was normal, and trust me, after I did some research, I found out that it is typically more common in women (in fact, over 75% of women experience food guilt) and it's also common in men.

So why do most of us have this relationship with food? Here are some thoughts - and if you have more to add, I'd love to hear yours as well. Feel free to leave a comment on my website under the show notes.

I don't know where this guilt spiral started, but I paid attention to how we simply talk about food or how it is talked about in the media. How many times have you heard things like "sinless chocolate cake," a "guilty pleasure", or "guilt-free comfort food." Or have heard someone say "I'm going to be bad and have a cupcake." This type of talk contributes to the problem of assigning a good or bad feeling for our food. I've struggled with disordered thoughts around food and negative behaviors, especially when I was younger so I think about this stuff a lot.

Step 1. Stop labeling food as good or bad, or using the world guilty with food. Pay attention to the words you use.

The next reason we feel guilty (at least from my own experience) is we set rules for how we eat and if we break a rule, then we feel bad. We feel bad because we have broken a commitment to ourself. It's not the food itself, it's the broken commitment and what you think that commitment says about you as a person. Try to decode why you feel guilty and I bet this will come up. I don't have an answer about food rules. I think we need to have a general belief system around how we want to eat to thrive. Personally, the guilt comes when I either have rules that are too strict. It also comes when I break the rule and have a lot of negative self-talk around that. Can you create more moderate rules around food that give you some wiggle room? I noticed that when I did that, I actually enjoyed the wine I was drinking and didn't wake up with guilt. Or I truly enjoyed a couple of cookies without remorse. People that have guilty thoughts or unhealthy feelings toward food probably also have some issues with perfectionism, fe

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Crush it Mondays: Do You Fear Competition? Sep 09, 2019

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 and comparison can be positive, but it can also be a slippery slope because while it can have positive benefits, it can also harm your confidence and cause anxiety without the right outlook. I'll use athletic competition as an example in this podcast because it's what we are most familiar with.

All of us who have ever worn a timing chip, a number plate, or had our name on a team roster have felt the exhilaration, nerves, excitement, and even anxiety about our performance. We look at start lists to see who else is there, we compare our preparation to others. It's normal to have that tense feeling. Even after racing for 15 years, I get both nervous and excited on race day. Sometimes, I will even admit to dreading race day and wondering why I put myself in a situation to feel so uncomfortable. That's how I can tell I'm super nervous about it. Have you ever asked yourself why you are nervous?

Personally, and I'm sure some of you can relate as well, it's because I'm afraid of several factors. One, I'm afraid I'll look stupid if I don't perform well relative to my competitors. I worry I won't have good legs that day. I worry I won't be good enough and what will other people think? What will I think if I put in all this work, made sacrifices and I don't meet my expectations? Some people's most daunting expectations are their own while other's are more nervous about external expectations. Competition also has an extrinsic motivation component to it. When you compete, you can "win" something. You win recognition, a prize, money, or a trophy. You could even win the respect of fellow competitors which is something we all want. Extrinsic motivation is tied to an external reward. I think it's very important to look for your intrinsic motivation. I think it's the key to longevity in a competitive environment because if you can tie your success, or feeling proud of your effort to something that is less about comparison and more about a different purpose in which you have more control, it can help relieve the pressure of needing to achieve a certain time or a certain place. I think we do need to be ranked by our race time or a game score compared to others or it wouldn't be a competition, but if you make your goal to perform your best on the day, be consistent in your preparation, work on having a positive attitude even when it gets hard, or nail a technical section, it can broaden the measurables of what success meant to you on the day apart from just your race result.

Now what if you fear the actual people or the competitors? It's something I've been working on for years, but I try to look at my competitors not as my enemies, but as people who will make me better too. I've seen peoples' names on a start lists and been intimidated thinking I'll never be able to beat them, but that's a self-limiting belief. I've proven myself wrong. It doesn't help to stare at start lists and guess what the outcome may be. It's better to focus on your own strategy that plays to your strengths. It's good when there are lots of strong people on the start list, not bad. Some of my proudest performances haven't necessarily been from winning, but they've been circumstances where I raced my bike better than I ever thought I could, and that was a win to

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Mo Seetubim Builds Her Vision with The Happiness Planner Sep 05, 2019

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 that the only thing you can control is what you focus on and what you think about. See this as a opportunity to train and strengthen your mind."

The young girl's name is Mo Seetubim, and out of her frustrations, she learned how to be happier. Initially, she was a blogger, writing about different emotional difficulties that come up in life and how to cope with them. Blogging lead her down the entrepreneurial path where she started the journal - The Happiness Planner. The Happiness Planner has grown into a company that inspires many with various planners and notebooks.

Mo's goal is to help bring happiness and inspiration to other's through the art of journaling, planning, goal setting, and prioritizing what's important.

Use the code "SONYA5" for $5 off!

Topics Discussed in the Podcast

how this started
dealing with worry
journaling for self-confidence
growth of her journal business & coping with ups and downs
life as a traveler & non-attachment to things
life lessons from traveling the world
should you type or handwrite in your journal?
what real happiness means to Mo

Listen Now

Resources

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Crush it Mondays: What is Your Currency? Sep 02, 2019

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, watches, etc. I'm not saying there is anything wrong with having nice things or making a healthy income, but when you tie your self-worth to external things, it's not good in terms of long term happiness. The currency/metric that I think we should be looking to enhance in our lives is not money, it's not achievements, it's not things, it's not race results... it's happiness. Happiness and a sense of flourishing are what gives our lives value and meaning. While that might sound obvious, it's easy to get stuck in the trap of knowing it, but our actions saying otherwise. I've gotten stuck in this trap many times, specifically with feeling bad about how much money I'm getting to do something if it feels like I'm not being valued and with the harsh self-judgment if I am not living up to my own expectations with an outcome based metric. It's human... but it's having the awareness of when you're doing it and then reinvesting your time, your focus, and your energy into the things that increase your happiness that can help get you unstuck.

Examples would be if you don't get a promotion or even lose your job, you feel like you are not a valuable, smart, or useful person. Another example would be if you don't achieve a certain result or time goal in a race, or even simply if you don't achieve a goal you set out to hit in anything, then you're not worthy. Earning money and feeling validated financially for your effort DOES feel good. Winning a race or hitting a goal DOES feel good. But those feelings of happiness or worthiness are temporary and as I said in a past episode about the danger of saying, I'll be happy when I do or get X, you are actually putting your happiness stock in an external metric and you're also putting your happiness into the future.

Once our needs are met, I think our goal should be, "how do I make myself happier today" as a first goal. I've mentioned several times that I badly struggled with burnout last year. I have an incredible life, but I did not feel happy because I was simply trying to do too much so I could achieve. It might sound strange and it definitely feels strange, but I've worked really hard this year to do less, to expect less, and strip down what it is about the things I'm doing that truly make me happy. The answer has been spending more time with people, traveling less, working less, and worrying less about "getting left behind." I also am spending less time comparing myself to others on social media. I am definitely not immune to any of it, but I've put "what makes me feel happiest today" as one of my main objectives. It takes courage to step off the crazy hustle train if it's out of control...and the funny thing is that if I look at the results of my goals, I've actually been more successful this year achieving them by working less. (I don't mean be lazy, but I was working 7 days a week and almost all hours when I wasn't sleeping). Hustle culture and finding the right amount of pushing is a topic for another day! So happiness. I realize that happiness, positivity, and motivational quotes can be overused or blown out of proportion. It's unrealistic to be smiling and feel good all the time,

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**My Keynote: Inspire Your Ride** Aug 30, 2019
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 elements of high-performance living I attribute to feeling positive, having a strong mindset, being your healthiest self, and some tricks for dealing with stress. This bike festival was put on by an amazing community building bike shop in Nampa called Rolling H Cycles. I hope you enjoy it.

**Topics Discussed in the Podcast**

my journey to cycling

Mindset to get through the hardest challenges in life

Growth vs Fixed Mindset

Dr. Martin Selgiman- Explanatory Style

ABCDE Model

How to Meditate and creates space

How to deal with stress

Identity-Based Habits

Eat with a Plant-Slant

Blue Zone Lifestyle

Listen Now

Resources

My TEDx Talk about Nepal

Book: Mindset by Carol Dweck

Rolling H Cycles

Book: The Upside of Stress Kelly McGonigal

Book: Atomic Habits by James Clear

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!
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Crush it Mondays: A Healthy View of Aging Aug 26, 2019

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 have younger-looking skin or even for a longer runway in front of me. Now, I can understand that some people have a lot of regrets of how they've lived their life or maybe it just isn't what they had hoped for, so the younger days seem more attractive. I don't want to invalidate that. Aging also means loss of loved ones over time, potential illness, and difficult changes in life that I haven't experienced yet. So I don't want to say aging is this glorious, amazing thing all the time.

Last year, a good friend of mine turned 60. She said she was so excited to be 60 because she always knew her best years would be her senior years. I loved hearing her perspective. Now let's look at ways that our society talks about aging to turn it into this menacing thing. One, all advertising is about looking younger. Use this cream, get this surgery, feel like you're 25 again! On TV (and yes, this does sometimes happen in real life too)- an older person pining for someone much younger than them. Showing "old" people as being decrepit, senile, helpless - how many times have you heard someone say "I don't WANT to live to be 100." This is the picture that has been painted of aging. People ashamed to tell others how old they really are... I've made it my intention to always say proudly my age.

So what else can aging look like? For starters, if you take care of yourself- aging will not look like it does on TV. I am always admiring older people who are fit, who like to be learning and trying new things, and who still strive to be better. My parents and also Matt's parents have been a great example of this. My neighbors are also closer to my parent's age and they are always going on bike trips, spending time with friends and family, and look great. Eating with a plant-slant as I've mentioned before and as mentioned in the Blue Zones will help prevent getting things like heart disease and certain types of cancer...and even diseases like dementia and alzheimers. If you want to learn about the habits of people who live to be a healthy 100 years old- the 100-year-old who is still out there exercising, has it all together, and is a healthy image of aging- read Dan Buettner's Blue Zones where he teamed up with National Geographic to find the areas around the world where people live to thrive at age 100.

Another really interesting read I enjoyed was John Robbins' book, "Healthy at 100." This book actually came out before Blue Zones, and it was John's idea that Dan made even bigger. In this book, it follows different people- the Abkhasias, Vilcabambas, Hunzas, and Okinawans where people actually like to make themselves older. In fact, some of the research was difficult because people would lie and say they were 130 years old! Kids always want to be older until a certain point, so when, as adults, do we start trying to make that number smaller and why? People in these places value the elderly and make sure they are not lonely in old age by either having elders live with them or near them. Loneliness, as discovered in John Robbins, researched can kill you faster than cigarettes. For the Abkkhasians, sickness is not considered normal or a natural event in very old age. In Abkhasia, it's an insult when someone tells you you are looking young. In John's boo

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Inside Tracker: Taking a Selfie from the Inside via Bloodwork for Athletes Aug 23, 2019

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 like your energy, cognition, endurance, heart health, and more. I started working with Inside Tracker in 2017. I liked it because their ranges for your biomarkers change based on your goals. I also think it's important to have baseline and also recurrent bloodwork as you age and also simply as an athlete. Today I sat down with accomplished runner and sales manager, Jonathan Levitt from Inside Tracker.

Get 15% off your tests with the Inside Tracker Discount Code: SONYALOONEYSHOW

Topics Discussed in the Podcast

- common deficiencies
- optimal time to get a test
- recovery tips & food
- is there an optimal diet
- how often should you test
- inner age + longevity
- cognition
- Inside Tracker's scientific advisory board
- criticisms of Inside Tracker & how they manage
- when to go to your doctor

Listen Now

Resources

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Crush it Mondays: One Step Forward, Two Aug 19, 2019

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 always intend for it to be this task you are forced to do, saying I have to makes it sound like a chore. And let's face it, sometimes they are just chores and you would rather be doing something else. Simply rephrasing how you talk about things you have to do, whether it be in your head or out loud, it makes a difference.

So instead of saying you have to do something, trying saying you get to do something. Saying I get to go to work, I get to take out the trash, I get to do intervals today, I get to take my kid to soccer practice helps us have more gratitude and not take for granted things that we get to or have to do. If you lost your job, you would not get to or have to go to work. If you didn't have trash pick up, you would not get to take the trash out. And I have to say, from the third world countries I've visited, I've seen what it looks like when people don't have trash pick up. Having time and being healthy enough to get to go out and do intervals is a privilege, even if it's hard. Having time or even making time to be there for your kid and take them to soccer practice is also a privilege if you choose to look at it that way. Next time you find yourself saying "I have to" and you feel like it's a pain or you aren't really that happy about having to do something, try saying you get to do it. It takes time, but this practice really helps!

The next word I want to talk about is a word that helps you practice a growth mindset (that is, believing that things like your talents, athletic ability, intelligence are not a fixed level that you are born with). People who have a growth mindset believe they can cultivate their efforts to improve. A lot of times people say they can't do something...but that sounds so definitive. So say that you can't do it ... yet! If you use the word yet, you can say that you aren't there now, but you can get there with more time and effort. Some examples, "I can't make it up the hill... yet. I don't get it... yet. I can't do a stage race... yet." For the majority of things you say you can't you do, you actually can if you choose to put more work in and keep going. When you start using the word yet, you also realize there's a lot more opportunity waiting for you. Recognizing that you have a choice and that you can choose to improve is really powerful and gives you back some power when you feel like you have no control over something.

Listen Now

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Optimize your Gut Health with Dr. Will Bulsiewicz Aug 15, 2019

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 dictate parts of our personality. So how do you make sure you have a healthy gut?

Well, that's where Dr. Will Bulsiewicz comes in! As he liked to be called, Dr B is an MD, a gastroenterologist and internationally recognized gut health expert He is passionate about the incredible healing power that lives inside you—your gut microbiota. Dr. B's medical training involved 16 years at America's elite institutions. He completed a bachelor’s degree from Vanderbilt University, a medical degree from Georgetown University, and Master of Science in Clinical Investigation from Northwestern University. Dr. B was also the chief medical resident at Northwestern and the chief gastroenterology fellow at UNC, and received the highest award given by both his residency and fellowship; and he completed an epidemiology fellowship at UNC's prestigious Gillings School of Global Public Health.

Dr. B has published more than 20 papers and presented more than 40 times at national meetings, and he is the author of a highly anticipated book on gut health to be published by Avery, an imprint of Penguin Random House. For more gut health pointers, follow Dr. B on Instagram at @theguthealthmd.

The biggest takeaway from this show is that you should eat as much variety of whole plant foods as you can. Diversity is key and that's something I put into practice after recording this episode.

Topics Discussed in the Podcast

what is the microbiome?
how does our gut flora affect our personality and mental health?
Decoding cravings
Diseases and the gut
The study that changed how Dr. B practices medicine
Demystifying antibiotics, probiotics, and prebiotics
discussion about candida overgrowth
are we over sterilizing our world?
the best foods for your gut
the danger to your gut with fad diets like paleo, keto, cutting out legumes, etc
is kombucha good for you?

Listen Now

15:50

You are not the victim of the genetic profile that was handed to you. You have control over your health which I find to be very empowering and it's your choices during your lifetime that ultimately will determine whether or not you actually manifest disease. You will have predisposition. Ther are certain things that because of my family I am more prone to. There are certain things that I"m fortunate because of my family that I am not as prone to. But it's my lifestyle choices that will ultimately will lead to the manifestation of those conditions.

Resources

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Crush it Mondays: Two Words That Will Change Your Perspective Aug 12, 2019

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 always intend for it to be this task you are forced to do, saying I have to makes it sound like a chore. And let's face it, sometimes they are just chores and you would rather be doing something else. Simply rephrasing how you talk about things you have to do, whether it be in your head or out loud, it makes a difference.

So instead of saying you have to do something, trying saying you get to do something. Saying I get to go to work, I get to take out the trash, I get to do intervals today, I get to take my kid to soccer practice helps us have more gratitude and not take for granted things that we get to or have to do. If you lost your job, you would not get to or have to go to work. If you didn't have trash pick up, you would not get to take the trash out. And I have to say, from the third world countries I've visited, I've seen what it looks like when people don't have trash pick up. Having time and being healthy enough to get to go out and do intervals is a privilege, even if it's hard. Having time or even making time to be there for your kid and take them to soccer practice is also a privilege if you choose to look at it that way. Next time you find yourself saying "I have to" and you feel like it's a pain or you aren't really that happy about having to do something, try saying you get to do it. It takes time, but this practice really helps!

The next word I want to talk about is a word that helps you practice a growth mindset (that is, believing that things like your talents, athletic ability, intelligence are not a fixed level that you are born with). People who have a growth mindset believe they can cultivate their efforts to improve. A lot of times people say they can't do something...but that sounds so definitive. So say that you can't do it ... yet! If you use the word yet, you can say that you aren't there now, but you can get there with more time and effort. Some examples, "I can't make it up the hill... yet. I don't get it... yet. I can't do a stage race... yet." For the majority of things you say you can't you do, you actually can if you choose to put more work in and keep going. When you start using the word yet, you also realize there's a lot more opportunity waiting for you. Recognizing that you have a choice and that you can choose to improve is really powerful and gives you back some power when you feel like you have no control over something.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Is Your Brain Slowing You Down with Dr. Stephen Cheung Aug 08, 2019

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 on the show in Episode 93 talking about how to heat train or Episode 114 on how to train for altitude. He was on sabbatical from Brock University earlier this year in my hometown of Kelowna, BC and I was fortunate enough to pick his brain on all kinds of topics. In his spare time, he is the Sports Science & Training editor for www.pezcyclingnews.com. I'm excited about this episode because it involves something we have all experienced- wanting to slow down while exercising. There are several schools of thought and fascinating research about perception of effort, whether limits live in our mind or in our body, and how to even trick ourselves to go harder for longer. If you enjoy this episode, I highly recommend you check out my episode with Alex Hutchinson and his book Endure or my episode with researcher Dr. Walter Staiano. All of these episodes I've mentioned are in the show notes. It was fun to sit down with Dr. Cheung on this topic because the theory of what causes us to slow down is controversial and Dr. Cheung offers a pretty balanced view. He has also done a lot of research in his own lab by seeing how heat affects the body and also how motivational self-talk affects how soon someone slows down.

Topics Discussed in the Podcast

Temperature study // Theories of fatigue
Central Governor (Tim Noakes) vs Psychogiological Theory of Motivation via Samuel Marcora
how to train your brain to push yourself harder
motivation, relativity and benchmarking of pain
how to know if you're mentally fatigued or just not motivated
role of motivational self-talk & examples of good self-talk
getting out of the rut of quitting
how to know when you should quit because of danger to your health
motivation in a lab vs a race setting
does the deception of data work to get someone to go harder?
does music help you go harder?

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Resources

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How Not to Quit & Mindful Racing with Gary Dudney** Aug 02, 2019
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, we get into what it takes to have mental endurance.

**Topics Discussed in the Podcast**

how gary got into running

progressing to 100 miles

how he started writing

how not to quit, how to get out of a quitting rut

techniques to stay positive and keep going

why mindfulness is a useful tool

mantra: Infinite patience, steely determination

4 horsemen to positive thinking

expectations & acceptance

how to make bad things good

story of 3 vinegar tasters

Listen Now

Resources

taoofrunning.com

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!
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The Sonya Looney Show is produced by Palm Tree Pod Co.

A Piece of Endurance Race Advice Jul 29, 2019

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.

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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 to me and said, "Hey...Sonya?" It turns out he knew me from my racing and my online content. I'm always super humbled when this happens, so thank you to the guy that said hi- you made my day. He told me he was about to leave for Europe to take on a bikepacking race. He wanted to know if I had any advice for him. I wanted to give him something that I thought would be useful, but I kind of froze for a minute because I was caught a bit off guard! I loved it.

The first thing that came to my mind is advice I've given before and experienced many times. I told him that he shouldn't expect to feel good all the time. He should expect to feel like the quitting at times. I was worried it would come across as negative, but for the vast majority of people, even people who are winning a race, the thought of quitting because it's hard crosses your mind - especially when it's long! How many of us have asked ourselves, "why did I sign up for this?!" but then are happy when we finish and want to do it again? I remember a long time ago... like over a decade ago, my friend and former teammate Yuki Ikeda and I were talking after a race. He did so well and I remember he told me he wanted to quit so bad. That was the first time I realized that it wasn't just me. I really appreciated his honesty because if I thought about quitting, I'd harshly label myself as mentally weak. But being mentally strong is pressing on despite wanting to quit. Being mentally strong doesn't mean you don't ever feel doubt, misery, or frustration. It means you let those feelings in, accept them, and keep moving.

Now I'll take this for another turn. I told the guy that yes, expect to have dark moments, accept the feelings, and it's okay. However, he should expect to have extreme moments of elation, moments of raw emotion, moments where he would be overwhelmed with beauty or inspiration. That's what you sign up for when you are pushing yourself to the limit, especially for loooong races. It happens in short races too, but I think it's more pronounced the longer the event because you take yourself to a place of physical exhaustion and keep going for hours and in some cases, days or weeks. It truly shows you that thing the hard moments won't last forever if you keep going and that they will get better. You just have to be willing to go through the storm and come out the other side.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Design Your Personalized Race Nutrition Plan with GU Energy Lab's Roxanne Vogel** Jul 25, 2019
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 to start with per hour

how long to digest gel vs solid food

how to come back around when you make a nutrition mistake

chews vs gels

hydration strategies

how to use caffeine in endurance racing

what to eat and when on race morning

what to eat after your workout for recovery

do you need to carbo load?

supplements to take and protein

what to eat on a recovery day

how to eat for weight loss/fasted rides

Listen Now

Resources

Ask the GURU

Roxanne's instagram

Roxanne on Everest

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!
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Learn Your ABCs of Resilience | Crush It Mondays Jul 22, 2019

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.

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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 ABC Model in Cognitive Behavioral Psychology. I often think about and discuss the importance of being aware of emotions. It's hard sometimes... sometimes you feel disrespected and get angry, sometimes someone says something that makes you feel embarrassed. And maybe you say or do something that you wish you hadn't.

In this model, we are going to break down a situation into A,B,Cs.

Let's start with A.

A is the adversity that you are experiencing. It's something that happened to cause you stress, make you worry, or just cause an emotional response.

B is the belief about what happened. It could be why we think it happened, what we think will happen next or even a combination. It's our interpretation of the adversity or event. Often times, due to this belief, we will create limiting beliefs or negative self-talk.

C is the consequence of the belief. It is your behavior like acting out, excessive rumination, yelling at someone, feeling guilt or shame.

D is the disputation of the belief. Asking yourself- is the belief true? Can you change your irrational belief?

E is the New Effect of challenging and changing your belief.

Without considering this model, many of us may think that the adversity actually causes the behavior or consequence. The gist of it is that the adversity does not actually cause emotion, but our beliefs about that emotion is what causes the behavior.

The key to putting this to use is actually noting and even writing down when you've had a strong reaction or emotion to something. You can decode what causes you to be reactive and learn how to challenge your beliefs.

I'll start with a very basic example that applies to bike racing, and then I'll give a more inflammatory example.

Okay... so I did a 6 day race in Spain last year in February. The expectations everyone had was that it would be sunny and warm- a nice escape from winter. If you follow my instagram, you've probably seen a photo from this race. It was sunny for one or two days and then the rest of the race had torrential rain. So much so that they ended up canceling the later stages (which I actually found disappointing, but realized that safety for those not prepared is a real issue). So what happened? I wake up and it's cold and pouring rain. Adversity. Of course I would rather ride in nice weather.

So, here is one scenario:

A: it's cold and raining, and I have to race my bike.

B: in this case, the belief is rooted in what we think will happen next. I'm worried I'm going to be cold and miserable or it's going to be slippery and I'm going to crash.

C: I'm really grumpy and dreading the start. I start going down the rabbit hole of negativity telling myself I didn't come all the way to Spain to ride in the rain, it always rains on me when I try to go somewhere warm, I'm dreading how horrible it will be. My bike is going to get messed up. I really don't want to start. I shut down mentally and given up. I have already lost before I get to the start line. I probably perform poorly as a result.

Okay, so now let's challenge that belief. - our disputation: We

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Core 4 with Steph Gaudreau Jul 18, 2019

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 personally enjoyed this book because it's very interactive with worksheets and even journal prompt. She is also the host Harder to Kill Radio.

Steph is well-versed in creating changes in life. Steph was a teacher for 12 years and created a successful food blog. She transitioned again and spend her time as a Nutritional Therapy Consultant, author, blogger, podcaster, and also is the host and founder of the Women's Strength Summit.

Topics Discussed in the Podcast

where Steph came up with the Core 4 and holistic coaching
how to change your narrative to have more self compassion
celebrating success and a healthy relationship with success
ultradium rhythm and energy management
what to do during a break from work
body image, perception of what the scale says

Listen Now

Links

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!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

What Does It Mean to be Healthy? | Crush It Mondays Jul 15, 2019

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.

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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 have healthy looking skin. But health goes far beyond exercise and the plate. It's something that we often forget. For example, you can look healthy and still have an eating disorder or mental illness. You can look healthy but maybe be suffering from burnout or you can even look healthy and have heart disease.

After reading Dan Buettner's work with National Geographic a few years ago in Blue Zones and Blue Zones of Happiness, it reshaped what health meant to me. If you haven't heard of the Blue Zones, the Blue Zones are places in the world where people live and prosper even at age 100, and have the highest concentration of centenarians. What contributes to this health span into old age?

Directly from his book, Dan Buettner suggests health and longevity includes:

engage in regular, low-intensity physical activity, often as part of your work
eat until you're 80% full.
eat a diet with a "plant slant" and limit intake of meat and processed foods
drink red wine in moderation (but bear in mind alcohol is linked to causing certain types of cancer and can has toxic effects on your organs when daily consumption exceeds a glass or two)
take time to see the big picture
downshift and take time to reduce stress (examples like not rushing around and meditating)
participate in a spiritual community
make family a priority
be surrounded by people who share blue zone values

I've translated Dan's work with the Blue Zones to my own life in these ways:

Exercise, and exercise with a positive perspective. i.e. don't use exercise as punishment and don't overtrain. Make sure you give yourself enough recovery from exercise. Also, for me, exercise is always very cardiovascular focused. Stretching, doing yoga, or working on strength and mobility are important to overall health- and I struggle to make this a priority.

Eat as close to a whole foods, plant-based diet as you can. For me, I don't consume any animal products, but I admit that going out to eat because I'm too lazy to cook, or eating too many treats or eating vegan processed food can creep in if I don't watch it.

Spend time with friends and family- whomever makes you feel happy. This one actually is hard for me. When I'm really passionate, I want to apply all my focus to my work. It's embarrassing to admit, but when I'm in the thick of my work, I don't want to stop and spend time with friends or family. I remind myself I need to make time because it's important. After I do, I always feel better. There are even studies that show that working longer and avoiding social time does not equate to doing better work.

