Recently, I injured my rib at my son’s ninja gym birthday party and being forced to pull back on training actually gave me surprising mental relief. So today, I explore why having more ways to train, work, parent, or “optimize” yourself can actually make you feel worse about whatever you choose.

Drawing from my background in applied positive psychology and the science of cognitive behavioral therapy, I break down:

- The three main categories of “shoulds”
- How thinking traps like catastrophizing, personalizing, and overgeneralizing feed the “should” spiral
- The difference between neurotic obligations and values-based aspirations
- Practical ways to notice your “shoulds,” question the beliefs underneath them
- How to decide when to either turn them into concrete, values-aligned plans, or consciously let them go.

If you’ve ever felt haunted by the feeling that you’re not doing enough or not far enough along, this episode will help you build awareness, create kinder inner language, and reclaim your energy from unhelpful “shoulds” so you can focus on what truly matters to you.

LINKS
Episode with Ethan Kross on Chatter
James Clear's Atomic Habits
Episode with Katy Milkman on How to Change
Is self care stressing you out? Solo reflection

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

In this episode, I sit down with Dr. Sue Jackson, one of the world’s leading experts on flow, to talk about what flow really is, how challenge-skill balance works, and why mindfulness, self-efficacy, and trust in your own abilities matter so much in creating these deeply absorbing and meaningful states. We also get into how risk perception shapes flow, why self-consciousness can pull us out of it, and whether neurodivergent hyperfocus is the same thing as flow, or something different.

This conversation felt especially relevant to me because I’ve been exploring the overlap between flow, self-transcendent experiences, mindfulness in action, and those moments when you’re fully immersed in something challenging and alive. We talk about sport, yes—but also parenting, presentations, reading research, fatigue, difficult days, and how to work with your attention when life is messy and real.

Top 5 Takeaways

1. Flow is not just “being in the zone” 
2. Mindfulness supports flow
3. Self-efficacy matters
4. Risk is partly about perception
5. Hyperfocus and flow are not the same thing

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

We hear it everywhere: be more productive, improve every day, maximize your time. And while growth and striving for excellence matter, I’ve been noticing how easily that mindset turns into pressure, guilt, and a constant feeling of not doing enough.

In this episode, I share how I’ve been unlearning that pattern, what it actually means to “strive well,” and why doing less can sometimes lead to better performance, creativity, and well-being.

I also guide you through a simple mindfulness practice you can do while moving to help you notice:

• Where you’re putting pressure on yourself
• The inner voice telling you to do more
• How to reconnect with contentment in the middle of effort

The goal isn’t to stop growing, it’s to redefine what getting better actually looks like. If you’ve been feeling stuck in the cycle of always needing to do more, this one’s for you.

Other meditations:

- Slowing Down the Rush
- How to Regulate Your Emotions for Resilience and Performance
- How to Combat Self-Criticism

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

// This episode is a replay from the Sonya Looney Show. It originally aired October 22, 2020. //

Author and renowned meditation instructor Oren Jay Sofer regularly teaches a mindful approach to non-violent communication. spent two and a half years of living as an Anagarika (renunciate) at branch monasteries in the Ajahn Chah Thai Forest lineage. Today, his teaching combines classical Buddhist training with the accessible language of secular mindfulness.  Since the early 2000s, Oren has had a deep interest in the relationship between contemplative practice and communication. A graduate of the BayNVC North American Leadership Training, he has taught classes and workshops in Marshall Rosenberg’s Nonviolent Communication (NVC) nationally since 2006. His innovative retreats and online programs in Mindful Communication offer one of the only opportunities in the U.S today to explore the intersection between formal meditation practice, Right Speech and NVC.  Oren  is the founder and Guiding Teacher of Next Step Dharma, an innovative online course focused on bringing the tools of meditation to daily life, and co-founder of Mindful Healthcare.  Oren has created mindfulness programs for organizations, companies, and apps including Apple, Kaiser Permanente, Lumosity, Calm, 10% Happier, Simple Habit and others.

I loved his book, Say What You Mean: A Mindful Approach to Nonviolent Communication.  In the book, a main theme is that every thought or feeling is there to try to meet a need.  If you can try to figure out what need your thoughts are tied to, it's easier to articulate what you need to those around you.  It's also useful when listening to someone in a disucssion or conflict to tease out what need they are trying to have met.  I also enjoyed learning about conflict and viewing it as a way to deepen relationships. I also learned that non-violent communication and conflict resolution isn't necessarily to try to get someone to do things your way, it's about deepening understanding of one another because sometimes we simply can't agree to have the same viewpoint.   Non-violent communication has a framework of observation, the feeling, the needs and values to be met, and the request.

Three questions you can ask yourself are what happened, how do I feel about it, and why?

I also loved learning about how to use mindfulness in listening and communication as well as how to ground yourself in your own body when tensions rise.

Topics Discussed in the Podcast 

• from childhood actor to meditation instructor
• 4 types of conflict avoidance
• self-empathy
• tools for internal pressure
• No mud, no lotus
• addressing the voiceless and gender constructs
• how to make requests of others

Resources

• Oren Jay Sofer's website
• Get Oren's book: Say What You Mean: A Mindful Approach to Nonviolent Communication

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

In this episode, I sit down with author and coach Jon Rosemberg to talk about what it really means to move from high-functioning survival into genuine thriving. Jon shares his deeply personal story of growing up in Caracas, Venezuela, living in chronic vigilance, and eventually discovering that achievement and productivity were not the same thing as peace, agency, or well-being.

This conversation hit me on a very personal level. So much of what Jon shares mirrors my own journey of questioning performance-based definitions of success, asking whether external accomplishments actually create the feeling I’m looking for, and realizing that thriving often has much more to do with connection, meaning, and agency than with metrics.

We talk about the body’s role in helping us recognize survival mode, how to challenge the beliefs that keep us trapped in proving and performing, and Jon’s practical AIR framework: Awareness, Inquiry, and Reframing.

If you’ve ever felt like you’re doing all the “right” things but still feel off, disconnected, or chronically on edge, this conversation is for you.

Here’s what you’ll learn:

1. Thriving is not the same as success
2. Survival mode can look high-functioning
3. Somatic awareness matters
4. Agency can be practiced
5. Connection is essential to thriving

LINKS

Follow Jon on Instagram
Visit Jon's website to learn more about his book
Meaningful Work with Tamara Myles and Wes Adams
Defining and Feeling Success 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

In this episode, Jenny and I talk honestly about aging as female endurance athletes, especially navigating perimenopause, hormone changes, recovery shifts, strength training, anxiety, inflammation, and evolving expectations.

We discuss how training needs to change as estrogen fluctuates and why strength training becomes even more important for bone health, metabolic health, and performance. Jenny shares the reality of needing more recovery, setting goals that reflect your life stage and responsibilities, and how to embrace aging with flexibility, wisdom, and self-compassion instead of fear. Plus, we cover hormone replacement therapy and getting medical support.

This conversation is for women who love endurance sport and want to keep performing, not by pretending nothing is changing, but by adapting. Aging doesn’t mean decline, it can mean agency.

Here’s what you’ll learn:

1. Perimenopause changes training needs
2. Strength training is non-negotiable for aging athletes
3. Recovery matters more than ever
4. Goal setting must evolve with life stage
5. Aging brings wisdom and agency

LINKS

Follow Jenny Smith Coaching

Learn more about Aim High Performance

Authenticity and managing pressure with Sarah Sturm
Aging athletes with Joel Friel

How women should train differently with Dr. Stacy Simms

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

In this solo episode, I’m teaching you one of the most powerful tools I use as a coach, mentor, professor at the University of Pennsylvania, keynote speaker, parent, and partner. It comes from motivational interviewing and it’s called OARS: Open-ended questions, Affirmations, Reflective listening, and Summarizing.

These skills have completely changed how I show up in conversations. They’ve made me a better coach, teacher, partner, mom, and human.

Motivational interviewing is a client-centered communication approach designed to guide people toward what matters most to them. Instead of telling someone what to do (which often undermines autonomy and competence), this framework helps people feel heard, understood, and empowered to make their own decisions.

In this episode, I walk you through what active listening really means (and why most of us aren’t actually doing it) and how to ask open-ended questions that deepen conversations. I discuss how affirmations and reflective listening builds trust and shared understanding. I also give real-life examples you can use immediately with your partner, your kids, your team at work, or your friends.

