The Sonya Looney Show

In our quest for self-improvement, it's easy to focus solely on measurable progress—faster times, more significant achievements, and tangible results. However, growth extends beyond these external markers. In this episode, running coach Mario Fraioli joined me to discuss a topic we are both deeply passionate about: doing an activity for its own sake. 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. Consi

I'll be taking you on a journey through my academic adventure as I pursue a Master's degree in Applied Positive Psychology. I'm excited to share the fascinating insights I've gained, the classes I've been taking, the papers I've been writing, and the transformative concepts that have left a profound impact on my life. 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 t

“I just can’t believe how grateful I am. I just love being a mom, and I am an Olympian.” 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

What is the biggest factor in our overall health? Relationships. And despite the hustle and bustle of our own lives, careers, and hobbies, relationships are not something we can put on the back burner and expect them to flourish. Each one requires time and effort.  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-f

“Everesting” is not a race against others; it's a journey of self-discovery, pushing you to face your doubts and limitations. That’s exactly what sets 29029 apart; it's a unique challenge that involves hiking up and down mountains - Sun Valley, Jackson Hole, Whistler, and many more around the world - for 36 hours, striving to climb 29,029 vertical feet, the equivalent of Mount Everest.  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 tak

Plant-based eating brings energy and vitality to humans - but what does it do for our planet? I sat down with author Cory Davis to find out more about how our diets are connected to broader environmental issues and why the smallest choices can make the biggest impact. 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, lentil

How can we break free from the traditional job-centric identity? And how can we redefine ourselves beyond our professional roles? Christina Wallace is a true trailblazer in the world of career and life design. She's a Harvard senior lecturer and the author of The Portfolio Life: How to Future-Proof Your Career, Avoid Burnout, and Build a Life Bigger than Your Business Card. 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

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

In a world where challenges can either paralyze us with fear or propel us to unimaginable heights, my conversation with Charlie Engle unveils the remarkable power of embracing adversity with curiosity and the transformative power of sport. 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 threa

From starting as a bike messenger to becoming a road racing champion, pro gravel/MTB privateer Starla Teddergreen faced the all too common experience of doubt - from self and others. So she did something about it. She created Distance to Empty, an award-based cycling program that empowers Colorado women to achieve their cycling goals. As we explore her transition to a new type of athlete, her story becomes a powerful lesson in resilience and the importance of prioritizing oneself within a community. After claiming the title of overall USA Crits 2019 champion, Starla made a switch to gravel and mountain bike racing in 2021. Despite facing setbacks along the way, she won her first race back in 2022, conquered Leadville, and is now gearing up for a massive 2023 season after being selected for the prestigious LifeTime Grand Prix. Starla's triumphs defy limitations and embrace uncertainty with unwavering determination. We delve into topics like breaking free from labels and comparisons, finding personal growth t

Breck Epic is one of my favorite races in the world. And this year a week in Breckenridge, Colorado was made even more exceptional with the kick off of the Women’s Cycling Summit. I’m excited to recap this awesome week with you! From the thrill of setting process-based goals to the power of community at the WCS, I'll share insights gained from racing and hosting. Get ready to be inspired by the incredible speakers, like Rachel Scott and Kate Boyle, who graced the summit, and find out how we took Breck Epic from a 7% female field, to 25% this year. Plus, I’ll share my plans for the upcoming Grand Traverse race and upcoming graduate program in applied positive psychology at the University of Pennsylvania.   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

What does true health mean to you? Over a decade ago, my journey towards a plant-based lifestyle was driven by a desire for vitality, not just performance. The documentary 'Forks Over Knives' opened my eyes to the profound impact of our dietary choices on longevity and overall well-being. Today, I'm stronger and more energized than ever before, and I'm passionate about sparking conversations that reveal the incredible potential of plant-based living. I sat down with Maxime Sigouin, master health coach, dedicated philanthropist, and the visionary founder behind multiple successful plant-based fitness coaching businesses. Maxime's mission is crystal clear: empowering 10,000 vegans to achieve their best selves through the transformative power of whole food, plant-based diets. Maxime shared his journey transitioning from bodybuilding to becoming a plant-based fitness guru and talked about busting common myths and misconceptions. But this episode is not just about optimizing health; it's about thriving in all as

The pressure to be perfect is on the rise and it affects our everyday lives - from social media to parenting, work to hobbies. I sat down with Thomas Curran, professor of psychology and behavioral science at the London School of Economics, to unravel the complexities of perfectionism, providing you with knowledge and tools to strive for a healthier mindset. Thomas's expertise and extensive research 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 often lead to failure and setbacks. We’ll 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. Beca

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.