Spend time looking at the big picture and the meaning of life by reflecting on death and impermanence by reading spiritual text or philosophy that inspires you so that you can connect to something bigger. Sometimes we think that we are individual, but we are a

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Range with David Epstein: Is it Better to be a Generalist or a Specialist? Jul 11, 2019

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 start" or Malcolm Gladwell's "10,000 hour" rule but David Epstein argues that you don't need it to be successful. We often assume that the greats in sports, music, and art started at a very young age and were singularly focused their entire lives. But in David's book, he shows us that the opposite is true and that being a generalist gives one a better chance to succeed than early specialization. In this thought-provoking episode, you'll learn why. And as a special treat today, my friend and previous podcast guest, Brad Stulberg is joining as my co-host. If you forgot, Brad is the co-author of Peak Performance and the Passion Paradox.

Topics Discussed in the Podcast

debating Malcolm Gladwell
Tiger Woods vs. Roger Federer
Wicked vs Kind Learning
Is there an age to specialize in sports?
importance of quitting / when to quit
Match Quality
conceptual vs procedural learning

Listen Now

Resources

David Epstein's debate with Malcolm Gladwell
David's TED Talk
Get the book: Range
Get the book: The Sports Gene
Connect with my co-host: Brad Stulberg

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

A Healthy Relationship with Numbers, Data, & Social Media Metrics | Crush It Mondays Jul 08, 2019

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 some ways that numbers are a part of your daily life. It can be really easy to fall into a trap or habit of assigning something as good or bad, as a success or failure based on a number. Numbers are useful tools to help us measure what we are doing so we can improve and are necessary, but the importance of them can be overemphasized. They can affect our happiness.

I've created a couple of categories to help you (and of course, me) keep some perspective with numbers. The elements are purpose, quality, and comparison.

The first is asking "does looking at this number this much help me fulfill my purpose or my reason for doing this? I'll give you a couple examples in my life. First is instagram. Many years ago, I gained a lot of followers relatively quickly but in the last couple of years, the growth of my instagram account has been very slow. This is a pretty common observation for most people. I also used to be really focused and even addicted to checking to see how many likes a photo received. Part of it was to see what my audience enjoyed so I could do more of it, but to be honest, some of it was purely driven by ego of "People like me" not "people like my picture" and looking for validation from others. When things with the platform started to shift and I was getting less followers and less likes on my photos a few years back, I felt bad about myself. Why didn't people like me as much as they used to? I realized some of it was out of my control, but I took a step back and asked myself truly WHY I am using social media. The answer came easily: it helped me contribute to my purpose of wanting to connect with people and be a mentor, a motivator, and get more people out on their bikes. I had to take a step back and remind myself that I wasn't doing this for likes, so I was going to stop checking them. I could post something meaningful that could potentially change someone's life and not get thousands of likes. And on the flip side, people post pictures that get thousands of likes, but aren't changing lives. Which one would I rather have? There is a difference between "influencer" and "influential" and no doubt, those venn diagram circles overlap. Each time I felt compelled to check how many followers I had lost or gained, or how many likes I had, I reminded myself that's not why I'm doing it. It took time to rebuild the habit, but I only actually look at the number of likes or followers once or twice a day now. I'm way more focused on answering DMs, responding to comments, and also using the platform for enjoyment and motivation myself.

The second element is quality, and this can be more related to things like number of hours worked, number of hours spent training, etc. Again, I think it is good to have a goal or a standard to which you want to hold yourself. However, it's realizing when it starts becoming an unhealthy or obsessive relationship. I would say that I probably struggle with this one more than social media followers! I'm going to use training hours in a week as an example. First, try to figure out why you are stuck on a number. For me, it's an identity or imposter issue- I feel like less of an athlete if i don't hit a certain number of hours in a week. I want to train 15 hours a week, but I honestly usually

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**The Science of Meditation with Dr. David Vago** Jul 04, 2019
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 Medicine at Vanderbuilt University Medical Center. He also maintains an appointment as a research associate in the Functional Neuroimaging Laboratory (FNL) at Harvard. If you're not impressed yet, he held the position of Senior Research Coordinator for the Mind & Life Institute and is currently a Mind and Life Fellow, supporting the Mind and Life mission by advising on strategy and programs. He's worked with John Cabot Zinn and even the Dalai Lama. Some of his work includes studying brain scans of meditators to determine enhanced areas of blood flow and activity.

His interest in meditation began in his early 20s. He went to a 10 day silent meditation retreat at the suggestion of his uncle. His interests in neuroscience and meditation crossed professionally after conducting a study showing that meditation- specifically learning how to regulate attention and emotion helped women with the chronic pain of fibromyalgia.

**Topics Discussed in the Podcast**

Why Dr. Vago decided to study neuroscience

discerning and contextualizing mindfulness & meditation

the science of your brain on meditation & parts of the brain change from meditation

seeing the Dalai Lama pissed off

how to manage anger

does exercise count as meditation?

flow and meditations

meditation and sleep

is there an optimal meditation dosage?

Listen Now

Resources

Contemplative Neuroscience

link to instructors for sports teams

David Vago's TEDx Talk

Ten Percent Happier App

Dr. Vago's interview on the Ten Percent Happier Podcast

My Interview with Jeff Warren (a friend of Dr. Vago and also an instructor in Ten Percent Happier)

**Podcast Sponsor! Kuat Racks**

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
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Crush It Mondays: My 9 Favorite Apps & Plug-Ins Jul 02, 2019

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.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

From Dealing Cocaine and Living on the Streets of New York to a Punk Rocker Changing Lives Jun 28, 2019

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 homes as a young child. He ended up homeless living in burnt out buildings in the streets of New York City selling drugs and committing robberies and acts of violence in the 1970's. After being incarcerated as a juvenile, he was given the option to spend 4 years in the Navy instead of go to prison. His drug and alcohol addiction did not end, nor did his fighting habits. He even was smuggling drugs from Jamaica on his naval ship. After getting in a fight on his ship, he was arrested, but a tooth infection sent him to the hospital. During this time, he was able to escape and was AWOL for 15 years. While AWOL, he dove into punk rock scene in the early 80's after meeting H.R. from the Bad Brains and eventually started a few of his own band- Bloodclot and the legendary Cromags . After a 2 year stint with crack and cocaine and eventually finding his rock bottom, the tides finally began to turn. With a deep interest in philosophy and previous life experiences with Hare Krishnas, he found himself at the temple and committed to getting clean. Not only did he beat his drug addiction and dealings, but he found Bhakti yoga, a vegan lifestyle, and spirituality that gave him a new sense of purpose: to be of service to others. John Joseph also has completed 10+ Iron Triathlons, still tours with his band, and has written 3 books- The Evolution of a Cro-Magnon, Meat is For Pussies, and The PMA Effect. Last year, he worked on a program called 30 to Life that provides housing and healing techniques to inmates who have been incarcerated and are now paroled after doing very long prison sentences.

If you like this episode and want more, he has appeared on Joe Rogan, 6x on the Rich Roll Podcast, Plant Proof and so many more. Explicit language warning

Topics Discussed in the Podcast

why it's important to do the thing that scares you
Rich Roll's influence
how he found Ironman
from juvenile to the navy to AWOL
how to deal with fear when people are after you
how he became a Hare Krishna monk
how he it rock bottom and quit drugs
what he stands for these days

Listen Now

Resources

Podcast Sponsor!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Crush It Mondays: How to Stop Ruminating Jun 24, 2019

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 mindfulness meditations I practice, but I use it all the time during my day- I think that's why you practice it in meditation!

It's easiest to learn the technique using meditation before applying it to your life, but you can do it however you like. To start, put 5 minutes on your timer. Sit somewhere and start counting your breaths. It's guaranteed that all sorts of thoughts will start flooding in. When they do, label the type of thought.

If "what am I having for dinner?" pops up- label it Planning

If "Did remember to turn off the stove?" label it Worry

If "I need to schedule my next haircut" Label it Planning

"My nose itches" Label it Discomfort

"This is so boring, Sonya is crazy" label it boredom.

"I really suck at this: Label it Judging.

If it's too much to try to pick a label and you get indecisive, you can simply label the thought as "useful" or "not useful."

I've found this helpful because it helps you release the thought pattern. And if it starts up again, label it and release it. The experience that provoked me to make labeling the topic of this week's Crush It Monday was my race last weekend. On the second day (it was a 2 day race), someone took me out. I was going for a pass (on double track) calling out "on your left" so he knew what side I was passing him. Instead of acting normal, holding his line on the double track and maintaining his pace, he decided he didn't want me to pass. He accelerated hard as I went to pass, came over to the left side trying to block me. It worked, I crashed really hard. My seatpost got tweaked and I went down so hard I had a big hematoma on my foream, my entire outer quad, knee bleeding, elbow bleeding, road rash on my bike and this was in a decisive moment of the race (there was a girl on my wheel and we were battling for 2nd & 3rd in the stage). Not only was I injured, but I had to take my multi-tool out and fix my bike. I was full of rage. When I got going again, all I could think was about the audacity of this guy and my mind was whirring faster than my heart rate. While you can use anger to fuel you, I don't like to be angry. So I used this technique. Each time I started flying off the handle, I'd say "anger." Anger. Anger. Anger. It was easier to not continue the story in my head when I just labeled the emotion. I had to continue to use that technique for several hours after the race each time it came up. Anger. Anger.

I use it in other situations too, but this was the most intense example I could think of as of recent. I also use this technique to help me fall asleep. When the lights go out and my mind starts thinking, planning, judging, worrying, hoping... I just label the thoughts and it helps calm my mind. I challenge you to give this technique a try this week. I'd love to hear how it worked for you! The hardest part is being aware when you are getting lost in thought and being non-judgemental about it. But practice makes it easier AND more applicable in intense moments!

I like this article about labeling.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Sufferfest Beer Company's CEO Caitlin Landesberg** Jun 21, 2019
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 post-run beers were off the list. She couldn't find a good tasting gluten free or gluten removed beer, so she took it upon herself to learn how to brew her own beer. Outfitted with a homebrew kit that was a gift from her husband and a can-do attitude, she got started. What happened next was as she calls it "a happy accident." Her recipes became wildly popular and in high demand. She founded her company, Sufferfest beer that was beer for athletes. Upon inspection, I found that the beer had delicious twists to like black currant or sodium to help aide recovery. Another thing you may not know is that Caitlin was one of Strava's first employees and the former Director of Marketing. Armed with knowledge of how to build a brand and how to build community, she applied what she learned and has created a wildly successful business.

In this episode, you'll learn how she built Sufferfest beer from nothing, how to build community, what is gluten removed beer, some of the interesting rules in the beer industry, how she dealt with setbacks, the acquisition of Sufferfest by Sierra Nevada, the difficult duality of being a mom of very young children and a CEO, and we even talked about pregnant athletes and pregnant career women and what that is like.

**Topics Discussed in the Podcast**

how she built Sufferfest beer from nothing, how to build community

What is gluten removed beer?

rules for creating a product in the beer industry

how she dealt with setbacks

the acquisition of SufferFest Beer by Sierra Nevada

duality of being a mom and CEO

why she felt she had to hide her pregnancy to her early investors

how Caitlin defines success

Listen Now

Resources

Sufferfest Beer

Sufferfest Beer on instagram

Follow Caitlin Landesberg on Instagram

Caitlin's interview with Outside: How to be a working parent

Athlete Coalition

**Podcast Sponsor! Kuat Racks**

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
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Crush It Mondays: How to Deal with Pain Jun 17, 2019

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 course, that quote extends far past just the discomfort of exercise. So this weekend I did a 2 day mountain bike race in Squamish, BC. I've been trying to stay more local and go to races I can drive to in order to prevent burnout from too much time on airplanes (and save money). That means that I've been doing races that are shorter than my normal 50-100 mile mountain bike races. The races I've been doing have been under 3 hours. I still prefer longer races and my true talent is in the longer races, but I'm proud of how I've been performing at shorter events. The other caveat with shorter events is that you have to ride harder than you would at say a 5-8 hour race. The pacing is just different and it's a different type of fitness.

That brings me to my point- talking about pain. I mentioned this during my Cape Epic podcast because endurance racing is also painful, but just in a different way. So you're racing. You're breathing hard, your legs are on fire, maybe your back hurts, your heart rate is pinned. You just want to slow down. But most of the time, our brain tells us to slow down before our body actually needs to. If you want to learn more about this, check out my podcast episode with Walter Staiano and look up Samuel Marcora's work who both talk about perception of effort and mental fatigue. Tim Noakes also has a slightly parallel theory called the Central Governor Theory.

So it hurts. The climb is relentless and you want to just slow down. It happens to everyone. We all feel this way. So how do you convince yourself to keep pushing? First, doing intervals in your training where you are going the same pace or harder helps. The alarm bells that go off when there's bright red pain may be less after some practice actually being in pain. Next, I think it's important to have a mantra that works for you. My husband likes to think about how when he is hurting, he is making other people around him hurt. I like to think of it as if I'm at my limit, so is everyone around me. I'm not alone. A mantra I use in hard intervals is "I'm okay. You're okay. Keep pushing. You got this." In the race over the weekend, I told myself, "It's good that it hurts. I'm lucky I can push this hard. I can push like this forever, I welcome the pain." Or a shorter version, "This is good pain." This brings me to another point- not all pain is created equal. If you are sick or injured, that is NOT good pain to push through. Try to come up with a mantra that works for you and practice it.

My favorite mantra that not only applies to pain, but also to anything that is hard is, "Don't Wish It Away." It's easy to wish " would this climb just end? I wish the finish line was closer!" Trust me, I especially start thinking this in really long races. Being in the moment is hard sometimes, especially when it hurts, but trying to find gratitude in that moment can help. "I signed up for this. I trained for this. I'm lucky to be here. This is where I get to know myself best. The views are beautiful. Look at all these people who are pushing themselves too." Anything you can tell yourself to stop the negative rumination of wishing it away is helpful...and again, it's a practice. It won't always work. But just being aware when you are doing it can help you enjoy

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Train for Altitude with Dr. Stephen Cheung** Jun 12, 2019
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 fact, it was my primary fear for tackling this race and wanting to be the first woman to ever finish. You can watch my TED Talk about it.

I started spending a lot of time in BC in 2013 and eventually moved in 2014. That also meant I moved from living at altitude my entire life to 1,000' where I still live. Racing in Colorado became a problem- I could only race in third gear. It was frustrating. I took it upon myself to learn as much as I could about potentially prepping for altitude and used myself as a guinea pig in some hypoxic experiments. They were only moderately successful. It still didn't really answer my question, "Can you train for altitude?"

If you're an avid listener of this podcast, then you might have heard my heat training series with Dr. Stephen Cheung in one episode and Luke Way and Stacey Shand in a second follow-up episode. Today, I sat down with Dr. Cheung for a second time. This time, we talked about altitude.

Dr. Cheung is not only one of the world's top authorities on environmental physiology, but he is an avid cyclist himself. If you want to really geek out, get his textbook "Advanced Environmental Physiology." Dr. Cheung is a professor at Brock University in the Department of Kinesiology. He also is an author of a few other 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 what happens to your body at altitude, if there is an ideal time to get to an event beforehand, the efficacy of altitude tents, if there is any data behind hypoxic training, and what the best configuration for ideal training is in terms of sleeping high and training low.

**Topics Discussed in the Podcast**

what happens to your body at altitude

variability between individuals

is there an ideal time to get to an event at altitude beforehand?

train low, sleep high or train high, sleep high?

do altitude tents work?

can you use hypoxic respiratory training for altitude?

Listen Now

Resources

Advanced Environmental Physiology

Cutting-Edge Cycling

his book Cycling Science

Dr. Cheung on Twitter

**Podcast Sponsor! Kuat Racks**

Support the Show

If you would like to support the growth my show, I’d love your contribution on. Patreon.
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Intensity and Stillness... | Crush It Mondays Jun 10, 2019

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"

Wow. How many of you can relate to that statement? I definitely can. I'm an excitement junkie. I love doing things at a fast pace. I like being busy and having tons of plans and projects but as I have found out on more than one occasion, it can also lead to overwhelm and burnout. When I heard this quote, it hit home. I do admit to feeling most alive when I'm out doing and pushing. My biggest challenge is to slow down. To be still. To avoid filling empty minutes or seconds with something else and to just be. I've always pushed for more and more because I love the excitement of learning and creating. I like adrenaline. I like pushing myself physically and mentally. There's a cost to pushing too hard. I asked myself, "why do I need so much intensity?" While I don't have the answer, I decided to add in more stillness and see how it felt. The reality is that the more restorative moments I take during my day, the more calm and at ease I feel. A morning journal prompt I sometimes answer is "how do I want to feel today?" and a common response has been calm and at ease. Doing more, achieving more, and being busier was not contributing to feeling calm and at ease.

Last summer, I sat down and wrote out the things that make me feel unhappy, stressed, or overwhelmed. Next to it, I had a column to mark whether those things were in my control. Almost all of them were. And in a column next to that, I wrote down what a potential solution would be. The answer to 90% of all of my stressors or feelings of overwhelm was the same. Slow Down.

In addition to scheduling less this year, saying no a lot more, and deliberately deciding that I will not do as many tasks in one day, I have consciously been adding in more moments to pause and slow down. It doesn't have to be a big thing that's hard to execute. It's taking a few seconds here and there. You don't have to sit down and meditate (although we all know it's good for us. It's a habit I'm still trying to adopt. I constantly fall off the daily habit). A meditation teacher would say that someone like me needs to sit down for even MORE time. I'll get there one day I hope.

What are some moments of stillness you can add that contribute to feeling alive? As I mentioned, it's been helpful to simply add in many small moments during the day and it adds up! It's looking for those mindful moments that make you feel connected to earth, another person, or even to your body. For me, it's been stopping on bike rides and just staring at or smelling the flowers. It's appreciating nature instead of letting it zoom by because I need to get a loop done on the trail. It's paying attention to when the dirt changes color, or the striations in the rock. It's stopping and looking at the sky. Out and about, it's looking for human connection in moments when a lot of times, we'd zone out in our own thoughts or be on our phone like at the grocery checkout. An example and something I enjoy doing is looking the person in the eyes and asking them about their day and in a conversation where they can't answer on autopilot. I always feel good after I connect with a person. Other ways I've been adding in stillness are just sitting on my ba

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**WHOOP CEO Will Ahmed on Unlocking Human Performance** Jun 05, 2019
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 company, WHOOP. His name is Will Ahmed and if you listen to WHOOP Podcast, you're familiar with Will and WHOOP's mission. Their goal is to unlock human performance by monitoring heart rate 24/7, creating smart algorithms to gauge the stress on your body, prevent overtraining, provide an individualized in depth analysis of sleep, and help contribute to the broader picture of not just athletic performance, but life performance. WHOOP's software uses sleep, HRV, and real time heart rate that is measured 100 times per second to calculate a strain score, a recovery score, and a sleep score. Strain is not just based on your workouts, but also based on the entire impact of the things you do to reduce stress and the things that cause stress to calculate a score. For example, meditation contributes to a lower strain score while chasing around your toddler would increase your strain score. With this data, you can change your habits. They also have the most advanced way to measure sleep, showing how long it took you to fall asleep, how much time you actually spent sleeping, number of disturbances (most are unconscious), and how much time you spent in each sleep cycle. You are surveyed with the same questions each morning to look for patterns so that the "sleep coach" can give you feedback to improve your sleep.

**Will is hooking you up:**

**Use the code LOONEY for 30 bucks off a when you sign up for WHOOP membership, and you get a free strap.**

**Topics Discussed in the Podcast**

how Will Ahmed started his company WHOOP

Personality traits Will looks for to build a business team

Will Ahmed's approach to scaling WHOOP

the framework & fundamentals of WHOOP: Strain, Recovery Score, HRV, Sleep

how to optimize your sleep and sleep better

importance of slow wave sleep

What HRV is actually measuring

how meditation effects strain score & recovery

Listen Now

Resources

WHOOP

WHOOP Podcast

Follow Will on Instagram

WHOOP Podcast with Kate Courtney

Computer App I mentioned for blue light reduction: Flux

Book I mentioned (humble, hungry, smart); The Ideal Team Player by Patrick Lencioni

**Podcast Sponsor! Kuat Racks**

Support the Show

If you would like to support the growth my show, I’d lo
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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Happiness Horizon: I'll Be Happy When... | Crush It Mondays Jun 03, 2019

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 on vacation. I'll be happy when I buy a house. The first problem is that our happiness is outcome based. We'll only be happy if we achieve a certain result. The second problem with this is that even if you do achieve the outcome, your brain will rapidly recalibrate to a new normal. We've all progressed and met goals that we thought would make us happy, but when we get there, it's often not as amazing as we had hoped or we don't feel that contentment we were hoping for. We also look at other people who have more of whatever it is we are striving to obtain and automatically assign that they are happier than us. Not the case.

We are on a quest to feel fulfilled, to feel happy, to feel content. But what does that even mean?! Have you ever sat down and tried to define what happiness means to you? Our dictionary defines happiness as showing pleasure or contentment. Aristotle used the word eudaimonia to describe the feeling of happiness. It's a greek word that translates to human flourishing or blessedness.

We often hear "focus on the process and fall in love with the process, don't think about the outcome." I do love this advice and it's something I often remind myself to remember. I can personally think of things I've achieved where I'd say "I'll be happy when..." but that happiness is short-lived. Being happy working towards doing something, doing your best, and focusing on daily steps to improve are great ways to feel more fulfilled. BUT! There's an even better way I found to talk about happiness and define happiness.

Martin Seligman is a pioneer of positive psychology and created a Theory of Authentic Happiness. Look him up if you want to read some fo his books. The Theory of Authentic Happiness defines happiness with three elements: positive emotion, engagement, meaning. We need all three. To get deeper: positive emotion is what we feel (pleasure, proud, etc). Engagement is achieving a state of "flow" or concentrated attention. And meaning refers to belonging to and serving something that you believe is bigger than the self. This way of defining happiness really resonated with me: positive emotion, engagement, and meaning because a lot of them weren't just an end state or an outcome. We achieve flow or concentrated attention just by being focused on one thing. A deliberate presence- everyone get there in different ways, but it's based on action, not the end result of the action. I like meaning as a sense of purpose to help others because again, it's not specifically outcome based, but actions you take on a daily basis to give your life meaning. There may be gold stars, podiums, promotions, or more money that might come along the way as a result of these actions, but they don't push happiness to when we get those things. And positive emotion- well who doesn't like that! Try to think of times this week when you experience positive emotions and then try to figure out what they were linked to.

For me, positive emotions are often linked to improvement (getting better on a technical section), or knowing that something I'm doing is really helping somebody, or being around people that make me feel more love.

Support the Show

If you would like to support the growth my show, I’d love your

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Prepare for a Mountain Bike Stage Race** May 30, 2019
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 racing: XC, XC Endurance Enduro

solo vs team stage races

how to build a training plan for a stage race

mental strategies for stage race prep

sports nutrition tips

recovery tips for stage racing

what to expect day to day at a stage race

what I carry during a stage race

Listen Now

Episodes Mentioned w/Stage Race Advice

Stage racing as a duo or a team (and Brasil Ride) w/Gordon Wadsworth

All about the Cape Epic: how I trained, how I packed, how the race logistics worked

Sudety Challenge in Poland: both my experience and Matt (my husband's) experience

Racing as a female duo (and winning) La Leyenda Del Dorado in Colombia w/Amy Beth McDougall

What to do when everything goes wrong in a stage race: Transsylvania Epic

Choose a stage race: stageraces.com

Get the Travel Pack List (just type Travel Pack List in "comments for me" section)

**Podcast Sponsor! Kuat Racks**

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!**

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Crush It Mondays: How to Overcome Self-Doubt May 27, 2019

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 you're doing the right thing.

Doubt and self-confidence are linked. Nobody is perfectly confident all the time and every single person experiences doubt, no matter what their level of accomplishment may be. In my experience, focusing on negative thoughts are what lead to doubt. Overthinking leads to doubt. And sometimes, self-doubt leads to giving up.

I'll use a simple example. I did a race called the Nimby Fifty in Pemberton over the weekend. I was afraid before the start because conditions were going to be dangerously wet and slick on a very technical course. I also had chosen a race set-up that was for dry conditions and I didn't have any way to change what I brought. I was ruminating about something bad happening on the descents - I had done the race 3 times in wet and dry conditions so I knew what was in front of me. My husband Matt said, "you've done this course in multiple conditions: TRUST that you know how to ride the really technical parts." It was hard - there are days where I really trust my skills and then there are days where I choke. And in terms of how I rode the technical descents relative to how I normally ride, I totally choked and it was disappointing. I couldn't overcome my doubt and I walked stuff that I've ridden tons of times. So self-doubt beat me there.

However, an example of crushing self-doubt that day was at the start. I have been working hard on my fitness and thought that I was going to have a fast start. But on the first climb, it seems like everyone was riding away from me and I was in 5th or 6th place. I couldn't even see the women in front of me anymore.

My thought process was:

Objective observation: I'm not riding at the front of this race. I'm in 5th or 6th right now.

Negative thought: I'm not fast anymore. I suck. I'm too slow. The work I've been doing isn't paying off.

Self Doubt: I guess I was wrong thinking I would be able to race for the win. I am not good enough. I want to give up.

Spoiler: I ended up winning the race.

What happened next?

First, I was immediately aware of the thought pattern which is important. The awareness that you're starting to slip into a tornado of doubt and negative thoughts is powerful. Next, I chose to stop focusing on what everyone else was doing. We were only 5 minutes into an almost 3 hour day. I looked at my heart rate and power and thought, "well, that's on par for me...I'm doing my best right now. I didn't feel great in my warm-up and it sometimes it takes me longer to get going in races." I tried to stop looking at how fast everyone else was and committed to riding my best, even if it wasn't as fast as everyone else or even if I knew I've been stronger on other days. I tried to stop comparing myself which is hard, because a race podium by definition is how fast you are compared to someone else. A few minutes later, it seemed like everyone started to slow down and I moved up to 2nd place very quickly. It's because it took me longer to warm-up- I came around. Disclaimer: I've had this thought process in other races at the start and I HAVEN'T come around. Feeling stronger isn't point here. The point was recognizing the thoughts and changing my focus.

As the race progr

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Fostering a Growth Mindset with Big Life Journal Create Alexandra Eidens** May 24, 2019
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 neuroplasticity or the ability to rewire your brain proves that we can not only improve at anything, but actually change how your brain works. Growth mindset is something I often talk about in my keynote speeches. Some examples. People with a fixed mindset tend to give up when they are frustrated, don't like taking on bigger challenges because they are afraid of failure, and tend to not take criticism very well. People with a growth mindset say things like, "I didn't get that result yet, but I just need to keep working at it." They inherently believe that challenges are an opportunity for growth, not proof that they aren't good enough at something. They like to try new things, even if it means they won't be good at it immediately. If you are fascinated by this topic, I highly recommend picking up Dr. Carol Dweck's book, Mindset. So this is where I'm excited to introduce you to our guest today, Alexandra Eidens. I was scrolling through my IG feed about a year ago and an ad for a growth mindset journal popped into my feed. I love stuff like this, but I noticed that it was a journal for children and they also have a journal for teens. Our mindset and lens with how we view failures and success starts when we are young. It is also greatly effected by how we talk to our kids, our friends, and our peers. As a society, we tend to reward the outcome of something - "you got an A on your test, you're so smart!" or "You won your soccer game, you're so athletic." By engaging in this type of feedback, it can create a fixed mindset pathway so that if someone doesn't get an A, it's then proof that they aren't smart. Or if they don't win, then that means they aren't athletic. So instead of rewarding results, we need to give feedback rewarding effort instead. In Alexandra's awesome journal- Big Life Journal, she and her husband wanted to create something so that when kids become stuck in negative self-talk or are paralyzed by rear of failure, they have a resource. The journal provides fun exercises so that kids can develop a growth mindset and learn how to have more confidence. While this journal is designed for kids, I think that this conversation benefits everyone.

