Shows / Grow the Good
Grow the Good
Grow the Good, formerly The Sonya Looney Show, is your guide to continual personal growth, meaningful connections, and positive impact in the world. Challenge the idea that you are broken or need fixing. Instead, discover how to cultivate the good that already exists within you and amplify the strengths and potential you may not yet realize you have. Grounded in the science of positive psychology and guided by the pillars of purpose, vitality, resilience, hope, and connection, each episode is…
Episodes
- Grow the Good
A New Chapter in Cultivating Personal Growth and Wellbeing
Are you ready to transform the way you think about success and happiness? This isn’t just about personal achievement; it’s about creating a life filled with…
- Grow the Good
Performance-Based Identities with Dr. Ben Walker
How do your achievements shape your sense of self? In this episode of Grow the Good, I sit down with Ben Walker, an expert in organizational behavior from…
- Grow the Good
Welcome to Grow The Good!
As a world champion mountain biker, mental performance coach, and someone deeply passionate about positive psychology, I’ve always believed in focusing on the…
Grow the GoodPractice: Grounding in Nature
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…
Grow the GoodWhy Being Unique Beats Being Special
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…
Grow the GoodFunctional Mental Toughness with Dr. Brad Cooper
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…
Grow the GoodTransform Perfectionism into Social Contribution with Sonya Looney
This week we are sharing an episode of the Wise Effort Show with Dr. Diana Hill featuring Sonya! ---------- In this episode of the Wise Effort Show, Dr. Diana…
Grow the GoodPurpose is the Compass
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…
Grow the GoodPractice: Daily Meditation in Motion
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…
Grow the GoodMastering Mindfulness in Sports: Dr. Sara Mitchell on Enhancing Athletic Performance and Well-being
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…
Grow the GoodPractice: A Moving Meditation to Combat Self-Criticism
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…
Grow the GoodVibrant Health: Neuroscience, Nutrition, and Sleep with Lauren Costantini
Does success have a singular path? Lauren Costantini is a former neuroscientist turned nutrition coach, whose eclectic journey from performing arts to the…
- Grow the Good
Fresh Tracks: Reflecting, Racing, and Rethinking Success
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…
Grow the GoodQuick Study: Elite Athlete Moms
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…
Grow the GoodRevisiting Practice: A Moving Meditation for Your Next Ride
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…
Grow the GoodFinding Meaning and Mattering at Work Through Eudaimonia with Andrew Soren
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…
- Grow the Good
Quick Study: Plant-Based Performance for Athletes
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…
Grow the GoodCommitting to Your Wild Ideas with Shelby Stanger
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…
- Grow the Good
Quick Study: Powering Up with a Plant-Based Diet
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…
Grow the GoodRevisiting Perfectionism with Thomas Curran
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…
Grow the GoodClimbing, Motherhood, and the Path to Self-Discovery with Beth Rodden
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…
Grow the GoodInsights from Positive Psychology with Executive Coach Ilene Schaffer
Ilene Schaffer is a passionate advocate for the Master of Applied Positive Psychology (MAPP) program at the University of Pennsylvania. Ilene joined me to…
Grow the GoodPower of Perceived Support with the Women of Tailwind
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…
Grow the GoodLiving Wider and Deeper: Finding Fulfillment by Facing Mortality with Jodi Wellman
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…
Grow the GoodPlay Your Way to Peak Performance with Dr. Elaine O'Brien
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…
Grow the GoodExploring the World on Bike and Through Film with Daniel Troia
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…
Grow the GoodPerfectionism, Self-Criticism and the Path to Self-Compassion with Psychologist James Kirby
Perfectionism, self-criticism, self-hatred. As an athlete, academic, or even a parent, finding the path to self-compassion can be easily interrupted…
Grow the GoodMovement, Nature, and Connection for Optimal Well-Being with John Ratey
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…
Grow the GoodThe Neuroscience of Food Habits with Dr. Jud Brewer
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…
