The Sonya Looney Show

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 sensations of rushingUnderstanding the costs of over-scheduling and overcommittingEmbracing the power of subtraction to create spaceImplementing simple pauses to reconnect with the present momentThis is an invitation to breathe, to be present, and to consider how we might navigate life with more intention and less haste. Whether you're moving through the forest or sitting quietly at home, I hope this episode offers you a moment of clarity and calm.As always, thank you for being part of this community. Your presence and feedback mean the world to me. Let's continue to grow the good together.--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

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, Zach shares compelling insights on why feeling significant isn't just nice to have; it's essential for our mental health, resilience, and overall performance. We discuss authentic purpose, how digital life impacts meaningful connection, and practical strategies anyone can use to foster mattering in their relationships and workplaces.Key takeaways include:Why authentic purpose must benefit others, not just ourselves.How feeling insignificant contributes to loneliness and decreased performance.Practical strategies for creating meaningful interactions that communicate value.Why care and hurry can't coexist—and how to slow down to truly see others.The critical role leaders play in shaping a culture where everyone feels they matter.This episode is packed with stories, research, and actionable advice you can apply immediately to your own life and leadership. Because when people know they matter, amazing things happen.LINKS:- Connect with Zach- Read The Power of Mattering- Finding Meaning and Mattering with Andrew Soren- Purpose is the Compass--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

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, and the surprising power of spontaneity when it comes to feeling close and supported. I'll also share the one thing I've started doing that has completely transformed how connected I feel day to day.This episode is a reminder that connection isn't just a feel-good concept—it's a pillar of well-being. Whether you're craving more meaningful relationships or simply want to bring more playfulness into your life, this one's for you.Key Takeaways:Connection is foundational to a fulfilling lifeQuality of friendships > quantityMaking friends gets harder with age—but it's possibleSpontaneity and hearing someone's voice deepen bondsBe proactive, playful, and pick up the phone

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 a mindful relationship with your body is crucial for resilience, flow, and sustained high performance. Pete shares powerful insights on nervous system regulation, the sweet spot between challenge and relaxation, and how to translate low-stakes practice into high-stakes performance.We also explore the personal side of performance psychology—how these practices show up not just at start lines and game days, but in everyday life, from raising your hand in a classroom to handling life's unexpected challenges with more grace.If you've ever felt overwhelmed, disconnected from your body, or struggled to bring your best under pressure, this conversation is packed with practical tools and inspiring mindset shifts.Here's what you'll learn:Why mindfulness and nervous system regulation are essential performance toolsHow to use body awareness to build confidence and resilienceThe role of flow—and how to create the right conditions for itPractical ways to simulate pressure and prepare for peak momentsHow to build a better relationship with your body for long-term wellbeing and successJoin us for this eye-opening conversation and learn how to grow your resilience, performance, and connection—on and off the field.--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

Today's episode features an episode of the Meaningful Work Matters podcast hosted by Andrew Soren. Beyond Perfect Performance: Lessons from Sonya LooneyIn 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 World Champion mountain biker with two decades of endurance racing experience, NBC-HWC-certified mental performance coach, and researcher, Looney brings both scientific rigor and lived experience to the conversation. Her unique combination of athletic achievement, coaching expertise, and interdisciplinary education allows her to offer distinctive insights into resilience, healthy striving, and the complex dynamics of perfectionism in high-performance settings.--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

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 personal examples from my life as an athlete and mom.Tune in to learn how to effectively recognize, manage, and harness your emotions, even during fatigue or stress, to enhance resilience and boost performance.--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

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 dive into how solo entrepreneurs, leaders, and teams can build a deeper sense of purpose, connection, and growth at work. We explore topics like aligning organizational values with actions, avoiding burnout by balancing autonomy with support, and how meaningful work can create both happier people and stronger business outcomes.This episode couldn't be more timely—whether you're leading a team, running your own business, or navigating your next career move, you'll come away with actionable ideas to elevate your experience at work.Key takeaways:How to intentionally cultivate community, contribution, and challenge at workStrategies to balance autonomy and support to prevent burnoutWhy aligning organizational values with daily actions is crucialWays to create meaningful moments for yourself and othersPractical tools to make meaningful work a sustainable realityLinksConnect with Tamara and WesMeaningful Work: How to Ignite Passion and Performance in Every Employee --------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