**Topics Discussed in the Podcast**

from working at IBM to creating Big Life Journal

the ups and downs and process to creating Big Life Journal

why their first kickstarter campaign failed

what is a fixed mindset?

how to build resilience

effective self-talk

parenting mistakes with how we talk to our kids

Listen Now

Resources

Book: Mindset by Carol Dweck

Big Life Journal

Big Life Journal Instagram

**Podcast Sponsor! Kuat Racks**

Links/Books Mentioned

Get
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Crush It Mondays - The Missing Link: The Courage to Rest May 20, 2019

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 hazard to guess that the majority of us need more downtime in our busy lives. Everything we see tells us to hustle, train hard, work harder, crush it, do epic shit! But in order to crush it, we need to look at rest as a more weighted contributor to the equation. As you heard in episode 14 from the book Peak Performance, Stress + Rest = Growth. And going WAY back to episode 1, we heard from Dr. Kristin Keim that it's not just about time management, it's about energy management.

There's a couple different types of rest; there's physical rest and there's mental rest. Last year, one of the biggest lessons I learned was that mental fatigue greatly contributes to perception of physical effort. If you had a hard day at work, or your "rest" day off your sport involved a lot of mental stimulation, you still may need more time off. If you're pushing your body hard physically and also expending energy on projects, family, work and feel run ragged, you might need to rethink your training.

In addition to muscles, your cardiac and respiratory systems needing time to heal, we also often forget about our endocrine system and hormonal regulation. Fatigue also can contribute to hormone imbalances- like cortisol. I did a videoshoot last week. I raced Marathon Nationals, got home Monday night, and starting Tuesday morning, I did three 12-14 hour days. I wasn't riding the whole time, but I was standing, hiking, driving, riding technical terrain that involved a lot of concentration, and trying to get email done late when I got home. I was frustrated over the long weekend because I was completely exhausted. Instead of crushing it, I spent time laying around, I binge- watched Netflix, and kept my rides really short and easy. It may sound silly, but it takes courage to rest.

Personally, I actually feel guilty and anxious when I'm not pushing myself but it helps to recognize that the rest is still a part of training. And rest also helps with our mental health so that we can show up in a better mood, with more patience, and will have the ability to be more creative. Rest also means making sleep a priority. If you can, aim to be in bed for 8-9 hours. There's no magic bullet- but sleeping, eating healthy, minimizing alcohol, and taking down time for reflection can make a big difference. And if you still feel tired, take more rest. You won't get faster or get smarter if you push too hard while you're tired. And be kind to yourself while you are resting. Remind yourself it's part of the process. On days I feel terrible on my bike, and I start beating myself up, my husband says to me, "That's okay. It means you're still getting faster and just need more rest." I think that's a really positive way to reframe being tired. Being able to recognize when you're beating yourself up, pause, and then change how you're talking to yourself with self compassion and big picture thinking will make rest seem like a bigger part of your work. If it's hard, think of what you'd tell a friend if they were saying negative things to themself. Everyone has their indiv

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Everything is F*cked with Mark Manson** May 16, 2019
Mark Manson is a NYT best-selling author, blogger, and entrepreneur. You may have seen his bright orange first book, The Subtle Art of Giving a F*ck. It has sold nearly 8 million copies and has been #1 in 13 countries- pretty much one of the most successful books in our recent history. Mark is about effective self-help and his demeanor is humble and funny. Mark has written articles for CNN, BBC News, Business Insider, and more.

We talked about how he started his blog in 2007, and how it has blown up to helping literally millions of people. This episode is all about his new book that just launched this week: Everything is F*cked. The book goes into why, despite living in one of the greatest time periods in history, we still feel like we aren't enough, that things are really hard, and why we feel isolated. At this moment in history, when we have access to technology, education and communication our ancestors couldn’t even dream of, so many of us still feel hopeless. Diving into interesting research and stories about great philosophers of our time, Mark dissects our relationships with money, entertainment and the internet, and how too much of a good thing can psychologically eat us alive. In this episode, we talk about...

I t is the act of choosing your values and living by them that makes you great, not any outcome or accomplishment."

**Topics Discussed in the Podcast**

How hope can be a bad thing

difference between conventional self-help and effective self-help

a little about his first book - the Subtle Art of Giving a F*ck

how to give a care about less

how to define success for you

how success and achieving your dreams can be different than what you thought

how the success of Mark's last book messed with him

Where happiness actually comes from

Listen Now

**Podcast Sponsor! Kuat Racks**

Links/Books Mentioned

Buy Everything is F*cked

Mark Manson's website

Find Mark on his speaking tour

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Danger of Comparison | Crush It Mondays May 13, 2019

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 things we read, see, post all can affect our happiness, our feelings of being "enough" - fast enough, hot enough, smart enough, successful enough, busy enough and it can be really overwhelming. As athletes, event and race results are based on comparison to others. Comparison to others can be good if it inspires you to be better, but if it leaves you feeling like you're not enough, you might want to change what you are comparing yourself to.

We can't control what other people are doing, what people are showing us online, or even necessarily if someone IS actually better than us at something. But we can control our own actions - as podcast guest Brad Stulberg so eloquently put it - our only true possessions in this world are our actions. So if you want to compare something, compare yourself to a previous version of yourself. Or even better- compare yourself to where you were a week or a month ago. We can even get caught up comparing ourselves to the best version of something we did like 10 years ago. The reality is that our lives change, our priorities change- so try to compare yourself to a more recent version of yourself. Are you committed to showing up to be better than you were yesterday? Are you trending in the right direction of improvement?

This week, I challenge you to simply be aware of when you are comparing yourself to someone else. Are you feeling less than or are you feeling inspired? When was the last time you sat down, zoomed out, and looked at how you've changed to a previous version of yourself? I'll leave you with that. Have an awesome week.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Shred Girls with Molly Hurford** May 08, 2019
If you're a cyclist and you enjoy reading about cycling or listening to podcasts about cycling, you have probably heard of Molly Hurford. Molly is like my soul sister- she even married a Canadian guy (Peter Glassford) and moved to Canada! She is the author of 4 books, the creator of TheOutdoorEdit.com, a coach, co-host of the Consummate Athlete podcast, a badass cyclist and runner, writes for several popular mainstream magazines like Outside Magazine and most recently: her latest book Shred Girls just came out! Her mission is to get girls and women to embrace wellness and adventure.

Molly is a self proclaimed comic book nerd and always wanted to create her own superheroes. She always had the idea of Shred Girls percolating in the background and brought it to life. The first book, Lindsay's Joyride, is a middle grade read about how a group of girls get into BMX, find their inner superpowers, and is guaranteed to teach the readers about the confidence that you can gain from participating in sports.

**Topics Discussed in the Podcast**

Learn about Molly Hurford

How to keep girls in sports

The characters in Shred Girls and how Molly created them

how to make friends

what Molly learned about herself through writing these books

how parents can be involved

real life Shred Girls on shred-girls.com

Listen Now

**Podcast Sponsor! Kuat Racks**

Links/Books Mentioned

Get Shred-Girls

Check out Outdoor Edit (Molly's website)

Listen to the Consummate Athlete

Follow Molly on Instagram

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Get Just 1% Better | Crush It Mondays May 06, 2019

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 improvement. It's not about being perfect, it's about getting better. So what if you committed to doing just 1% more every day? For example, if you don't have time to ride your bike for an hour, do 20 minutes. If you don't want to meditate, take just 5 deep breaths with your eyes closed. If you don't want to go to the gym, commit to 5 push-ups today.

Even small steps forward compound into bigger gains. So how can you get 1% better this week?

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Plant-Based for Athletes with World Famous Dietitian Brenda Davis** May 01, 2019
Brenda Davis is one of the top authorities and dietitians in plant-based nutrition. As the co-author of the incredibly comprehensive book, Becoming Vegan, a Vegetarian Hall of Famer, author of x books, an expert in reducing the world's Type II Diabetes problems with Plant-Based Diets. She teaches lifestyle medicine courses all over the world, has been flown by the prince of Saudi Arabia to Saudi Arabia to consult on diet. A highly sought after speaker traveling several times per month to speak and pretty much the vision of health and fitness, Brenda is amazing. And I think it's pretty clear that I like her alot! Brenda first came on the show 2 years ago and was my very first podcast episode I ever recorded. We became friends from that day forward and I'm always inspired by how Brenda lives her life.

**Topics Discussed in the Podcast**

Why keto diets are dangerous

How to eat for weight loss

Rice and arsenic

The final verdict on gluten

Should you buy organic grains

Everything you need to know about iron as a vegan

Do you need to supplement?

How much soy is safe?

Lectins in beans & bean digestibility

Sprouting; sprouted breads

The best anti-inflammatory food

Listen Now

**Podcast Sponsor! Kuat Racks**

Links/Books Mentioned

Get Becoming Vegan

Her awesome cookbook (great for anyone): Kicking Diabetes Cookbook

Brenda's website

The previous podcast I recorded with Brenda (may 1, 2017)

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!**

<
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Is Passion a Bad Thing? The Passion Paradox with Brad Stulberg Apr 25, 2019

Brad Stulberg is no stranger to my podcast. This is actually the third time I've had him on the show! He's the co-author of two books: The Passion Paradox and also Peak Performance., a consultant and coach on topics like burnout, resilience, self-awareness, long term goal setting strategies, the linkage between mental health, wellbeing, and performance and so much more. He also write about human performance in his regular column in Outside Magazine, or in publications like the New York Times, Thrive, Sports Illustrated, and more. He is my favorite person to follow on Twitter because he always has insightful and actionable information.

In this episode, we got to go deep into his new book with co-author Steve Magness. The book is called The Passion Paradox and it is right up our alley you guys. We are told that a life of passion is important - that we need to find our passion and pursue it at all costs. But passion can become a curse, leading to endlessly chasing achievement or the next thing. This book is about how to harness your passion in a healthy, sustainable way so that it leads to fulfillment. It's a great read and its backed by research and inspiring stories about people who have both had healthy relationships with passion and also people who have suffered from it.

Topics Discussed in the Podcast

Obsessive versus Harmonious Passion
How to define your core values
How to have a healthy relationship with numbers & results
Why our efforts never feel like they are enough
How do you know if your passion is positive or negative
What is contentment?
Why do we need to keep seeking more and more?

Listen Now

Links/Books Mentioned

Our Podcast Sponosor: Kuat Racks

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!

Crowd

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Demystifying Chinese Medicine and Acupuncture with Dr. Paula Woodward Apr 18, 2019

Paula Woodward is a Doctor of Traditional Chinese Medicine. In addition to her impactful life experiences, she has also spent time China with rotations in many medical departments, a lot of educational experience in Psychology, and a passion for personal development. I first found Paula when my friend who was suffering from a "hard to treat" skin condition started drinking some Chinese herbs and was seemingly cured. Another friend was struggling with Post-Partum depression and was using acupuncture to help her symptoms. Both friends had experienced amazing life improvements and had been seeing the same Chinese Medicine Doc: Dr. Paula. I'm a generally curious person and love trying new ways of self-care, so I went to see Paula for no symptom in particular. What I did notice after my first treatment was that I was able to fall asleep on the table (daytime sleeping never happens for me) and I felt more calm for days up to weeks post treatment. I got curious about acupuncture for some of my more frustrating issues like major decreases in race performance from jet lag. I tried acupuncture for jet lag last year and had also NO symptoms of it. It wasn't a fluke and is part of my travel.

Acupuncture was a little hard for me to get behind because my brain was so ingrained in Western medicine and western science, but I did my best to have an open mind. Low and behold, Dr. Paula is now a part of my village that keeps me going!

"Life is as fascinating as it is magical. What has continued to reveal itself through 10 years of practice, is that we are in a constant relationship with nature. How we move through our life is a response to our past experiences, and it dictates our future. We are often unaware of what is creating our experience and if we are aware we don’t always know how to shift our current circumstance to create a new future."

Topics Discussed in the Podcast

what does an acupuncturist actually do
the many different (heart) pulses in Chinese medicine
Chinese Medicine and Acupuncture fundamentals and elements
how Chinese medicine and Western medicine differ
yin and yang
acupuncture points and meridians

Listen Now

Links/Books Mentioned

Paula Woodward's website
Paula's online course

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Tackling the Cape Epic Mountain Bike Stage Race** Apr 10, 2019
The Cape Epic is an 8-day Mountain Bike Stage Race across the terrain surrounding Capetown’s greater mountains. The Cape Epic is touted as the “World’s Premier Stage Race,” attracted around 2000 people each year. There are several distances of stage races, and the Cape Epic certainly focuses on endurance with most stages taking 5+ hours. This was my second trip to South Africa and my first time racing the Cape Epic. I raced the UCI Women’s Category with teammate and fellow stage racing veteran, Catherine Williamson. Catherine has raced 60+ stage races and 2019 was her 7^th Cape Epic. She and I knew each other from previous stage races, but this was our first time teaming up. Image: Sportograf Image: Sportograf I was really happy with my experience, and also happy with my fitness despite sub-optimal preparation. The heat training I did (if you missed the podcasts, we did a 2 part series on it) worked like a charm. I also got stronger as the race went on which is always a great feeling. I don’t always feel stronger later in stage races- sometimes I totally melt down. Catherine and I had a really fun time both on and off the bike. It is one of the most enjoyable team races I’ve done because we had no pressure, we have a similar sense of humor, and we had similar goals and communication. I hope you enjoy this episode! Image: Sportograf

**Topics Discussed in the Podcast**

The mental space of showing up to a race feeling like you aren’t as physically prepared as you’d like to be

How to choose a teammate and race well together for success

Logistics of how we traveled, race nutrition, where we stayed

Packing, set-up, what I carried in the race

My impressions of the Cape Epic

What it was like NOT racing for the podium

Savoring & “Don’t Wish It Away'

**Listen Now**

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!
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Level Up Your Life & Exploit Your Brokenness with Dan Waldschmidt** Apr 03, 2019
Dan Waldschmidt is about action. From a young age, he believed in extreme effort. So much so that he pushed himself over the edge and found himself holding a gun to his own head. Contemplating suicide got Dan to turn his life around and focus on what really mattered. Dan is an accomplished speaker, best selling author of the book Edgy Conversations, an ultra-runner, and a podcast host. His goal is to help people get unstuck, make decisions, and take extreme action. He has been published in places like *Business Insider, Forbes, Vanity Fair, and CNBC.*

**Topics Discussed in the Podcast**

How to stay motivated to exercise on business trips

Having Accountability

The Power of Choice

How to make the right decision for you

What Extreme Behavior means

Finding Your Brokenness

Turn your thoughts into action and stop making excuses

“The Difference Between Success And Failure Is Usually Just An Excuse You Are Making Right Now.”

**-Dan Waldschmidt**

**Listen Now**

Links

Get his book for free: Edgy Conversations: How Ordinary People Can Achieve Outrageous Success

Dan on Twitter

Dan's Website

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
<
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Ultra Queen Stacey Shand: Badwater, Ultraman, Double Anvil and the Ultra Endurance Mindset** Mar 28, 2019
Stacey Shand might be the most experienced ultra athlete on the planet. Not only has she ran over 100 marathons, but she has raced Ironman Triathlons, podiumed at Ultraman, Badwater... twice, won Double Ironman Triathlons and taken overall fastest times on running segments (faster than any man as well), raced a road bike for 508 miles straight at the Silver Stage 508, done races in the Arctic Circle, ran for 7 days through volcanoes in Costa Rica, and also the Marathon de Sables. I'm exhausted just beginning to discuss her race resume!

Stacey aka Racey Stacey is a wealth of knowledge and shares her secrets of dealing with extremes, the importance of meticulous preparation, being a female in an ultra sport, and even talked about her shoes melting at the Badwater 135, arguably the toughest ultra-running event on the planet.

**Topics Discussed in the Podcast**

going from non-athlete to ultra athlete

how not to quit

how to prepare

dealing with extreme

being a female in an ultra sport

Badwater 135

**Listen Now**

Links

**Stacey's Ultra-Race Coaching with Balance Point**

Stacey's Instagram

Read about her adventures

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Lung Transplant and Blindness Avoided with a Plant-Based Diet: Kate McGoey-Smith Mar 20, 2019

What would you do if you went from being known as the energizer bunny to having declining health, so much so that you are diagnosed as terminally ill, idiopathic pulmonary arterial hypertension, heart failure, sleep apnea, lung failure, and blindness? That was the reality for Kate McGoey-Smith. It wasn't until she watched the popular documentary, Forks Over Knives that she realized there was another way out. She attended a five-day intensive program at Dr. McDougall’s Health and Medical Center.

15 months later of a whole foods, plant-based diet, her vision was fully restored, she no longer needed a lung transplant, her heart failure was gone, and she only needed oxygen at night.

Passionate about her new lifestyle, Kate founded Forksmart.org where she offers coaching, consulting, and speaking. With her background in social services and nursing, Kate is a really interesting person with compassionate insight. I loved this episode because we talked about not only how she healed herself with a whole foods plant-based diet, but also the emotional side of being sick and how to support others.

Topics Discussed in the Podcast

How to have empathy for the sick
Kate's decline
How she used diet to heal herself
How to overcome self-limiting beliefs
getting from the "why should I do this" to "how should I do this" for lifestyle change

Listen Now

Links

Kate's website: Forksmart.org

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

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

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!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

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

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!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The 4 Keys with Andrew Sillitoe Feb 21, 2019

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

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

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

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Kate Courtney is World Champion Feb 07, 2019

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Manifesting Success with Christy Whitman Jan 31, 2019

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

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Eat Real to Heal with Nicolette Richer** Jan 24, 2019
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!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

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

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Build Muscle On a Vegan Diet with Derek Simnett** Jan 09, 2019
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!
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Meditation for Fidgety Skeptics with Jeff Warren Jan 02, 2019

I recently asked people on Twitter what new habits they are trying to adopt. 95% of the responses had meditation as one of the habits. I've read a lot of articles on how meditation physically changes the brain, how it's a gamechanger not only for performance, but simply for enjoying life and how consistency is important. But I've struggled. I'd do it for a week and then give up (and then beat myself up for it). I'd find my way back to it, but I couldn't make the habit stick. I tried to figure out why I was having trouble making meditation a regular part of my routine. When I believe in the benefits of something, I just do it - like my plant-based diet, like my 14 year commitment to my career as a cyclist... so why couldn't I just DO meditation? It's because I couldn't tell if it was working.

I recently read the book, "Meditation for Fidgety Skeptics" by Jeff Warren and Dan Harris. By read, I mean listened. Dan and Jeff both are narrating the book and Jeff even leads meditations in the audiobook. Jeff was the funny, relatable meditation expert in the book and his teaching style really resonated with me. He wasn't all serious and monk-y (is that a word?). I realized I by being too skeptical, I was looking for reasons for it NOT to work. I was even more excited to find the 10% Happier meditation app which has different instructors and just seemed like a more natural fit for me.

As I delved more into Jeff Warren, I learned he has also authored other books, leads meditation retreats, and is the founder of the Consciousness Explorers Club that creates community around meditation. Jeff enjoys exploring consciousness through the mind, through the body, and even socially. His goal is to help people live more fulfilled lives. Jeff's background before he found meditation was in journalism, especially on the science side of things. When Jeff went to his first meditation retreat, he said, that meditation did not come easily for him. "I was and am a distractible, impulsive, over-thinking, teeth-gnashing worrier. I preferred to think about all the things that could happen in meditation than actually were happening."

If you are curious about meditation or are struggling to make it a regular part of your life, I think you'll enjoy this podcast. I asked him a lot of questions based on what I learned in Meditation for Fidgety Skeptics. We talked about how to meditate (even if you don't want to focus on the breath), different tools for learning about and accepting the inner workings of our emotions and thoughts, how to find the right practice for you, and even ways to make things like sports or even showering part of your meditation practice.

Topics Discussed in the Podcast

the reasons why people have trouble starting meditation
how to stick with it
the 6 mental muscles
how to create a practice that works for you
power in equanimity
how to know if meditation working

Listen Now

Freebies from Jeff

Links

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Kikkan Randall Wins Olympic Gold and Survives Breast Cancer Dec 27, 2018

When Kikkan Randall was 5 years old, she decided she was going to the Olympics for skiing. Most 5 year olds have lofty and cute dreams that rarely come to fruition. That wasn't the case for Kikkan. Not only did she make it to her first Olympics for cross-country skiing at just 19 years old, but she has 5 Olympic Games under her belt. Kikkan's house might tip over with all the medals as a 17x US National Champion, 16 podiums at World Cups, and to top it off - a shiny Olympic Gold medal that she won in Pyeongchang in 2018. 2 years before Pyeonchang, Kikkan gave birth to her son. Truly, she is wonderwoman.

Kikkan decided to retire after the 2018 Olympics and winter season. She was on as major high until one night, she found a couple small lumps in her breast. The doctors assured it was probably nothing, but Kikkan couldn't help be feel worried. The doctor came out to talk to her after her mammogram and uttered that she had Stage 2 breast cancer.

This podcast from start to finish is very powerful. It's a story of how Kikkan has achieved such amazing things in her life, her unshakable champion mindset that drives her to stay positive, and her mission sharing her journey being treated and healing from breast cancer. You might just listen to this episode a couple of times!

"The color pink has taken on a new chapter in my life as I was recently diagnosed with breast cancer. Although we caught it early and the prognosis is good, my life will change quite a bit in the coming months. It’s a scary thing to learn you have cancer and I have wondered every day since how this could have possibly happened to me. But I have promised myself that I will remain positive and active and determined throughout my treatment. I am going to bring as much tenacity, strength, and energy toward this challenge as I have throughout my entire career."

-Kikkan Randall (as quoted on her website)

Topics Discussed in the Podcast

How Kikkan created a road map to Olympic Gold
How Kikkan stayed engaged during her 20+ year career
How to deal with nerves
What it meant to be the first US skiier to win gold
Kikkan's life as a mother of a toddler
How it felt when she was diagnosed with breast cancer
Staying active every day through chemo
Kikkan's positivity keeps her going

Listen Now

Links

- Kikkan Randall's website
- Kikkan's Instagram

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, yo

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Decode People with Vanessa Van Edwards Dec 19, 2018

Vanessa Van Edwards is one of my heroines. She studies what makes people tick. More specifically- the science of people. Vanessa is a best selling author and behavioral investigator. She creates compelling, super helpful, and instantly applicable advice on how to be successful in any social situation. Vanessa has been featured on NPR, the Wall Street Journal, the Today Show and USA Today. She has written for CNN, Fast Company and Forbes and is a regular contributor to Entrepreneur magazine. She also speaks across the globe to Fortune 500 companies.

I discovered Vanessa from her book, Captivate. As a professional people watcher, Vanessa created a guidebook on how to make great first impressions, how to have dazzling conversation, how to be likeable, creating social game plans, being able to read people and uncover hidden emotions, how to get the best from people and from yourself, how to speak so people will listen and so much more. We barely scratched the surface of the massive value and gold mine of information Vanessa provides. Today, we went straight into the heart of it: how to crack someone's personality which is also a chapter in her book. You'll learn about the 5 ways to classify someone's personality, how speed read a person's personality, and how to interact in ways that will set you both up for success in your relationship - this applies to anything from work colleagues to significant others. As someone who loves analyzing, learning, and understanding "why" about pretty much everything, I find Vanessa's brilliant contributions to be helpful every day.

Topics Discussed in the Podcast

The Big 5 Personality Traits: OCEAN
The Platinum Rule
How to decode each trait
What is an ambivert?
What the word neurotic actually means
how to use the big 5 to create successful relationships
can you export worrying?

Listen Now

How to Make Great Conversation

Links

- Science of People
- Vanessa Van Edward's YouTube Channel
- Vanessa's awesome book: Captivate
- Seriously, click here.
- Vanessa's Twitter
- Her Instagram

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Jeff Lenosky is the Trail Boss Dec 13, 2018

You know that section of trail that you've never seen anyone ride? That one spot where you wonder if it's even possible? Jeff Lenosky, aka the Trail Boss is the guy to do it. Jeff tackles the hardest seemingly "unrideable" trails, rides them, and documents it for his youtube channel. And in case you aren't familiar with Jeff, he is a world-class freeride and trials mountain bike rider with three trials national titles under his belt and the world record for the bunny hop on a full-size mountain bike (45.5 inches). He has been in the sport since the late 80s. Not only is he one of the world's most skilled mountain bikers, he is also a dad to his 3 children. He also performs shows for hundreds of kids all year long.

In this episode, we talk about Jeff's evolution as a pro rider since the early nineties, how he has transitioned from trials to trail riding, why he decided to start a YouTube Channel, and some real life advice to help you improve your confidence and your riding.

Topics Discussed in the Podcast

How Jeff has maintained a 20+ year career
From Trials to Trail Riding: Jeff's evolution
Life as a sponsored athlete
Why Youtube?
Does the type of bike make a difference?
Does he still get nervous on technical trails?
The Trail Boss name

Listen Now

A Few Free Videos (Jeff's Channel)

Links

- Jeff Lenosky's YouTube Channel: Trail Boss
- Jeff's instagram

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

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Pro BMX Rider Lives with Brain Tumors: The Resilience of Josh PerryPro BMX Rider Lives with Brain Tumors: The Resilience of Josh Perry Dec 05, 2018

Imagine dedicating everything to your dreams and you actually achieve them. Professional BMX Athlete Josh Perry had this life experience. From seeing the X Games on TV to one day competing in them, Josh's path to success was one full of hard work, dedication, and tenacity. But at age 21, Josh went to the hospital after crashing on his head. His MRI uncovered the unthinkable. Brain tumors. With his whole future and dream life in front of him, Josh was forced to wrestle with the emotions, depression, and challenges of his diagnaosis and he did so by sticking to riding his bike. Josh is the definition of resilience and positivity. After surgically removing his tumors, more came back to take their place. But after doing research, he discovered Gamma Knife Radiation and a radical lifestyle change to take back control of his life. In this incredibly inspiring episode, you'll hear how BMX taught Josh to get back up and keep going, even with brain tumors, how he lives with uncertainty and squashes anxiety, how to use comparison for the better, and his journey to eventually becoming a holistic health coach.

Topics Discussed in the Podcast

How josh got into BMX
Josh going from watching X Games to competing in them
the day he received a crushing diagnosis of a brain tumor
how to deal with fear and anxiety
how we can use comparison for the better
how to recover and get confidence back after brain surgery, an injury, or a sickness
Josh’s journey to becoming a holistic healthy coach
Josh’s mindset shifts to help him get through any adversity

Listen Now

Links

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!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**183.9 mph on a Bicycle: Denise Mueller Korenek Sets World Speed Record** Nov 28, 2018
Have you ever driven your car 184 mph? I haven't either. Imagine... going 184 mph on a bicycle. Would you be scared? "That's impossible" you might think. I had never heard or imagined anyone going that fast on a bicycle. It seemed like you just wouldn't be able to do that. Imagine my surprise in September when I met a woman who had done it. Enter Denise Mueller Korenek. On September 16, she clocked the fastest time EVER to be ridden on a bicycle: 183.932 mph to be exact. She did this at Utah’s Bonneville Salt Flats with a very large front chain ring drafting behind a dragster. Imagine being inches off the back of a dragster at that kind of speed?

