The Sonya Looney Show

Have you ever focused on training your breath? No, I don’t mean cardio, I mean literally how you breathe.  This week, I sat down with Luke Way, CEO of The Breathe Way Isocapnic Respiratory Training System, and Dr. Andrew Sellars, Chief Science Officer and an anesthesiologist, to talk about the respiratory system and its importance for sport.  Luke is an endurance coach, specializing in elite level triathlon, but also working with mountain bikers and CrossFitters. After training for 20 years, he noticed that most athletes were limiting their performance because of the way they breathe, so he started to figure out how to better train the respiratory system. He partnered with his mentor, Dr. Sellars, and another close friend to invent the Isocapnic Breathe Way Better Training System, a three pillared system that consists of the hardware, the software, and the curation of knowledge.  Dr. Sellars is one of the most respected authorities on athletic respiratory performance. His expertise informs the Isocapni

A week's worth of healthy and delicious plant-based food for less than $30 - that's Toni Okamoto's super power. As the founder of Plant-Based on a Budget, Toni has done the research and perfected the ways to make your budget line up with healthy eating habits. Plant-Based on a Budget is a popular website and meal plan that provides the information you need to save money by eating vegetables. She’s the author of multiple books including the Plant-Based on a Budget cookbook and The Super Easy Vegan Slow Cooker Cookbook. Toni also co-hosts The Plant-Powered People Podcast. In this week's episode, Sonya and Toni talk about her path to plant-based, the necessity that created plant-based on a budget, the secrets to grocery shopping and her recipe inspirations. Key Takeaways: Toni's path to plant based The power of online community First steps to transitioning to plant based Understanding the grocery store How to be plant-based on a budget How to make plant-based meals taste good Time-saving tips for p

How many of you have had to give up on your plastic water bottle because it was impossible to clean? Probably all of us. Carina Hamel, former nordic skier, saw this problem and used her product development expertise to design the first stainless steel bottle with a flow rate fit for cyclists, co-founding the company Bivo.  Carina moved to Norway at age 16 to attend a ski academy, where she learned about her love for new cultures, languages and experiences. Through this experience and a job in product development for Keen Footwear, she realized she wanted to work internationally and began footwear development consulting, setting up new manufacturing partners and facilities globally. She started Bivo, a carbon neutral company, to be the solution to the cycling water bottle problem. She loves to play with her kids, ski, bike, and run. This week, Sonya and Carina spoke about her path to entrepreneurship, her work ethic, becoming a mom and her vision for her company.  Key Takeaways: The courage to go aft

Concussions can happen in sport, but how do you know if you have one and what happens when you do? This week, Sonya sat down with Adam Luu, an orthopedic, concussion and vestibular physiotherapist to talk about what you need to know about concussions. Adam has a Masters of Science degree in Physical Therapy from McMaster University, followed by a fellowship with the Canadian Academy of Manipulative Physical Therapy. He is a certified concussion therapist - certified in several concussion management protocols like ITPT and Shift. His training in ITPT means he can administer and interpret the ImPACT test, which is a neurocognitive assessment tool that is the standardized assessment tool of North America’s top professional sports leagues. The Shift concussion management system is the Canadian-founded concussion management strategy.  Adam also has a certification in vestibular therapy, instrument-assisted soft tissue release, nervous system assessment and treatment and bracing/proprioceptive taping.  He is

Many people use reasons like, "I'm too old to start" or "I won't be able to learn it" or "I'm too old, I’ll get hurt" to avoid trying something new. But Steven Kotler says it's especially important to continue using mental and physical abilities as we age. Many people think aging is a long, slow rot, but research shows that our physical and mental skills do not have to decline over time. Our mindset towards aging is a key player in peak performance aging. Steven is a New York Times bestselling author, an award-winning journalist, and the Executive Director of the Flow Research Collective. He is one of the world’s leading experts on human performance. He is the author of eleven bestsellers (out of fourteen books), including The Art of Impossible, The Future is Faster Than You Think, Stealing Fire, The Rise of Superman, Bold and Abundance, and he has a new book, Gnar Country, coming out at the end of this month. His work has been nominated for two Pulitzer Prizes, translated into over 50 languages, and has

Have you ever achieved a goal and felt empty? Therein lies the paradox. We need to have expectations, but how do you set realistic and appropriate expectations that provide enough stimulus for motivation and performance, but also enough space for happiness and life satisfaction? In this week's podcast, Sonya deep dives into: The trajectory of expectations Expectations of ourselves Expectations FROM others Expectations OF others The pressure created from expectations The difference between goals and expectations What to do about it Links Become one of my coaching clients: Health Coaching | Mental Performance Coaching Enroll in my Moxy & Grit Mindset Academy Check out my newsletter for productivity, mindset, and mental skills Read my article/podcast Mental Skills for Athletes