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 her insights on leadership, the transformative power of storytelling, and her upcoming book, "The Outsider's Guide to Filmmaking." This episode will remind you to embrace your uniqueness, foster meaningful connections, and celebrate the power of your personal narrative.Here's what you'll learn:Take action in uncertainty: Don't wait for the "perfect" moment—small, consistent steps move you forward.Prioritize relationships: Empathy, authenticity, and gratitude are the heart of effective leadership and growth.Grow through rejection: Each setback is a chance to learn, adapt, and build resilience on your journey.Own your unique story: Focus on your own strengths and contributions rather than comparing yourself to others or seeking external validation.LINKS:- Learn more about Capella's work- An episode about finding empathy and compassion with filmmaker Daniel Troia- A conversation with Steve Magness about clarity and belonging- The Mental Reset: How to break free from rumination--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

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 belonging—and explore how these elements contribute to our overall well-being and performance.Whether you're a parent, professional, or passionate pursuer of dreams, Steve's insights on avoiding the pitfalls of a single-minded identity and the importance of diversifying interests are invaluable. Learn how to create your own 'luck' through broadened horizons and embrace the power of play and creativity to sustain motivation and fulfillment.Here's what we'll learn:- The challenges of maintaining clarity of identity as one becomes more successful and known for a particular pursuit- The importance of cultivating social complexity and diverse support networks to provide perspective and reduce pressure- Strategies for defining success beyond external achievements and tapping into intrinsic motivation and mastery- The role of play, creativity, and embracing uncertainty in fueling ongoing growth and fulfillmentLINKS:- Episode on toughness with Steve Magness- Learn more about Steve- The Mental Reset--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

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 practice some real strategies for identifying and savoring moments of peace, and learn how true contentment emerges not from relentless striving but through gentle acceptance of the now.Here's what we'll practice:- Contentment Through Acceptance: Understanding that contentment arises from accepting rather than altering our current circumstances.- Distinguishing Feelings: Recognizing the difference between awe and contentment, and identifying what each emotion brings to our experiences.- The Role of Environment: The impact of nature and serene environments in fostering a sense of peace and grounding.- Mindful Practices: The benefits of mindfulness in transforming everyday moments into opportunities for deep contentment.- Balance Between Striving and Being: How balancing our drive for achievement with moments of stillness can lead to a more fulfilled existence.Listen to other moving meditations:- Resilience and Recovery- Grounding in Nature- Daily Meditation- Combat Self-Criticism--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

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 techniques designed to break this cycle, enhance self-compassion, and move from passive dwelling to proactive action.Interested in learning more? I'm hosting a three-week workshop, "The Mental Reset," geared to help you implement these strategies and achieve meaningful personal growth. Whether you're rehashing past conversations or fixating on uncontrollable outcomes, there is a clear roadmap to regain control of your thoughts and steer them towards a more positive and productive mindset.Join me at SonyaLooney.com/workshops and start your journey toward mental clarity and resilience today.Join the experience: sonyalooney.com/workshops--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

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 connections.You'll learn George's philosophy of focusing beyond personal achievements to embrace a service-oriented approach to mindfulness. Whether you're striving for personal growth or professional excellence, George's story and strategies will enlighten your path to resilience, awareness, and true fulfillment. Tune in for an enlightening conversation about turning towards the light of our inner wisdom and potential.--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

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 building resilience.As we ride together, I'll guide you through mindfulness practices to help manage discomfort - both physical and emotional - and reinforce the value of optimism and social support. Whether you're sidelined by illness, facing personal setbacks, or just feeling overwhelmed, this meditation is a reminder to embrace the present, accept your circumstances, and find strength in your experiences.Here's what we'll do:1. Embrace patience and let go of control.2. Practice acceptance and emotional regulation.3. Zoom out and find broader context.4. Leverage your inner strength.5. Focus on the present moment.Check out other moving meditations:- Grounding in Nature- Daily Meditation in Motion- A Moving Meditation to Combat Self-Criticism--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

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 building resilience.As we ride together, I'll guide you through mindfulness practices to help manage discomfort—both physical and emotional—and reinforce the value of optimism and social support. Whether you're sidelined by illness, facing personal setbacks, or just feeling overwhelmed, this meditation is a reminder to embrace the present, accept your circumstances, and find strength in your experiences. Here's what we'll do:1. Embrace patience and let go of control.2. Practice acceptance and emotional regulation. 3. Zoom out and find broader context.4. Leverage your inner strength.5. Focus on the present moment.Check out other moving meditations:- Grounding in Nature- Daily Meditation in Motion- A Moving Meditation to Combat Self-Criticism--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