(Matt Ben Stone)

It wasn't her first world record either. The 45 year old mother of three set the fastest female speed record in 2016 at 147.75 mph. That wasn't enough, she went back for more and her current record is the fastest anyone has EVER ridden a bike. Denise is no stranger to grand achievements. As a racer in her junior days, she started collecting national champion jerseys in her closet. However, she hung up the bike for nearly 20 years before finding it again. Inspired and fired up, she ended up training again and scoring a few more national champ jerseys, this time as a masters rider. With her vision, confidence and cycling fitness in the stratosphere, she set out to ride... insanely fast. With the help of her coach (who also had a speed record at one point) and a female race car driver (Shea Holbrook), they did it. Twice. This conversation is powerful. We go deep into not only the logistics of how to actually ride a bike that fast and what equipment and training you'd need, but we went into the psyche of fear and self-belief. And to be going so fast where you'll likely die if you make a mistake, there is an insane amount of focus and attention.

(Matt Ben Stone)

**Topics Discussed in the Podcast**

Denise's early history as a cyclist

Why Denise wanted to set the bicycle speed record

All the details: the bike, equipment set-up, car

How she trained

How she mentally coped with fear and doubt

What it means to hold the record

**Listen Now**

Links

Video of Denise riding behind dragster

Project Speed Website

Follow Denise on Instagram

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 s
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The Sonya Looney Show is produced by Palm Tree Pod Co.

DocJenFit Esquer : Healing Physical & Emotional Pain with Mobility & Mindset Nov 21, 2018

How well do you know your body? Dr. Jen Esquer (DocJenFit) believes in empowering people to heal themselves through movement and body awareness. As a Physical Therapist with a sports focus, she has the equation to our aches and pains: mobility. Mobility or being able to use our body through its full ranges of motion is often the most overlooked element. Mobility is what makes up the foundation behind stretching, strength work, and yoga and every way we bend and use our body. I recently started putting more emphasis on mobility when I realized that all of my recurring aches and pains were related to an inability to move properly. I also couldn't understand why I could never do a proper handstand despite doing yoga for over a decade. I learned that I actually can't put my arms over my head properly. Wake up call: all the yoga in the world won't fix your mobility issues. I learned mobility the key to shoulder and knee pain. When I found DocJenFit on Instagram, I was amazed and inspired by her videos. She makes it easy to understand and even more important- easy to execute in our daily lives.

Dr. Jen left the standard PT clinic and started her own business with both a private practice and an online platform called The Mobility Method and The Optimal Body. In this episode, we talk about Dr. Jen's journey, rethinking how to help people heal their own bodies, understanding your personal areas of pain, the mistake most people make with their breathing, and how to cultivate more self-compassion and self-love.

I follow DocJenFit very closely and I think after hearing this episode, you will to!

Topics Discussed in the Podcast

How Dr. Jen chose the path of physical therapy
How to take a leap to leave your job and start your own business
Understanding the areas of pain in your body through self-assessment
Why mobility is the key to unlocking performance
How to use the breath to lessen our sensation with pain
Emotional pain can manifest as physical pain
Key steps to having more self-compassion and self-love

Listen Now

Links

Jen Esquer's website: DocJenFit
Follow Doc Jen Fit: Instagram: DocJenFit
The Mobility Method

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!

Crowdfundin

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to Stay Motivated with Social Psychologist Dr. Heather Patrick Nov 15, 2018

What really motivates us and where does motivation come from? Motivation can wear many faces. Sometimes we are motivated by external factors - a race result, a promotion, a leaderboard, money, or a number on a scale. Other times, we are motivated because we simply love doing something. Going deep into why we choose to do certain things and how to stick with our habits is a fascinating topic. I personally think it's important to have awareness around our self-talk and understanding how to motivate others in a positive, proactive way. I was really excited to have the chance to speak with Dr. Heather Patrick. She earned her Ph.D. in Social Psychology. She has contributed to health psychology in many ways including her role as the health scientist and program director at the National Cancer Institute for 5 years and the associate director of the SmokeFree.gov Initiative. Currently, she works at Carrot to help create programs and technology around stopping smoking. She is passionate about health coaching and is a runner herself.

Dr. Patrick has more than 50 peer-reviewed publications and nearly 15 years of experience using scientific theories of human motivation to develop, implement, and evaluate behavioral interventions in tobacco cessation, nutrition, weight management, physical activity, and stress management.

Topics Discussed in the Podcast

What is Self Determination Theory (SDT)
3 building blocks of SDT
The one thing to focus on when it comes to goal setting
How to harness intrinsic motivation over extrinsic motivation
Motivating others as a parent and in the work place to do their best
Why using external rewards isn't most effective
The best way to pull yourself out of a self-destructive spiral
How SDT is used to help people quit smoking (or change habits)
Relationship between SDT and willpower, laziness, procrastination

Listen Now

Links

Self-Determination Theory Website
Bettercast Podcast
Dr. Heather Patrick's Twitter
Book by her colleague, Dr. Deci: Why We Do What We Do

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 Sonya Looney Show is produced by Palm Tree Pod Co.

**Why Training with Wattage and Heart Rate Aren't Enough with Dr. Andrew Sellars** Nov 07, 2018
What if I told you that there is an entire segment of training that maybe you've never considered? When I first moved to Kelowna, I was introduced to Dr. Andrew Sellars. Dr. Sellars is an anesthesiologist as well as a sports physiology expert. He also is co-founder of Balance Point Racing. When I did my first physiology assessment with Balance Point, I realized that everything I thought I knew about training and had learned from some of the top sports institutions in the US was very limited. The crazy thing that a lot of the assessments are still done using a very old method of measuring all of your physical systems. Balance Point taught me that there are many more factors at play. For example, instead of wondering my wattage was low when I tired, I learned exactly what it was about my body that made me unable to generate higher power - things like how much oxygen was in my muscle, if my heart itself was tired, or if my respiratory system was tired. There's a lot of incredibly important and useful knowledge in this episode if you're interested in taking your training up a notch!

**Topics Discussed in the Podcast**

Andrew's background and how he became a doctor

What Andrew learned through mentorship with Juerg Feldmann

What is a Balance Point Assessment?

Why the respiratory system is an integral part of fitness

how to train your respiratory system

**Listen Now**

Links

Balance Point Racing

Spiro Tiger

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 Sonya Looney Show is produced by Palm Tree Pod Co.

**How Engineering Made Me a Better Mountain Biker and Entrepreneur** Oct 31, 2018
A lot of people are surprised when they find out I have Master's Degree in Electrical Engineering. Sometimes I even forget because I finished my Master's 11 years ago. Time flies! I'm excited to share this story and speech with you. It's so hard to know what we want to do in university or even when we get out of university. I was fortunate enough to find mountain biking halfway through my undergrad. I was in the engineering program at UNM and even rode for UNM Collegiate Cycling Team! This was a speech I gave a couple weeks ago at the Western Michigan University to their engineering school. It's about my path through my Master's Degree and how mountain biking began to shift my perception of what I was capable of. It's about feeling dissatisfied with a traditional path I was following because I really wasn't passionate about it. This talk is about how I created my own path. The thing that was interesting about this talk is that I go into detail about the life lessons that being an engineer taught me, and how that helps me as both a mountain biker and as an entrepreneur.

**Topics Discussed in the Podcast**

The experience of being in engineering school

Almost failing out of my first semester of grad school

how to learn how to have self-compassion when you don't meet expectations

Changing my mindset

the major pivot points in my life

how I created my own path

the top 6 ways engineering helped me be grittier as a mountain biker

**Listen Now**

Links

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 Sonya Looney Show is produced by Palm Tree Pod Co.

Building Unbreakable Humans with Steph Gaudreau Oct 24, 2018

Steph Gaudreau's mission in life is to help build unbreakable humans. Her calling is to help women build stronger bodies and minds is what drives all of her work. From her incredibly powerful instagram posts of over 200k followers to her best selling books, she creates meaningful content to help people change for the better.

Steph is well-versed in creating changes in life. She walked away from a secure 12 year teaching career to pursue food blogging in the Paleo world. The diet helped her get off sugar and processed foods and she started eating healthier. She also transitioned from an 8 year span as an endurance athlete to squatting and lifting heavy weight in the gym. After building an impressive empire, thousands of recipes, and an identity in the Paleo world, she shifted once again.

What is Steph up to now? She recently decided that diet doesn't need to be limited to a label, and is finding a new definition of nutrition as a holistic nutrition coach. She has a book coming out next year that covers her four pillars: Eat nourishing foods, Strengthen your body Recharge your energy, and Get your mindset right . We barely scratched the surface of Steph's wheelhouse. As a business person and brand, I am inspired by the work she does.

Topics Discussed in the Podcast

Importance of transparency and vulnerability online
Why body type can make fitting into a sport feel hard
How to focus on being healthy, not smaller
Changing habits is about adding in healthier foods, not restriction
How Steph grew comfortable and shifted her identity and business
Steph's Four Key Pillars for Health

Listen Now

Links

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!

--------------
The Sonya Looney Show is produced by Palm Tree Pod Co.

The Danger of Being an Excitement Junkie: How to Recover from Burnout and Actually Rest Oct 18, 2018

Is your mind on overdrive? Are you exhausted? Is it hard to leave your email alone on nights and weekend? Don't worry, you're not alone. Office workers report a burnout rate of 40 percent in the United States and Canada. Physicians are closer to 50%. Burnout is not only attributed to the workplace; "keeping up with the joneses" and trying to be a "balanced" human who works more than full time, exercises regularly, eats healthy, sleeps 8 hours a night, has a family, and makes time for friends can seem overwhelming. In a society that champions the hustle and reveres people who seem to be doing it all, it's hard to feel a sense of ease when we aren't doing something productive. I was excited to dig into this conversation with burnout expert, previous podcast guest, and author Brad Stulberg because burnout is a regular part of the conversation amongst my peers and family. We wanted to get to the bottom of why we feel pressure to push ourselves so hard, how to actually define rest, why obsessive passion can be detrimental, and how to live more easeful lives.

Brad is the co-author of one of my favorite books, Peak Performance. which is specifically about avoiding burnout and elevating your game. Listen on our last episode and definitely get this book. I've read it a couple times! If you're not already familiar with Brad's writing on human performance in his regular column in Outside Magazine, or in publications like the New York Times, Thrive, Sports Illustrated, and more, you're missing out. He is my favorite person to follow on Twitter because he always has insightful and actionable information.

My favorite takeaway from today's episode was to define rest as the act of doing an activity without needing to progress.

Topics Discussed in the Podcast

how to tell if you're burnt out
why being an excitement junkie can kill you
difference between excitement and happiness
how do you define true rest
how to implement 3 key habits to foster happiness and human connection
harmonious vs obsessive passion
what to do if you constantly are seeking external validation

Listen Now

Links

Support the Show

If you would like to support the growth my show, I’d love your contri

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How Embracing Pressure and Competition Powered Figure Skater Meagan Duhamel to Olympic Gold Oct 11, 2018

Meagan Duhamel is the perfect blend of power, poise, flexibility, and grace on the ice. As a figure skater since the age of 3, her entire life has been dedicated to being a hard working and multi-faceted athlete. With parter Eric Radford, she is a 2x Olympian. She won a gold medal this year in the team event and a bronze in the pairs event. In 2014, they won a silver medal in the team event. She and Eric are also 2x World Champions amd Meagan has been the Canadian National Champion 7x. And that's just the tip of the iceberg of her impressive accolades. I first met Meagan just 2 weeks ago on an athlete panel at the Toronto VegFest. I loved her inspiring attitude and stories about how changing her diet 10 years ago changed the trajectory of her career. This is a fascinating podcast episode going into the mental and emotional aspect of figure skating, discussion about how Meagan's best performances coincided in the highest pressure environments, and also about her plant-based diet and the food they feed athletes at the Olympics (like there's a 24 hour McDonald's!).

Topics Discussed in the Podcast

Body acceptance and growing up as a figure skater
How Meagan handles the pressure of performance
Pair skating vs individual skating
Mental toughness and being able to move on from mistakes
How Meagan views competition
Why Meagan decided to change her diet
Eating plant-based at the Olympics
Meagan's nutrition tips for athletes
What retirement from competition looks like

Listen Now

Links

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 Sonya Looney Show is produced by Palm Tree Pod Co.

Creating Positive Life Changes and Plant Based Athlete Tips: My Keynote Oct 04, 2018

I was stoked when the Toronto VegFest invited me to speak at their even this year. It's the biggest VegFest with over 40,000 people over 3 days, tons of inspiring people, and great vendors. I made some new friends! In addition to my keynote, I sat on an athlete panel with some very cool people like John Lewis, Meagan Duhamel (on the show next week), and Ann-Marie Campbell.

My talk is about my story making changes in my career, moving to Canada, making changes to my diet and how you can make positive changes in your life too. I also have a section on plant-based performance as an athlete, followed by how to be inclusive. I hope you enjoy it!

Want to join our free facebook group - Plant Powered Tribe?

Also, I have a Plant Powered Tribe Instagram where I post funny memes and daily photos.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Darkness of Injury and How to be and Athlete Mom with 4x National Mountain Bike Champ Rose Grant Sep 27, 2018

Imagine having a career with massive success. In just 4 years of racing, you become a 4x USA National champion sporting the stars and bars cycling kit everywhere you go. You are a force on a bike and even perform at the highest level across multiple disciplines of cycling. Meet Rose Grant. In 2012, she start racing in the Pro field. After a pregnancy test, she had to put racing on a short pause to have her daughter, Layla. But pregnancy or having an infant didn't stop Rose from chasing her goals. Balancing a family and pushing her limits on the bike, Rose Grant's remarkable ascent in the sport had just begun. Winning her first Marathon Nationals in 2014 was the beginning of a rein of power in the endurance scene. She won Nationals each year consecutively, and signed on with a team that offered her great support.

But as it happens, the trip on Cloud Nine came crashing down as she had a crash that snapped her ACL and tore her MCL. Rose was relegated to her couch and slowly trained back to form on an indoor trainer. Her comeback was impressive, winning races as soon as she was back on dirt. After an incredible year of racing, reality struck again. This time, a crash dislocated her shoulder. Patient, tenacious and hard-working, Rose continued to win huge races in a shoulder brace. She took winter to rehab her shoulder and in 2018, raced the Pan Am Games early in the season. Unfortunately, her shoulder wasn't ready and she had another devastating crash, breaking her fibula and putting her out for the beginning of the season she has worked so hard for. To make matters more emotional, Rose was faced with a decision: continue trying to race with a bad shoulder, or sit out the rest of her season and have shoulder surgery. She chose the latter.

This is a powerful episode about the darkness of injury as an athlete, how to overcome setbacks in your life, how Rose manages being an athlete mom and racing at the highest level, and so much more.

Topics Discussed in the Podcast

Rose's background growing up
Her approach to being a pregnant athlete
How she got back to racing after having a baby
Rose Grant's ascent to becoming National Champion
Rose Grant's team: Stan's Pivot Presented by Maxxis
The injuries Rose has overcome in the last couple of years
How to emotionally cope with huge disappointments

Listen Now

Links

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 Patre

--------------
The Sonya Looney Show is produced by Palm Tree Pod Co.

**What Heart Health Actually Looks Like with Cardiologist Dr Joel Kahn** Sep 20, 2018
Dr. Joel Kahn is a mover and shaker. He is known as “America’s Healthy Heart Doc”, a title given to him by Reader’s Digest Magazine He is a holistic cardiologist with his own clinic based in Detroit (Kahn Center for Cardiac Longevity) which he founded because hospitals do not have a high enough standard for taking care of patients. A lot of hospitals have notably unhealthy food, and food is one of the most powerful medicines we put in our bodies. He has treated thousands of heart attack patients with diet and lifestyle. He has also written 5 books and over 100 research papers. He also opened 2 restaurants "Green Space Cafe" and 1 food truck that all serve healthy, whole foods plant-based meals. I actually ate at the food truck he owns in Austin on my last trip there and only after eating there did I discover he was the founder! He regularly speaks on shows like The Doctors and Dr. Oz and is often pitted against Keto and Paleo experts.

Dr. Kahn is inspiring with his how he applies his energy to help people find optimal health across his multiple businesses. He is also very active on his instagram account.

**Topics Discussed in the Podcast**

how he changed his diet by accident as a teenager

what is credible information

does fasting work?

tips for changing your diet to plant-based

resources for getting started on a whole foods, plant-based diet

why keto is bad for you

**Listen Now**

Links

Dr. Joel Kahn's Instagram

Dr Kahn's Website

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 Sonya Looney Show is produced by Palm Tree Pod Co.

The Pursuit of Less with Greg McKeown Sep 13, 2018

What does your closet look like? Is it meticulously organized or is there stuff everywhere? Greg McKeown loves using this analogy to describe how we organize our priorities and tasks in our mind. Most of us go through life stretched too thin. With all of the inputs between work, email, social media, and our social lives, there never seems to be enough time in the day. We are bombarded with notifications, images of things we feel like we should be doing, and we take on way too much. Sound familiar? It strikes a chord with me! Greg is the author of the NYT BestSeller, Essentialism. He writes, teaches, and lectures around the world to help people choose what they should be prioritizing in life and how to develop the mindset of an Essentialist. He has appeared on the Steve Harvey Show and has spoken at Apple, Google, Salesforce, Facebook and more. What is an Essentialist? Essentialists have the mindset of "less but better" over trying to be everything of everyone. Essentialists focus on only doing tasks that only relate to their highest contribution instead of constantly trying to do it all. How do we begin to say no to the seemingly infinite things we should be doing? How do we begin to eliminate the anxiety of not doing enough, create free space to be creative and play, and reduce our feelings of overwhelm? In this podcast episode, you'll learn what the actual mindset of an essentialist is (versus just going through the motions of doing less), how to say no, and the reality of trade-offs.

"If you don't prioritize your life, someone else will."

Topics Discussed in the Podcast

why we feel the pressure to say yes to everything
how our mind and to-do list are like a messy closet
how to define our priority
JOMO: Joy in missing out
the power of journaling
establishing an upper bound rule to win for the long run

Listen Now

Links

Greg's book: Essentialism
Marie Kondo's Life Changing Magic of Tidying Up
Greg McKeown's website
The Tail End by Tim Urban

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 cost

--------------
The Sonya Looney Show is produced by Palm Tree Pod Co.

**4x NBA Champion John Salley On Vegan Lifestyle, Food for Longevity, and Entrepreneurship** Sep 08, 2018
John Salley is a true champion: with a 15-year career in the NBA and 4 Championship titles on 3 different teams, he has accomplished a great deal in his athletic career. What makes John Salley tick? What does he stand for now? He started down a path of wellness at the age of 27. Over time, he transitioned to a plant-based diet and found a huge advantage with his fitness, health and performance. Not only that, he attributes his diet to better mental clarity both in the game and in his businesses. John retired from basketball at the age 36, but that was only the beginning of a new chapter. He is a father to vegan children, and is an actor, entrepreneur, talk show host, philanthropist, wellness advocate. He thinks that striving to always be better, to grow, and to have high standards for yourself and your family is what makes you a champion in life. In this episode, we talk about what he learned about teamwork and how that can be applied in business, his journey to wellness and being a vegan, his views on how powerful and important it is to adopt both a vegan diet and lifestyle, raising vegan children, and the tools John uses to stay fit, healthy and feeling strong at the age of 54.

**Topics Discussed in the Podcast**

John Salley's thoughts on cannabis

the best lesson from playing on Championship teams

John Salley's journey of transitioning his diet to plant-based, starting at age 27

Supplements John uses

John Salley and Masculinity

What it was like to retire from basketball

The key to building a good team as an entrepreneur

Skeptical about a vegan diet? John Salley's opinion

John Salley's daily workout routine

**Listen Now**

Links

John Salley's website

John Salley's Instagram

John Salley's Twitter

John's Facebook

Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion’s Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren’t the kind you’d put on your pizza. They are used like you would an herb. I’m enjoying the Chaga Mushroom Elixir Mix the most right now!

I’m excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

**15% off with Four Sigmatic Discount Code: SonyaLooney**

Join!
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Make Positive Changes to Your Life and Diet with Wellness Guru Kathy Freston** Aug 30, 2018
Kathy Freston has been on a path of wellness and helping people make positive changes to their lives for decades. She is 4x New York Times Best-Seller and Wellness Activist writing books like Clean Protein, The Lean, and Quantum Wellness. In fact, she is the author of 8 books from relationships, to ditching perfectionism, to the future of protein. Kathy's impact has gone far and wide, appearing twice on *he Oprah Winfrey Show,* as well as other national shows *like Ellen, The Dr. Oz Show, The View, Good Morning America, and Charlie Rose.* She even inspired Oprah and her entire staff of 378 people to go vegan for 21 days! What I love about Kathy is her approach to making positive change. She's all about progress over perfection and helping people lean in to new habits. In today's show, you'll learn how to crowd out bad habits, how to be more gentle with yourself (especially if you make a mistake), what a healthy lifestyle looks like, and about the future of protein.

**Topics Discussed in the Podcast**

The beginnings of Kathy's wellness journey

how to change your diet without judgement

why crowding out bad habits is better than cutting out

what a healthy lifestyle looks like

Kathy's pillars of wellness

Her latest book, Clean Protein

what it's like to go on Oprah

**Listen Now**

Links

Kathy Freston's website

Kathy Freston's instagram

Kathy's book, Clean Protein

A list of Kathy's 8 books

Kathy's interviews on Oprah

Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion’s Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren’t the kind you’d put on your pizza. They are used like you would an herb. I’m enjoying the Chaga Mushroom Elixir Mix the most right now!

I’m excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

**15% off with Four Sigmatic Discount Code: SonyaLooney**

Join! Plant-Powered
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Dogged Determination: 85% Spinal Fusion Can't Stop Heather Laptalo From Running** Aug 17, 2018
Heather Laptalo has four rods in her back that currently fuse 85% of her spine and is classified as 20% disabled. She is missing 40% of her lung capacity. Despite doctors telling her that her athlete days are over, she has hiked Everest Base Camp, ran multiple marathons including Boston, and went to university on a full ride cross-country running scholarship. Can't is not in her vocabulary.

By the time Heather was 10 years old, she was forced to sleep in a heavy metal brace. It was a cage she couldn't escape without the help of her parents. During the day, she ran free as a "normal" little girl. By by the age of 13, the surgeries started because her spine was growing crooked. Alienated from her friends for being different, she trudged on through high school with the dream of becoming a professional soccer player. By her senior year, she had another series of surgeries. This time became too much to bear. The doctors told her she could never run or play soccer again.

Drowning in a sea of depression and self-pity wasn't on Heather's agenda, so she started walking. Then running. Then running...fast. Her mantra of "You got this" has pushed her to beat all odds. Now her doctors say she is a miracle. Heather just says, "I'm not a miracle... whatever you believe you are or what you want to be, you can do it. It doesn't matter what physical limitations you think you may have."

**Topics Discussed in the Podcast**

Growing up with surgeries, being called "deformed", and a spine growing crooked

How Heather proved her doctors wrong

how to cope with limits placed on us by others (or even ourselves)

running's influence on heather's life (she was told she'd never run again)

how heather manages chronic pain and perception of pain

power of gratitude in heather's life

what to do if you find yourself saying "I can't"

Links

Heather Laptalo's Instagram

Heather Laptalo's website

Heather's article in SHAPE

Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion’s Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren’t the kind you’d put on your pizza. They are used like you would an herb. I’m enjoying the Chaga Mushroom Elixir Mix the most right now!

I’m excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

**15% off with Four Sigmatic Discount Code: SonyaLooney**

--------------
The Sonya Looney Show is produced by Palm Tree Pod Co.

**Reverse Disease and Break Addictions with Dr. Goldhamer: Water fasting, The Pleasure Trap, and True North Health Center** Aug 09, 2018
Dr. Goldhamer is a pioneer in treating lifestyle diseases. He is the co-author of the book, The Pleasure Trap, founder of the ground-breaking medical facility, True North Health Center and has been the instigator and investigator of some incredible studies showing water fasting's effectiveness in treating hypertension. He has treated thousands of patients with type 2 diabetes, heart disease, hypertension and more.

I was really interested to learn more about the True North Health Center in California because of the success stories. It's probably one of the most important resources on this podcast because anyone can go there to get healthier and see results. Whether you already eat a plant-based diet and want to optimize what you're already doing to stage 3 hypertension or perhaps you need to lose over 100lbs, True North is ready to accommodate everyone. The staff at TrueNorth Health Center includes medical doctors, osteopaths, chiropractors, naturopaths, psychologists, research scientists, and other health professionals. While they treat with food, they are the world's largest center for medically supervised water fasting.

Dr. Goldhamer tells it like it is. In this very authentic conversation, you'll learn about fasting and if it's worth all the hype, the three culprits that are keeping us sick and fat, learn more about the True North Health Center, and simply hear some entertaining yet direct no-BS comments on bad habits.

**Topics Discussed in the Podcast**

What inspired the book, The Pleasure Trap

The 3 culprits that keep us sick and fat

True North Health Center + Protocols

Dr. Goldhamer's view on water fasting and intermittent fasting

Medically supervised water fasting curing hypertension

The truth about our bad habits

Is caffeine okay?

**Listen Now**

Links

True North Health Center

The Pleasure Trap book

Study: Medically Supervised Water Fasting in the Treatment of Water Tension

Other Interviews to Watch: True North TV

Previous podcast with Chef AJ

Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion's Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren't the kind you'd put on your pizza. They are used like you would an herb. I'm enjoying the Chaga Mushroom Elixir Mix the most right now!

I'm excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

--------------
The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Stick to Your Goals and Stay Motivated with Bryan Falchuk** Aug 03, 2018
In order to transform, we have to figure out who we really are and what we want. It's not always easy to figure that out. Sometimes we have to know what questions to ask ourselves and understand the reason behind our intentions. For Bryan Falchuk, the fog lifted when his wife nearly died. Battling with obesity and anxiety for the first part of his life, Bryan struggled to show up every day as the person he wanted to be. After his wife's brush with death, he was reunited with his purpose. From that moment, a metamorphosis took place with finally losing weight and keeping it off and also taking a new direction in his life. One of his life goals is to teach people how to overcome challenges and achieve their goals.

Bryan is an executive coach, public speaker, C-level executive and best-selling author of *Do a Day*, in which he outlines his approach to create change. Using Do A Day, Bryan was able to break from this pattern to live a life of consistent, unending health and wellness, and works to share what he’s learned with others seeking a happier, more complete existence. His approach is easy to understand and implement.

Bryan’s work has appeared in many major publications like the LA Times, Chicago Tribune, Baltimore Sun, Inc. Magazine and more, and he has been featured as a guest on over 100 podcasts and radio shows. He has also shared his message across many stages, including multiple TEDx events.