And yes, we talk about AI. Because as AI handles more intellectual tasks, our human communication skills will matter even more.

If you want stronger relationships, better conflict management, and deeper connection in your personal and professional life, this episode gives you one skill to practice today. 

Top 5 Takeaways:

1. Communication is a partnership, not a directive
2. Open-ended questions deepen conversations
3. Reflective listening builds trust
4. Affirmations reinforce strengths and values
5. In an AI-driven world, human communication skills are a competitive advantage
   
   

LINKS

- Learn about meditation from Oren Jay Sofer
- Episode on how to be a better communicator

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

In this episode, I sit down with Jessie Reese, leadership and executive development specialist and positive psychology practitioner, to unpack the critical difference between brownout and burnout, and why so many high-achieving people, especially women, are quietly living in that in-between space.

Jess shares her environmental alignment model, a practical framework that helps you see how all parts of your life (work, caregiving, relationships, health, identity, and invisible labor) draw from the same energy reservoir. Together, we explore why adding more self-improvement often backfires, and why the most powerful move is often asking a different question: “What is the most impactful thing I can do to relieve pressure right now?”

We also talk about the cultural pressure to “do it all,” why trying to make everything a top priority leads to depletion, and how real alignment requires honest reflection on your values, not an external definition of success or a past version of yourself.

If you’re feeling stretched thin, quietly overwhelmed, or wondering why rest doesn’t seem to work anymore, this conversation will help you name what’s happening and give you a clearer path forward.

My Top 5 Takeaways

1. Brownout often comes before burnout and it’s easier to miss because you’re still functioning.
2. Your energy reservoir is shared across your whole life, not just work.
3. Relieving pressure is more effective than adding habits when you’re depleted.
4. You can’t make everything the #1 priority and trying to do so leads to misalignment.
5. True fulfillment requires redefining “having it all” based on your current values, constraints, and season of life.

Jessie's Links and Work:

• Connect with Jessie on LinkedIn 
•  Read Jessie's MAPP Capstone The Tipping Point: Executive Burnout, Brownout, and Realignment 
• MAPP Magazine Article - Running on Half Power: Why Women Burnout and How to Reclaim Alignment by Jessie Reese 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

I talk about rethinking social media impact, why I’m increasingly prioritizing local and real-time connection, and how and asking better questions can completely change the quality of our relationships. I also share some simple practices I’ve been using, like voice memos and short phone calls, to stay meaningfully connected without adding more pressure or noise.

Synchronous, human connection matters so much for feeling valued. That's why I wanted to explore how curiosity helps us move beyond surface-level interaction, and why small, intentional shifts can have a bigger impact than trying to reach everyone, everywhere.

I close with a short mindfulness practice you can do anywhere to help you reconnect with your body, reflect on when you feel most connected to others, and take one small step toward more meaningful connection in your everyday life.

You'll learn to:

• Ground into your body, even while in motion
• Reflect on when you feel most connected to others
• Identify one small step you can take to create deeper, more meaningful connection offline

Other meditations:

– Slowing Down the Rush
– How to Regulate Your Emotions for Resilience and Performance
– How to Combat Self-Criticism

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

I sit down with my friend and fellow MAPP grad Corinne Kneis, a psychotherapist and wellness educator whose work beautifully bridges empathy, mindfulness, ADHD, and anxiety.

Corinne and I first met during the Master of Applied Positive Psychology program at the University of Pennsylvania, and I’ve long admired how she brings both science and humanity into her work. In this conversation, we explore what empathy really looks like in therapy and everyday life, why so many women mask ADHD with anxiety and perfectionism, and how mindfulness can help create space between emotional overwhelm and thoughtful response.

We also talk openly about sensitivity, burnout, overfunctioning, and the strengths that often come with ADHD—like curiosity, passion, and love of learning. Corinne shares practical tools therapists use (and that anyone can apply) to regulate the nervous system, manage anxiety, and build healthier relationships with their emotions.

Whether you’re navigating anxiety, ADHD, burnout, or simply want more emotional clarity and self-compassion, this episode offers grounded insight and actionable strategies you can start using right away.

Top 5 Takeaways

1. Empathy has two forms. Understanding the difference between affective (emotional) and cognitive empathy can reduce burnout and increase compassion.
2. Many women mask ADHD with anxiety. Perfectionism and overfunctioning are often coping strategies, not character flaws.
3. Mindfulness creates space. Simple practices can help separate emotional reactions from cognitive responses.
4. ADHD is not a deficit. Differences often come with powerful strengths like curiosity, passion, and creativity.
5. Structure + play matter. Routines, humor, and nervous system regulation are essential tools for emotional well-being.

Learn More about Corinne Below:

Flourish Psychotherapy by Corinne Kneis
Follow Along with Corinne on Instagram
Connect with Corinne on LinkedIn

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

In this episode of Grow the Good, I sit down with Dr. Bob Emmons, one of the world’s leading gratitude researchers, for a candid, nuanced conversation about what gratitude really is, where it comes from, and how it shapes our striving, relationships, and sense of meaning.

What makes this conversation especially rich is Bob’s journey. Long before he became known for gratitude research, his work focused on striving, goals, and purpose. It’s a foundation that deeply informs how he thinks about gratitude today. Bob and I explore how research often reflects our own life questions (“research is me-search”), and how gratitude emerged for Bob not just as an academic interest, but as a personal turning point.

We unpack why gratitude isn’t about forced positivity, how entitlement quietly erodes well-being, and why authentic gratitude helps us see what (and who) we might otherwise take for granted. We also discuss the emotional depth of gratitude: how fully waking up to life means experiencing both joy and sorrow more deeply.

As we head into a new year, this episode is for anyone who wants a more honest, grounded understanding of gratitude. I hope it brings you an understanding that strengthens relationships, deepens meaning, and supports growth without bypassing real emotion.

Top 5 Takeaways

1. Gratitude is deeper than thankfulness
2. Entitlement is the enemy of gratitude
3. Gratitude can coexist with hardship
4. Healthy gratitude requires balance
5. Gratitude strengthens relationships and mentorship

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

For the first time in over 22 years, I’ve made the decision to step away from competitive bike racing. Not because I can’t race, but because my life, priorities, and sense of fulfillment have shifted.

In this off-the-cuff, honest conversation, I reflect on what it means to let go of an identity you’ve held for decades, how task-focused mindfulness has shaped my thinking, and why courage sometimes looks like choosing less instead of more.

This episode isn’t just about sport. It’s about transitions, motivation, family, mattering, and learning to listen to yourself when something inside is asking for change.

If you’re navigating a transition, feeling stretched thin, or questioning what really matters in this next season of your life, I hope this episode helps you slow down, reflect, and reconnect with what’s true for you.

Top 5 Takeaways

1. Mindfulness isn’t passive, it’s active presence. Being fully engaged in the task at hand (not self-evaluation) can unlock clarity and joy.
2. Identity transitions are uncomfortable, but necessary. Letting go of who you’ve been creates space for who you’re becoming.
3. Motivation changes with life seasons. What once fueled you may no longer fit, and that’s not failure.
4. Doing less can be a powerful choice. Fulfillment doesn’t always come from pushing harder or doing more.
5. Reflection reveals values. Emotions like envy, fatigue, or resistance often point toward what truly matters.

Other Mindfulness in Action Episodes:

- Slowing Down the Rush
- How to Regulate Your Emotions for Resilience and Performance
- How to Combat Self-Criticism

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

I’m your host Sonya Looney, and in this episode of Grow the Good, I’m joined by nature connectedness researcher Dr. Holli-Anne Passmore and well-being practitioner Molly Peterson for a rich, science-backed, and deeply human conversation about how our relationship with nature shapes our mental health, meaning, and sense of presence.

Together, we explore what nature connectedness really means, and why it’s not about hiking more miles or living in the wilderness, but about attention, intention, and emotional connection. Sonya shares personal stories about how nature has helped her regulate, heal, and reconnect during demanding seasons of life, while Molly and Holli-Anne bring powerful research and practical tools listeners can use immediately.

This episode is for anyone feeling overstimulated, disconnected, or craving more meaning in everyday life, whether you live in the mountains, the city, or somewhere in between.

Top 5 Takeaways

1. Nature connectedness is about relationship, not time
2. Small, daily moments with nature (plants, clouds, light, birds) can significantly boost well-being and presence.
3. Technology can either enhance or erode nature connection, depending on how intentionally we use it.
4. Character strength amplify nature’s benefits, increasing meaning and transcendence.
5. Early and intentional exposure to nature, especially in childhood and family life, predicts lifelong well-being and environmental care.

