This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about perfectionism. The short answer is there is no quick fix, but there are patterns we can identify and thought processes we can practice. If you've been listening to me for awhile or you've read some of my articles, you may have heard me say that I'm a recovering perfectionist. Yes, I used to be ang...
Dec 16, 2019•19 min
Sasha Gollish is well-known as a decorated Canadian Competitive Runner, has her PhD in Civil Engineering, and is passionate about girls in sports. She was a bronze medalist in the 1500 m at the 2015 Pan American Games despite her shoe falling off, has won a variety of short and longer distance races and raced on the Canadian National Team for the IAFF World Marathon Champs. I love Sasha's four tenets of living and training. They are: always play, make choices not sacrifices, work hard, and eat r...
Dec 12, 2019•1 hr 1 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about excuses. Excuses can show up in several forms. Procrastination is one of the main ways excuses show up. We give a reason as to why we can do that thing later. And for some things, procrastination is just a hop, skip, and a jump to never getting that thing done. Other forms of excuses show up as a ...
Dec 09, 2019•13 min
Julia Murray is an Olympian Skier in ski cross, a silver medalist at World Championships, a registered Holistic Nutritionist, a Roubxe certified plant-based chef, a Main Street Vegan Educator, Owner of HOoked on Plants, Cofounder of 80/20 plants and an all-around awesome human. Julia has spent 4 years going all-in on the vegan and plant-based lifestyle. If you're plant-curious and wondering about making small or big changes in your diet, definitely sign up for her program on 8020plants.com where...
Dec 05, 2019•54 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about how not to choke. My research was primarily around different sports, but these tips can be applied to say, a meeting you're preparing for, test-taking, or any situation that challenges you. Self-talk, the awareness around our perceptions, and mindfulness are woven into the main narrative of this p...
Dec 02, 2019•15 min
Competition can be a driving force behind everything we do. But what if the competition was with yourself and even with your bad habits? Jake Thompson, founder of the company Compete Every Day is on a mission to work with organizations and individuals to teach how they can develop accountability, mental resilience, and leadership skills in order to make bigger impacts in their careers and in their life. It’s through his experience and research that he’s discovered how people who harness a compet...
Nov 28, 2019•1 hr 1 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about an interesting story and experience I had. I was having dinner with a friend the other night and we got to talking about finding your purpose or finding your passion. There's a lot of talk and maybe even pressure about "finding your purpose..." like if you don't find it, then you'll never be "fulf...
Nov 25, 2019•13 min
Joanna Zeiger has accomplished a lot so far in her life. She's an Olympian, World Champion Triathlete in the 70.3 discipline, has her Phd, and is the author of the book The Champion Mindset: An Athletes Guide to Mental Toughness. Her athletic career alone is pretty impressive - she raced as a professional triathlete from 1998-2010. She placed 4th in the triathlon at the 2000 Sydney Olympics and won the 2008 Ironman 70.3 World Championships. Through her company, Race Ready Coaching , Joanna train...
Nov 21, 2019•56 min
Katie Arnold has taken "a million steps on a crooked path" to get her to here. She is the 2018 Leadville 100 Trail Running Champion at 46 years old and is the author of the incredible book and memoir, Running Home. She is also a contributing editor and former managing editor at Outside Magazine. She is the creator of a monthly column for Outside called “Raising Rippers” and it's all about raising adventurous kids. Katie's foray into ultra-running didn't happen until her 40s. In fact, her first m...
Nov 14, 2019•1 hr 7 min
I'm really excited about today's guest, David Roche. I feel like he is a kindred spirit, especially after reading his awesome book, the Happy Runner that he co-authored with his wife (who is also an incredible human), Megan Roche. Author is just one of the hats that David wears. He started his own coaching company in 2013 called SWAP - Some Work, All Play where he and Megan coach some of the top trail runners and obstacle course athletes in the world. Their coaching speaks for itself with over 1...
Nov 07, 2019•56 min
Since 1992, Joline Godfrey has been a pioneer in the movement to increase financial intelligence among young people. Developer of a unique developmental approach to financial education, Godfrey's introduction of the financial apprenticeship stage of life has given parents and community leaders revolutionary tools for becoming better money mentors for kids. My husband, Matt is the CEO of Latitude Financial and is ranked in the top 1% in the world of financial planners so I wanted to include him! ...
Oct 31, 2019•1 hr 2 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about an interesting story and experience I had. Check out the previous episode about The Four Agreements . https://www.sonyalooney.com/the-four-agreements/ Give Back to the Show Listen Now \ -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co....
Oct 28, 2019•7 min
You guys wrote to us with questions and we answered! In fact, we had so many requests we recorded a 2-part series of your Plant-Based FAQs. Excited to share with you and please reach out if you have any questions! Topics Discussed in the Podcast How often you should be eating Where to find recipes and meal planning Caloric Intake for Athletes How to stay motivated Change overnight or change gradually? How to make cooking easier Is Beyond Meat healthy? Difference between vegan and plant-based Can...
Oct 24, 2019•52 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about imposter syndrome. I'm sure most of you have heard this term before, but let's define it. It's characterized by internally refusing to believe you are as good, accomplished, competent, or capable as others perceive you to be. Basically, you feel like you're a fraud or that you just got lucky to ge...
Oct 21, 2019•14 min
You guys wrote us with questions and we answered! In fact, we had so many requests we recorded a 2-part series of your Plant-Based FAQs. Excited to share with you and please reach out if you have any questions! Topics Discussed in the Podcast Quick stories of how we changed our diets How to lose weight How much protein do you need Sources of protein Is soy bad for you? What to eat on a bike ride How can it help autoimmune disorders Iron sources and how much iron you need how to absorb more iron ...
