Grow the Good

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 techniq...

What if resilience isn’t enough? In this episode of Grow the Good , I sit down with Dr. Nick Holton and Dr. Adam Wright, co-founders of the Antifragile Academy, to explore how to move beyond just surviving life’s stressors and instead use them to grow stronger. Nick and Adam share a science-backed, integrative framework that blends psychology, physiology, and purpose to help you thrive under press...

THIS EPISODE IS A GROW THE GOOD REPLAY //  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 communic...

GROW THE GOOD REPLAY //  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...

Transitions are inevitable. Whether it’s becoming a parent, shifting careers, retiring, or simply navigating unexpected change. But why do transitions feel so unsettling, and how can we meet them with more self-compassion and patience? In this episode of Grow the Good , I sit down with my friend and fellow MAPP grad, Ilene Schaffer, to explore the psychology of transitions. With more than 25 years...

On this special crossover episode of Grow the Good, I'm resharing a  conversation with Travis Macy from The Travis Macy Show. - - - - - - -  The Travis Macy Show Ep. 195. Perfectionism, Purpose, and Letting Go with Sonya Looney What does it really mean to accomplish something and why doesn’t it always feel the way we think it should? This week, I’m joined by my good friend, longtime pro mount...

Validation is more than just nodding along. It’s the foundation of healthy communication, trust, and connection. And for today’s guest, it could change the world as we know it. In this episode, I sit down with Dr. Caroline Fleck, licensed psychologist, corporate consultant, and author of Validation: How the Skill Set That Revolutionized Psychology Will Transform Your Relationships, Increase Your I...

Have you ever achieved a big goal, only to feel something was missing afterward? Or wondered why no amount of external validation ever seems quite enough? Today, I’m excited to reshare a meaningful conversation from the Mental Training Lab podcast, where I sat down with sport and performance psychology expert Pete Kadushin to talk about the powerful concept of “mattering.” If you are a regular lis...

I just got back from the International Positive Psychology Association World Congress in Brisbane, and I’m still buzzing with ideas that stretched how I think about well-being, purpose, and what it means to truly flourish. This week, we're unpacking the big shifts happening in the world of positive psychology. Specifically, moving from individual optimization to regenerative systems that bene...

What does it really mean to live a rich life? Today’s guest, Dr. Shige Oishi, challenges what we usually think of happiness and meaning by introducing us to the concept of a "psychologically rich life." A psychologically rich life is about collecting diverse and transformative experiences that shift our perspectives and expand our minds, rather than just chasing positive feelings or a si...

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...

Can you chase high performance and well-being without burning out? In this special crossover episode of Grow the Good, I'm resharing a super relevant conversation with Dr. Jon Beale and Nick Holton from the FlourishFM podcast. On the other side of the mic, I open up about my journey as a world champion athlete, speaker, and coach, and how this pursuit of meaningful accomplishment has led me t...

Are your “exercise rules” helping or hindering your joy, vitality, and overall well-being? I’m your host Sonya Looney, and in this transformative episode of Grow the Good, I sat down with renowned movement experts Katy Bowman and Diana Hill to challenge traditional fitness narratives. Together, we explore how rigid identities around exercise can limit our potential and discuss practical strategies...

Lately, I've been grappling with motivation—questioning what to share, how to show up authentically, and the pressure to always be productive. Let's dive into the emotional and physical toll of constantly hurrying, the societal glorification of busyness, and the importance of setting boundaries to protect our well-being. Together, we'll reflect on: Recognizing the signs and sensatio...

Ever wonder why feeling valued and significant at work (and in life!) matters so much? This week, I'm thrilled to welcome researcher, author, and purposeful leadership expert Zach Mercurio to Grow the Good . Zach dives deep into the critical concept of mattering —the foundational human need to feel significant, seen, and valued by others. Drawing from his latest book, The Power of Mattering ,...

We all crave connection—but in the busy shuffle of adult life, it’s easy to lose touch with the very relationships that keep us grounded. In this solo episode of Grow the Good , I’m diving into the topic of friendship and why it’s essential—not just for happiness, but for our health and longevity. I explore why making new friends gets harder after 30, the different types of friendships we need, an...

How do you truly unlock your potential—not just in sport, but in life? In this episode of Grow the Good , I’m joined by Pete Kadushin, performance psychologist, educator, and Manager of Learning and Development for the Chicago Blackhawks. Pete brings over 15 years of experience working with elite performers in professional sports, collegiate athletics, and the military. We talk about why building...

Today's episode features an episode of the Meaningful Work Matters podcast hosted by Andrew Soren.  Beyond Perfect Performance: Lessons from Sonya Looney In this episode of Meaningful Work Matters, host Andrew Soren explores the intricate relationship between perfectionism and meaningful work with Sonya Looney , a unique voice at the intersection of elite performance and well-being. As a Worl...

Have you ever found yourself overcome by emotions—whether excitement at a race start, stress at work, or overwhelm from everyday life? In this Mindfulness in Action session, I explore practical strategies to regulate your emotions, inspired by Ethan Kross’s insightful new book, Shift . I'll share powerful tools, including mindfulness techniques focused on sound, cognitive strategies, and pers...

What does it mean to truly find meaning at work? This week, I'm thrilled to chat with my friends and positive psychology experts, Tamara Myles and Wes Adams. Their new book, Meaningful Work , offers powerful insights and practical strategies on how we can transform our careers and workplaces using their three-part framework: Community, Contribution, and Challenge. In this conversation, we div...

How do you respond to rejection, uncertainty, or feeling like an outsider? Today's guest, Capella Fahoome, filmmaker and organizational development expert, believes these moments are opportunities for incredible growth. Capella shares her inspiring journey from psychology to award-winning filmmaking, highlighting the essential role of relationships, vulnerability, and authenticity. We discuss...

What does it really take to thrive in today’s world? Dive into this compelling conversation with Steve Magness, renowned performance coach and author of 'Win the Inside Game.' In this episode of Grow the Good, Steve and I unpack the essentials of maintaining a balanced identity amidst life’s challenges. We delve into his innovative framework for success—focusing on clarity, support, and...

In this reflective moving meditation, I am taking us on a trail ride through the serene greenery post a heavy snowfall, sharing her personal journey towards finding contentment amidst life’s relentless pace. I'm going to talk about the subtle distinction between rumination and reflection, emphasizing the value of embracing the present moment without the pressure of perfection. Let's prac...

We've all been there - stuck in a thought loop about an experience, interaction, or feeling. But how do we break the cycle? Today, I'll explore the six common triggers of rumination, from social interactions to deep-seated resentments, and learn how to differentiate between harmful rumination and productive reflection. I'll guide you through effective mindfulness and cognitive techn...

Mindfulness expert George Mumford has traversed a remarkable path from injured athlete to mind-body guru and has inspired countless individuals, from NBA legends like Michael Jordan and Kobe Bryant to corporate leaders and Olympic athletes. In this episode, George shares invaluable insights on achieving peak mental states through “no mind,” embracing life’s challenges, and cultivating deep connect...