Grow the GoodReal Stories of Challenge, Support, and Motherhood with Ultra Runner Amanda Basham
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…
Grow the GoodCompetition, Motherhood, and the Business of Professional Sports with Beach Volleyball Player Betsi Flint
Professional beach volleyball player Betsi Flint brings a unique perspective to our audience of endurance athletes and high performers. As the first volleyball…
Grow the GoodNurturing Self-Compassion with ACT Psychologist, Dr. Diana Hill
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…
Grow the GoodThe Science of Goal Setting and 'Good Grit' with Caroline Miller
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…
Grow the GoodChampioning Change: Athleticism, Motherhood, and Identity with Cyclist Jenny Smith
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…
Grow the GoodFrom Olympics to Advocacy with Switch4Good's Dotsie Bausch
At the height of the "Got Milk" campaign, Olympic silver medalist Dotsie Bausch found herself appalled at the assumption that dairy milk created successful…
Grow the GoodEmbracing Competition: Cultivating an Adaptive Mindset with Kim Perkins
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…
Grow the GoodAging Gracefully, Training Powerfully: Insights from 80-year-old Endurance Coach Joe Friel
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…
Grow the GoodFinding Flow with Positive Psychology Expert Orin Davis
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…
Grow the GoodPlant-Powered Protein with Brenda Davis
Embarking on a plant-based lifestyle is more than a dietary choice; it's a profound commitment to personal health, environmental sustainability, and the…
Grow the GoodHow to Find Meaning and Purpose Through Life's Peaks and Valleys
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…
Grow the GoodAwake Athlete: A Mind-Training Guide to Optimize Performance in Sport and Life with Jess Gumkowski
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…
Grow the GoodHow Not to Age with Dr. Michael Greger
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…
Grow the GoodMindset Mastery: Elevating Performance with Neal Palles
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…
Grow the GoodCultivating Inner Qualities for Positive Change with Oren Jay Sofer
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…
Grow the GoodMastering Change, Rugged Flexibility, and Building Resilience with Brad Stulberg
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…
Grow the GoodFinding Fulfillment Beyond Growth: Consistency, Goals, and Pivoting with Coach Mario Fraioli
In our quest for self-improvement, it's easy to focus solely on measurable progress—faster times, more significant achievements, and tangible results. However…
Grow the GoodExploring the Science of Happiness: My Journey in Applied Positive Psychology
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…
Grow the GoodBalancing Motherhood and the Podium with Olympian Erin Huck
“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…
Grow the GoodNavigating Love: A Deep Dive into Relationships with Psychologist Yael Schonbrun
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…
Grow the GoodRedefining Limits: Conquering 29,029 Vertical Feet with Marc Hodulich and Lindsay Wojciechowski
“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…
Grow the GoodLiving Plant-Based for Environmental Sustainability with Cory Davis
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…
Grow the GoodEmbracing the Portfolio Life: Balancing Passions and Pursuits with Christina Wallace
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…
Grow the GoodBuilding Flourishing Communities with Positive Psychology
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…
Grow the GoodEmbracing Adversity with Curiosity: A Conversation with Ultramarathon Runner & Author Charlie Engle
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…
Grow the GoodHow Starla Teddergreen is Empowering Women Cyclists with Distance to Empty
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…
Grow the GoodBreck Epic & the Women's Cycling Summit: Embracing Challenges, Empowering Cyclists, and Racing Forward
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…
Grow the GoodFinding Vitality in Plant-Based Living with Maxime Sigouin
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…
Grow the GoodEmbracing the Power of Good Enough: A Journey Through Perfectionism with Thomas Curran
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…
Grow the GoodPractice: A Moving Meditation for Your Next Ride
Though mental well-being is the cornerstone of high-performance, achieving the elusive harmony between mind and body can feel impossible. I recorded this…
Grow the GoodHarnessing the Power of Adventure to Change Your Life with Shelby Stanger
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?…