**Topics Discussed in the Podcast**

Intentional Imbalance

What motivated Bryan to make changes that stuck in his life

How to focus on being better instead of perfect

how to get off a destructive, self-sabotaging path

how to stick to your goals

Bryan's book, Do A Day

Who inspires Bryan

Bryan's vegan diet

**Listen Now**

Links

Bryan's Twitter

Bryan's website: Do a Day + book discount

Bryan's Do a Day TEDx Talk

Podcast with Aaron Keith Hawkins

Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion's Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren't the kind you'd put on your pizza. They are used like you would an herb. I'm enjoying the Chaga Mushroom Elixir Mix the most right now!

I'm excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

**15% off with Four Sigmatic Discount Code: SonyaLooney**

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How Mental Fatigue Affects Athletic Performance with Dr. Walter Staiano** Jul 26, 2018
I'm really excited about today's guest, Dr. Water Staiano. After reading Alex Hutchinson's book Endure and doing a little bit of my own research about mental fatigue and performance, I needed to know more. Personally, this year I have been struggling with fatigue despite one of my lowest training loads. I learned it was due to the mental fatigue of all the other inputs and projects I take on. Rest also means resting your brain. But what actually constitutes resting your body AND your mind? How do you know if your fatigue is from the body or from the mind? Dr. Staiano and I got to the bottom of a lot of my questions. The most exciting part is that the research in mental fatigue is still pretty young and in the next several years, there will be a lot of great tools we can use!

Dr. Staiano has spent nearly 20 years in sport science and performance. Working in many research labs around the globe, he has worked closely and created long-lasting collaborations with several sport institutions. Dr. Walter has supported and advised a number of coaches, military personnel and elite athletes preparing for world championship events and the Olympic Games.
Dr. Staiano's research in the last few years has been highly ranked for its innovative elements and multidisciplinary approach as well as for its strong impact on elite sport performance. His passion is integrating evidence-based and experience-based domains, and it has been a successful formula. With the sole purpose to help athletes go beyond their limits and capabilities, he has been wearing many “hats”: physiologist, psychologist, neuroscientist, and coach and sport consultant providing an almost unlimited perspective.
**Topics Discussed in the Podcast**

What is mental fatigue

Biomarkers of fatigue/how to know if you are tired

How do you train your brain?

Does brain training affect athletic performance

Mindfulness protocols for brain training and mental endurance

how to rest your mind

perception of effort vs pain

how to use heat acclimatization to prepare for your next event

**Listen Now**

Links

Dr. Staiano's LinkedIn

Walter Staiano on Twitter

Podcast episode I recorded with Alex Hutchinson

Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion's Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren't the kind you'd put on your pizza. They are used like you would an herb. I'm enjoying the Chaga Mushroom Elixir Mix the most right now!

I'm excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

**15% off with Four Sigmatic Discount Co**
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Another Best Day Ever with Leadville Mountain Bike Champ Larissa Connors** Jul 20, 2018
Larissa Connors might be the most stoked and energetic person you've ever seen. Every photo I see of Larissa has her rocking her infectious grin. Seriously, google her and look at the images! What puts that cheshire cat grin on her face? Mountain biking.

Larissa is an ultra endurance mountain bike racer for Sho-Air cycling group and Felt bicycles. Larissa is rad- she has won every 100 miler she has ever raced including the Leadville 100. On top off her stellar fitness, she is a full time high school Algebra teacher who gets an insane amount of riding in each month from an awesome bike commute and coaches the Laguna Beach Interscholastic mtb team. She is addicted to pushing herself to ride further, higher and harder every minute of every day (much to her CTS coach's dismay). She is racing 5 100 mile mountain bike races in a row (yeah, ever week!) In addition to winning, Larissa's main goals in cycling are to make every day the best day possible, to inspire stoke, and to spread the gospel of mountain biking far and wide. If just one person finds the joy of sailing down a trail, over rocks and roots, in the woods on a Felt Edict, then her career will be deemed a success!

"What matters is that I focus on lifting others up, having a great time riding bikes, and spreading stoke." - Larissa Connors

**Topics Discussed in the Podcast**

Larissa' background and her transition to endurance racing

What Larissa loves about being a teacher

How she deals with disappointment

What her #anotherbestday means to her

How she stays motivated

How much Larissa Connors trains (it's crazy!)

Her one non-negotiable

Larissa Connors race strategy (and it worked to win Leadville 100!)

**Listen Now**

Links

Larissa's Instagram

Larissa's website

Larissa's most popular blog post

Mentioned in outtro: "Why Am I So Tired" blog post from Four Sigmatic

Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion's Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren't the kind you'd put on your pizza. They are used like you would an herb. I'm enjoying the Chaga Mushroom Elixir Mix the most right now!

I'm excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

**15% off with Four Sigmatic Discount Code: SonyaLooney**

--------------
The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Sleep Better, Overcome Jet Lag, and the Latest in Sleep Research with Dr. Amy Bender** Jul 13, 2018
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 Psychology from Washington State University specializing in sleep EEG. Her current research focuses on the relationship of sleep and recovery on athletic performance. She has developed sleep intervention protocols for numerous Canadian National Teams. Her research interests stem from being an athlete herself; she is a Hall of Fame basketball player, has summited a handful of volcanoes, completed an Ironman in 2009, and currently runs around chasing her 3 children who are all 5 and under.

I hope you enjoy all the great information in this episode and that it helps you sleep better and recover faster!

**Topics Discussed in the Podcast**

Sleep cycles, circadian rhythms

how much sleep do you need, can you bank sleep, are naps helpful?

sleep needs for athletes

sleep and recovery for athletes

cortisol, adenosine, caffeine

sleep hygeine

how to manage sleep when you have kids

how to adapt to jet lag and get on a sleep schedule

tips for falling asleep

ideal bedtime

**Listen Now**

Links

Amy's instagram

Link to Athlete Sleep Screening Questionairre

Centre for Sleep - Calgary

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**The Best Plant-Based Travel Tips** Jul 06, 2018
Staying healthy while traveling can be a challenge. It requires a lot of advanced planning but is doable. I spend about 60-70% of my time traveling and have my routine and my go-tos. As a plant-based athlete, travel can be one of the biggest hurdles to overcome but if you have a plan, it's easy!

In this show, I talk about my favorite go-to restaurants for plant-based, the extra things I pack to set me up for success eating plant-based while I travel, tips and tricks for the plane to stay healthy and feel grounded, and more! I'd love to hear your comments and feedback on YOUR travel tips too!

**Topics Discussed in the Podcast**

how to prep for travel

how to travel on the airplane with your bike

how to deal with travel and anxiety with flying

what to bring in your suitcase and carry-on if you want to eat healthy or plant-based

airport restaurants great for plant-based eaters

ordering food at restaurants

apps for healthy eating

some of my favorite travel products

**Listen Now**

Links

HappyCow

My travel pack list

Air Vegan App

FOLLOW my Plant Powered Tribe Instagram Account

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Social Consciousness with Entrepreneur and Vegan Margaux Khoury** Jun 30, 2018
Margaux Khoury is the founder and CEO of one of the most popular organic, natural, cruelty-free deodorants, “The Best Deodorant In The World”, a company she started out of her kitchen. After getting to know Margaux and her company, I learned that its mission isn't just to keep you from being stinky! There's so much more to her business. First, making an environmental impact through using responsible ingredients (they don't even use plastic with their packaging) is important. Second, they donate to water.org. For each jar of deodorant sold, it provides 1 year of clean drinking water for a child. I learned that 4,000 kids die every DAY from lack of water. And third, on the first day of every month they donate 100% of sales to their Animal Advocacy Partners.

We talked about a number of topics including how and why she started focusing on her health and the environment, places she has lived around the world, what "unschooling" her children means, how she balances the hustle of being a CEO and having 3 kids, and the importance of conscious capitalism.

**Topics Discussed in the Podcast**

Margaux's world travels

working with your spouse in your business

how to stay true to your mission when money is involved

Margaux's path to better health

vegan pregnancy

foods you should buy organic

story behind how she started her business

social consciousness

how to reduce plastic consumption

advice for changing your diet

**Listen Now**

Links

The Best Deodorant in the World: Margaux's Company

Margaux's free book: Ultimate Guide to Organic Groceries

Friend of the Podcast: Küat Racks

Join! Plant-Powered Tribe Facebook Group

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Collaboration Over Competition: Redefining Feminine with Cat Canada of Ladies Aloud** Jun 22, 2018
**"When she shifted from competition to collaboration, all the women around her became radiant stars in a dark blue sky, each one striking and rising, without trying to outshine."**

**"The She Book" - Tanya Markul**

We have all felt it - that heavy feeling of jealousy and envy; that feeling that you aren't enough compared to someone else. Comparison is something that we can't help feel as human beings, but it also can make us feel like we are not enough. What if instead of feeling threatened by someone else's looks or success, you could actually help each other be better?

There's actually a book I've been reading called "Big Potential" by one of my favorite authors, Shawn Achor. It's about how our success is amplified by the success of those around us making it imperative to be aware of who we are spending our time with.

Collaboration over competition is something I think about a lot. Even in my races as a competitive athlete, my competitors actually make me better. It's all how you choose to look at it. I stumbled across an amazing woman on the internet named Cat Canada who has a website called Ladies Aloud. I loved it because it was about empowering other women. If you aren't a woman, you'll still get a lot out of this episode. Cat wanted to create an environment where women could support one another and help each other in meaningful ways. It sets the tone for every other interaction. On Ladies Aloud, there are inspiring stories, articles on conscious living, and a hub to find events.

I love this podcast guest because we talked about what it means to be feminine in this day and age and how we can be more supportive of one another instead of threatened. I think this conversation is interesting because Cat played soccer at a very high level for most of her life on a team of women and that dynamic seems to have inspired her along this path.

I love this quote from Cat "The well of success is endlessly abundant; one woman’s success does not threaten your own!" She says, "amplifying other women is at the heart of everything we do."

As a side note, what can you do to help amplify people in your life?

Power, friendship, and connection are built upon vulnerability. So let's get into this juicy episode with Cat Canada

**Topics Discussed in the Podcast**

how and why Cat started Ladies Aloud

defining a new wave of feminism

why it's okay to not have answers

Cat's experience as a female athlete

when is competition healthy and how to be happy for your competitors

discussion around body image

writing for Ladies Aloud

Links

Ladies Aloud

Friend of the Podcast: Küat Racks

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Surviving Cancer & Losing 130 pounds; Life Altering Stories of a Vegan Couple** Jun 14, 2018
The decisions that we make can alter the trajectory of our lives... and even our survival. Dan and Sheanne Moskaluk had a first hand account of the life altering changes that occur when you eat a plant-based diet. Sheanne was 300 pounds and only discovered elmiinating all animal products by accident. Her son wanted to get into body building and the clerk at the health foods store encouraged Sheanne to do more research into the Whey Protein she was about to give to her teenage son. With an inquisitive mine and voracious appetite for reading and information, Sheanne learned about the negative health, environment, and animal cruelty consequences of eating dairy that stemmed to all animal products. After losing 130 pounds, her relationship with Dan changed as well as how she viewed herself and what was possible. Their family ate more plant-based meals and everyone felt and looked healthier.

Life was better and cruising along a positive trajectory when the unthinkable happened.

One morning in 203, Dan woke up with abdomen pain and wrote it off as a kidney stone. After a doctor visit, life stood still. He had stage IV renal cancer with a 95% chance of death. He was terminal with very little chance of survival and couldn't even be treated with radiation or chemotherapy. The tumor had been growing for what was estimated at 15-20 years. As a hail mary, he tried a very invasive and fatiguing immunotherapy treatment. Instead of treating the problem, it attacked his liver and nearly killed him.

Adopting a whole foods, plant-based diet nursed him back to health. It's been 5 years since his diagnosis and he is healthier than ever.

I can't wait for you to hear this story from these amazing people. They have also been featured in the documentary, Eating You Alive. My husband, Matt joined us for this in-person recording. I hope you enjoy this riveting exchange and feel inspired to eat more plants after listening to it!

**Topics Discussed in the Podcast**

Sheanne's journey losing 130 pounds

danger of normalizing obesity

Dan's experience being diagnosed with cancer

Medical system's response to Dan's experience

Immunotherapy for Stage IV cancer

Dan's recovery with plant-based nutrition

their work as activists

**Listen Now**

Links

Recipes: Eating You Alive

Indian Rock Vegans Instagram

Indian Rock Facebook

Friend of the Podcast: Küat Racks

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Solo Round: My Adventure Traveling in Japan and Winning the Otaki 100** Jun 07, 2018
Today's show is a solo round with yours truly! The month of May was a whirlwind with travel and races, but I wanted to slow down for a few minutes and tell you all about my experience traveling and racing my mountain bike in Japan! I traveled in Tokyo and Nagano and also won the biggest endurance race in Japan - the Otaki 100km!

I have two other blog posts I'm working on about my experience with tons of photos, but I wanted to share my adventure travel experience in Japan via audio!

**Topics Discussed in the Podcast**

how/why I decided to race in Japan

Yuki Ikeda

the cultural aspects about Japan that stood out to me

a short story about racing the Otaki 100

my favorite things about Japan

the plant-based Japanese food

**Listen Now**

Links

Podcast episode about last year's Transsylvania Epic

Friend of the Podcast: Küat Racks

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Mastering Diabetes with a Plant-Based Diet** Jun 01, 2018
What if you could do something about your diabetes or even reverse it? There have been some many, many real life stories of people switching to a low fat plant-based diet and seeing incredible results with not only Type 2 Diabetes, but also Type 1 and Type 1.5. Weight loss is one strategy for managing diabetes and plant-based diets are nutrient dense without packing on excess unhealthy calories. That means you don't have to eat small portion sizes if you are eating whole foods, plant-based meals. Also, the studies show that a diet high in carbohydrates (as long as they are whole foods, NOT from refined sources) helps with diabetes as well. Interestingly enough, cardiovascular disease is what kills most diabetics (just like everyone else) and plant-based diets are highly effective and preventing and reversing heart disease as well.

Today's guests are awesome- Cyrus Khambatta, PhD and Robby Barbaro are the founders of MasteringDiabetes.org. They offer a successful coaching program for people with all forms of diabetes including pre-diabetes to help increase insulin sensitivity, get your best A1C, and improve overall health and longevity. As athletes themselves, both living with Type 1 Diabetes, they have scoured through 85 years of research and are experts. They also have a closed facebook group as part of their online coaching practice. I love their website because it's jam-packed with information and even recipes. My friend and former podcast guest, Brenda Davis recommended them to me. Brenda is one of the world's leading dieticians, specifically in plant-based diets and treating diabetes.

**Topics Discussed in the Podcast**

Robby and Cyrus' individual stories of how they found plant-based diets and how it helped their Type 1 Diabetes

Diabetes explained: **insulin sensitivity**, blood glucose, different types and what they mean

Does a keto diet help diabetes?

Are Carbs bad for diabetics?

Stategies for diet

why and how plant-based diets work for diabetes

their awesome coaching program

**Can you reverse pre-diabetes and type 2 diabetes?**

how exercise helps diabetes

**Listen Now**

Links

Mastering Diabetes Website

Check out their Podcast: Mastering Diabetes Audio Experience

Watch What the Health

Watch Forks Over Knives

Robby's Instagram

Cyrus' Instagram

Friend of the Podcast: Küat Racks

Join! Plan
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Syd Schulz: Candid Life Lessons from the Trail** May 25, 2018
Isn't it fascinating how riding a bike can teach us so much about ourselves and about life? Blogger, Pro Enduro Racer, and YouTuber Syd Schulz has learned a lot of valuable lessons. Her blog is one of my favorites to read. From posts about mindfulness on the trail, to living in a van with her husband Macky, to her adventures around the world, Syd always has insightful and useful posts. You also may have seen her work published for CTS, REI, Bicycling, Runner's World and so much more! I wanted to invite Syd on the show because she and I think about a lot of similar topics. In this podcast episode, you'll learn why you should stop apologizing on rides, how to turn a bad ride into a good ride, hear about why we care so much about what other people think, and what it's really like to be a professional racer. We also talk about how it's sometimes hard to be happy with where you are right now and about what progression means in our sport. Syd and I also talked about how she and Macky make a living which is something people always love asking pro racers! Syd is incredibly down to earth, easy to talk to, and relatable. I hope you enjoy this episode with her, and don't forget to sign up for her newsletter to get weekly blog updates. I always look forward to it on Wednesdays!

**Topics Discussed in the Podcast**

Planning your life around races

Why we are so stuck on results and expectations

How to feel good about the times you finish mid-pack

Thoughts on feeling happy with where you are in life

Her mantra to stay present on the trail when she makes a mistake

Her journey as a blogger + power of vulnerability

Thoughts on saying "when I achieve this, I'll be this kind of person..."

how to stop apologizing on group rides

what progression actually looks like

Should you just push through fear?

How Syd and Macky make money as racers

**Listen Now**

Links

Syd's Website

Syd's Instagram

Syd and Macky's YouTube Channel

Blog Post: How to stop apologizing

Blog Post: How to use mindfulness to turn a bad bike ride around

Blog Post: The Problem with Faking It Till You Make It

Friend of the Podcast: Küat Racks

Join! Plant-Powered Tribe Facebook Group

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Allegra Stein: How to Take Action on your Big Idea** May 17, 2018
Allegra Stein is all about moving the needle so that people take action on their ideas. She understands that it's scary and exciting to get started, so much so that she coined her own term "terrexcitifying!" Allegra loves the blank whiteboard- a place you can talk and write out your ideas to create continuity and clarity. She specializes in supporting women to get out of their own way to take action on their big idea, or even help them figure out what their next direction should be. Don't worry, if you're a guy, there's a lot of value in this show as her knowledge extends past gender ! Allegra herself has had an interesting life from traveling in Nepal to serving in the Peace Corps in Bulgaria to teaching science in New York. The path has lead her to coaching. We talk about the three tools she uses in her job (a mirror, a flashlight, and pom poms), how microactions lead to bigger actions, how to make a decision, and how to deal with overwhelm. Allegra has some brilliant metaphors to help you see the forest from the trees, to create more calmness in your day, and to give you more clarity amongst the superhighway of thoughts in our brain.

**Topics Discussed in the Podcast**

Mirror, Flashlight, and Pom Poms

life coach vs therapist

microaction

how to make a decision

travel

how to deal with overwhelm

**Listen Now**

Links

Allegra's website

Allegra's instagram

MorningPages.com

The Artist's Way book

Friend of the Podcast: Küat Racks

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How Noah Kagan Defines Success after Building an 8-Figure Business at Sumo.com May 09, 2018

What would it be like to lose $100 million +? How would you pick up the pieces and move on? Noah Kagan aka Rabbi Can't Lose aka the Taco Meister knows all about the ups and downs of start-ups, building solid businesses, the art of comedy (seriously, the dude is hilarious), and even a little bit about mountain biking. Noah is the Chief Sumo of Sumo.com (a domain he paid 1.5 million for), one of the most entertaining and motivating people I've ever spoken to, and is incredibly down to earth. I have a lot of respect and admiration for Noah, but after listening to many hours of him on both his podcast called Noah Kagan Presents as well as listening to him as a guest on other shows, I was even more inspired by his attitude, his down to earth vibe, and his commitment to always wanting to be better and challenging himself.

We had so much to talk about that I barely scratched the surface with questions I wanted to ask him. From working in a cubicle at Intel, to being one of the first employees at Facebook and Mint.com, to building an incredible 8 figure business at AppSumo and Sumo.com, Rabbi Can't Lose has accomplished a lot. Not only that, he is a very introspective and curious person who is a very good conversationist. On top of AppSumo, King Sumo and Sumo.com, Noah has his podcast (as I mentioned) and also has a very fun and super informative YouTube Channel about business and behaviors that I find fascinating. He is the author of one of my favorite blog on business and marketing - Okdork.com. In this show, you'll get to hear Noah's scorecard for success, Noah's relationship with money, a challenge for YOU to try, and we even talk about things like what it means to Noah to be Jewish and what Noah thinks about retirement.

Topics Discussed in the Podcast

Jewish
Should people retire?
Thoughts on losing 100 million dollars
Noah's relationship with money
how Noah defines success
coffee challenge
Prioritization of time for biz vs personal time

Listen Now

Links

AppSumo and Sumo.com
Noah Kagan Presents Podcast
Noah Kagan's Twitter
Noah Kagan's Instagram
OKdork.com (sign up for his newsletter)
Noah Kagan's YouTube Channel
The Coffee Challenge
The book he mentioned: The Road Less Stupid by Keith J Cunningham
Book: 5 Dysfunctions of a Team by Patrick Lencioni

Friend of the Podcast: Küat Racks

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Beating Stage 4 Cancer One Pedal Stroke at a Time with Jim Murphy** May 02, 2018
Jim Murphy is one of the most inspiring people I know. We first met by coincidence when our paths crossed in the bicycle industry. Since then, I've looked to Jim as a mentor, a ride buddy, and most importantly, as a great friend. When he was diagnosed with cancer almost exactly 5 years ago, I was speechless that cancer had attacked my amazing friend. He started a blog about his experience and I distinctly remember his impactful words saying to his readers, "Do not tell me 'I'm Sorry.' I'm not sorry." His tenacity and passion for life were the key to how he dealt and beat esophageal cancer. He refused to let the diagnosis dictate his future, and he insisted on continuing to ride his bike and ski as a Ski Patroller, even while undergoing chemo and radiation. He even rode his bike to the treatments. But that's not all, Jim has lead an incredible life with a dynamite career. He has been the National Director of Sales and also has held Vice President of Sales for massive companies like Snapple, Red Bull, FRS, and Promax.

This episode is full of so much of Jim's wisdom and insight to his approach at life. He even said that if he had died at age 51 of cancer, he felt like he had lived a fulfilled life. There are so many great nuggets on how to lead a life with more purpose, his approach to fighting off cancer, his philosophy to growth and success including two key specific details on how has found success in business, and how giving back to his community brings him the most fulfillment of all. We also talk about how cycling specifically helped him in one of the most challenging times of his life and how important our attitude can be.

**Topics Discussed in the Podcast**

the keys to moving up in business (and in life!)

Jim's 2 key components to a high performance career

his attitude about cancer

he didn't think "why me?" or "what if"

how he lived day to day with the treatments

how cycling helped him stay positive

Jim's experience counseling others with cancer

the importance of support

his experience doing Ski Patrol at the South Korea Winter Olympics

his "un-retirement"

what his second chance looks like

**Listen Now**

Links

Email Jim!

Friend of the Podcast: Küat Racks

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Thriving after a DNF in the '08 Olympics with Magda Boulet** Apr 26, 2018
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 2nd in the Olympic Marathon Trials and was awarded a spot on the USA Team and headed to Beijing. The unthinkable happened - a freak accident, causing an injury that resulted in Magda having to drop out partway through the Olympic Marathon Event. Completely devastated, Magda went home and sought solace in nature with her family and had a decision to make: let this catastrophic event define her and give up, or figure out how to overcome it. And overcome it she did. Magda tells us about how she became an even faster runner post-Beijing and even found Ultra-Running. In 2015, she won her debut at the Western States 100 and was named Ultra-Runner of the year. Since then, she's placed top 5 at the Ultra-Trail du Mont Blanc and taken on more extreme events. She is just completing the Marathon des Sable - arguably the hardest running stage race in the world.

I love this episode because Magda relays all of the valuable lessons she has experienced through her dedication to the sport, dealing with major setbacks, her love for challenges, how to view competition and how to get the best out of yourself. As the VP of Innovation and R&D for GU Energy, we also talk about sports nutrition, the illusion of balance, and how she manages being a professional ultra endurance runner, a mom to her 12 year old son, and a full time career at GU. I hope you enjoy this exchange with Magda. The conversation left me feeling inspired and excited and I hope you feel the same way!

**Listen Now**

**Topics Discussed in the Podcast**

Growing up in Communist Poland

Chasing an unconventional dream

her rise to Olympic Trials and getting a spot

2008 Beijing Olympics & her DNF

How to deal with failure and challenge

Her transition to ultra-running and winning Western States 100

Working for GU Energy as VP of Innovation and R&D

Importance sports nutrition in the training plan

The illusion of balance & key elements for feeling good

Her preparation for Marathon Des Sables

Links

Magda Boulet on Instagram

Magda Boulet on Twitter

Magda's website

Friend of the Podcast: Küat Racks

Join! Plant-Powered Tribe Facebook Group

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Aaron Keith Hawkins: You're in Charge of Your Life** Apr 19, 2018
Aaron Keith Hawkins is the podcast host of Unbreakable Success and is passionate about personal development. He is also one of the most genuine people I've ever met! After a serious health scare in 2009, he found clarity for what he wanted to do in life. Not everyone gets a second chance to address their regrets and change their life, but Aaron did! He became an inspiring high-performance life coach, and has some interesting stories on how he got on life's most meaningful life for you. His goal is to help people realize the power they have to get from the life they're living. He is also hosting a Live event!! It is to help mission-driven entrepreneurs leverage the power of sincere customer connection and influence to grow their business. Check it out! He has some great tools you can apply right away in your life. I can personally relate with his mission and values.
**Listen Now!**

**Topics Discussed in the Podcast**

Aaron's journey to finding his mission

"the pain woke me up"

how to take responsibility in your life

how to have more emotional control

choosing how you tell yourself a story

overcoming stereotypes of being a police officer

Links

Aaron's website

Aaron's Podcast: Unbreakable Success

Aaron's Instagram

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

Woohoo!! Limited Spots!

The Sonya Looney Experience

Support the Show

If you would like to support the growth my show, I’d love your contribution on. Patreon
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Do Limits Live in Our Mind or our Body? Author Alex Hutchinson & his book Endure** Apr 11, 2018
I'm obsessed with the idea that our mind is as powerful or even more powerful than our body. With all my experiences in ultra-endurance mountain biking, I've seen over and over that mental toughness really plays a roll in how hard you can push yourself and what you believe you are capable of. I was thrilled to find the book: Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance by Alex Hutchinson. It was jam packed with really interesting research on whether limits live in our mind or our body. I also looked up Alex and learned that he is a National Magazine Award-winning journalist whose work appears in Outside, The New York Times, The New Yorker, and more. Another fun thing I learned was that he is a very accomplished runner, running on the Canadian National Team and even more interesting, he is actually Dr. Alex Hutchinson - he has his PhD in Physics. Getting a PhD in Physics would be the true test for pain tolerance! I did my Master's in Electrical Engineering which is basically all Applied Physics and it is really something else. I can't imagine doing the full monty and getting a PhD in Physics!

**Listen Now**

**Topics Discussed in the Podcast**

pacing and our perception of speed (the example in the book is why you can speed up at the end of a marathon when you see the finish line)

the myth of VO2 Max being the indicator of performance

physiology testing: in a race vs in the lab

evidence and empirical data about positive self talk

how self-talk can change perception of things like heat or altitude

can you train your brain

mental fatigue's effects on physical fatigue

brain's perception of hydration

practical tips on how to use these topics for your own performance

Links

Get his book! Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance by Alex Hutchinson

Or get it on Audible

Alex's Twitter: @sweatscience

Alex's Website

LIMITS LIVE IN OUR MINDS Stem Caps I mentioned

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Vulnerability + Q&A: Sonya & Matt's 2018 Inside Scoop** Apr 04, 2018
We spent the first 20 minutes doing a Q&A with the questions you submitted.