Travis Macy is a professional endurance athlete, having finished over 130 ultra endurance events in 17 countries. He’s an author, coach and speaker. He is the author of The Ultra Mindset: An Endurance Champion’s 8 Core Principles for Success in Business, Sports, and Life, and has a new book coming out in March called A Mile at a Time. Travis’s racing resume includes mountain bike races, road runs, adventure racing, snowshoeing, skiing, kayaking and more.  His writing has been published across several publications including UltraRunning Magazine, Backpacker Magazine and Trail Runner Magazine.   In addition to being a sponsored athlete and writer, he is also a coach and founded a successful education consulting firm, Macy College Consulting, with his wife, and works with businesses, executives, and adult endurance athletes. This week, Sonya and Travis tackle his racing escapades, embracing training, his experience with his dad’s Alzheimers, and redefining expectations throughout your career. Key Takea

Yael Schonbrun is an assistant professor at Brown University, a clinical psychologist and an author about parenting, work and relationships. She draws on scientific research, clinical experience and real life experiences with her three kids. Her new book, Work, Parent, Thrive, shares practical strategies from clinical psychology and social science to better manage the conflict and enhance enrichment in work, parenting, and the balance of these roles.  Yael is also the co-host of the podcast Psychologists Off the Clock. She has a B.A. from Washington University in St. Louis, a Ph.D. in clinical psychology from the University of Colorado, Boulder, and completed her postgraduate training at Brown University. In this week's episode, Sonya and Yael discuss Acceptance and Commitment Therapy, how to develop a work-family enrichment mindset, how to create space for emotions and have realistic expectations, plus much more. Key Takeaways: 6 core processes of ACT Batting overwhelm using flexibility  Role shift

What is positive psychology and more importantly, how can it be applied to work and life? In this week's episode, Sonya sat down with Jordyn Feingold, an MD, Master's in Applied Positive Psychology, and psychiatry resident at the Icahn School of Medicine at Mount Sinai in New York City. They talked about positive psychology and how she's applying it to medicine, her REVAMP framework, the importance of positive relationships, and more. REVAMP is defined as a 6-pillar framework consisting of Relationships, Engagement, Vitality, Accomplishment, Meaning, and Positive emotions. Jordyn developed and teaches an elective course called Positive Medicine at Mount Sinai and co-founded a trainee well-being curriculum called PEERS: Practice Enhancement, Engagement, Resilience, and Support. She also co-founded Positive Psychology for Physicians and an online well-being course for clinicians. She co-authored the book “Choose Growth: A Workbook for Transcending Trauma, Fear and Self-Doubt” with Scott Barry Kaufman (you ca

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” James Clear is an expert in behavior change.  He is the author of the #1 New York Times Bestseller Atomic Habits, it's sold more than 1 million copies!  I first discovered James Clear many years ago when he started publishing articles on his website and sending out a fantastic newsletter that now has over 1 million subscribers.  The way he describes things like goal-setting, how to be productive, and how to make habits that stick is easy to understand and put into action. Many people attribute failing to break bad habits or failure to stick to new habits to a lack of willpower.  They think the problem is them. But James Clear says, “If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but bec

David Block is the Founder & CEO of Previnex, a nutritional supplement company that is committed to using science, clinically-tested ingredients and going above and beyond the testing and production standards required in the industry. Previously, David was a hedge fund manager focused on the health and wellness industry. He specialized in nutritional supplements, reading clinical studies, touring manufacturing facilities, meeting with various companies, and immersing himself in the supplement and wellness industry on all levels. This wealth of knowledge drove him to change the industry and start Previnex.  In this week’s podcast, Sonya spoke with David about his path to the supplement industry, how to select the right supplements and his vision for Previnex. Key Takeaways Where do you draw your identity from Remaining flexible as you carve your path What it means to live a value-based life How to know a quality supplement Do we even need supplements? Why do vitamins have high percentages? Get

We met Sun Sachs, a long-time endurance athlete and software developer, CEO and Co-founder of Rewire Fitness, a mental fitness platform for athletes to avoid burnout by providing tools that improve mindset, readiness and resilience, and co-creator of thebeet.com, on a recent podcast about training your brain for performance. He is passionate about animal welfare, the environment and human health. He is a plant-based culinary chef graduate and continues to advise for The Beet. In this week’s podcast, Sonya talked with Sun about his switch to a plant-based diet, his renewed energy, and commitment to hard work. Key Takeaways: Transitioning to a plant-based diet Energy and performance boost with the diet shift Setting expectations when returning to endurance sports Creating thebeet.com Becoming a trained chef How plant-based eating provides the needed energy stores Waking up refreshed after lifestyle change Don't be intimidated by hard work Links: Check out thebeet.com Learn more about Rewire Fi

Meghan J. Ward is an outdoor, travel and adventure writer, and a Fellow of the Royal Canadian Geographical Society. Meghan has written several books, as well as produced content for films, anthologies, blogs and some of North America’s top outdoor, fitness and adventure publications. As a consultant, she coaches writers and photographers to help bring their projects to life and ensure their work is seen by a wider audience. She lives in Banff, Alberta, with her husband, Paul Zizka, and their two daughters. In her most recent book, Lights to Guide Me Home, Meghan takes us on a trip around the world while chronicling her transitions through some of life’s major milestones. From Costa Rica to Nepal, Rapa Nui to Malta, Meghan explores what it means to carve out her own identity amidst family expectations, her responsibilities as a parent to young children, and her marriage to an ambitious travel and landscape photographer. Whom will she discover beneath these entanglements? Key Takeaways: The decision to ha