For storyteller and journalist Shelby Stanger, achieving wild ideas gives her a boost of confidence and courage that lasts for decades. Her latest wild idea? Releasing her first book, Will to Wild: Adventures Great and Small to Change Your Life, and giving her first TEDx talk the same week. I sat down with Shelby to talk about hosting Wild Ideas Worth Living podcast, her experience finally putting pen to paper after years of longing to write, and how she prepared for her talk. 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 adapti

Visionary physicians Dr. Alona Pulde and Dr. Matthew Lederman are the driving force behind Forks Over Knives, authors of the new book "Make Life Wonderful," and founders of WeHeal. In this rich conversation, we dive into the nine pillars of health and wellness outlined in their book and how focusing on these pillars can not only prevent but also reverse chronic diseases. Dr. Pulde and Dr. Lederman share insights, practical advice, and the motivation to better understand our own health journey. We discussed the importance of self-connection, understanding emotions, and effective communication as foundational elements for improving overall health. So, what does it mean to truly connect with yourself and transform your health? Tune in to this enlightening episode and find out! Here are Dr. Alona and Dr. Matthew’s key takeaways: 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 diseas

Mindset training can have a profound impact on the drive and well-being of athletes - from amateur to professional. But how do we harness that type of success early on? I had the privilege of speaking with Brad Dempsey, the founder of Mindset Sports, a coaching company and community committed to cultivating a positive and winning mindset in athletes. We break down the key components of a strong mindset foundation and discover the techniques that help anyone find fulfillment, intrinsic reward, and happiness in sport. KEY TAKEAWAYS 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

We often see pictures of people doing things we admire and assign stories to what they are doing. We may assume that it's easy for them, they have it all "figured out," and that their lives aren't as difficult or chaotic as our own. In today's podcast, I am trying something new. I took a moment where I was overcoming stress and frustration, and decided to record how I was processing it in the moment. It happened to be that I was also on a bike ride, and I brought you with me as I was riding a beautiful climbing trail. You'll hear many familiar themes, but most importantly, I talked about how we all have an idea of how we want our plans to go. Oftentimes, something gets in the way and disrupts our plan and can throw us off. Since having children, I've had a crash course in learning to be flexible with my plans and the art of trusting an imperfect process. Key Takeaways The challenge of shifting priorities The actions you take add up: small imperfect actions matter The importance of celebrating small wins B

Kristel Bauer is a former clinician turned wellness expert, speaker, and podcast host. Kristel joins us to share her powerful insights on corporate wellness, leadership, mindset, performance, personal development, and success. Together, we uncover the connection between individual priorities and overall well-being, and how the health of its employees impacts the workplace. She’s the host of the Live Greatly Podcast and founder of a company under the same name, which she created to help companies and organizations create and enjoy vibrant company cultures. Kristel’s experience in Integrative Psychiatry and Integrative Medicine offer her a unique perspective to team building, mental well-being, helping people unlock high power habits and peak performance. In this eye-opening episode, we delve into Kristel's path from being a Physician Assistant to a wellness expert and the big life changes that shifted her perspective. We discuss the importance of embracing a mindset shift around self-care and the challenges

Kara Goucher is a long-distance runner, Olympian, author, and mother. Her journey has taught her the power of self-belief paired with the support of others. In her new book, "The Longest Race," and through her advocacy for women's rights, she encourages us all to rise above doubt and pressure to become our most authentic selves. In part one of this incredible conversation, Kara shares her experiences in life and sport with me and my co-host Travis Macy. Kara has represented the USA at the Beijing and London Olympics and finished third at the Boston Marathon. Despite facing challenges in pregnancy and athletics, she has persevered and now advocates for women's rights in the male-dominated world of sports, and offers opportunities for men to join the conversation. Ready to hear the next leg of Kara’s journey? You can find part two of our conversation on the Travis Macy Show, where Kara offers insights into battling imposter syndrome, the thrill of winning a medal, and how to embrace autonomy and joy in runni