The questions we answered:Since you do a lot of longer endurance type races and train with TrainerRoad, what is your main focus? Is power building a benefit or hindrance to the endurance/stamina you need for a longer ride? I would love a FTP of 400 watts, but...would I be better off training at 2-4 hours/ride @ 150 watts for 100 miler training?

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I would love to hear about any efforts you make specifically with regards to aging - e.g. maintaining bone mass density, agility, strength, speed, and - oh - grace and humor!

———————

how do you choose a bike race

____________

what made you decide to start a plant based diet, did you have any issues

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how do you feel about e bikes

A powerful journal entry about how I actually felt before the start of my first race this year (around 30 min mark)

Mentioned in the show: How I Deal with Self-Doubt

**Listen Now**

**Topics Discussed in the Podcast**

Q&As that you submitted

vulnerability

what it's like to deal with pressure

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Beginners Guide to Meditation & Mindfulness with Meditation Teacher Sarah McLean Mar 29, 2018

Sarah McLean has been teaching meditation for over 20 years. I first met Sarah in Sedona this past winter when I visited her at the McLean Meditation Institute. There was an instant connection and I had even more respect for her after she guided my husband and I through a meditation. I discovered that she is the author of 2 books, The Power of Attention, and xx. Sarah has had an amazing and interesting life, dropping out of high school at the age of 17 and going homeless, to joining the army where she first learned about meditation. She also has traveled the world with her bike riding in places like Turkey, Pakistan, and Greece and her tremendous life experience has given her insight for her sense of purpose on the this earth. Sarah is incredibly approachable and has worked with everyone, from Fortune 500 companies, Olympic Athletes, to small families.

She worked with Dr. Deepak Chopra in Lancaster, Massachusetts for 8 years at the Ayurveda Health Center, a Transcendental Meditation community. After Deepak moved to California, Sarah became the Program Director for the Chopra Center for Wellbeing. With a hunger for knowledge and personal truth, Sarah took a sabbatical to seek the origins of meditation. She lived in a traditional ashram in South India for six months, and was a two-year resident at a remote Zen Buddhist monastery for two years. She founded the McLean Meditation Institute in 2001. Her Institute offers meditation and mindfulness classes, weekend meditation retreats, and a 200-hour teacher training program so if you are curious about becoming a meditation instructor, you can work with her.

Personally, I enjoyed this conversation because we discussed a lot of things I'm curious about. We are familiar with the idea of meditation, but the truth is that here are many different ways to do it so if one way doesn't resonate with you, there are other methods to experiment with. Sarah takes us through the 3 key ingredients to any meditation practice, different types of meditation and where to find resources to actually do it, tells us about the changes that are physically occurring in our brain, the difference between mindfulness and meditation, and even has a few short guided meditations interlaced into the podcast episode!

Listen Now

Topics Discussed in the Podcast

8 limbs of yoga
3 key ingredients to meditation
different types of meditation
how to use mantras and why they work
how our brain responds to meditation
the difference between meditation and mindfulness
where to find free guided meditations
how to apply meditation and mindfulness to your daily life

Links

McLean Meditation Institute
Feast for the Soul - free guided meditations of all different flavors
Sarah McLean's Meditation YouTube Channel
Sarah's book: The Power of Attention
Sarah's book: Soul-Centered: Transform Your Life in 8 Weeks with Meditation
Book:

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Cook Plant-Based Meals with Jane Esselstyn** Mar 23, 2018
Jane Esselstyn is a Registered Nurse, author of 4 cookbooks in conjunction with Engine2Diet and Prevent and Reverse Heart Disease, and a charismatic voice in the plant-based community. She also is a researcher and hosts conferences for women on getting preventing and reversing heart disease and auto-immune diseases. I was excited to talk to Jane because I interviewed her brother Rip back in July and her father, Dr. Caldwell Esselstyn earlier this year. It was really cool to see that the whole Esselstyn family is involved with helping the world get healthier and make better food choices for health and longevity.

Jane offers some great insights on how to actually implement a plant-based diet from the food preparation side of things. We talked about the easiest meals you can make, what to use instead of salt, sugar, and oils, and whether green juice is actually a true health food. We also talk about protein, where she gets her inspiration for recipes, and the fact that you don't need to oil to saute your food.

**Topics Discussed in the Podcast**

the simplicity of eating plant-based

why it's hard for some people to change their diet

what to use instead of salt, sugar, and oil in your cooking

is green juice healthy?

how much protein you actually need

the inspiration behind a recipe

simple foods to add into your diet

Links

Jane Esselystyn's Instagram

Jane Esselstyn's YouTube Channel

Jane Esselstyn's Website

7 Day Rescue Diet Cookbook

Prevent and Reverse Heart Disease Cookbook

The Engine2 Cookbook

Plant-Strong with Rip Esselstyn

Podcast episode with Dr. Caldwell Esselstyn

Podcast episode with Rip Esselstyn (most downloaded episode of the show!)

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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
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Myths About Concussions with Dr. Steven Broglio, PhD Mar 14, 2018

In todays's show, I had the opportunity to speak with a concussion expert with all of the latest cutting edge research. As someone who has had a few concussions myself, learning about CTE (Chronic traumatic encephalopathy) a few years ago was frightening. I wondered how concussions and the after-effects would impact my life. My last concussion was in 2016 just days before defending my World Championship title at the 24-Hour Worlds in Rotorua, New Zealand. I didn't feel that bad but I had some definite symptoms of concussion. I wasn't sure if I should race, after all - it was defending my World Champion title. It was difficult and probably one of the best decisions I've ever made to skip the race. My husband had an unfortunate injury the year after my experience. He had one concussion and felt totally fine and was back to regular activity and intensity very quickly. It was 3 weeks after the first concussion and he was symptom free so he decided to do the race he was signed up for. He had an unfortunate crash and had another concussion. He had a separated shoulder and was in bad shape and his recovery took months. I've been wanting to talk to an expert in concussion research because a mild traumatic brain injury is serious. Too many of us go back to activity too quickly or decide it's not a big deal. To be honest, kist 2 weeks after my concussion before Worlds, I race a 7 day Enduro (yeah, downhill racing) stage race. I amazingly didn't have any serious crashes. However, in hindset with what I've learned, it was a really bad idea.

I wanted to have my questions answered. In this show, you'll hear about the myths of concussions in both sports like cycling and football, who to talk to if you think you might have a head injury, what helmets actually do, the signs and symptoms of a concussion and the protocol to getting back to sport, and more. Our guest today is Dr. Steven Broglio. His research centers on improving athlete health and safety related to concussion by focusing on injury prevention, early recognition, and management. His research also looks at the long-term effects of concussion on various aspects of motor control (e.g., walking, hand motion, reaction time) across the lifespan. He is also a cyclist himself. I was introduced to Dr. Broglio by Dr. Kristin Keim who has also been a guest on this show.

As someone who has had a few broken bones and concussions over my 13 year career as a cyclist, I wanted to stress that racing or pushing yourself hard while injured or concussed is not worth it. It's hard to stop yourself. I've done a lot of stupid things as an immature athlete who felt she had something to prove. Fortunately, there were no negative consequences but their could have been. It's pretty serious when you've injured your brain and it's not worth risking your most important asset to get in another ride, even if it's a World Championship!

Listen Now

Topics Discussed in the Podcast

myths of concussions in both sports like cycling and football
who to talk to if you think you might have a head injury
what helmets actually do
the signs and symptoms of a concussion
the protocol † getting back to sport

Links

J

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Ask a Cycling Coach (TrainerRoad)- Can You Get Faster Riding 3 Hours Per Week? And How to Recover & Measure Fatigue, Trainer vs Outdoor Riding, How to Actually Train Mar 08, 2018

As athletes, we all know if we exercise, we'll feel better and get stronger. When you start adding in focus and structure, I like to say that you are no longer just exercising: you are training. As a Professional Athlete myself, I've been through pretty much every scenario of trying different things in my training, I've been chronically overtrained, I've played with doing minimal training, and I'm always looking for the latest research and methods for improvement. Today's guests are two people I respect and continually follow for new information - they are the backbone behind the popular cycling trainer app: TrainerRoad. I've personally used TrainerRoad to get me through the winters and I even train for long stage races indoors using the dynamite combo of Trainer Road and the Wahoo Fitness KICKR Smart Trainer. This episode isn't about riding the trainer per se, it's about a lot of pitfalls and common questions that come up with any type of endurance sport. We have the Head Coach at Trainer Road, Chad Timmerman here today along with Jonathan Lee. Chad has devoted his life to researching the science behind cycling and testing ways to get faster on the bike with over a decade of experience. Jonathan Lee is Level II USA certified cycling coach and the host of the Ask a Cycling Coach podcast. His background is in motocross, but he is an avid and high level mountain bike racer as well. He is a good friend and also posts some really fun stuff on instagram.

I love the Trainer Road Ask a Cycling Coach Podcast because Chad, Jonathan and also Nate Pearson (who started TrainerRoad) answer listener's questions each week. I also really enjoy their blog. I wish I could sit and geek out about training with guys all day, but we had to condense it down to just one hour. One hour where I took your questions from my facebook page and got some answers. If I had to pick some key takeways from today's conversation for you, it would be understanding the importance of recovery and what that actually looks like, trying to figure out your body so you can tell if you're starting to get overtrained, how much you actually need to train to get faster, how to balance training with a full life, the key to success at stage races, and more. As Jonathan said in the show, "Experience reigns supreme" so by trying new things and getting to know our own body and trends, we can be a more intuitive athlete.

Listen Now

Topics Discussed in the Podcast

Does Foam Rolling Work?
How to measure fatigue & heart rate variability
What does a rest day look like?
Identifying the razors edge of training vs overtraining
Is riding inside the same as riding outside?
the secret to success at a stage race
how to manage expectations when you have a full life
coming back from sickness
how to pick a coach

Links

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Josh LaJaunie: The Personal Power to Lose 220 Pounds, Change Your Life and Even Win an UltraMarathon Feb 25, 2018

Today, I had the opportunity to talk to Josh LaJaunie. I first heard him on the Rich Roll Podcast about a year ago and was blown away by his story. I literally had to stop by bike while listening because his story was so overwhelming and his authenticity and passion were contagious. His story is a powerful one of transformation. It's about how taking one brush stroke after another can create a beautiful masterpiece. The Josh LaJaunie you see now is an enthusiastic ultrarunner who has been on the cover of Runner's World, laughed with the hosts on Good Morning America, and how regularly speaks around the country. He is part of not only the Plant-Based Community, but an even bigger one - how to help people lose weight and create positive change in their lives.

Josh wasn't always the man you see today and he'll be the first to tell you that he never imagined his life to take such a fortuitous turn. He grew up as a self-proclaimed "coon-ass." (more on that later). Josh grew up in the Bayou close to his family and grandfather (Bam-Bam). As his weight escalated to 420lbs, Josh tried everything to lose wei ght but nothing stuck.

One day, he and his brother went to the gym and he later decided to run a 10k while being well over 300lbs. As he got more into running, he found confidence in himself and the courage to commit to change. He started to like the person he saw in the mirror. He said, "You build trust in yourself, you did what you said you were going to do." A landslide of events happened that pulled Josh onto his path including the Saints winning the superbowl in 2010 and reading the book "Born to Run."

In this show, we talk about the importance of taking action in your life and how taking action creates personal power. We talk about the relationship we have with food, the importance of family and role models, what self-acceptance actually looks like, how to build self-confidence, and embracing setbacks in life.

Topics Discussed in the Podcast

taking action in life
importance of following through and creating personal poewr
culture, identity, and the relationship with food
importance of family and role models
what self acceptance looks like
how to build self-confidence
importance of community
embracing setbacks in life
Josh's accomplishments and journey as a runner

Links

- Josh LaJaunie on Instagram
- Josh's Website
- Born to Run
- The Rich Roll Podcast with Josh Episode 1 ; Episode 2
- Josh on Good Morning America

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The Sonya Looney Show is produced by Palm Tree Pod Co.

How to be a Writer + Female Leaders with Bicycling Magazine Feb 22, 2018

Last year, I went to the Bicycle Leadership conference and discovered that Bicycling Magazine appointed a new Editor-in-Chief, a female Editor-in-Chief, Leah Flickinger. I was excited to see that one of cycling's biggest publications had a female at the top of their leadership. I did more research into who was working at the magazine and noticed something exciting - over half the team was comprised of females. In the bike world, empowering women to ride and to work in the industry is a common topic. I was excited to see that Bicycling took the reins and actually did what a lot of businesses say they are going to do: create equal opportunity for women. When Leah was appointed, she was quoted in BRAIN Magazine, "Cycling in general is becoming more diverse in terms of gender, race, and age. I'm thrilled to lead the Bicycling team as we reflect this growth while continuing to expand the gear and fitness content our existing readers know and love."

We also have Bicycling's Features Editor, Gloria Liu on the show. I met Gloria before I even know she worked at Bicycling - she stood on top of the Enduro Podium every day at the Transsylvania Epic Stage Race. I later found out that she worked at Bicycling as well! It was great to connect with these two very inspiring women.

As a long-time freelance writer myself, I often get questions about how I started, how to be a writer, and how to even pitch to magazines. I thought that instead of just giving my 2 cents, I'd bring in true literary acumen to the microphone. In the show, you'll get to hear how both of these women got into cycling, how they became writers - it might not be what you expect to hear, how to pitch a story to magazine, a little behind the scenes of Bicycling Magazine, and our commentary on the bike industry and how to encourage more female leadership and participation.

Listen Now

Topics Discussed in the Podcast

How you got into writing
How you started at bicycling
how bicycling is different from other cycling publications, how it really encourages people in the sport
editor in chief role and what that meant to you, what types of changes you wanted to make (if you can talk about it)
the role of female leadership at Bicycling, does it influence content in different ways?
bike industry females, females in male dominated environments and navigating that
how to pitch to a magazine
how to actually become a writer
most inspiring story from Bicycling

Links

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Three Important Questions about Plant-Based Diets with Thought For Food Feb 14, 2018

Aaron Stuber and Jackson Long are the plant-based duo behind Thought for Food Podcast and TV. Their mission is to educate and inspire people to live healthy, compassionate, and adventurous lives through plant-based nutrition. I personally enjoy their show and use it as one of my guides for staying up to date on the latest evidence-based nutritional science. They are both high level athletes and always have interesting insight about how to be a plant-based athlete. They are both interesting individuals in their daily life as well. Aaron is a registered nurse and also a Health and Wellness Coach. Jackson is an elite cyclist, finishing his Master's Degree in Applied Nutrition, and has the eCornell certification for Plant-Based Nutrition (something I want to get!)

I love these guys because they are authentic, unpretentious, and hilarious. Th is was a fun episode because we talked about a lot of the frequently asked questions about plant-based diets. We talked about how they formed Though for Food, how to be a plant-based athlete, the truth about fat, the Blue Zones and longevity, and how to know what to believe in terms of nutritional studies.

Topics Discussed in the Podcast

How TFF started
How to be a Plant-Based Athlete
The truth about fat and why you need it
caloric density
How do you know if a nutritional study is trustworthy?
Blue Zones
Tips for traveling on a plant-based diet

Links

Podcast Sponsor: Health IQ

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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!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Body Image: Disordered Relationships with Exercise and Food with Dr. Kristin Keim Feb 08, 2018

Dr. Kris Keim is a well-known sports psychologist and work's with some of cycling's top athletes. She has her doctorate in clinical psychology and her master’s in sports psychology AND she was actually my very first podcast guest. The link is in the show notes if you want to go back and listen to it! She is incredibly passionate about helping others. She said, "During my competitive cycling career I started to understand how the mind and body worked in a way that could help and/or hinder one's performance. Being a part of a team was something I enjoyed, but it also opened the door for me to help others reach their full potential. Honestly, I would rather suffer on a climb for a teammate and help them stay calm and collected so they could go for the win. This mindset helped me realize that perhaps my purpose was not behind the handlebars, but rather behind an athlete/client offering them psychological and emotional support. This is what I refer to as the human side of sport and performance. Remembering that athletes are people who have feelings and imperfections." She is an expert and is well-versed in a lot of the topics that come up daily with her clients. We'll go deep into one of those topics today: body image and disordered relationships with food and exercise.

I'm so thankful to have the privilege to know and work with Dr. Keim. She has been my rock when things get hard. As athletes and even as human beings, we all have had our struggles with wanting to look good, wanting to feel good, trying to have a healthy relationship with food and also, trying to have a healthy relationship with exercise. Some of us might night even realize that our relationship with exercise could be unhealthy. We simply just call ourselves "passionate endurance athletes" but there is a balance between obsession and being healthy.

In the show, we talk about how to cultivate a positive body image, our self-worth and how it can be dangerously tied to how we look, what a disordered relationship with food or exercise looks like and how we can work on it, and the importance of having people to talk to about these things.

Listen Now

Topics Discussed in the Podcast

Triggers and reasons for why we might have a negative body image
How to improve your body image
How to have a better relationship with food and your body
Self-worth and self-love related to our perception of our body
you have a disordered relationship with exercise
How to have a healthier, more balanced outlook as an athlete
How to get help

Links

Contact Dr. Kris Keim's + her website
Dr. Kris Keim's instagram
Episode 1 of the podcast with Dr. Kris Keim!
Her article on Disorders and Body Image in Cycling

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Lauren Gregg: Life Lessons from Living in a Van Jan 31, 2018

You'd never guess that Lauren Gregg wasn't a cyclist growing up. She identified as an artistic musician type. It wasn't until she decided to grab her dad's dusty bike out of the garage and start mountain biking on a whim that she turned into an athlete. The simple yet life-changing decision to start mountain biking has enabled Lauren to carve her own path. Starting as an XC racer, she moved up through the ranks and eventually found a love for Enduro. Enduro is an interesting sport. You ride a bigger travel mountain bike and there's a huge course you have to complete. You have to endure the fatigue of riding all the climbs, but only certain descents are timed. With a passion for travel and a fortuitous relationship with Ford, Lauren decided to move into a sprinter van. That sprinter van was her year round home for 2.5 years.

In the show, we talk about Lauren's path to becoming a professional cyclist. One day, some old racer guy told Lauren Gregg, "You'll never be able to make a living as a female mountain biker. It's not possible. It's just not something that will ever happen." And that was game on for Lauren. We talk about all the important lessons she learned about life from living alone in her van, the logistics of actually living in a van, the concept of what home means, the importance of community, and the interesting and positive life changes she is going through right now.

Topics Discussed in the Podcast

Lauren's path to becoming a professional cyclist
her transition to enduro
how and why she decided to move into a van
the things she has learned about life living in a van
what it's like to be unplugged and by yourself
what defines "home"
importance of community
her new role at Fuji
how she is transitioning back to living in a house

Links & Lauren's Favorite Reads

Lauren Gregg's Instagram
Mindfulness in Plain English by Bhante Henepola Gunaratana
The Big Picture: On the Origins of Life, Meaning, and the Universe Itself by Steve Carol
The Science and Philosophy of Enlightenment: Why Buddhism Is Trueby Robert Wright
13 Things that Don't Make Sense: The Most Baffling Scientific Mysteries of Our Time by Michael Brooks

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The Sonya Looney Show is produced by Palm Tree Pod Co.

You CAN Prevent and Reverse Disease with Dr. Caldwell Esselstyn Jan 25, 2018

Dr. Caldwell Esselstyn is a pioneer in medicine. He currently directs the cardiovascular prevention and reversal program at The Cleveland Clinic Wellness Institute and has saved thousands of lives. As a surgeon, he was operating on patients with breast cancer. Disillusioned by treating the disease and never addressing the cause, he decided to do his own research.

From his bio: "In 1995 he published his bench mark long-term nutritional research arresting and reversing coronary artery disease in severely ill patients. That same study was updated at 12 years and reviewed beyond twenty years in his book, Prevent and Reverse Heart Disease, making it one of the longest longitudinal studies of its type. In July of 2014 he reported the experience of 198 participants seriously ill with cardiovascular disease. During 3.7 years of follow up of the 89% adherent to the program, 99.4% avoided further major cardiac events."

Dr Esselstyn is incredible and I highly recommend watching Forks Over Knives. It changed my life! There are so many stories of people end stage heart disease following the protocol in his book and living for decades after being sent home to die.

Listen Now

Topics Discussed in the Podcast

Dr. Esselstyn's Olympic Journey to a Gold Medal
Dr. Esselstyn's global research to link diet to breast cancer, heart disease and more
Many stories of how he used diet to reverse end stage cardiovascular disease
How to manage disease with diet (and you can even start at age 70!)
How a plant-based diet helps you as an athlete
The strongest blood vessel dilator in the body: Nitric Oxide
How much oil or natural foods w/oil can you eat?

Links

His book: Prevent and Reverse Heart Disease
Prevent and Reverse Heart Disease cookbook
Podcast with Rip Esselstyn (Dr. Esselstyn's son)

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Life insurance savings for people like us who actually eat healthy and take care of our body. Get a quote or mention "Sonya" when you talk to an agent.

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!

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Leave a review or share on social media

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Tejay Van Garderen: Inside the Head of a Tour de France Racer** Jan 19, 2018
Today’s guest is no stranger to the cycling world. He has finished 5^thtwo times at the tour de France, won stages in races like the Giro D’Italia and the Vuelta Espana. His name is Tejay Van Garderen and he currently rides for BMC Racing. This guy is in on top of the world stage of professional road cyclists. The thing I really enjoyed about Tejay is that he was really down to earth and easy to talk to in our conversation. My husband Matt co-hosted this episode together and we both thought that Tejay seemed like a truly genuine guy. He has been racing since the age of 10 and has had his ups and downs over his career. We talked about how to deal with expectations, especially when you aren’t meeting them. We talk about his background in racing and what it’s actually like to race at his level. In interviews at some of these grand tours, you don’t get to hear the whole story and Tejay told us a lot of interesting stories. We talk about what it’s like to have little kids and a wife and travel like he does. Tejay also tells us what inspires him, how he maintains race weight, and how he actually approaches racing a 3 week race like the Tour De France.

**Topics Discussed in the Podcast**

Tejay's background and how he got into cycling

What inspires Tejay

Tejay's ride with Reggie Miller

Why pro riders choose to live in Giron

The mental and physical game of riding the Tour de France

Balancing family life as a Pro Tour Rider

How he maintains race weight

Is there still a culture of doping?

Links

Tejay Van Garderen Wikipedia Page

BMC Racing Team

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it. All donations will go directly to the production of the show. I’m raising money using Patreon. A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently 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 each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Breakfast Table Chats: How to Deal with Self-Doubt (A Personal Story) Jan 13, 2018

Yesterday, I had moments of self-doubt and feelings of wanting to give up. Here is a breakfast table conversation with my husband Matt. We talked about what I was feeling, how to navigate self-doubt, and how to accept these feelings.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Healthy Weight Loss and Food Addiction with Chef AJ Jan 10, 2018

Just because you don't eat meat or dairy doesn't mean that you're healthy. Chef AJ can relate. She said, "For 26 years, I was the quintessential fat vegan. It wasn't until I had a health scare.... that I realized I had to do something." She is a self-proclaimed recovering food addict and a classically trained chef, author, and speaker. As an unhealthy vegan for most of her life, she jokes that "skittles was a fruit" and "cakes and candies" were a food group.

When she discovered she had pre-cancerous polyps in her colon at age 43, things started to trained. Refusing to undergo surgery due to a fear of anesthesia, she found the Optimum Health Institute in Southern California where diet and lifestyle were used to help people with diseases. Six months later, the polyps were gone she went a little deeper into nutrition and started eating a plant-exclusive diet and eliminated ALL processed foods for good.

After she became aware of her addiction to certain foods, she stopped eating oils, sugars, and added fats. She has a facebook page, a YouTube Channel, and 2 books to guide people on how to overcome food addiction and how to maintain a healthy weight. She also speaks around the country - that's how we met! Chef AJ also says that not everyone has a food addiction problem (her husband does not), and that people can have varying levels of sensitivity.

Check out her Ultimate Weight Loss Program!

Listen Now

Topics Discussed in the Podcast

Chef AJ's story
What is food addiction
What is classified as a processed food
Oils + Sugar Addiction
Refined carbs: sugar, flour, alcohol
Secrets to Ultimate Weight Loss
Her freshly coined term: cyclorexia

Links

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it. All donations will go directly to the production of the show. I’m raising money using Patreon. A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently 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 each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Behind the Scenes with 7x World Champion and Pioneer Athlete Rebecca Rusch Dec 28, 2017

Rebecca Rusch is one of the most prolific adventure athletes out there. From first ascents as a rock climber (El Capitan in Yosemite) to kayaking in the Grand Canyon to taking her bike up Mount Kiliminjaro, nothing stops the Queen of Pain. Rebecca was one of the top Adventure Racers before becoming a pro mountain biker and is the 7x World Champion in several sports.

Rebecca's depth goes far beyond her athletic endeavors. She's a speaker, author of her book Rusch to Glory, a filmmaker with her most recent film Blood Road, and an event producer with Rebecca's Private Idaho. Her palmares and activities are so vast that I highly recommend checking out her website for more!

This is a fun episode of the show because we talk about so many interesting topics.

Rebecca's father was shot down in the Vietnam War when she was just a young girl. Haunted by the unknown and not knowing exactly what happened to her father, she decided to go find him. Rebecca rode the entire 1,200 miles of the Ho Chi Minh trail with Vietnamese riding partner, Huyen Nguyen. They picked up clues along the way and Rebecca plugged in to Vietnamese culture in a big way. So much so that she is currently on her way to Laos to lead a guided ride and sells bracelets made of unexploded bombs. The money is donated to remove more of these unexploded bombs.

Watch the Blood Road film here.

We also talk about core values, vulnerability, and pivot points in her career. I hope you enjoy listening to this episode as much as I did!

Listen Now

Topics Discussed in the Podcast

Dynamic career and career pivot points
Core values
What racing means
Risk taking and the unknown
Female athlete, tools used in her career
Blood road process/filming/Vietnam
vulnerability

Links

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it. All donations will go directly to the production of the show. I’m raising money using Patreon. A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently 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 each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Myths of the Mediterranean Diet and the Plant-Based Palate with RD Julieanna Hever** Dec 20, 2017
Julieanna Hever is a well-known plant-based dietician, author of 2 books, and has her own TV Show! She is also a columnist for VegNews Magazines and has been featured on *The Dr. Oz Show*, *The Steve Harvey Show*, *Reluctantly Healthy*, *The Marie Osmond Show*, *The Jane Velez-Mitchell Show*, and *E! News*, co-stars on *The Chef and The Dietitian*, on numerous radio shows, and lectures extensively around the world.

**Topics Discussed in the Podcast**

How our metabolism works (oxidative priority)

Omega 3s vs Omega 6

Supplement recomme3s vs Omega y: how do you do it and is it easy

How your Palate changes

Is the Mediterranean Diet Healthy?