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 principles of positive psychology to not just fix what's wrong, but to amplify what's right within us and around us. Today, I'm diving into what 'Grow the Good' stands for, exploring the rich philosophy of meliorism, and why we're focusing on five foundational pillars: purpose, vitality, resilience, hope, and connection. These pillars are the heartbeat of our personal growth and wellbeing.Here's what you'll learn:- Purpose & Vitality: Emphasizing the importance of living with intention and energizing our everyday lives.- Resilience & Hope: Strategies for overcoming challenges and maintaining optimism through focused goal-setting.- Connection: The power of nurturing relationships and building strong, supportive communities.- Embracing Meliorism: The belief that we can improve the world through our efforts and actions.- Building a Positive Community: An invitation to join in and help cultivate a community that thrives on mutual growth and support.Get ready to be inspired, to challenge yourself, and to truly grow the good in every aspect of your life.--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

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 perspectives on the risks associated with tying our self-worth too closely to performance and provides actionable strategies for fostering a healthier, more balanced identity. From expanding our social circles to engaging in activities just for the joy of it, learn how to break free from the cycle of constant self-evaluation and thrive in authenticity. Tune in to start transforming how you view success and to nurture a more resilient and genuine version of yourself.Here's what you'll learn:Complexity of Identities: Performance-based identities involve how we see ourselves and the underlying reasons why achievements are so crucial to our self-concept.Multiple Identities: It's possible to have several performance-based identities that merge into a broader high-performer persona, which can lead to burnout if not managed well.Social Influences: The groups we interact with significantly affect our performance identities. Introducing variety in our social lives can help maintain balance.Value of Hobbies: Pursuing activities that don't revolve around evaluation is vital for mental health, providing a break from the pressure of performance.Importance of Reflection: Regular self-reflection and the courage to shift away from outdated identities are essential for managing and evolving our self-perception healthily.LINKS:Ben Walker LinkedIn | Google Scholar Work Ethic, Perspective, and Identity with Alsion TetrickPlay Your Way to Peak Performance with Elaine O'Brien--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

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 the Good”?        1.        Purpose: We'll explore how to align your daily actions with your deepest values and how those actions can make meaningful impacts.        2.        Vitality: I'll share strategies to boost your energy and well-being, helping you to thrive in all areas of your life.        3.        Resilience: Together, we'll learn how to bounce back from challenges stronger and smarter, building the mental toughness that true resilience requires.        4.        Hope: You'll discover how to set goals that matter, find paths to achieve them, and build the confidence to enact positive change.        5.        Connection: We'll dive into building strong, meaningful relationships and how true connection can enrich both personal and community well-being.I'm super excited about this new direction and I invite you to join me in cultivating a life that celebrates and amplifies the good within us and around us. Subscribe to join us on the ride. Let's grow the good together!--------------The Sonya Looney Show is produced by Palm Tree Pod Co.

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

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

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

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 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, Spotify, Google Podcasts.  Leave a 5-star review on Apple so people like you can find the show. Sign up for the free Wise Effort Newsletter. Become a Wise Effort member to support the show. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website. Leave feedback for the show.

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

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

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  

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

Does success have a singular path? Lauren Constantini 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  

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

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

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.

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

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

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

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? Plant-Based Protein with Brenda Davis How Not to Diet with Michael Greger How Not to Age with Michael Greger Other plant-based episodes

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

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

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.

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 Duwalter, 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  

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

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

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  

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

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

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

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 - Cultivating an adaptive mindset on competition with Kim Perkins, PhD

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 with Kim Perkins, PhD

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- Learn more about psychological flexibility with Diana Hill

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  

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 parenthood and athletics - Listen to another powerful interview about balancing motherhood and the podium with Olympian Erin Huck

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: - Dotsie's Story: From battling anorexia to Olympic glory, all through the power of cycling. - Why Choose Plant-Based: Changing her diet for ethical reasons not only transformed Dotsie's health and performance but also ignited a powerful movement for change. - Switch4Good: Learn about the bold campaigns and disruptive messaging that are revolutionizing the way we think about plant-based eating, sparking a wave of compassion and conscious choices. - Inflammatory Dairy: The harsh truth about dairy's inflammatory effects and its link to widespread health issues. - Add Soy Act: This groundbreaking legislation proposes a vital shift towards healthier, non-dairy options in schools, offering hope for the next generation's well-being.   LINKS: - Learn more about Switch4Good - Learn more about Dotsie's career and advocacy work - Follow Dotsie on Instagram - Get inspired by this interview with vegan athlete Fiona Oakes

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

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 - Want to learn more about peak performance aging? Listen to this episode with NYT Bestselling Author Steven Kotler