This week, Sonya and Hannah sat down to answer your questions. Sonya Looney is a professional mountain biker, Word Champion, 4x National Champion and has taken on and won the hardest endurance stage races and 100 milers around the world. She has her Master's of Science in Electrical Engineering, has completed pre-med coursework, and is a Certified Health Coach from Vanderbilt University's Department of Integrative Medicine. She also is a mental performance coach. Hannah Otto, professional mountain biker and gravel racer for co-title sponsors Pivot Cycles and DT Swiss. She has a degree in Athletic Training (healthcare) and Exercise Scientist, is a USA Cycling Coach and a Board Certified Athletic Trainer. Hannah was a 2020 Olympic Long Team Member and the 2022 Leadville Champion, and 4x National Champion. Key Takeaways: Motivating others and yourself Using curiosity Picking challenges What is your why? Setting realistic goals Training for climbs Power is just a metric Life lessons from profession

Taking time to savor broadens how you view yourself and the world. Interestingly enough, savoring can have internal or external circumstances. I'll tell you about different ways you can add savoring into your day that is as simple as a quick shift in your focus. Key Takeaways: 3 ways to savor Actionable ways to savor Savor discomfort

Brent Yates, author of The Gravity of Up, is an entrepreneur, philanthropist and speaker. Over 10 years ago, Brent was falling apart. Everything he knew about his life was changing. But a group of people came into his life that changed his trajectory. He worked hard to reject negative mindsets and move towards happiness.  In this week’s episode, Brent shares his story, from childhood to his later years, and how he went from a bully to humble and kind. Key Takeaways Everyone has a story Untangling a complex past Overcoming being a bully Pain motivated transformation Humble and kind How to bring people up around you How he views his senior years Learn more about Brent here.

In this week’s podcast, Sonya sits down with the authors of Choose Growth, a workbook designed to guide readers through their commitment to growth and self-actualization. The book was created by psychologist and host of The Psychology Podcast Scott Barry Kaufman and positive medicine physician and researcher Jordyn Feingold. The workbook includes exercises grounded in positive psychology and the core principles of humanistic psychology. Scott is a cognitive scientist and humanistic psychologist. He is a professor at Columbia University and the founder and director of the Center for Human Potential. Scott has authored a number of books, including Transcend: The New Science of Self-Actualization. He received his B.S. in psychology and human computer interaction from Carnegie Mellon, an M. Phil in experimental psychology from the University of Cambridge, and a Ph.D. in cognitive psychology from Yale University.  Jordyn is a psychiatry resident at the Icahn School of Medicine at Mount Sinai and graduated fro

Bret Biggart is the Chief Executive Officer of Freedom Solar LLC and oversees almost 1,000 employees. He is most proud of the culture at Freedom Solar, which has been named one of the Best Places to Work in Austin for two years running. Bret previously served as Director of Business Development for the Austin-based asset management firm WaterStreet Investment Consultants with a concentration in alternative investments and, prior to that, acted as Vice President of Business Development at Saracen Energy Advisors. Before Saracen, his investment background consisted of over four years with two private equity firms. Bret received an MBA from the Jones School of Business at Rice University and graduated with a BA from the University of Texas at Austin. He is also a member of Young Presidents Organization (YPO). In this week’s episode, Sonya and Bret talk about navigating expectations, his journey to sobriety, going after big things and becoming CEO of Freedom Solar. Key Takeaways Navigating expectation

Competition, defining success, and self-esteem are closely linked. At first glance, competition pits us against each other because there can be only one winner, or at work, only one or a few people get a promotion or recognition. Also, the internet exacerbates competition with follower counts, likes, podcast charts, algorithms that celebrate winners. As a professional athlete, I've experienced the elation and celebration of winning a race, and also seen the difference if I finished second or even nowhere near the podium. The problem with linking a "successful" competition solely to the outcome is that it's potentially damaging to connection with others and to one's self-esteem. So, how do we show up for a competition with awareness, get the best out of ourselves without our self-esteem taking a hit, and build connection instead of division? - The Problem with Competition - Competition, Self-Esteem, and Self-Worth - Competition is about mastery - A healthy view of competition 

Sun Sachs, a long-time endurance athlete and software developer, is the CEO and Co-founder of Rewire Fitness, a mental fitness platform for athletes to avoid burnout by providing tools that improve mindset, readiness and resilience. He is passionate about animal welfare, the environment and human health. Sun co-created the plant-based media brand - www.thebeet.com - which merged with Forks Over Knives. He is a plant-based culinary chef graduate and continues to advise for The Beet. In this week’s podcast, Sonya chats with Sun about brain endurance training, performance and his app, Rewire Fitness. Rewire provides neuro-training, mental readiness assessments, and mindset recovery. Key Takeaways   What is brain endurance training? Tracking cognitive fatigue Cognitive fatigue and physical fatigue How to adapt your perception of effort What mental recovery looks like The power of priming Breath work for performance