Grow the Good

Join me, Sonya Looney, in our first moving meditation of 2025. Today's journey is about harnessing patience and acceptance amidst life's unavoidable interruptions. I'm back on the bike after my longest training break, so it feels more relevant than ever to highlight the importance of emotional regulation, the power of naming our emotions, and the crucial role of acceptance in buildi...

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 purpose, vitality, and meaningful connections. Welcome to 'Grow the Good,' where we explore not just surviving, but truly thriving in every area of life. Formerly the Sonya Looney Show, this podcast is all about leveraging the princi...

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 Victoria University of Wellington, to explore the intricate world of performance-based identities. We discuss how the labels we attach to ourselves shape our sense of self and influence our deeper motivations. Ben offers enlightening perspective...

As a world champion mountain biker, mental performance coach, and someone deeply passionate about positive psychology, I’ve always believed in focusing on the good that already exists within us and around us. “Grow the Good” isn’t just a podcast—it’s a movement towards living authentically and thriving through the pillars of purpose, vitality, resilience, hope, and connection.  Why tune into “Grow...

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 prof...

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...

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 grind...

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 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 tra...

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 a...

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...

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...

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...

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 navigati...

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, spe...

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 bik...

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 exercis...

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 workpl...

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...

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 reso...

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. Yo...

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 co...

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...

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...

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 cycli...

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 graduat...