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Through stories from elite sport, neuroscience, and personal growth, Scott, Brent, and I explore how understanding brain fatigue can help us better navigate change, maintain motivation, and thrive through life’s transitions.

I’ve been through this. You’ll hear about when I realized that my high need for mental stimulation was impacting my racing performance, and how learning about mental fatigue helped me reframe training and recovery in both sport and life.

Whether you’re an athlete, professional, or parent trying to “do it all,” this conversation will help you understand your brain’s limits and unlock tools to work with your mind, not against it.

Top 5 Takeaways:

1. What is Central Fatigue?
2. Mental Energy is Finite
3. Transitions Require Compassion
4. Rest is a Skill
5. Self-Awareness Fuels Growth

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Suzie shares her evidence-based framework for building flourishing relationships using character strengths, gratitude, and virtue. We talk about how to balance differences, embrace vulnerability, and move beyond “utility-based” love into Aristotelian “love of goodness.” I also share some of my own reflection, from learning to appreciate my husband Matt’s different strengths, to maintaining intimacy while raising kids.

If you’ve ever wondered how to bring more meaning, patience, and joy into your relationships (romantic or otherwise), this conversation offers both science and heart.

Top 5 Takeaways:

1. Relationships Thrive on Strengths: Knowing and celebrating your and your partner’s character strengths deepens understanding and connection.
2. Balance and Awareness Matter: Overusing or underusing strengths can create friction, mindful awareness and communication are key.
3. Gratitude and Vulnerability Build Trust: Truly receiving appreciation (without deflecting!) strengthens intimacy.
4. Aristotelian Love = Love of Goodness: Building virtue-based relationships elevates love beyond utility or pleasure.
5. Relationships Require Practice: Like going to the gym, thriving relationships take ongoing intention, curiosity, and growth.

LINKS

Learn more about Suzie https://www.suzannpileggi.com/about/

Read Happy Together https://www.suzannpileggi.com/author2/#happy

Listen to Love in Your Golden Years https://www.audible.com/pd/Love-in-Your-Golden-Years-Audiobook/B0FJ2V1WL5?source_code=ASSGB149080119000H&share_location=pdp

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

As I’ve transitioned away from professional mountain biking being the center of my identity, I’ve been exploring how to define value beyond performance, productivity, or outside validation. It’s been a humbling and deeply human process, one that I know so many of us can relate to.

In this episode, I share some personal stories, research on well-being and mattering, and practical tools to help you strengthen your sense of connection and self-worth. We’ll talk about how belonging shapes our mental health, why asking for help takes real courage, and how to reconnect with the parts of yourself that don’t depend on achievement.

If you’ve ever questioned your worth, struggled through a life transition, or wondered where you fit, this conversation is for you. Let’s grow through it together.

LINKS:

- Embracing Life Transitions with Ilene Schaffer
- Adult Children of Emotionally Immature Parents by Lindsay Gibson
- The Power of Mattering by Zach Mercurio
- Subscribe to the newsletter 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

In this episode of Grow the Good, I sit down with Dr. Nick Holton and Dr. Adam Wright, co-founders of the Antifragile Academy, to explore how to move beyond just surviving life’s stressors and instead use them to grow stronger. Nick and Adam share a science-backed, integrative framework that blends psychology, physiology, and purpose to help you thrive under pressure, navigate transitions, and build a more grounded sense of identity.

We unpack the difference between resilience and antifragility, how to reframe volatility as a feature, not a flaw, of growth, and why thriving requires both distress tolerance and meaning. Whether you’re an athlete, a high performer, or simply someone who wants to show up better in life, this conversation will expand how you think about potential, identity, and well-being.

Top 5 Takeaways:

1. Antifragility vs. resilience: Resilience helps you bounce back; Antifragility helps you grow stronger through challenge.
   
   
2. Thriving = pleasantness + distress tolerance: True thriving includes discomfort and meaning, not just happiness.
   
   
3. The 4-Lens Framework: Understand yourself through cognitive (top-down), physiological (bottom-up), environmental (outside-in), and values-based (inside-out) perspectives.
   
   
4. Identity beyond performance: You are not just what you do. Growth requires detaching self-worth from achievement.
   
   

Volatility as opportunity: Change, uncertainty, and stress can be leveraged for transformation if you engage intentionally.

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

I'll let you in on a secret: communication is not just about talking and using words. It's about listening. Yes, the foundation of communication is being a good listener.

As a health and wellness coach, I've received formal training in communication, plus recording over 350 hours of podcasts has been a master class in listening and communication.

In today’s solo deep dive, I will share strategies and actionable practices to help you become a better listener, approach conflicts with a new mindset, and ultimately, improve your relationships through the power of mindful communication. Struggle with small talk? Stick around and I’ll share some tips to spark conversation in any setting.

Throughout the episode, we'll draw upon insights from various books on parenting, relationships, and communication, such as nonviolent communication and growth mindset talk. I'll also share my own personal experiences and observations, shedding light on the practical application of these concepts.

So, are you ready to supercharge your communication skills and revolutionize your relationships?

Here’s a breakdown:
- Managing conflict with non-violent communication
- Respond with a reflection
- Asking open-ended questions
- Use both/and thinking for feedback and discussion
- Affirmation when giving compliments
- Validate emotions
- Practice active constructive response
- Plus, conversation starters

LINKS
* Check out my newsletter for productivity, mindset, and mental skills
* Read more about the Harvard Study of Adult Development

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Though mental well-being is the cornerstone of high-performance, achieving the elusive harmony between mind and body can feel impossible. I recorded this moving meditation as a guide for being mindful while riding a bike; encouraging us to connect with different parts of our body and senses while riding to help us stay focused and present.

Together, we'll unleash the potential of blending athletic pursuits with the power of meditation and discover new techniques and practices that will help you achieve the perfect balance between your mind and body. Let's hit the trails together and see if we can find our stride.

Here are the key takeaways:

• What is Moving Meditation: Understand the basic concept, different forms, and why it is essential for athletes.
• Implementing Moving Meditation: Learn practical tips and techniques to incorporate moving meditation into your training routine. 
• Real-Life Applications: Gain wisdom from personal anecdotes and lessons learned by an elite athlete practicing moving meditation.
• The Science Behind Moving Meditation: Delve deep into scientific research that supports the positive impact of meditation on athletic performance and mental health.

LINKS:

• Become one of my clients! Health Coaching | Mental Performance Coaching
• Learn about the science of meditation with Dave Vago
• Feel skeptical about mediation? Check out this interview with Jeff Warren
• Enroll in my Moxy & Grit Mindset Academy
• Check out my newsletter for productivity, mindset, and mental skills

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

In this episode of Grow the Good, I sit down with my friend and fellow MAPP grad, Ilene Schaffer, to explore the psychology of transitions. With more than 25 years of experience in counseling psychology, Ilene shares her wisdom on navigating endings, sitting with uncertainty in the “neutral zone,” and creating intentional new beginnings.

We talk about what it means to let go of old identities, how to clarify your non-negotiables, and why patience and self-compassion are the keys to moving through life’s changes with resilience.

Top 5 Takeaways:

1. Self-compassion is essential in transitions, whether the change is chosen or not.
2. The “neutral zone” between endings and beginnings is where reflection and growth take place.
3. Defining non-negotiables helps guide decisions during uncertain times.
4. Patience is vital; most transitions take 6–9 months to fully adjust.
5. Fulfillment isn’t about balance, it’s about intentional choices aligned with your values.

Tune in to learn more from Ilene, and hopefully, approach your next transition with a little bit more ease. 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

The Travis Macy Show
Ep. 195. Perfectionism, Purpose, and Letting Go with Sonya Looney

What does it really mean to accomplish something and why doesn’t it always feel the way we think it should?

This week, I’m joined by my good friend, longtime pro mountain biker, and mindset coach Sonya Looney for a deep and honest conversation about something a lot of us wrestle with, perfectionism.

Sonya and I dive into what it means to strive with purpose, how to redefine accomplishment through contribution instead of comparison, and why feeling like we matter isn’t always about metrics. We also talk about big transitions, like Sonya’s move from full-time bike racing to trail running and mental performance coaching—and the freedom (and fear) that comes with letting go of old identities.