Links

Complete Idiots Guide to Plant-Based Nutrition book

Vegiterranean book

Julieanna Hever's Website

Julieanna's Twitter

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it. All donations will go directly to the production of the show. I’m raising money using Patreon. A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently 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 each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) 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

Thanks for listening!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Risk vs. Reward: Taming the Backcountry with Ski Mountaineer Caroline Gleich** Dec 13, 2017
Caroline Gleich is a magnet for adventure. She is one of the ski mountaineering world's most prolific skiers. She has been on the cover of many skiing magazines, premiered in Warren Miller films, and skied some of the most challenging lines around the world. Most notable and recent was that she was the 4th person ever and first woman to ski all 90 lines in the Chuting Gallery in the Wasatch Range. Caroline will be the first to say, "Ski Mountaineering is really dangerous." She is also an environmental activist.

Backcountry skiing is so much more than being a skilled skier. You have to have intuition; when to summit and when not to ski. When to push past the shaky heart in the throat fear and when to listen to it. So why does she do it?

This podcast is about so much more than just adventures and how to decide what to do when faced with a challenge. It's about how to stand up to cyber bullies, it's about gender equality, what it's really like to be an endurance athlete and how isolating that can be, and it's about what it really means to be brave.

Listen Now

Watch Caroline's documentary with REI and read more about it here.

**Topics Discussed in the Podcast**

Her journey to becoming a ski mountaineer

How to know when to turn back and manage fear and danger

Caroline's challenges with cyber bullying

How Caroline makes a living as a professional athlete and the path to becoming a sponsored athlete

Gender bias and what it's like to be a female skier

What it's like to be a 5 ft tall Ski Mountaineer

Links

Caroline's Instagram

Carolines Website

My Facebook Group: Plant-Powered Tribe

The Hoodie I designed with Primal

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it. All donations will go directly to the production of the show. I’m raising money using Patreon. A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently 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 each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Be a More Confident Athlete with Lesley Patterson and Simon Marshall** Dec 05, 2017
Do you ever have thoughts and feelings that you don't want? What does mental toughness mean? Do you ever worry about what people think about you or wish that you were more confident? These are all questions that 3x X-Terra World Champion Lesley Patterson and Simon Marshall, PhD have addressed in their book, "Brave Athlete: Calm the F*ck Down."

It was great to talk with both of them. Lesley is a badass- 3x World Champ and Coach. Her insight and depth of knowledge is incredible. Simon is a former professor of family and preventive medicine as well as sport and exercise psychology. He has a lot of practical experience as a Sports Psychologist (even to the Professional BMC Road Racing team).

I enjoyed their book - they break everything that I regularly love to think and talk about into bite size chunks that can be applied to sport and life. You'll have to listen for more!

**Topics Discussed in the Podcast**

Naming the book

How to cope if your event or ride isn't going well

Where to derive self-confidence and how to build your self worth

Difference between self-worth, self-confidence, self-esteem and self-efficacy

Do you worry about what other people think about you? Everyone does- listen on how to manage impression management and to embrace being a vulnerable human

Eating disorders and body image: how to talk to someone who is having a problem or how to help yourself (focus less on the what your body looks like and more on what your body can do)

Reframing things in a healthy way

Links

link to the book: Brave Athlete: Calm the F*ck Down

Audiobook version

BraveHeart Coaching

Follow Lesley on Twitter

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it. All donations will go directly to the production of the show. I’m raising money using Patreon. A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently 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 each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

S
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Battling in Brasil with Power Team Sonya Looney and Gordon Wadsworth** Nov 30, 2017
Brasil Ride is a 7 day mountain bike stage race in Bahia, Brazil. This was my 3rd Brasil Ride and I raced it the Mixed Category with Gordon Wadsworth. My husband, Matt Ewonus took the helm and hosted this episode. This podcast episode is how it all went down! **Boiling sun, technical terrain, heat stroke, 4-6 hour days in the saddle, losing and regaining the leaders jersey, how to be successful as a team, strategies for winning and so much more!** If you missed the episode where we talked about our race in New Zealand back in February and a little preview of Brasil Ride, check it out here.

**Topics Discussed in the Podcast**

Drug testing and what it's actually like (especially after racing 6 hours in the heat)

What made this race so hard

Dynamics of racing as a team and the keys to being successful

Supporting friends

The crazy Brazilian terrain and boiling sun

Dealing with heat stroke

Competitive moments

Race strategy

How to stay positive in a stage race

Self worth and how it effects your attitude in a race (around 56 min)

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it. All donations will go directly to the production of the show. I’m raising money using Patreon. A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently 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 each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) 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

Thanks for listening!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Spray Paint, Cyclocross, China and Squid with Emily Kachorek Nov 22, 2017

Would you spray paint your bike? Emily Kachorek does. Maybe you've seen a blur of color, stoke, and little orange creamsicles fly by you on the road or in a Cyclocross Race. This month, I've been focusing on entrepreneurs, and I was intrigued by Emily because she thinks outside the box. Not only is she creative and learned how to run a successful business, but she has her Master's in Biology and was a Professional Road Racer on the US National team.

Tired of road racing scene, she put away the bike for awhile. Inevitably, she rekindled her love of riding through commuting and found cyclocross. Intrigued by new people, experiences, skills, and places, she jumped right in.

Emily's vision for Squid started by wanting to be visible. She designed her own kit and ended up adding her own custom spin to her bike. "My bike was painted this school bus yellow color and had this neon vibe going.... so I went to the hobby store down the street and got a bunch of sheet of neon vinyl."

From there, she took her knowledge of the bike industry, her marketing prowess and understanding of how to bring value to a brand and applied it to bikes. Squid Bikes was born. The bikes are raw aluminum and buyers get to add their own personality using spray paint and fun graphics. The buyer spray paints their own bike!

This show is co-hosted with my friend, Brian Kennedy. Here's his YouTube Channel (BKXC) and the episode we recorded where I interviewed him!

Topics Discussed in the Podcast

Racing in China
The Travel Experience of China
Why Cyclocross?
Inspiration for Squid Bikes
How to Spray Paint a Bike

Links

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it. All donations will go directly to the production of the show. I’m raising money using Patreon. A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently 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 each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) 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 Sonya Looney Show is produced by Palm Tree Pod Co.

**Unleashing the FreakShow: Beyond the Wine with Michael David Winery** Nov 14, 2017
Rage, Rapture, Lust, Gluttony, Sloth, Greed...what does this have to do with running a business, philanthropy, and backcountry skiing? It all ties under Lodi's premier winery; Michael David Winery. David Phillips is a co-owner of the winery with his brother Michael and their family has been farming the fertile soil in Lodi, California for 5 generations- since 1865 to be exact. However, they weren't always growing grapes and making wine. "My parents put up a card table on the side of the road and started selling tomatoes for 25 cents a basket. I grew up with selling product at fruit stands" David said.

Long before the wine, the Phillips farm thrived at farmer's markets and fruit stands. They started growing grapes for other wineries when one day, their biggest customer said they were not going to buy grapes. With a full crop of luscious grapes, Dave said, "Let's do this ourselves and take matters into our own hands." Changing your business model, investing in oak barrels, learning a new industry, and putting everything on the line is what it took to get started. It took a decade of tripling down on their business and building it from the ground up but MD Winery now is the proud maker of the best selling Zinfindel in the world, 7 Deadly Zins. They had some fun with names and their premium line of Zins includes names and wines like Rage, Lust, Greed, and more. They didn't stop there- their FreakShow Cabernet is a 90 point wine for just 20 bucks and the label has, well, a FreakShow on it!

This conversation is about so much more than wine. In fact, Dave and his wife Corene talk about how they have supported the local community of Lodi; from offering a helping hand to their competitors in the wine business to fundraising to build better sports facilities for high school students. The Phillips family continues to farm in Lodi, but their crop extends far beyond food and wine. They've cultivated a strong sense of community and continually strive to make the world a better place around them with their business as a launchpad.

**Topics Discussed in the Podcast**

What Lodi, California is known for

The history of Michael David Winery and how it was started

Transition from being a farmer and working at farm stands to wine

7 Deadly Zins

Managing scaling and growing a business

Supporting local community

Leading by example to empower others to give back to their community

Taking on ultra-endurance events like hiking Annapurna in Nepal, half-Ironman Triathlons, and backcountry skiing

Links

Follow Michael David Winery on Facebook

Get FreakShow Jerseys and other MD Winery Apparel

FreakShow Cabernet!

Fig Desert Recipe: quarter figs, bake them at 400deg till bubbly, add some nuts (like walnuts) and cook a few more minutes. DONE

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it. All donations will go directly to the production of the show. I’m raising money using
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Pioneering the New Age of Cycling Socks with DeFeet Founder Shane Cooper Nov 08, 2017

What do British born rock stars, the hosiery capital of the world, cycling, and dyslexics have in common? One man: Shane Cooper. After traveling with his band and playing music/bass professionally, Shane got really into cycling and consequently, socks.

“It kind of started by mistake” Shane said when I asked him how he started one of the most successful sock companies in the world. Shane was racing his bike and needed to make some extra money to support his cycling habit. He took the things he knew: marketing (from marketing his band and playing the bass), socks (his father sold sock machines and sock machine parts), and his ability to think outside the "socks" (he re-engineered how yarn was used to wick moisture). DeFeet was born.

DeFeet has endured many ups and downs since its inception in 1992: theft, fires, tornadoes, and a constantly changing retail environment. Think about it - we barely had the internet in 1992! This is a conversation about entrepreneurship, overcoming adversity, maintaining integrity and so much more.

Topics Discussed in the Podcast

How Shane started DeFeet
The fire at DeFeet and how DeFeet had to rebuild itself
Producing products in America (instead of outsourcing)
The Integrity of the brand
How DeFeet continues to innovate
some throwback socks
creating products using local industry
Gravel
creating and producing movies
Musician Cyclists

Links

Follow DeFeet on Instagram
Follow Shane on Instagram
Ride Run Play Episode
Contest
Thermeator sock

Other Mentions:

My producer, Roma's Youtube Music Page
F*cking Magical Unicorn socks
Plant-Powered Tribe Facebook Group (everyone is welcome)

WATCH

The Adventures of the Graveled High Rouleur

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it. All donations will go directly to the production of the show. I’m raising money using Patreon. A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently 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 each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) 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 Sonya Looney Show is produced by Palm Tree Pod Co.

Reggie MIller Trades Basketball for Mountain Biking Oct 31, 2017

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 children, Reggie is pedaling on his home trails in Malibu, California. Not only that, but Reggie has rocked the top step of the podium at some of his local races in Southern California.

Reggie and I met on instagram. I couldn't believe my eyes when I saw it was THE Reggie Miller asking me about mountain biking equipment, skills, and training. It was surreal and I was excited that someone of his caliber was so interested in the sport that I've dedicated all my energy towards. ...and then he asked me to be his coach.

My husband (Matt Ewonus) and co-host in this episode and I went to visit Reggie in Malibu last month. We got to ride with him, give him pointers on mountain bike training and skills, and most importantly, just spend time face to face with him.

[caption id="attachment_10132" align="alignleft" width="550"]Reggie is incredibly humble, fun to be around, curious and tenacious, and a great example of what it means to be a good human being.

This is an energy-packed show with a lot of great stories about how Reggie found mountain biking and what the sport means to him. We also talk about Michael Jordan (he is going to get dropped), trash talking, mental toughness, Dropping Dimes Foundation, the Uncle Drew Film, being a father, and the 2 things Reggie Miller believes are key to being a good person in life.

Topics Discussed in the Podcast

How Reggie got into mountain biking
trash talking
key elements of being a good person
what mountain biking means to Reggie
Dropping Dimes Foundation
Uncle Drew Film
being a father
how to perform under pressure
Michael Jordan stories

Links

Follow Reggie on Instagram
Donate to the Dropping Dimes Foundation
Uncle Drew Film

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it. All donations will go directly to the production of the show. I’m raising money using Patreon. A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently 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 each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Adventure Stories of Power Couples with Gordon Wadsworth and Emily Hairfield Oct 25, 2017

You know those couples that seem to always be happy? Those people who always seem to be having cool adventures? Gordon Wadsworth and Emily Hairfield are those people. This show is about secrets of being a biking couple, singlespeeding, and some adventure stories. Matt Ewonus (Sonya's husband) co-hosts this episode with Sonya.

In this show:

life lessons from riding a tandem bike
background on Gordon's racing
Racing 100 miles on a singlespeed
WHY ride a singlespped
fun stories about racing The Pioneer in New Zealand together
sleeping in a 2 person van with 2 couples
secrets of happy relationships

Support the show on Patreon: patreon.com/thesonyalooneyshow

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The Sonya Looney Show is produced by Palm Tree Pod Co.

My Journey as a Plant-Based Athlete and Creating Positive Change: My Speech at VegFest Oct 10, 2017

This week’s episode is a speech I gave about my journey as a plant-based athlete at the San Francisco Veg Fest (called the World Veg Fest). It was my first time to a VegFest and first time speaking outside the bike world about my diet. I wanted to share it with you on my podcast.

There will be a video available soon of the speech as well so you’ll be able to see the accompanying slides. I’ll update this post with the video after I receive it.

Topics covered in my talk:

My background pertaining to making changes in life

A brief history of my career as a professional cyclist

My transition to eating a plant-based diet. Here is an associated blog post with resources.

How to be inclusive and build community

My Top 5 Performance Enhancing Foods

LINK to the Plant-Powered Tribe Facebook Group I started. Everyone is welcome (you don’t have to eat a plant-based diet. It’s for people who are interested in adding in more healthy foods and a community group where everyone can participate in the conversation)

Thanks so much for listening to my show. It means a lot to me that you take the time to listen to the podcast each week and I also really appreciate the iTunes ratings, those helping me financially support the show on Patreon with as little as $4/month, sharing the show with your friends, and for your messages of encouragement. It means the world to me that this show helps you be more motivated to be healthier, spend time fostering personal growth in whatever ways are significant to you, and that I can bring nutritional information too! Your feedback is greatly appreciated and it helps me stay motivated as well! I couldn’t do it without you guys!

To share the show with your friends, copy this link

I am on my way to Brazil today for my last race of the season- Brasil Ride! It’s a 7 day stage race. I’ve done it a few times, but this time it’s a new course I’ve never ridden. The previous course is up there among the hardest stage races I’ve ever done. I’ll be racing this one with Gordon Wadsworth in the Mixed category.

Follow the adventure on Instagram! I’ll be posting IG stories and photos from the trip and the race!

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The Sonya Looney Show is produced by Palm Tree Pod Co.

America's Rising Star Kate Courtney: Mountain Bike National Champion Oct 04, 2017

Kate Courtney found her love for cycling with tandem bike rides with her father in middle school and enjoying blueberry pancakes after the ride. "It was really just a vehicle for pancakes," she laughed. This was the beginning of 10x National Champion Kate Courtney's career on a bike. Who knew that the little girl pedalling behind her dad in the woods of Mount Tam would become one of the top female cyclists in the world? She started her racing career at the age of 14 in the NICA NorCal League, rapidly moved up the ranks and was racing Junior World Cups just 2 years later.

Kate is down to earth, approachable and vibrant. As a recent graduate from Stanford University, she knows a thing or two about balancing school with training and travel as well as commitment. She also knows what it takes to perform at the highest level. She is sponsored by Specialized and won the U23 Elite World Cup series this year. Next year, the 22 year old will be turning 23 and racing in the Elite World Cup Circuit.

Topics Discussed in the Podcast

how to deal with pre-race nerves
how to view results and self-worth
social media and how it builds community
women's cycling
her path to becoming a professional cyclist
how to be more flexible when things don't go as planned

Links

Her CyclingTips article on balance and being a student athlete
Her CyclingTips article on the mental side of racing
Kate Courtney's Instagram
Kate's page on Specialized

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it. All donations will go directly to the production of the show. I’m raising money using Patreon. A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently 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 each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) 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!

Thanks for listening!

--------------
The Sonya Looney Show is produced by Palm Tree Pod Co.

**Secret Tips from the Pros with Mountain Bike Skills Legend Ryan Leech** Sep 26, 2017
"Once you start acknowledging, and looking at, and being honest with yourself the role that the ego plays in the sport, and it's a big deal in mountain biking... once that starts to be addressed, then some smarter decisions can be made." -Ryan Leech Ryan Leech is one of the world's best Trials Mountain Bikers and has even performed with Cirque du Soleil. But what is trials? Trials is a discipline of mountain biking where you have to navigate an obstacle course at very slow speeds without putting your foot down. In his shows, you will see him hopping from a railing to a rock like he is on a pogo stick or jumping up onto trailers. To be a trails rider, you basically have to be a ninja on a bike. Not only is Ryan one of the best technical mountain bikers in the world, but he is a meditation and yoga instructor and has an online skills coaching business called Ryan Leech Connection where he breaks down mountain bike skills into bite sized chunks. Most people who learn to mountain bike pick up the bike as a trial by fire, but we never learn the proper skills involved in a formalized coaching setting. Check out these videos to get a a playful idea of Ryan's skills!

In today’s show, we talk about Ryan got into mountain biking, and it started with riding a bike as a paperboy and a mountain bike magazine! Trials demands a headspace where you have to be completely focused but also calm. Ryan has performed in many trials shows and he says his favorite thing is connecting with his audience. And he talks to you on a headset microphone while he rides along the narrowest railing you've ever seen and jumps 10 ft into the air to land on something else. We also talk about his online coaching program where not only does he have several other coaches and ambassadors with hundreds of instructional videos, but a **mental fitness** element. I can definitely relate to the need to work on mental fitness because it’s self-awareness that helps you move forward, and also helps you understand the ego. Sometimes people ride too hard or try things they shouldn’t be because they feel pressure to prove something.
**Topics Discussed in the Podcast**

how you become a Trials rider

meditation

transition from full time pro to coaching

patience

the role ego plays during technical mountain biking

Ryan's online coaching and his passion for teaching

Links

Ryan's online coaching: Ryan Leech Connection

Interesting Infographic about Ryan's Career

Ryan's Instagram

**Support the Show**

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it. All donations will go directly to the production of the show. I’m raising money using
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**The Most Powerful Influence in Your Life is in Your Head: On Self-Compassion with Dr. Kristin Neff** Sep 19, 2017
"The person inside your head that you're with 24/7 is yourself. So you have to be your own supportive friend. I tell people you have a choice. you can be an inner ally or an inner enemy. It's that simple. The voice in your head can either be kind, supportive, encouraging, nurturing 24/7 or cutting you down telling you you're a loser, you're no good, you're not good enough." - Dr. Kristin Neff

The voice inside our head is possibly one of the most powerful influences on our lives. Most people are very self-critical and hard on themselves. Have you ever noticed that if a friend makes a mistake, you say "oh, that's ok, everyone makes mistakes" but if you make the same mistake yourself, you might say, "Ah Gosh! I'm such an IDIOT!" How we talk to ourselves is extremely powerful and being mindful about your self-talk is the key to getting started. One of my favorite quotes is "The voice inside your head that says you can't do this is a liar." I first learned about training my inner voice to be more supportive and gentle with the spiritual element of my yoga practice. The good news about the voices in our head is that they are trainable and it starts with self-compassion. That's where I found Kristin Neff, PhD.

Kristin Neff, PhD is a pioneer in Self-Compassion is and widely recognized as one of the world's leading experts is creating measurable research in her field. She developed the first Self-Compassion scale enabling academic studies to be conducted about self-compassion in human beings. She also is an author of the book *Self-Compassion.* She is also a speaker and associate professor in the University of Texas at Austin's department of educational psychology.

The interesting thing about learning how to work with our inner voice in the light of self-compassion is that it actually makes us less afraid to fail and more accepting of who we are. That makes us show up in a more easeful manner to the people around us as well.

**Topics Discussed in the Podcast**

self-compassion vs self-pity

3 components of self-compassion

techniques to work with the voice inside your head

will you lose motivation if you have more self-compassion

empathy vs compassion

constructive criticism

how to use social media for good

Links

Her Book: Self-Compassion

Get her book on Audible (audiobooks)

Self-Compassion.Org

Dr Neff's Guided Meditations

Kristin's TED Talk

Horse Boy Mongolia Documentary and Book

My TED Talk on Redefining Success

**Support the Show**

If you like my show, I’m aiming to make it a
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Even Olympians Overtrain | Slowing Down with Caroline Burckle Sep 12, 2017

Some people are wonderfully infectious with their smile and enthusiasm. Caroline Burckle is one of those people. Not only is she a positive force that transcends the 2 dimensional boundaries of social media, but she mentors athletes who are rising stars through her RISE LIFE business. Caroline is a veteran in what goes on behind the scenes of human performance. She knows about pressure, accomplishments, and hard work. She has personal experience with overtraining. Caroline is a Bronze Medalist Swimmer performing in the 2008 Beijing Olympics in the 4 x 200m relay. Not only that, she took gold in the 2007 Pan Am Games in the 800m freestyle, was the 2x NCAA champ, and was named the 2008 NCAA Swimmer of the Year!

I first found Caroline on Instagram and we instantly became online friends. After only a few conversations with her, I was inspired by her energy, her commitment to personal growth, and her journey. She was training to race the Othillo Swim Run World Championships with Hilary as her teammate and was planning to share the journey with Rich Roll and Chris Hauth. (Check out this New York Times article on the event and on Rich and Chris' adventure.) Caroline suffered an unfortunate injury and fractured her heel (calcaneus) and had to pull out resulting in over 4 months of forced rest. During that time, she decided to dig deep into the depth of her soul to continue learning more about herself.

Topics Discussed in the Podcast

her journey as an athlete from a child to an Olympian, managing expectations, and competition
how to redefine your life after retiring as a professional athlete
continually searching for that next achievement and what that means
personal identity and knowing that it's okay to always know your purpose
the importance of rest, symptoms of fatigue
the duality of pushing and pulling

Links

Rise Elite
Caroline Burckle's Website
Caroline's Instagram
Rich Roll's Podcast (mentioned in the conversation)
Peak Performance "have the courage to rest" episode
Youtube video with Caroline in Tahoe + Rich Roll & Chris Hauth & their podcast
Across the Lake Swim Kelowna

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Secrets of Goal Setting with the 12 Week Year Sep 06, 2017

Goal setting is tricky. It's most common around January 1 when people are setting their New Year's Resolution. In fact, 92% of people who set them for the new year fail! Here's a post I wrote about goal-setting. We are told that we need to have a 5 year plan, find our purpose, and set challenging goals but it's rare that you read about the actual process behind goal setting. I've done a lot of my own research and found Brian P. Moran's book, the 12 Week Year.

As athletes, we have all heard of using periodization in our training. Brian P Moran took Periodization and converted it into a goal execution system. In Brian's book, he creates a different system around goal-setting where you view your year as 12 weeks long and set only 2-3 new goals in that period. Through process control, weekly scoring of your process, and by taking ownership of your execution, it's a lot easier to take the steps needed to lead you down the right path. Brian says, "You don’t have to be perfect on the execution side. [stay on track] 80-85% or higher week in and week out and in most cases, you will accomplish the goal. You have to have the courage to measure your results and score your execution.” In fact, I was reading Brian's book and used his system to get my podcast launched! I had been dragging my feet for months because there was a lot of moving pieces, but by mapping out a weekly plan and checking back in with myself, I got it going!

Another big challenge with sticking to a goal is time management. Ever notice how clean your house gets when you need to study for an exam or write an article? Or how you start checking your email to avoid doing other tasks? Yeah, me too! Brian discusses how to map out your time during the week including leaving time for fun!

Topics Discussed in the Podcast

how to prioritize your goals and tasks around your goals
how to figure out what your vision is
how to stay committed to a goal
the process around setting a goal and how to execute it
accountability and ownership of your process
how to use time management and time blocking to slow down and focus
what balance really looks like
Brian's free email list for getting started
Get the Book!! The 12 Week Year

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it. All donations will go directly to the production of the show. I’m raising money using Patreon. A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently 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 each week. If you find v

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Science of Plant-Based Nutrition with Dr. Michael Greger Aug 30, 2017

When it comes to food and all the different views on what is healthy, how do you know what to believe? Overwhelmed with confusion and decision fatigue, most people simply just give up and I can see why! With so many different opposing views on what you should eat and what it means to be healthy, it’s often hard to know where to turn, who to trust, or what to do when it comes to our diet. I’ve personally felt frustrated with an overflow of conflicting information and rebuttles. The key is learning how to do your own research and how to know if a study is actually true. I personally eat my diet based on evidence-based nutrition with articles published in peer-reviewed journals. A huge resource for me has been NutritionFacts.org. Let’s talk more about that.

Nutritionfacts.org was founded by Dr. Michael Greger. He is medical doctor, a New York Times Best-Selling Author, and internationally acclaimed speaker. As a little boy, his grandmother was diagnosed with end stage heart disease and had many bypass surgeries. She was confined to a wheelchair and the doctors said her life was basically over at age 65. Lifestyle medicine pioneer, Dr. Pritikin treated Michael’s grandma, Frances Greger with diet. Within weeks being treated with a whole foods plant-based diet, she was out of the wheelchair and able to walk many miles per day. Not only that, she was able to live another 31 years until age 96. Her incredible recovery inspired Dr. Greger to dedicate his life to medicine and he has made it his life’s work to comb through thousands of nutrition science articles and created nutritionfacts.org as a public service.

Nutritionfacts.org is a non-profit site about the latest research in nutrition. Dr. Greger presents informative evidence-based videos stemming from the latest peer reviewed journals. The website is run through donation only with no sponsorships whatsoever, and Dr. Greger does not receive any financial compensation. The purpose is to maintain integrity since so many studies and foundations are tainted by the persuasion of dollars. If you’d like to read any of the studies, there is a “studies cited” button next to all the videos.

He recently published a blog post about how to decipher a study and whether you should believe it is valid or not. Check it out here.

Dr. Greger is also a speaker and is constantly on the go talking about the power of plants. His book, How Not to Die is a powerful read and reference describing the top 15 killers of humans how to prevent them. 100% of his proceeds from his speaking and his book go to his 501(c)3 nonprofit NutritionFacts.org.

Topics Discussed in the podcast

how to decipher a scientific study - how to know what to believe
where to get good resources for nutrition science
what plant-based foods to add to your diet
how food leads to diseases and how to prevent diseases like type 2 diabetes, heart disease, and cancer
Dr Greger's personal story and his book, How Not to Die

Show Notes:

Daily Dozen App (Also available for Android)

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Special Edition: Ultra Mountain Bike Race in Colombia, Teamwork, and Adventure Aug 22, 2017

Sonya Looney and Amy Beth McDougall won the La Leyenda Del Dorado - a 7 day ultra-endurance mountain bike stage race. Amy is from South Africa and they met when Sonya raced the Joberg2C Stage Race in South Africa last year as competitors. This episode is about their experience as a team, how to race as a team, how to do a stage race, and all about their experience in Colombia.

The La Leyenda Del Dorado is a premiere and one of the hardest stage races in South America. It takes place in Caldas, Colombia with stages ranging from 1.5 hours to nearly 8 hours. The terrain included high altitude jungles, volcanoes, and very steep climbs.

