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 GoodCrush It Mondays: How to Stop Ruminating
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…
Grow the GoodSufferfest Beer Company's CEO Caitlin Landesberg
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…
Grow the GoodCrush It Mondays: How to Deal with Pain
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…
Grow the GoodHow to Train for Altitude with Dr. Stephen Cheung
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…
Grow the GoodIntensity and Stillness... | Crush It Mondays
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…
Grow the GoodWHOOP CEO Will Ahmed on Unlocking Human Performance
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…
Grow the GoodThe Happiness Horizon: I'll Be Happy When... | Crush It Mondays
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…
Grow the GoodHow to Prepare for a Mountain Bike Stage Race
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…
Grow the GoodCrush It Mondays: How to Overcome Self-Doubt
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…
Grow the GoodFostering a Growth Mindset with Big Life Journal Create Alexandra Eidens
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…
Grow the GoodCrush It Mondays - The Missing Link: The Courage to Rest
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…
Grow the GoodEverything is F*cked with Mark Manson
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…
Grow the GoodThe Danger of Comparison | Crush It Mondays
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…
Grow the GoodShred Girls with Molly Hurford
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…
Grow the GoodGet Just 1% Better | Crush It Mondays
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…
Grow the GoodPlant-Based for Athletes with World Famous Dietitian Brenda Davis
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…
Grow the GoodIs Passion a Bad Thing? The Passion Paradox with Brad Stulberg
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…
Grow the GoodDemystifying Chinese Medicine and Acupuncture with Dr. Paula Woodward
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…
Grow the GoodTackling the Cape Epic Mountain Bike Stage Race
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…
Grow the GoodLevel Up Your Life & Exploit Your Brokenness with Dan Waldschmidt
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…
Grow the GoodUltra Queen Stacey Shand: Badwater, Ultraman, Double Anvil and the Ultra Endurance Mindset
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…
Grow the GoodLung Transplant and Blindness Avoided with a Plant-Based Diet: Kate McGoey-Smith
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…
Grow the GoodDouble Hip Surgeries, Expectations, and Comebacks with World Cup Cyclocross Racer Courtney McFadden
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…
Grow the GoodHow to Heat Train for Endurance Events with Balance Point Coaching
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…
Grow the GoodHow to Train for the Heat: Part 1 with Dr. Stephen Cheung
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…
Grow the GoodThe 4 Keys with Andrew Sillitoe
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…
Grow the GoodPodcast Recess: Burn-Out, Goals & Habits, Self-Care with Sonya and Matt Ewonus
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…
Grow the GoodKate Courtney is World Champion
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…
- Grow the Good
Manifesting Success with Christy Whitman
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…
Grow the GoodEat Real to Heal with Nicolette Richer
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…
Grow the GoodWin at Negotiation Every Time with Chris Voss
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…
Grow the GoodHow to Build Muscle On a Vegan Diet with Derek Simnett
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…
Grow the GoodMeditation for Fidgety Skeptics with Jeff Warren
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…
Grow the GoodKikkan Randall Wins Olympic Gold and Survives Breast Cancer
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…
Grow the GoodHow to Decode People with Vanessa Van Edwards
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…
Grow the GoodJeff Lenosky is the Trail Boss
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…
Grow the GoodPro BMX Rider Lives with Brain Tumors: The Resilience of Josh PerryPro BMX Rider Lives with Brain Tumors: The Resilience of Josh Perry
Imagine dedicating everything to your dreams and you actually achieve them. Professional BMX Athlete Josh Perry had this life experience. From seeing the X…
- Grow the Good
183.9 mph on a Bicycle: Denise Mueller Korenek Sets World Speed Record
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…
Grow the GoodDocJenFit Esquer : Healing Physical & Emotional Pain with Mobility & Mindset
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…
Grow the GoodHow to Stay Motivated with Social Psychologist Dr. Heather Patrick
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…
Grow the GoodWhy Training with Wattage and Heart Rate Aren't Enough with Dr. Andrew Sellars
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…
Grow the GoodHow Engineering Made Me a Better Mountain Biker and Entrepreneur
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…
Grow the GoodBuilding Unbreakable Humans with Steph Gaudreau
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…
Grow the GoodThe Danger of Being an Excitement Junkie: How to Recover from Burnout and Actually Rest
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…
Grow the GoodHow Embracing Pressure and Competition Powered Figure Skater Meagan Duhamel to Olympic Gold
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…
Grow the GoodCreating Positive Life Changes and Plant Based Athlete Tips: My Keynote
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…
Grow the GoodThe Darkness of Injury and How to be and Athlete Mom with 4x National Mountain Bike Champ Rose Grant
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…
Grow the GoodWhat Heart Health Actually Looks Like with Cardiologist Dr Joel Kahn
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…
Grow the GoodThe Pursuit of Less with Greg McKeown
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…
Grow the Good4x NBA Champion John Salley On Vegan Lifestyle, Food for Longevity, and Entrepreneurship
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…
Grow the GoodHow to Make Positive Changes to Your Life and Diet with Wellness Guru Kathy Freston
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…
Grow the GoodSpecial Edition: Sudety Challenge in Poland + Travel Experience
Is there good mountain biking in Poland? Turns out the answer is YES! The Sudety Challenge is one of the longest standing stage races in Europe. The 6 day…
Grow the GoodDogged Determination: 85% Spinal Fusion Can't Stop Heather Laptalo From Running
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…
Grow the GoodReverse Disease and Break Addictions with Dr. Goldhamer: Water fasting, The Pleasure Trap, and True North Health Center
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…
Grow the GoodHow to Stick to Your Goals and Stay Motivated with Bryan Falchuk
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…
Grow the GoodHow Mental Fatigue Affects Athletic Performance with Dr. Walter Staiano
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…
Grow the GoodAnother Best Day Ever with Leadville Mountain Bike Champ Larissa Connors
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…
Grow the GoodHow to Sleep Better, Overcome Jet Lag, and the Latest in Sleep Research with Dr. Amy Bender
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…
Grow the GoodThe Best Plant-Based Travel Tips
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…
Grow the GoodSocial Consciousness with Entrepreneur and Vegan Margaux Khoury
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…