If you’ve ever been stuck chasing numbers, doubting your worth, or wondering if it’s okay to want something new, I think you’ll find a lot to chew on here. Sonya brings her usual clarity, research-backed wisdom, and vulnerability to the table and I’m always grateful to learn from her!

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

We find out why validation is the key to making people feel truly seen and understood, how to avoid the trap of invalidation, and why self-validation is just as important as validating others. You’ll also hear about Caroline’s “Validation Ladder,” a simple, actionable framework you can use to strengthen your relationships, improve your influence, and even boost your own mental health.

Top 5 Takeaways:

1. Validation Builds Connection: It’s about acceptance, not agreement, and it’s essential for building trust.
2. Self-Validation Fuels Resilience: Being kind to yourself and acknowledging your feelings can help you model healthy behavior for others.
3. The Validation Ladder: Caroline’s step-by-step framework teaches mindfulness, understanding, and empathy as skills you can practice daily.
4. Avoiding Invalidation: Dismissing or minimizing feelings can harm relationships and mental health.
5. Validation vs. Praise: Learn why genuine, non-judgmental acceptance is far more powerful than approval or flattery.

If you want to become a better communicator, a stronger leader, or simply deepen your personal relationships, this conversation is packed with practical tools to help you get there.

LINKS

• Dr. Caroline Fleck’s book about validation
• Meaningful Work with Tamara Myles and Wes Adams
• The Mattering Mindset on The Mental Training Lab

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

If you are a regular listener, you know how this message has impacted me: how shifting from perfectionistic, outcome-driven mindsets toward purposeful action and intrinsic motivation can transform not just your performance but also your entire approach to life. We discuss why feeling valued and adding value to others is far more fulfilling than chasing external accolades, how to recognize and use your character strengths to foster deeper connections, and practical strategies for cultivating lasting resilience and well-being.

Here is what you’ll learn:

• The power of mattering
• Overcoming perfectionism
• Leveraging character strengths
• The importance of recognition and communication
• Savoring and gratitude practices 

LINKS:

- Listen to The Mental Training Lab with Pete Kadushin

- Finding Meaning and Mattering at Work with Andrew Soren

- Insights from IPAA Brisbane 2025

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

This week, we're unpacking the big shifts happening in the world of positive psychology. Specifically, moving from individual optimization to regenerative systems that benefit our communities and the planet.

We'll explore how mattering, contribution, and collective thriving are becoming central to conversations about well-being. You'll also hear my reflections on burnout, fulfillment, and why podcasting continues to feel like one of the most meaningful ways I contribute.

What you'll learn:

• What it means to move from a sustainable mindset to a regenerative one
• Why “mattering” is a deeper, more actionable concept than just seeking happiness
• The idea of positive psychology 3.0 and how it includes societal and planetary wellness
• How fulfillment might be a better goal than fleeting happiness
• Why expanding your perspective is one of the most psychologically rich things you can do

If you're someone who’s passionate about growth, but also curious about how that growth fits into something bigger than yourself, this episode is for you.

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

A psychologically rich life is about collecting diverse and transformative experiences that shift our perspectives and expand our minds, rather than just chasing positive feelings or a singular sense of purpose. Social psychologist and author of the new book, Life in Three Dimensions, Dr. Oishi shares why seeking variety, spontaneity, and novel experiences can profoundly enhance our growth, resilience, and overall fulfillment.

You'll learn:
- Why chasing happiness alone can set you up for disappointment—and what to pursue instead.
- How psychological richness enhances well-being through diversity and depth of experience.
- Practical strategies to incorporate more richness into your daily life and why spontaneity is key
- The role fiction and storytelling play in expanding your emotional and cognitive horizons
- How reframing setbacks as opportunities for interesting experiences fosters resilience.

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

You’ll gain powerful insights into the psychological and biomechanical aspects of exercise, learn how to redefine what counts as movement, and explore how to break free from compulsive fitness habits. This conversation will inspire you to integrate playful, practical, and nourishing forms of exercise into everyday life, enhancing both your mental health and physical vitality.

Here’s what you’ll learn:

• Why rigid exercise rules and athlete identities can become restrictive
• How redefining movement to align with personal values increases joy and consistency
• Practical tips to transform daily activities into meaningful exercise
• Ways to overcome compulsive exercise habits and foster flexible routines
• The role of values-driven mindfulness in creating a healthier relationship with physical activity

Listen now to discover how embracing flexible movement can enhance your health, happiness, and connection to your body.

LINKS

• Learn more about Dr. Diana Hill
• Connect with Katy Bowman on Instagram
• Healthy Striving and Psychological Flexibility with Dr. Diana Hill
• How to Apply Effort, Energy, and Values to Thrive with Sonya and Dr. Diana Hill
• Nurturing Self-Compassion with ACT Psychologist, Dr. Diana Hill

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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 create space
• Implementing simple pauses to reconnect with the present moment

This 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.

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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 life
• Quality of friendships > quantity
• Making friends gets harder with age—but it’s possible
• Spontaneity and hearing someone’s voice deepen bonds
• Be proactive, playful, and pick up the phone

🎧 Tune in, then call a friend—because other people matter.

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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:

1. Why mindfulness and nervous system regulation are essential performance tools
2. How to use body awareness to build confidence and resilience
3. The role of flow—and how to create the right conditions for it
4. Practical ways to simulate pressure and prepare for peak moments
5. How to build a better relationship with your body for long-term wellbeing and success

Join us for this eye-opening conversation and learn how to grow your resilience, performance, and connection—on and off the field.

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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 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.

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Tune in to learn how to effectively recognize, manage, and harness your emotions, even during fatigue or stress, to enhance resilience and boost performance.

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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 work
• Strategies to balance autonomy and support to prevent burnout
• Why aligning organizational values with daily actions is crucial
• Ways to create meaningful moments for yourself and others
• Practical tools to make meaningful work a sustainable reality

Links

• Connect with Tamara and Wes
• Meaningful Work: How to Ignite Passion and Performance in Every Employee 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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 fulfillment

LINKS:

- Episode on toughness with Steve Magness
- Learn more about Steve
- The Mental Reset

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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.

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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 Tetrick
Play Your Way to Peak Performance with Elaine O’Brien

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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, 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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.

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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:

1. Replacing just 3% of calories from animal protein with plant protein can lower mortality risk by 10% according to NIH research.
2. Meeting recommended daily protein intake through a variety of whole plant foods like legumes, nuts and seeds is important for health and well-being.
3. Small shifts towards plant-based protein sources can make a big impact on health outcomes over time.
4. A whole food plant-based diet is the most effective approach for sustainable weight loss and disease prevention.
5. 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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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.

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

From rising star cyclist Ellen Campbell to the trailblazing trail runner Courtney Dauwalter, 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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

1. Returning to sports after having kids is very challenging both physically and mentally.
2. There is a lack of support for postpartum athletes from sponsors, races, and in general.
3. Having a positive mindset and not giving up can help overcome mental hurdles.
4. Flexibility and communication are needed to balance parenting and competing.
5. 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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Here are some key takeaways:

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

As we explore the pathways "the optimal experience," we find not only enhanced productivity but a profound connection to our innate capabilities. From neuroscience, trust, feedback, and alignment, we tackle common myths and come to realize that flow is for everyone.

Let's commit to fostering a state of flow for optimal well-being and peak performance. Ready?

KEY TAKEAWAYS

- What is flow?: When your skills match the challenge, you're motivated from within, fully absorbed in the moment, and self-consciousness fades away

- Myths about flow: Research papers from the 1970s-1990s may have misled our approach to finding a true flow state

- Building team flow: requires trust, open communication, common goals, and regular feedback.

- Tips for how to cultivate flow: Doing things you love, aligning with your skills, and dedicating focused time

- Why feedback is so crucial: It can spotlight processes, not just results, and be delivered respectfully to foster trust

LINKS

- Check out Orin's website

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Embarking on a plant-based lifestyle is more than a dietary choice; it's a profound commitment to personal health, environmental sustainability, and the well-being of all living beings. Today, I'm joined by Brenda Davis, pioneer in plant-based nutrition and the author of "Plant-Powered Protein" to get to the root of fueling properly with plants.

Brenda's book "Becoming Vegan" ignited a transformative journey for my husband and me. In this conversation, Brenda and I explore the nuanced realms of aging with vitality, and decoding protein quality through plant-based sources, offering not just dietary guidance but a holistic perspective on well-being.