Amy and Sonya were overwhelmed with gratitude during the race. The Colombians were huge cycling fans with over a thousand people at the finish line each day.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**How to Add in more Plant-Based Foods and Optimize Your Diet with Matt Ruscigno, RD** Aug 15, 2017
Matt Ruscigno knows a thing or two about extreme ultra-endurance sports and thriving on a plant-based diet. He has been a vegan for the last 20 years after being influenced at a teenager through punk music. His passion for his diet led him to his career path: a world-renowned vegan dietician with a Master's in Public Health from Loma Linda, California.

Interestingly enough, Loma Linda is one of the 5 *blue zones* in the world. Blue zones are five geographic areas where people statistically live the longest. Read National Geographic's feature on Blue Zones here. They key elements common to the all the Blue zones are eating primarily a plant-based diet (particularly high in legumes), strong sense of community, no smoking, daily exercise. In fact, Matt recommends 3.5 servings of legumes per day. Examples of one serving of legumes can be: 1/4c hummus, 1/2c cooked beans (split peas, lentils, black beans, butter beans, etc), tofu, tempeh.

Most people know that eating more fruits and vegetables is healthier, but they have trouble executing it. It's great to see there are many media sources, documentaries, and resources that are breaking down the barriers to adopting a plant-based diet and lifestyle. The science behind the health benefits are irrefutable whether you are looking for a boost in your performance or simply want to avoid cancer, heart disease, diabetes and more killers of human beings, simply adding in plant-based foods will help.

In this podcast about plant-based nutrition, Matt Ruscigno is very relatable and unpretentious. He talks about how to optimize your food not only for regular meals, but also how to optimize plant-based foods before, during, and after your workout. There can be a lot of resistance and fear of the unknown when it comes to being a plant-based athlete and Matt certainly helps alleviate these fears with facts and practical advice.

Listen to the show (and don't forget to subscribe on Apple Podcasts!)

Matt also discusses some of the comments/issues I've heard from athletes who changed their diets and how to fix it such as:

I'm hungry all day as a vegan and have to eat all the time

I don't feel like I have enough energy

how do you know what kind of food to add to your diet

Matt says, "What I like to do is expand on what they are already eating... some people thrive on a high fast diet and for some people, it'd be too much." He coaches individuals through video conferencing and also started a clinic called Nutrinic, more on that in a minute.

When looking to change your diet, Matt Ruscigno says, "You have to make it your own and find the blog, person, website, or cookbook that speaks to you."

That was certainly the case for me and I have my own people who inspire me and a cookbook collection that leans toward the amount of time I want to spend cooking in the kitchen and types of food I want to eat.

Matt also founded a plant-based nutrition center called Nutrinic outside Pasadena, California. It specializes in anything from every day plant-based nutrition to preventing diseases using a plant-based diet. The Registered Dietitians (RD) also partner with your doctor to work as a team.

**Topics Discussed in the podcast**

what plant-based foods to add in to your diet for optimal health and performance

what to eat before, durin
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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Secrets to Peak Performance in Life, Sports, Business and Beyond** Aug 08, 2017
“Stress is global. It’s really important to not just switch tasks but to try to build some space into your day, into your life where you can really just check out from all of those stimuli... the lowest hanging fruit is sleep. Sleep is so important [for mind, body, and emotional capacity].” -Brad Stulberg

libsyn

Have you ever felt overwhelmed like every part of your day was spiraling out of control and you weren’t enjoying your life at all? I admit that I have, and so have this week’s podcast guests Brad Stulberg and Steve Magness. Feelings of overwhelm and burnout happen to the best of us. In a society that pressures us to do everything and be everything all the time and where we are connected to our devices 24 hours a day, the idea of balance is impossible. We are told to have great careers, be in great shape, spend quality time with our families, cook, sleep 8 hours a night, eat healthy, have a social life and the list goes on. It’s hard to pull the e-brake and take some down time without feeling guilty or even knowing what you need to do to give your body and mind a break. After listening to this show, you’ll feel a sense of calm and will be empowered take back control of your time and energy doing one simple thing: rest.

But how do you actually execute that?

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Brad Stulberg and Steve Magness have had very close personal experiences with overwhelm and burnout. While their road maps to burnout were from different areas, they both experienced the same feelings and ultimately had to start over. Brad was working at the White House working far too many hours as a consultant and Steve was a completely committed high school phenom runner, clocking a 4:01 minute mile and never ran that fast again. Brad is now an accomplished writer for Outside Magazine, New York Magazine, Forbes, Runner’s World, LA Times, and The Huffington Post and Steve is a coach to the top runners and Olympians.

Their book, Peak Performance is one of my favorite books. Steve and Brad combed the research on rest and energy management to bring stories from artists, top business professionals, athletes and more to teach readers to “have the courage to rest.” Their mountain of research shows that if you take the time to rest, you’ll be even more productive, successful, and inspired in your work and training

I know I personally struggle with burnout. I don’t struggle to take rest days off the bike, but when I am reducing my training, it means I generally work crazy hours on all the other facets of my business. I love everything I do, but I take on way too much and never take any time to rest.

Our addiction to results and success impact our self worth and self-identity. We are told to hustle, work harder, push HARDER! But where does all that effort start to break down and furthermore, what do the results of those efforts mean? In this podcast episode, we discuss self-identity and the awareness around the feelings like, “I lost, therefore I am a loser.” Those thoughts are not true and are tied to a fixed mindset. It’s something I personally had to work on in many aspects of my life, but that’s another story! **(You can find some of it in this episo**
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Redefining Impossible with Iron Cowboy James Lawrence Aug 01, 2017

"There are always opportunities every single day to challenge yourself mentally and grow and progress as a human." - James Lawrence

James Lawrence, The Iron Cowboy, is a man with seemingly no limits. He holds not one, but two different records in the Guinness Book of World Records for insane Ironman Triathlon feats. His most recent record was called the 50-50-50. He completed 50 Ironman distance triathlons in 50 consecutive days in 50 different states. Many said it could not be done, but he redefined what others said was impossible. From there, his endurance career has continued to branch out with a trip to Mt Kilimanjaro with his mountain bike, a 235 mile walk across Greece with Navy Seals, and doing the 4 hardest Ironmans in the world this year (Alaskaman, Norseman, Keltman, Swissman).

He wasn't always an endurance machine. He was a couch potato with a mortgage company and his wife was sick of it. It all started when she empowered him to do a what James called a "pathetic mess of a 4 mile run." She then signed him up for the Salt Lake City marathon and told him he had 6 months to get in shape. Never in their wildest dreams did they imagine that a 4 mile fun run would lead to a career of inspiring others taking on the hardest physical endurance challenges in the world. It's a great example of how important it is to get started and try something because you never know where it can take you. James also includes charity as a huge proponent to all of his adventures and truly believes in giving back.

Iron Cowboy James attributes his success to not just physical strength, but mental toughness and speaks about it all over the world. He says, “I’ve seen some incredible talent just be unrealized because they (people) can’t figure out the mental side of it…they are looking for one answer or solution to it and it truly comes down to that it’s another facet of training.”

In this podcast, we dive into some of the details of his 50-50-50 adventure, some of the events he has done this year, and a huge theme of how to stay positive during the hardest situations. Mental toughness is a choice and is something I love to talk about on this podcast. We don't just tell you to be smile and be positive; we actually discuss how you can work on mental toughness and mindset on a daily basis without even having to take on extreme physical challenges. Iron Cowboy James says, “Through the course of every single day, you have micro-opportunities to start that mental training and toughness and your route of adaptation. … There are always opportunities every single day to challenge yourself mentally and grow and progress as a human. If you’re not finding those opportunities, then you’re not looking or searching or wanting to grow. You’re happy in your miserable state.”

James Lawrence also has 5 kids and they are involved and his life and career as an ultra endurance athlete. In this podcast, he also tells us how to be a parent as an endurance athlete and world traveler.

When asked what his favorite sport is despite everything he has done, James said without hesitation, “cycling, without question.”

I loved chatting with James Lawrence and I hope that this exchange gets you as excited as it got me!

Topics Discussed

how to have mental toughness and how to work on it
Iron Cowboy's 50-50-50
His book, Redefine Impossible
Parenting as an endurance athlete
His other adventures this year around the world

Show Notes

Get Iron Cowboy's book: Redefining Impossible
Iron Cowboy's coaching program

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**Taking Control of Your Health and Performance with Engine2Diet's Rip Esselstyn** Jul 24, 2017
What if you found out that Heart Disease, type 2 Diabetes, most cancers, high blood pressure, and even Parkinson's Disease was preventable and even reversible by changing what you ate? I found out about 4 years ago and changed my diet.

Getting control back over what you thought was simply your genetics is a very powerful feeling. **The answer is eating a plant-based diet.** I'm really excited about today's guest, Rip Esselstyn. He is the author of 3 books and creator of Engine2Diet. Engine2 is an impressive resource and community that gives you everything you could possibly need if you're considering trying a plant-based diet including meal planning.

Rip's story is pretty cool. He is a former world-class Professional Triathlete turned firefighter turned health activist. Engine 2 was the name of the fire station he worked at in Texas and one of his firefighter brothers was a heart attack waiting to happen. After 28 days of eating a plant-based diet, everyone at the fire station was healthier and his firefighter brother greatly reduced his cholesterol and risk of dying of a heart attack. Rip's father, Caldwell Esselstyn is one of the most influential figures in the plant-based movement. Dr. Esselstyn is a cardiovascular surgeon who started using diet to heal his patients over invasive surgeries. You can check it out in ForksOverKnives or in his book, Prevent and Reverse Heart Disease. Dr. Esselstyn's work really influenced me to change my diet! Rip got to see his father healing and helping his patients reverse their heart disease with diet, and the impact it had on Rip's life is profound.

"You are in much more control than you think, and it all starts with what's at the end of your fork. And we now know that by starting to consume a whole food, plant-based diet you can put all the odds in your favor that you don't have to come down with heart disease or diabetes or a major cancer. It's not in your genetic destiny; you can bypass any genetic destiny that you have with these things truly by embracing this lifestyle."

**-Rip Esselstyn**

I loved talking with Rip in this podcast. He was extremely gracious, easy to talk to, and his energy was contagious. He says emphatically, "Real Mean Eat Plants!"

We talked about

the story behind Engine2Diet

Blue Steel (you'll have to listen to see what I mean!)

the environmental impacts of eating a plant-based diet

the difference between veganism and whole foods, plant based

how much oil, fat, protein you need
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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Importance of Self-Care, Daily Routines, and Setting Boundaries with Dana Skoglund Jul 18, 2017

Being Intentional in Your Life

How would you show up in your daily life if you felt like all of your needs were met and you treated yourself with compassion? In this day and age with our electronic devices constantly demanding immediate attention, overcommitted schedules for both ourselves and our families, managing our work and trying to take time out of each day to take care of our health and well-being, it can be hard to navigate each day with any sense of ease or balance.

Dana Skoglund has been there. As a busy mother of two young boys and emerging from the buzzing metropolis of New York City, Dana felt overwhelmed and frustrated as she tried to build her practice as a yoga instructor and manage her family. When she moved to Kelowna, BC, she began to re-evaluate her habits and realized the importance of self-care, having a routine, and setting boundaries.

Currently, she is teaching yoga but also leads multiple lifestyle/yoga coaching courses on better sleep habits, the keystone habits to create healthy daily routines, ditching cycles of overwhelm and burnout, Ayurveda, and fostering a deeper sense of purpose.

In this conversation with Dana, we discuss how to step off the hamster wheel and take control of your life and what it looks like to have a routine focused around self-care. We often feel overly busy and overwhelmed, and I definitely fall back into that category regularly.

“We are doing busy work and that busy work sometimes helps us feel like we are accomplishing something because we can check something off our list, but is it moving us in the direction we want? And often it isn’t and we feel like we aren’t actually enjoying our life at all. We are busy but we’re not present for every moment and are not able to actually do what we want to do and what’s most important.”

We talk about knowing your core values so that you can create a buffer and set boundaries so your actions are aligned with what is most important to you. Another great part of this conversation is time management and how to block of time during your day.

This conversation helped bring me back to what is important to me and reminded me of how to create better work-life balance. I loved this exchange with Dana Skoglund and I hope you do too!

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SHOW NOTES

Connect with Dana

Dana’s 21 Days to Epic Sleep Course

Dana’s Free Morning Webinar

Books Mentioned

Peak Performance by Brad Stulberg and Steve Magness

12 Week Year by Brian P. Moran

The Success Principles by Jack Canfield

The Life Changing Magic of Tidying Up Marie Kondo

Spark Joy by Marie Kondo

Essentialism by Greg McKeowan

Meditation Apps Mentioned:

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The Sonya Looney Show is produced by Palm Tree Pod Co.

**The Evolution of Ultra-Runner Rob Krar's Extraordinary Running Lives: Episode 10** Jul 10, 2017
Rob Krar is a special breed of human being. It's not only because he was crowned Ultra-Runner of the year in both 2013 and 2014, has won the Western States multiple times, or excels in Ski Mountaineering around the world during his off-season. Rob's inspiring energy and sense of calm is easily conveyed behind his beard and crystal blue eyes. It's that energy that propelled him to setting the World Record of the Fastest Known Time (FKT) of the Grand Canyon Rim-to-Rim-to-Rim and that drives him to take on challenges at the hardest running races across the globe.

Rob was a successful triathlete as a junior, representing Canada twice at the World Championships. He was working as a night Pharmacist for years before transitioning to full-time professional ultra-running.

This transparent conversation with Rob delves into the darkness of depression and how running and the support of his beloved wife, Christina have helped him tackle his demons. Rob goes into detail about his mindset around running 100 miles at a time, his thoughts and personal approach to failure, and how to view pain and dark places.

In this conversation:

his mountain bike race at Leadville 100

how to evolve from injury

ski mountaineering: what it is and his races in Europe

how to train your body and mind for a 100 mile running race

Western States

facade of social media in sport

how Rob became a full time professional runner

Rob's running camps in Flagstaff, AZ

Connect with Rob:

Rob's website

Rob's Instagram

Twitter

Facebook

What the short film in which he collaborated: Depressions

**---------------------------------------------------**

**Help support the show!**

Subscribe to the show on Itunes and **please leave a review**! :)

**Go Big Hand-Up Gloves! Buy Here**
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The Sonya Looney Show is produced by Palm Tree Pod Co.

Competence through Success and Failure with Jessica Lahey Jun 29, 2017

How do you define success and where does personal motivation come from?

Jessica Lahey is a law school graduate, writer, educator, speaker, and researcher. Her book, The Gift of Failure:How the Best Parents Learn to Let Go So Their Children Can Succeed (Harper Books) is about how to motivate kids, the different types of motivation, how to avoid overparenting, and how to give your kids the right amount of autonomy.

Her work has been influenced by the work of Carol Dweck and Dr. Dweck’s book, Mindset. This book is also one of my favorites as well. It’s about growth versus fixed mindset and that the amount of intelligence or talent we have in our lives is actually not fixed.

There are two types of motivation; extrinsic motivation (getting rewarded for achieving a goal like paying kids for grades or even a medal for getting on the podium) and intrinsic motivation. Intrinsic motivation is doing a task for the love and the personal satisfaction of hard work and best effort.

Jessica says “A-F grades are a disaster because it gives parents and teachers no information.” She elaborates on the best way to approach grades with children to raise intrinsically motivated kids; motivated to learn for the sake of learning.

She believes in teaching people to feel competent and confident so that they feel like that can approach harder tasks. The language around how we talk about achievements is an important way to change the mindset about learning and awards.

This episode is not only for parents, but for everyone. I personally do not have children at I found both her book and this conversation to be helpful in my daily life!

Jessica is a wealth of knowledge. Make sure you check out her website, articles, and don't hesitate to get in touch with her! She also cohosts a podcast, #AMWriting.

Books:

Ungifted by Scott Berry Kaufman

Jessica’s articles

College That Change Lives

Mindset by Carol Dweck

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Support the show on Patreon

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Headspace of Olympic Medalist, Catharine Pendrel Jun 21, 2017

How would your approach to challenges change if you focused on giving your best effort for that moment instead of focusing what you wish the end result could be?

2016 Mountain Bike Olympic Bronze Medalist, Catharine Pendrel knows. Her plan going into the Rio Olympics was to work hard, but to show up with a mindset to ride a race she could be proud of, regardless of what the final result would be. With a crash in the first minute of her Olympic medal pursuit, she had a choice and it was to come from behind and courageously earn every second to the podium. And she took the Bronze by only 2 seconds.

No stranger, to the Olympics, Catharine competed in both Beijing (2008) and London (2012). She also is two time World XC Champion, and 3x World Cup Series Winner.

Catharine Pendrel is a model of what it means to have discipline, race consistently, constantly push the growth curve, and to keep perspective in life. Her calm and kind demeanor almost makes it hard to imagine that she would be so lethal on a mountain bike.

Catharine believes that surrounding yourself with a supportive group of people, a positive mental attitude, and honest hard work.

Her perspective and mindset shines through on all accounts. She is the definition of class, always giving credit to her fellow competitors and never making excuses when unexpected setbacks pop up in a race.

She also talks about how to get your confidence back after a crash. She suffered a broken collarbone in both 2013 and 2014, and yet still won the World Championship in 2014.

Catharine has been a long-time team rider for the Clif Pro Team (formerly Luna). She tells us about what it’s like to be part of the strongest and longest standing women’s team in the mountain bike world.

Follow Catharine on social media:

Her website Instagram Facebook Twitter

She is also a public speaker, runs a kids racing series in her hometown, and is President of the Kamloops Bike Rider Association.

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Support the show!

https://www.patreon.com/thesonyalooneyshow

Newsletter Subscription

My next big race mentioned in the outro:

https://www.la-leyenda.com/

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Transformative Power of a Flexible Mind with Rob Loud Jun 14, 2017

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 element to his demeanor and asana practice. His classes can also be really challenging and allow space to grow as a yoga practitioner.

Rob’s willingness to be vulnerable and transparent about his battle with addiction and how his yoga practice saved his life.

Rob passionately says, “My ability to touch just one person through yoga can have the same profound effect on them as it did for me. I know this going into any class I teach that I have an opportunity to change someone’s life completely, give it a 180 degree turnaround.”

In this conversation, we dive into the transformative power of breath as a keystone for managing discomfort and suffering. We discuss how important it is to have a sense of humor in life and he also tells us the simplest and best way to up-level any yoga pose.

He believes that challenges are our teachers and says, “(Rock) Bottoms are great places to be because you have an opportunity to sink or swim. I found myself with nothing and at that point, that’s when I started leaning into the practice a lot… it made me connect with my breath and it is the key to what has changed my life the most. I find equanimity and peace through my breath.”

There’s something in Psychology called Post-Traumatic Growth and it’s when people who have experienced major stresses (heart attack, recovery from addiction, military combat, car accident) emerge from the stress to do something incredible in their lives that they would never have done had they not had the trauma. It’s the beginning of their life story, not the end and Rob is a great example of that!

Connect with Rob:

https://www.robloudyoga.com/

https://www.instagram.com/robloudyoga/

Find his classes online:

https://www.yogadownload.com/Utilities/InstructorProfiles/tabid/111/profileid/480/

Support the Podcast!

Books:

The Path of the Yoga Sutras - Nicholai Bachman

Meditations from the mat by Rolf Gates

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Special Edition: Mindset When Everything Went Wrong at the Transsylvania Epic Jun 05, 2017

This special edition of the podcast is with myself and Matt Ewonus. I raced the Transsylvania Epic Mountain Bike Stage Race: a 5 day event in the rocky, dense forests outside State College, PA.

We recorded this special edition while in New York City and were doing a vegan food tour of the city! Make sure you're subscribed to my newsletter - I'll be writing about NYC soon!

Leading up to the event, I had to work on the mental aspect of not feeling prepared for the race. At certain events, I've also had instances of getting stuck focusing too much on the outcome rather than the journey or the process. We discuss that topic in this episode.

There was a lot of adversity and challenges in the few days leading up to the race including travel challenges and I had a huge cooking accident causing blistered 2nd degree burns all over my upper body.

I had to put it all behind me on race day. What happened surprised me. Despite less than ideal training an preparation for the event due to other (fun) life and work circumstances, I didn't expect to have the fitness that I actually had. I ended up with the leaders jersey, getting 2nd on the Enduro stage on my XC bike which was another unexpected outcome, and I was actually having fun while doing it.

Alas, it wasn't meant to be and a stroke of awful luck took me from winning the race to walking and riding a spectator's bike with flat pedals and reflectors to the finish line.

How do you process the thoughts around when bad things happen out of your control? Find out more in this episode!

Show Links

Purchase F*cking Magical Unicorn Socks:

https://www.defeetbespoke.com/projects/sonya-looney-fing-magical-sock/

My YouTube Channel

Become a friend of the show on Patreon

https://www.patreon.com/thesonyalooneyshow

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Going All In with Popular YouTuber Brian Kennedy BKXC May 30, 2017

There is no such thing as overnight success. This is a story about hard work, a magnetizing passion, and transparency with Brian Kennedy on his wildly popular adventure mountain bike YouTube channel BKXC.

Brian says “I always wanted that mission to pour myself into 100%.... I’m not going to sit at my stupid cubicle for the rest of my life making some other guy rich when I have this crazy passion.”

Brian Kennedy rides the best mountain bike trails around the world and creates 3 entertaining YouTube videos per week. In this conversation, he tells us how he quit his full time to job to become a full-time YouTuber and mountain biker. We talk about personal growth and the fear of starting something new and unknown. He grew his YouTube channel from 1000 to 55,000 subscribers in 10 months.

He first found success on YouTube when he recognized there weren’t any videos or reviews on automatic sprinkler controllers, and he filled that space with instructional content that began to monetize. From there, he was inspired by Nate Hills YouTube channel and decided he would carve out his own niche. The space was ripe for the taking.

Brian gives us some great YouTube tips, useful GoPro tips and how to keep the GoPro steady with great audio while filming action sports.

We talk about going all in when you want to accomplish something, what winning and success means, and some books that have helped support Brian through his journey.

Books:

Linchpin by Seth Godin

Success Principles by jack canfield

Getting Things Done by David Allen

We mentioned Audible.com for audiobooks.

Brian and I discuss how he makes money, the spirit of helping people, cooperation over competition, how to deal with negative comments, and how to measure success online.

Hard work pays off and Brian is a great example of that. Check out his website and youtube channel!

Thanks for listening to this podcast! If you found value in it, please leave me a review, I read them all! And tell your friends!

If you’d like to support the show, check out the Patreon page.

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Natural Advantage with Naturopath Dr. Brent Barlow May 22, 2017

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 athletes.

Some topics:

Caffeine and coffee
Overtraining
Hormone imbalances
What is a healthy way to lose weight?
Vitamin D
Adrenal glands
Managing energy
Digestive health
Candida Overgrowth
Anti-inflammatory foods
Probiotics
Supplementation and when to use them

Dr. Barlow’s book, To Feel Well – Improve Your Digestive System is a great resource for digestive health and can be found on his website: http://drbrentbarlownd.com/ He also encourages listeners to get in touch with him with questions!

Alkaline/pH Food Guide

Get in touch with me!

http://www.sonyalooney.com/

http://www.instagram.com/looneysonya

Sponsor the Show for as little as $3/mo.

https://www.patreon.com/thesonyalooneyshow

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The Sonya Looney Show is produced by Palm Tree Pod Co.

The Inside Edition: My Story May 15, 2017

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 on a bike, how I found confidence as an insecure teenager, team sports vs individual sports, and taking personal responsibility in life. We also discuss how to deal with anxiety around racing, being “in flow”, how I got into racing and the experiences around that, and surrounding yourself with like-minded people to help you implement changes.

Fixed vs growth mindset is a huge part of our daily discussions, so we touch on perfectionism and how to work to overcome it, why I’m thankful for the failures and difficult moments in my life, and attitude towards winning and losing.

Switching from working as a solar engineer to sales/marketing in the bike industry, to being completely on my own as a self-managed professional athlete has been such a great learning experience. Experiences from endurance racing have taught me a great deal about not only cycling, but self-awareness, confidence, and how to deal with day to day challenges in life. We talk about goal setting and how to break down some barriers to get started.

Thanks to Matt for joining me today. Also, here is the link to the Rich Roll Podcast mentioned in this episode. Thanks to Rich Roll for the inspiration and being a great example!

http://www.richroll.com/category/podcast/

My patreon page and website:

www.patreon.com/thesonyalooneyshow

www.sonyalooney.com

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Brenda Davis on Becoming Vegan and FAQs on Plant-Based Nutrition May 01, 2017

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 dietitian in a diabetes intervention research project in Majuro, Marshall Islands. Brenda is a past chair of the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association. In 2007, she was inducted into the Vegetarian Hall of Fame.

Becoming Vegan is an incredible resource with everything you need to know about vitamins, minerals, calories, what to eat as a vegan.

In today's show, Brenda and I cover:

How much protein do you need as a sedentary person, athlete, or senior
How much protein is in plants?
Complete proteins and amino acids
Soy: is soy good for you and what types of soy to eat
Soy and estrogen
Diet and food for longevity as a lifestyle, not for weight-loss
Heart disease, cancer prevention, and reversal of diseases using diet and some of Brenda’s personal anecdotes fro her work
Processed meat: Group 1 Carcinogens (like smoking) and the most current studies
What about the Paleo Diet? Is Paleo Diet healthy?
Her trip to Saudi Arabia to consult with the Prince with Dr. Michael Greger of Nutritionfacts.org and his book, How Not to Die

Connect with Brenda:

http://brendadavisrd.com/

http://becomingvegan.ca/

As Mentioned in the Show:

http://www.veganbodybuilding.com/

World cancer Research fund:

http://www.wcrf.org/

Latest study by World Cancer Research Fun: Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective (published 2007)

Documentaries:

Forks Over Knives

Cowspiracy

What the Health

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Dr. Kristin Keim on Sports Psychology for Endurance Athletes May 01, 2017

“It’s not just about time management, it’s about energy management.”

Today is episode 1 of The Sonya Looney Show! My guest today is dynamic sports psychologist, Dr. Kristin Keim. Dr Keim has her doctorate in clinical psychology and masters in sport’s psychology. Physical effort can only take you so far when it comes to achieving your goals. The power of the mind gives you the extra edge, especially as an endurance athlete. Her mantra is “Happy Racers Go Faster.”

Dr. Keim works with Olympians, pro athletes, and amateurs across multiple sports through her firm, Keim Sports Consulting. In this episode, we talk about

when and why to work with a therapist and how it helps people become the best version of themselves
how to deal with negative self-talk
healthy, productive ways to reframe negative thoughts
how meditation works and how to use it
meditation as mental training
body image, weight-loss, anxiety around food, and eating disorders
the concern: “people won’t think I’m an athlete if I don’t look this way…”
Focus on what you can do with your body, not what it looks like
Kris’ post on running and imposter syndrome: https://medium.com/@drkeim/my-latest-piece-for-the-size-run-e2742ba4762c
Commitment to training, time management, and balancing having a job and a family when you are training for an event
Should you take an off-season?

Connect with Dr. Keim:

http://www.keimperformanceconsulting.com/

https://www.instagram.com/thek2/

https://twitter.com/thek2

My Patreon Page and Website:

www.patreon.com/thesonyalooneyshow

www.sonyalooney.com

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The Sonya Looney Show is produced by Palm Tree Pod Co.

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