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 to reimagine success. We get into what it means to matter, why outcome-focused goals can drain us, and how...
Jun 19, 2025•50 min•Season 1Ep. 429
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 for creating a more flexible, joyful, and values-driven relationship with movement. You’ll gain pow...
Jun 12, 2025•1 hr 6 min•Season 1Ep. 428
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 rushing Understanding the costs of over-scheduling and overcommitting Embracing the power of subtraction to c...
Jun 05, 2025•24 min•Season 1Ep. 427
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 o...
May 15, 2025•1 hr 5 min•Season 1Ep. 426
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 ...
May 08, 2025•19 min•Season 1Ep. 425
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 performanc...
May 01, 2025•1 hr 1 min•Season 1Ep. 424
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 World Champion mountain biker with two decades of endurance racing experience, NBC-HWC-certified mental perfor...
Apr 17, 2025•48 min•Season 1Ep. 423
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, ...
Apr 10, 2025•33 min•Season 1Ep. 422
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 gr...
Apr 03, 2025•57 min•Season 1Ep. 421
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 Outsid...
Mar 20, 2025•59 min•Season 1Ep. 420
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 ...
Mar 06, 2025•1 hr 2 min•Season 1Ep. 419
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 emerge...
Feb 27, 2025•25 min•Season 1Ep. 418
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. In...
Feb 13, 2025•54 min•Season 1Ep. 417
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...
Feb 06, 2025•1 hr 10 min
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 p...
Jan 23, 2025•22 min
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....
Jan 16, 2025•27 min•Season 1Ep. 414
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 actionab...
Jan 09, 2025•1 hr
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 ho...
Jan 02, 2025•2 min
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 pro...
Dec 19, 2024•23 min•Season 1Ep. 411
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 th...
Dec 12, 2024•15 min•Season 1Ep. 410
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 ...
Dec 05, 2024•59 min•Season 1Ep. 410
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 pro...
Nov 28, 2024•41 min
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 ...
Nov 21, 2024•34 min•Season 1Ep. 408
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 mi...
Nov 14, 2024•12 min•Season 1Ep. 407
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 ...
Nov 07, 2024•1 hr 1 min•Season 1Ep. 406
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 hel...
Oct 17, 2024•23 min•Ep. 405
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 navigating the complex world of nutrition, from managing sugar intake to understanding the critical role of ...
Oct 10, 2024•58 min
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 l...
Oct 03, 2024•39 min•Season 1Ep. 404
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, provin...
Aug 08, 2024•17 min
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 designe...
Jul 25, 2024•23 min•Season 1Ep. 405