We discuss how much protein is needed in the diet, how to achieve it with plant-based sources of protein, and how to encourage plant-based eating at all ages - yes, even with kids! Plus, Brenda shares staggering research on the health benefits of replacing animal proteins with plant proteins. The impact is far greater than we even knew!

KEY TAKEAWAYS

• Small Shifts, Big Impact: The groundbreaking NIH study about replacing animal protein with plant proteins
• Plant-Powered Staples: How to rely on legumes, tofu, tempeh, and veggie meats as top-notch plant-based protein sources
• Caloric Sufficiency: How to help the body effortlessly receive the protein it needs for optimal function
• Culinary Convenience: Making the shift to plant-based cooking using batches and staples
• Health is Freedom: Why our choices now impact how we can live later

LINKS

• Check out Brenda's new book
• Are you a plant-based athlete? Check out this episode with Brenda Davis
• Learn more about plant-based eating with kids with Alex Caspero AND Whitney English

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

As I traverse the peaks and valleys of my own journey, racing through YakAttack, the highest mountain bike race on Earth in Nepal, and pursuing a Masters of Applied Positive Psychology, I unravel the threads of resilience, personal growth, and the transformative power of storytelling.

Here are some key takeaways: 

• Exploring meaning by investing in understanding our own experiences and storytelling.
• How to find purpose through proactive exploration, reactive experiences, and social learning from others.
• Choosing your attitude and associated actions is deeply meaningful for personal agency
• Pushing limits through challenges like endurance races can facilitate feelings of transcendence and connection.
• Why having a meaningful life is not the same as a happy life.

LINKS:

Watch my TedTalk about defining meaning during YakAttack

Cultivating inner qualities for positive change with Oren Jay Sofer

"Transcend" by Scott Barry Kaufman

Victor Frankl's book "Man's Search for Meaning"

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Jess shares some incredible insights into where the intersection of mind and body becomes the gateway to sustained flow states and optimized performance. From conscious breathing practices to the art of living against the grain and "wise selfishness," our conversation navigates how to redefine your approach to endurance sports. 

I feel ready to breathe deeper this season and I hope you find the same inspiration. 

Here are some key takeaways:

• Meditation, breathwork, and mindfulness practices can help connect the mind and body and lead to greater calmness and performance.
• It's important to surrender to life's challenges and to open up to receiving help from others rather than trying to do everything alone.
• The ego is a tool that can be used for good when tamed, rather than letting it isolate us through comparison and lack mentality.
• Living against the grain means following your inner guidance and talents despite obstacles and what others think.
• There can be a "wise selfishness" to achievement when the goal is to serve others through sharing one's gifts and talents.

LINKS: 

• Check out Jess Gumkowski's book
• Listen to her reflections on the YogiTriathlete Podcast
• Listen to my podcast with Oren Jay Sofer- Your Heart Was Made For This

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Dr. Greger's mission is rooted in his unwavering belief in the transformative power of a healthy lifestyle. His commitment to sharing knowledge and empowering individuals to take charge of their health shines through, making his new book 'How Not to Age' not just a study, but a roadmap to a vibrant and fulfilling life.

Here are a few key takeaways:

• Holistic Health Approach: Focusing on lifestyle changes as a powerful means to reduce suffering and improve overall well-being.
• Mindful Aging: Exploring actionable preventative measures against cognitive decline.
• Balanced Exercise: Find out the power of low-impact, aerobic workouts with structured recovery time.
• Natural Hormonal Transitions: Tips for navigating changing hormones and menopause with the support of a healthy diet - rather than relying on hormonal therapies.
• Skin Health through Nutrition: The importance of sun protection, natural alternatives for reducing wrinkles, and the nutritional benefits of nuts and dark green leafy vegetables.

LINKS

• The Science of Plant Based Nutrition with Dr. Greger
• Learn more about Dr. Greger's work and research
• How Not to Diet with Dr. Greger
• Take Charge of Your Hormones with Alison Tierney, RD
• More tips for developing mindset with self-talk and expectations with Ethan Kross

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

We delve into the delicate dance of harmonious and obsessive passion, discover the resilience-building power of imagery, and explore the art of emotional regulation. Neal guides us on a journey of self-discovery, clarifying personal values and unveiling the transformative impact of mental support. Join us for a masterclass in mindset mastery – your key to navigating life's challenges with grace and purpose.

Here are 5 takeaways from the conversation:

1. The difference between harmonious and obsessive passion, and how to balance multiple goals and values.
2. Using mental imagery to rehearse challenging scenarios and build mental resilience.
3. The importance of emotional regulation and redirecting emotions productively.
4. Clarifying personal values through examining goals, sources of anger/passion, and life themes.
5. Differentiating terms like mental performance coaching, sports psychology, and psychotherapy.

LINKS:

• Learn more about perfectionism with Thomas Curran
• Prioritize self-compassion with these tips
• Dig into Acceptance and Commitment Therapy (ACT) with Dr. Diana Hill and Dr. Z
• More tips for developing mindset with self-talk and expectations with Ethan Kross
• Learn about Performance Aging with Steven Kotler

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

We explored the profound practices of mindfulness, meditation, and Nonviolent Communication to nurture qualities like patience, contentment, and forgiveness. Oren shares wisdom on differentiating empathy, compassion, and kindness, highlighting how shaping our inner lives can lead to personal and social transformation.

Here are some key takeaways:

• Cultivating inner qualities: like patience, contentment, forgiveness through contemplative practices can help with challenges in life and create positive change.
• Empathy vs Compassion: How to balance our feelings with what others feel; recognizing that kindness is such a powerful warmth and connection between people.
• Contentment: Using mindfulness to focus on appreciating what we have rather than craving more.
• Forgiveness: How to free your own heart from past suffering by embracing qualities like equanimity.
• Plus, tips from Your Heart Was Made for This: Learning how positive changes in our own lives can create positive changes in the world around us.

LINKS:

• Listen to my previous episode with Oren: Say What You Mean
• Learn more about fulfillment from my conversation with Mario Fraioli

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

We dive into the complexities of identity, discussing how our various roles, from parent to athlete, come together to form an integrated whole. We talk about how making changes from a place of strength versus weakness urges us to assess the bigger picture before embarking on transformative journeys.

This conversation came at a perfect time for me, and I hope it helps you, too. These practical insights will help you build resilience and master change in all aspects of life. Don't miss this opportunity to explore the art, science, and practice of achieving a more fulfilling and sustainable kind of success.

Here are our key takeaways:

• What is rugged flexibility? How we can be willing to bend and adapt when navigating change over the long term.
• Aligning expectations with reality: The importance and impact of understanding true outcomes
• Analyzing identity: Recognizing that we are made up of differentiated parts (like parent, athlete) that are integrated to form a cohesive whole.
• Making changes from a place of strength: Why it's better to assess the bigger picture before making a change
• Authenticity: Why podcasts have the potential to portray our most clear, free-formed ideas

LINKS:

• Learn more about Brad Stulberg and subscribe to The Growth Equation
• Listen to The Practice of Groundedness podcast I recorded with Brad
• Listen to a conversation on embracing change in the workplace with Kristel Bauer

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

As an elite athlete, writer, and coach, Mario has deep insight into how process, dedication, and commitment can bring satisfaction, regardless of the outcome. He shares the powerful shift in perspective that consistency comes from commitment and how much our mood can determine our understanding of progress. Plus, we talk about the significance of relationships and lifestyle in finding true fulfillment.

Mario's wisdom has left a lasting impact on me, and I hope it resonates with you too.

KEY TAKEAWAYS:

• The work itself can be the reward, not just external achievements or metrics.

• Growth doesn't always mean measurable progress - it can be internal too.

• Consistency comes from commitment to your values and goals.

• It's important to find fulfillment from relationships and lifestyle, not just outcomes.

• Pivoting requires honesty about what still serves your values and purpose.

LINKS: 

• Learn more about Mario Fraioli and subscribe to the morning shakeout newsletter

• Washington Post Article featuring Sonya and Erin Huck, by Yael Schonbrun

• Episode with Erin Huck and Sonya about Athlete Motherhood

• How do you go about setting goals? Check out this episode about measuring progress

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

I discuss key components like positive interventions, flourishing, and the intriguing concept of maximizing versus sacrificing. I'll share how these ideas have the potential to shape our daily lives and bring about positive change.

And ultimately, this is a tool for my daily life, too. I share personal experiences with positive interventions and my quest for greater pride and gratitude. I offer practical insights into implementing these interventions in your own life and the incredible impact they can have on your overall well-being.