Oct 17, 2019•1 hr
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about will power. What is willpower? It's another word for self-control. How many times have you blamed lack of willpower for failing to change a habit? Don't worry, it's natural and all of us do it. There's a reason why x% of New Year's Resolutions fail and why it's so hard to make habits stick. We say...
Oct 14, 2019•16 min
Alison Tetrick is a force to be reckoned with. A cowgirl at heart (literally, she grew up riding horses on a cattle ranch), Alison's attitude, work ethic in all areas of her life, and commitment to excellence makes her stand out. She has a very impressive list of accolades in cycling including a Bronze Medal at Road TTT World Champs, multiple Sea Otter wins, has raced the Giro de Rosa and more recently, has made a name for herself in the gravel world with 1 win and 2 podium finishes at Dirty Kan...
Oct 12, 2019•1 hr 3 min
Ryan Gottfredson, Ph.D. is a mental success coach and cutting-edge leadership consultant, author, trainer, and researcher. He helps improve organizations, leaders, teams, and employees by improving their mindsets and mindfulness. Ryan holds a Ph.D. in Organizational Behavior and Human Resources from Indiana University and is a leadership and management professor at the Mihaylo College of Business and Economics at California State University-Fullerton (CSUF). Dr. Gottfredson commonly asks, "what ...
Oct 04, 2019•1 hr 1 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about confidence and how it relates to self-acceptance. Be honest, how often do you beat yourself up? Are you hard on yourself and critical? While self-criticism can be productive (similar to receiving constructive criticism from someone), most of us overdo it and it becomes detrimental. We reject ourse...
Sep 30, 2019•13 min
Cyclists aren't the only riders out there! In fact, I was excited to receive an email from one of our fellow podcast listeners and it wasn't what I was expecting! The email was from Professional Equestrian, Emily Hamel. She sent me a photo of her wearing of the Moxy & Grit jerseys on her horse! If you're not familiar with Moxy & Grit, it's my apparel brand and we still have jerseys and socks at moxyandgrit.com I also learned she was a fellow vegan, that she loved sports psychology and mi...
Sep 26, 2019•43 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about a book I love by Don Miguel Ruiz called The Four Agreements . First off, I want to thank our podcast sponsor, Osea Malibu . Don Miguel tells us about ancient Toltec wisdom. 1. Be Impeccable with Your Word Do the things you say you are going to do and be thoughtful about how talk to and about peopl...
Sep 23, 2019•11 min
Elizabeth Benton is the author of her book, Chasing Cupcakes and coach for her company Primal Potential. Her story is inspiring- she was depressed, deeply in debt, and obese. She would binge on junk food every time she put gas in her car, but was working as a nutrition expert. She felt like a fraud and a failure. Desperate to start truly living her life, she decided to believe in her potential rather than her past. She lost 150 pounds and paid off $130,000. Today, Elizabeth is the owner of Prima...
Sep 19, 2019•39 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about food guilt. When I started organizing my thoughts for this podcast, I thought it would be quick and easy. Boy was I wrong! I have my own thoughts on food guilt, but I like to do research and there are tons of articles out there on this subject. The question I could not find the answer to is where ...
Sep 16, 2019•12 min
If you aren't familiar with the triathlon world, I'm excited to introduce you to our podcast guest, Mirinda "Rinny" Carfrae. Rinny is pretty amazing. For starters, she is 3x Ironman World Champion and has been on the podium at 6/7 Ironman Worlds she has done! She has also been World Champion at the half-ironman. distance. The Australian currently lives in Boulder, CO. Standing at 5'3" tall, her first love in sports was actually basketball and she played for 11 years starting at the age of 7. She...
Sep 12, 2019•51 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about the meaning of competition. It's normal to be intimidated by competition or your competitors. Competition is a measuring stick for comparison on a given day. Competition has many contexts; athletic, business, contests to inspire action, and even simply just competition for attention. Competition a...
Sep 09, 2019•14 min
This is an interesting story of how a young girl was frustrated by a tumultuous relationship with her mother and learned about self-awareness and personal development through her father's advice. The inputs we have while we are young always have an impression on our adult lives. The young girl's father was her mentor, telling her that she will never change her mother, but she could change her own perspective. He told his 14 year-old daughter, " Whenever you feel upset and frustrated, remember th...
Sep 05, 2019•40 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about the currency you use to define your life. I think the majority of our listeners are pretty in-tune to what makes them happy, but a lot of people outside our bubble put their stock, self-worth, or value in how much money they make or the outward appearance of their lives via fancy cars, houses, wat...
Sep 03, 2019•12 min
I'm excited about today's episode because I get to share a keynote speech I gave back in July at a new bike festival called Inspire Your Ride in Nampa, Idaho. Public speaking is one of my favorite things to do. Some people fear public speaking more than death, but for some reason, I really like it! I love speaking because I feel more alive when I'm in front of an audience. I feel the energy of the people listening and it gets me amped! This speech is about how I got into mountain biking and the ...
Aug 30, 2019•37 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about aging. I find it frustrating how our society strongly values youth. I'm still relatively young in life- I turned 36 a few days ago, but I wouldn't go back to my 20s. I value the things that I've learned, the person I've become, the experiences I've had - and I certainly would not trade that to hav...
Aug 27, 2019•11 min
Inside Tracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity. Founded in 2009, the Boston company first started working with professional athletes who wanted to see what their biomarkers, hormone and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve. They measure over 30 biomarkers and recommend food and supplements to optimize thinks ...
Aug 24, 2019•57 min
