The Sonya Looney Show

From her upbringing in New Zealand to her career as a multi-sport athlete, Jenny Smith has proven that you can achieve athletic excellence while balancing changes in identity. 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 Info

At the height of the "Got Milk" campaign, Olympic silver medalist Dotsie Bausch found herself appalled at the assumption that dairy milk created successful athletes. She decided to do something about it. I sat down with the remarkable cyclist and advocate to hear her story of overcoming adversity, conquering anorexia, and finding solace and strength in cycling. While her transition to a plant-based diet was initially fueled by ethical convictions, it ultimately led her on a quest for improved health and performance. She shares her path to found Switch4Good, a nonprofit organization she founded to promote plant-based eating and challenge the dairy industry's status quo. Plus, her advocacy for the Add Soy Act and its potential to provide healthier, non-dairy options in schools. Dotsie's journey has always inspired me to challenge norms, embrace change, and live with purpose - even when you are going against the grain. I hope it brings some strength to you, too!   Here are some key takeaways: - Dotsie's St

Competition isn't just about winning—it's about growth, resilience, and pushing beyond our limits. I sat down with former pro speedskater and organizational psychologist Kim Perkins to talk about how competition shapes our lives and how to harness the power of an adaptive mindset. Together, we explored the multifaceted nature of competition, including how it can be both a source of inspiration and a powerful challenge in our lives. With a Ph.D. in positive organizational psychology and experience as a journalist, Kim brings a unique perspective to the playing field - and our conversation. From reframing rivalries to embracing self-compassion, you will learn powerful strategies for cultivating a more adaptive mindset around competition.  KEY TAKEAWAYS Differentiate: Look for ways you are different from competitors rather than focusing on similarities, to avoid unnecessary rivalry. Finding compassion: How to extend understanding to yourself and others, and cut people some slack rather than being overly critic

At the remarkable age of 80, Joe Friel is a testament to the power of staying engaged in the activities that bring joy and fulfillment. He is an active endurance sports coach, author of 17 books, and a trailblazer in the realm of multisport coaching. 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

Flow—an elusive state where time seems to dissolve, and we're fully immersed in the present moment. But how do we get there? Dr. Orin Davis is self-actualization engineer and the first recipient of a doctorate in the field of positive psychology. Today, he joins us to explain the complexities of what flow really means, and how we can incorporate it in our lives - both personally and professionally.   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

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

How can we find meaning and purpose in our lives? And what does a meaningful life really look like? Woven through personal stories and the lens of science, this episode is a reflection of my own search for meaning - and an invitation for you to do the same.   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

What if the key to peak performance lies not just in physical strength but in the intentional integration of breath, mind, and authentic living? In her new book, "Awake Athlete," mindset coach Jess Gumkowski offers a recipe for mental health that seamlessly integrates activity and awareness for sustained embodied engagement. 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 d

Driven by his passion to reduce suffering and improve health, Dr. Michael Greger joins us to share the science-backed lifestyle changes that can help stave off preventable diseases and disability. From cognitive decline prevention to exercise, hormones, and anti-aging strategies, this episode is a comprehensive guide to embracing a vibrant and rich future.   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 t

Ready for a mindset transformation? In this episode, I sit down with Neal Palles, a Licensed Clinical Social Worker and Mental Performance Coach based in Longmont, Colorado. With a master's degree in applied sport psychology, Neal helps us better understand the intricacies of mental skills training and performance psychology - from embracing uncertainty and clarifying values to cultivating acceptance.   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 scenar

On the quest for contentment, I have learned so much from meditation and cultivating positivity. I had the privilege of chatting with the insightful Oren Jay Sofer about his transformative new book, "Your Heart Was Made for This."   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

In a world that changes every day, how do we stay flexible? I'm thrilled to have author and expert Brad Stulberg on the show to discuss his latest book "Master of Change," including concepts like rugged flexibility, order/disorder/reorder, identity, and much more. 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. A

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