We'll also reconsider the concept of connection and why feeling like we're a burden, asking a "stupid" question, or bothering someone can lead to isolation rather than enriching society. It's a powerful perspective that can change the way we interact with others and build meaningful connections.

Together, we'll gain valuable insights and practical tips that can change the way you approach life and well-being. I'm with you on this journey of personal growth, adventure and our mission to be better every day.

KEY TAKEAWAYS:

LINKS:

• Positivity by Barb Fredrickson
• Paradox of Choice by Barry Schwartz
• Generations by Jean Twenge
• Happy Together by James and Susan Pawelski

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

This episode features a special conversation with Erin Huck, recorded during the Women's Cycling Summit at Breck Epic. Erin is a mountain biker who competed in the women's cross-country event at the 2020 Summer Olympics, and the 2015 Pan American Games. She’s also a mom, like me.

We explore the remarkable journey of balancing motherhood with a flourishing athletic career. Our candid discussion covers postpartum physical rehab, shifts in racing perspectives, and the art of balancing multiple roles. Plus, we share our experiences with unexpected challenges, like infertility, uncertainties and fears we grappled with in continuing our athletic careers, and the complexities of sponsorship and identity in the world of competitive sports.

So, how do athlete parents find a balance between racing and parenting? Tune in to hear about how vital systems like childcare and meal prep are for training and maintaining flexibility in the face of change. This conversation is raw, honest, and essential for anyone leaning into the spectrum of parenthood experience. 

KEY TAKEAWAYS:

• The Ultimate Recovery: Learn tips for utilizing tools like rehab, fitness, and fueling after pregnancy 

• Managing Expectations: How does motherhood change performance?

• Appreciating Our Bodies: Reflections on the power of motherhood and developing empathy for changes in their bodies and appearances.

• Cycling and Identity: Hear about challenges navigating the sponsorship and training in the professional cycling world as moms

• Personal Experiences: Plus, we share anecdotes from our own motherhood journeys, miscarriages, and infertility 

LINKS:

• Want to hear more from inspiring athlete moms? Check out this interview with Olympian Kara Goucher
• Work, Parent, Thrive with Yael Schonbrun
• Tune into my series about being an athlete mother
• Learn tips on training the pelvic floor with Corrine Wade
• Explore exercise guidelines for pregnancy and postpartum with Catherine Cram

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

That’s why I was so excited to sit down with Yael Schonbrun, Ph.D., whose academic research revolves around the intersection of relationship problems and mental health conditions, in order to help individuals and couples manage work, parenting, and marriage more effectively. We are also joined by endurance athlete and podcast host Travis Macy. 

We take insightful research and information from relationship psychologists and authors, and discuss each facet through our own experiences. Our conversation explores the shared challenges and joys of navigating the path of love, along with tangible strategies for building strong relationships. 

So how can we be our best selves in partnership and friendship? Let's take a deep dive into the complex and ever-fascinating world of relationships and find out how we can change the dynamic to work better for everyone.

KEY TAKEAWAYS:

• Manage Expectations: Learn to appreciate the limits of what one person can provide.

• Effective Communication: Open, honest, and empathetic communication is the cornerstone of healthy relationships.

• Reaching Toward Acceptance: Find out why Yael believes "acceptance paves the way for change"

• Overcoming Overwhelm: How to identify what truly matters and do less to reduce stress in your life and relationships.

• How to Prioritize Love: Can personal growth and self-improvement strategies change the way we exist in relationships?
  
  

LINKS:

• One of my most popular episodes: The Paradox of Expectations

• There's always time to start with the basics: How to be a Better Communicator

• Ready to simplify your life? Listen to Subtracting with Leidy Klotz

• Interested in learning more from Yael? Check out this interview about her book Work, Parent, Thrive

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Marc Hodulich, co-founder of 29029, shares how the concept emerged from measuring workouts by vertical feet gained, not distance. It's a fresh perspective that transforms personal growth and community building. Lindsay Wojciechowski, a family nurse practitioner, participated in the first “Everesting” challenge. She lets us in on her inspirational experience of overcoming doubts by focusing on one step at a time.

Tune in to find out how this unique event empowers individuals to step outside their comfort zones, celebrate small victories, and build an unwavering sense of community and confidence. Together, we explore what it takes to climb 29,029 feet in 36 hours and unlock a resilient mindset that can transform every aspect of life. 

KEY TAKEAWAYS:

• Learn how 29029 aims to be inclusive by having a low barrier of entry through hiking and creating space for anyone to get out of their comfort zone.
• How celebrating small wins and progress even if the full goal isn't reached can still build confidence
• Connecting with others through shared challenging experiences can form lasting bonds
• Why staying present can help you overcome doubts and dark moments in the midst of struggle
• The power that mindset has in training; it’s as much about mental preparation as it is about physical fitness.

LINKS:

• Learn more and register for this Everest challenge
• Dive deeper into Marc & Lindsay's stories
• Sign up for my weekly newsletter! 
• Want more? Listen to this episode about Rob Lea and his Ultimate World Triathalon

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Rooted in his love for animal rights, Cory’s sustainability journey led him to the intersection of natural resource management, intercultural relations, and animal activism. Cory sheds light on the power of choosing a plant-based diet. We explored how foods like tofu, lentils, and peas, with their minimal water requirements, can significantly reduce water usage and pollution.

Plus, Cory shared some radical insight into the potential of a global shift to plant-based diets and rewilding land used for animal agriculture – a move that could sequester 16 years' worth of carbon and boost our chances of meeting the Paris Agreement's climate goals.

Here are some key takeaways:

• • Plant-Powered Proteins: Opting for plant-based proteins like tofu, lentils, and peas promotes personal health and helps reduce water usage and pollution. 
  • The Beef and Dairy Dilemma: Cutting back on these products can significantly reduce greenhouse gas emissions, water usage, and land usage.
  • Collective Impact: Learn about small choices we can make every day towards a more sustainable future.
  • Diet Choices and Climate Change: Cory shares some staggering statistics about how our eating habits impact the environment.
  • Sharing Sustainability: Get tips on how to encourage sustainable choices amongst family and friends.

Links:

• Watch the documentary: Forks Over Knives
• Get the book Plant-Powered Protein
• Learn more about Cory Davis and his research on plant-based protein
• Listen to Climate Change Solutions with Drawdown's Jonathan Foley
• Interested in more recipes? Check out Plant Based on a Budget
• Sign up for my weekly newsletter! 
• Want more? Listen to this episode about plant-based living with Maxime Sigouin

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

In this conversation, we got into the nitty-gritty of how diversifying your skills and experiences can give you a unique edge in navigating your career. We talked about the power of saying "yes" to unexpected opportunities, drawing from Christina's own life-changing experience of jetting off to a new country with someone she had just met. The impact of that bold move? It's been nothing short of transformative for her as an entrepreneur, parent, and creative soul.

Christina shared practical steps for seeing yourself beyond your job, designing a business model for your life, and crafting a portfolio life that defies the conventional notion of "work-life balance." Let’s challenge the status quo and inspire you to create a life that transcends your business card, and turn the "F-word" (Failure) into a powerful tool for success.

Here are a few key takeaways:

• Identity Beyond Career: Learn how defining yourself outside professional roles can unlock your full potential and purpose.

• Diverse Skills Pay Off: How Christina's experience in diverse fields enriches her unique perspective, enhances career opportunities and adaptability.

• Embrace the Unexpected: Why welcoming spontaneous choices can lead to profound personal and professional growth, broadened horizons and innovation.

• Craft a Portfolio Life: Learn how to rethink work-life balance and design a dynamic, meaningful life aligned with passions and interests.

• Personal "Board of Directors": How to cultivate personal mentors for diverse life aspects to navigate your journey effectively and achieve holistic success.

LINKS:

• Learn more about Christina Wallace
• Read The Portfolio Life by Christina Wallace
• Interested in saying "yes" to adventure and leaning in to the unexpected? Check out my conversation with Shelby Stanger
• Sign up for my weekly newsletter!

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

What is a flourishing community? What does it look like and how do we build it?

Last week, I started my Master's in Applied Positive Psychology from the University of Pennsylvania. And after my first intensive, I'm already in awe of the power of community building made available to us when we engage in communication, collaboration, and lifelong learning.

I was surrounded by classmates from diverse backgrounds who quickly transformed into an incredible community in just five days and I want to share some insights into the program's dynamic facilitation that made it all possible.

This program already holds a special place in my heart, in part because it's guided by the wisdom of one of the field's pioneers, Professor Marty Seligman. Witnessing him embrace lifelong learning and flexibility at the age of 80 was powerful. He sets an incredible example of finding meaning and purpose in aging and I found it invigorating - I hope the same for my future.

So, what have I learned so far? I had the pleasure of speaking with one of my brilliant classmates, Ilene Schaffer, to dig into our community toolkits. We explore essential themes such as trust, vulnerability, humility, and the profound impact of recognizing each other's unique strengths. Our conversation also touches upon positive communication, collaboration's triumph over competition, and the enduring value of lifelong learning. 

Key Takeaways: 

• Trust and Psychological Safety: Establishing an intimate, safe environment through communication from day one can foster vulnerability and authentic connections in the long run.
• Leadership and Humility: Discover the importance of leaders modeling humility and willingness to learn from others, even in positions of authority.
• Strength-Based Approach: How to recognize the individual capabilities of each person in order to understand how they complement one another, and you.
• Collaboration Triumphs: Understand why fostering teamwork over competition is the key to collective success and a thriving community.
• Plus, Power of Positive Introductions: Hear tips for elevating this seemingly simple process to rapidly deepen connections within a group and build a strong sense of community.

Links:

• Listen to Ilene's podcast, What's Possible
• Learn how to be a better communicator
• Interested in stories about building community? Check out this episode with author and runner Charlie Engle
• Become one of my clients! Health Coaching | Mental Performance Coaching
• Enroll in my Moxy & Grit Mindset Academy
• Check out my newsletter for productivity, mindset, and mental skills

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Charlie is an ultramarathon runner, recovering addict, keynote speaker, and author of the memoir Running Man. He shares his journey from battling addiction, running across the vast expanse of the Sahara Desert, to confronting the justice system after spending time in prison.

We delve into the essential skill of seeking challenges that push us out of our comfort zones, allowing us to truly thrive and experience life's richness. Join us as Charlie shares his wisdom on living in the present moment, redefining success, and finding the humor and growth in life's imperfect journey.

Here are some key takeaways from my conversation with Charlie:

• Turning the dial: Why we shouldn't make decisions from low points, rather from a place of strength
• The power of curiosity: How this thread carried Charlie through adversity throughout his life
• Addiction and recovery: Hear how Charlie has met sobriety in every phase of his life, how he hopes to inspire others, and advice for people struggling
• The justice system: Why it's broken, and what Charlie learned during his time inside
• Staying present: The power of presence can change our lives - so why is it so hard to attain?
• Stories from the journey: Learn about Charlie's run across the Sahara Desert and his plans to journey from the Dead Sea to Everest

LINKS

• Learn more about Charlie Engle
• Read The Running Man by Charlie Engle
• Sign up for my newsletter!
• Interested in overcoming limiting beliefs? Check out this episode with world explorer Colin O'Brady

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

• Ending limiting comparisons: Why labels hold us back from reaching our goals
• Pursuing challenging goals: Why you should approach the chance to be disappointed
• Supporting women in sport: Creating opportunities for all to succeed lessens competition against each other
• Showing up for yourself: How to build confidence that can empower you in all areas of life
• Living in fear limits life: Why taking risks pushes us toward innate self-belief
• Autoimmune challenges: How Starla’s life changed after the pandemic
• 20 years of learning: Embracing lessons on what it means to be an athlete

Links: 

• Learn more about Distance to Empty
• Sign up for my weekly newsletter!
• Want more? Listen to this episode about the first Women's Cycling Summit at Breck Epic

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

LINKS:

• Become one of my clients! Health Coaching | Mental Performance Coaching
• Enroll in my Moxy & Grit Mindset Academy
• Check out my newsletter for productivity, mindset, and mental skills

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

• Understanding the profound impact of plant-based living on health
• Addressing and dispelling prevalent myths
• Practical tips and strategies for embracing a sustainable plant-based lifestyle
• Streamlining wellness through deep work, meal preparation, and delegation
• Entrepreneurial insights and helping others achieve their health and fitness goals
• Nurturing a healthy money mindset and cultivating a positive relationship with wealth
• Maxime's personal favorite vegan protein sources 

If our discussion resonates with you, I encourage you to subscribe and leave a review on your preferred podcast platform. Share this episode with your network—friends and family who are curious about plant-based living or seeking positive changes in their health journey. 

Let's unlock the potential of plant power together and pave the way for a healthier, more vibrant future!

Links

• Watch the documentary: Forks Over Knives

• Check out Maxime's Coaching Services

• Interested in more recipes? Check out Plant Based on a Budget

• Sign up for my weekly newsletter!

• Want more? Listen to this episode about the plant-based athlete with Robert Cheeke

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

• 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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

• What is Moving Meditation: Understand the basic concept, different forms, and why it is essential for athletes.
• Implementing Moving Meditation: Learn practical tips and techniques to incorporate moving meditation into your training routine. 
• Real-Life Applications: Gain wisdom from personal anecdotes and lessons learned by an elite athlete practicing moving meditation.
• The Science Behind Moving Meditation: Delve deep into scientific research that supports the positive impact of meditation on athletic performance and mental health.

LINKS:

• Become one of my clients! Health Coaching | Mental Performance Coaching
• Learn about the science of meditation with Dave Vago
• Feel skeptical about mediation? Check out this interview with Jeff Warren
• Enroll in my Moxy & Grit Mindset Academy
• Check out my newsletter for productivity, mindset, and mental skills

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Shelby delves into her transformative process of navigating anger and resentment to arrive at acceptance and self-love. We also explore how she gracefully adjusted to an autoimmune condition, discovering new sources of joy along the way. Plus, learn about the beauty of giving yourself grace at the end of the finish line.

Here are a few 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

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

• The Nonviolent Communication (NVC) framework and its significance in recognizing feelings and needs 
• Key pillars that directly relate to the management and prevention of chronic diseases 
• The limitations of saying "I have to" and the liberation in shifting to "I choose to" 
• Harnessing the power of small changes in our daily lives to achieve long-lasting results 
• Unraveling the meaning of spirituality and our individual quests for deeper self-awareness and connection 
• Identifying the pillars that resonate most with us and building practical strategies around them
• The paramount importance of safety in navigating our physical, emotional, and mental well-being

Links 

• Learn more about private physicians and coaching at WeHeal
• Sign up for my weekly newsletter!
• Dive into non-violent communication in this past episode with Oren Jay Sofer

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

• Leading by example for young athletes
• The power of encouragement & the role parents can play
• Allowing kids to take responsibility for their own growth
• Plus, tools for preparing for competition and removing mental weight 

LINKS

• Learn more about Mindset Academy
• Check out my newsletter for productivity, mindset, and mental skills

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

• The challenge of shifting priorities
• The actions you take add up: small imperfect actions matter
• The importance of celebrating small wins
• Being brave means showing up imperfectly
• The importance of the big picture
• Recognizing when you're assigning perfection to others and that it's not true
• Acceptance and reaching for more
• The role of self-compassion in expectations

LINKS 

• Become one of my clients! Health Coaching | Mental Performance Coaching
• Enroll in my Moxy & Grit Mindset Academy
• Check out my newsletter for productivity, mindset, and mental skills

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

• The problem with some self-care routines
• Self-belief vs. fear of failure
• Powerful 2-minute motivation strategies
• Biggest lessons learned since starting a podcast
• Managing opinions of others and impact on confidence
• The benefits of mentorship
• Tackling time management

Links: 

• Learn more about Live Greatly
• Sign up for my weekly newsletter!
• Sonya Looney Instagram | Podcast| Website

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

• Kara's New Book "The Longest Race" and what she learned from writing
• Camaraderie and competition in sport and relationships
• Pregnancy, motherhood and endurance sports
• Overcoming the pressure to be one of the guys
• Autonomy and joy in running while holding the weight of expectations
• Championing women’s rights in sports
• The interplay between self-belief and support from others
• Navigating disordered eating and body image at home

Links:

• Kara Goucher Instagram
• Buy Kara's book "The Longest Race"
• Sonya Looney Instagram | Podcast| Website
• Travis Macy Instagram | Website
  
  

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Key Takeaways 

• How to make sure you're eating enough
• Building blocks of a nutrition plan
• Decoding carbohydrates and carbo-loading
• Some pre-ride or pre-race meal examples
• How much protein do you need
• Why you need to eat some fat
• Considering your rest day nutrition
• Should you fast as an athlete?
• How to eat while you're training
• How to use caffeine to your advantage
  
  

Links:

• Learn more about Wildly Well 
• Follow Abbi on Instagram
• Related Podcast: How Women Should Train, Supplement, and Recover Different from Men with Dr. Stacy Sims
• Sign up for my weekly newsletter! 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

When we think about health, we don't always think about brain health. We don't always fully understand how what we're doing is affecting it. It's sort of out of sight, out of mind... But in this week's podcast, hosted by Travis Macy, we talked to Dr. Edward Park, founder of NeuroReserve about the things we can do proactively to improve brain health and potentially delay cognitive decline.

Dr. Park is the Founder and President of NeuroReserve with over 15 years of experience in the research and development (R&D) of biopharmaceuticals, medical devices, and nutritional therapeutics. He has been inspired by his experiences with his father's struggles with Parkinson’s disease and dementia for almost two decades before passing away.

Before NeuroReserve, Dr. Park led development of nutrition-enabling therapeutics for people with severe under-nourishment caused by cystic fibrosis, short bowel syndrome, pancreatic cancer, and preterm birth. At Alcresta Therapeutics, he successfully directed the end-to-end R&D, testing, regulatory approval (U.S. F.D.A. and E.U.), and launch of RELiZORB, the first-of its-kind combination-enzyme-cartridge to support absorption of critical long-chain polyunsaturated fats for the most malnourished populations. He also worked with major pharmaceutical and health care companies as an R&D advisor with Pricewaterhouse Coopers (PwC) Health Industries Advisory, charting development paths for vaccines, cancer therapeutics, clinical genomics operations, and in vitro diagnostics. Before PwC, Dr. Park worked at Altus Pharmaceuticals (later Alnara Pharmaceuticals) in its commercial and development teams, where he led evaluation of early-and clinical-stage therapeutics for rare diseases, pediatric growth failure, hyperoxaluria and kidney stones, and chronic pancreatitis. Ed started his therapeutics career as an R&D associate at Bristol Myers Squibb. Dr. Park holds a Ph.D. in chemical-biomolecular engineering from the Georgia Institute of Technology, where he was awarded a U.S. Department of Defense–National Defense Science and Engineering Graduate (NDSEG) Fellowship, sponsored by the Office of Naval Research.He also holds a M.S. and M.B.A. from the Massachusetts Institute of Technology.

Travis is a 2x author, world-class endurance champion across many disciplines including Adventure Racing, 100-mile trail running races like Leadville and Leadman, Snowshoe champion, ski mountaineering, and even Burro racing. He is the host of The Travis Macy Show Podcast and a sought-after speaker including being a TEDx speaker. Travis is also an endurance sports coach and a dad to 2 children. Today's topic also hits close to home for Travis, as his father was diagnosed with Alzheimer's disease.

Key Takeaways:

• Dr. Park's inspiration for creating NeuroReserve
• Experiencing neurodegenerative diseases in a parent
• Focusing on diet improvement
• Preventing cognitive decline with good nutrition
• The mind diet
• The six pillars of brain health
• Six pillars of lifestyle medicine
• Exploring less mainstream health ideas (fads)
• Optimizing the basics for your health

Links:

• Learn more about

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

How do your expectations affect your mind and body? In this week’s podcast, Sonya speaks with award-winning science writer David Robson about the expectation effect and how your expectations change how you physically and mentally react to various situations.

David is the author of two books, the most recent, the main subject of this podcast - The Expectation Effect: How Your Mindset Can Transform Your Life. He also authored The Intelligence Trap in 2019. 

David graduated with a degree in mathematics from Cambridge University and then worked as a features editor at New Scientist. He then moved to BBC Future as a senior journalist. His work has appeared in the Guardian, the Atlantic, Men’s Health and more. He’s received awards from the Association of British Science Writers and the UK Medical Journalists’ Association (MJA) and, in 2022, won Mental Health Story of the Year at the MJA Annual Awards.

Key Takeaways:

• What is the expectation effect?
• Overcoming negative expectations
• How mindset relates to expectations
• How your relationships affect expectations and outcomes
• Setting yourself up for prime performance
• Setting realistic expectations
• Expectations and food
• The placebo effect

Links:

• Learn more about David Robson
• Pick up a copy of David's books here
• Sign up for my weekly newsletter! 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Have you thought about what your life could be like if you felt grateful every time you stepped outside? Ryan Van Duzer, a bike adventurer from Colorado, finds himself more grateful every adventure he takes. In this episode, Sonya and Ryan talk about gratitude, stepping outside your comfort zone, the bike community, inspiring others, positivity and more.

Ryan grew up in Colorado. He started as a runner and has learned to love the bike. He joined the Peace Corps and worked in Honduras for two years. At the end of his time there, instead of flying home, he opted to ride his bike back to Colorado. This sparked his love for bike adventures around the world, meeting new people and sharing those moments with others on his YouTube channel.

Some of his favorite adventures include that 4,000 mile bike ride from Honduras to Boulder, surviving the jungles of Venezuela on the TV show Out of the Wild Venezuela, the Leadville 100 ultramarathon, riding across the United States, and so many more. 

He is committed to the environment and had his book, The Long Way Home, printed on 100% recycled paper, using algae-based ink.

Key Takeaways:

• Experiencing gratitude
• Ryan's time in the Peace Corps
• Stepping outside your comfort zone
• Riding his bike from Honduras back to Colorado
• Getting started - starting small and working your way up
• Finding your purpose
• Committing to creative pursuits despite the challenges
• Sharing his adventures with his community
• Finding glimmers of positivity
• Ryan's commitment to the environment
• What makes a good adventure

Links:

• Learn more about Ryan Van Duzer
• Check out Ryan's book
• Subscribe to Ryan's YouTube channel
• Sign up for my weekly newsletter! 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Travis Macy is a 2x author, world-class endurance champion across many disciplines including Adventure Racing, 100-mile trail running races like Leadville and Leadman, Snowshoe champion, ski mountaineering, and even Burro racing. He is the host of The Travis Macy Show Podcast and a sought-after speaker including being a TEDx speaker. Travis is also an endurance sports coach and a dad to 2 children.

Travis also happens to be a good friend of mine. You may have heard him on the podcasts we recorded about his book, The Ultra Mindset and more recently, A Mile at a Time. Travis and I have been brainstorming fun ways to collaborate. We both headed to the east coast to do one keynote speech each followed by a group Q&A at a Leadership Conference for some very interesting individuals!

We recorded this podcast at the Denver International Airport prior to boarding our flight (and almost missed our flight!)

Key Takeaways:

• My win at Pisgah
• When preparation isn't perfect
• Flexibility around your plan
• How to let go a little bit
• Maintaining curiosity
• Preparing my keynote on mastery and fulfillment
• Intentional imbalance
• Travis's book tour and family travel
• Thinking about what's next
• Travis's supportive personality

Links:

• Learn more about Travis Macy
• Check out Travis's new book with his dad Mark Macy
• Listen to Travis's podcast
• Sign up for my weekly newsletter! 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

What does it mean to be happy? How do you define happiness? What is the difference between awe and gratitude? How do you stay a New York Knicks fans when they’ve given you decades of disappointment? 

Sonya sat down with clinical psychologist, author and keynote speaker Jonah Paquette to get answers to all of these questions.

Jonah specializes in the science of well-being and emotional fitness. He is the author of four books promoting those topics including Happily Ever After, Awestruck, The Happiness Toolbox and Real Happiness. 

He completed his graduate training at PGSP-Stanford PsyD Consortium in Palo Alto, California. He worked in the healthcare system at Kaiser Permanente before his newer focus on speaking and training. 

He’s a native New Yorker, but currently resides in California, where he loves to hike, travel and cook.

Key Takeaways:

• The New York Knicks and the New Yorker identity
• How do you define happiness?
• How do you figure out what you need to be happy?
• Making something a daily practice
• The difference between awe and gratitude
• Finding purpose and meaning in life
• Finding your strengths
• The shift to more positive psychology
• The meaning of burnout

Links:

• Learn more about Jonah Paquette
• Check out Jonah's books here
• Listen to Jonah's podcast The Happy Hour
• Sign up for my weekly newsletter! 

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The Grow the Good Podcast is produced by Palm Tree Pod Co.