The Sonya Looney Show

Today, I’m taking you along a trail ride, not just through the physical landscapes but through the terrain of our minds. It’s about confronting and managing the self-criticism that often accompanies our high expectations, especially when we push towards big goals in high-performance settings. In this episode, I’ll share how I transform self-criticism into a tool for growth and resilience. Whether you’re riding a bike, running a trail, or pursuing any challenge, this meditation is designed to help you maintain focus and foster a positive mindset.   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

Does success have a singular path? Lauren Costantini is a former neuroscientist turned nutrition coach, whose eclectic journey from performing arts to the pinnacle of science and athletics offers so many cool insights into achieving vibrant health. 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

I’m thrilled to be back on the airwaves after a two-month rejuvenation break! In today’s episode, I’m excited to share some personal updates including: completing my master’s in applied positive psychology, winning the downhill category at Singletrack Six, and my top-ten finish at Breck Epic. Plus, I’ll share more about my transition to part-time racing and my move toward focusing on coaching, speaking, and writing. Whether you’re chasing your own starting line or seeking a meaningful pivot in life, join me as we explore the power of authenticity and the impact of redefining success. Here's what you'll learn: - The importance of taking real breaks - Redefining success, accomplishment, and fulfillment - The power of savoring and reflecting - Challenges (and rewards) of balancing racing and parenthood - Embracing uncertainty and novelty LINKS - Turning in to Savoring - Finding Fulfillment Beyond Growth with Mario Fraioli- Mastery is a Practice, Not a Destination - The Science of Rest and Changing How We Work

As we celebrate during the Olympics, I am always struck by the power of elite athletes who are also navigating motherhood. In this Quick Study, I'm highlighting conversations with three incredible women who share their raw and honest experiences transitioning into motherhood while competing at the highest levels.    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 - Mot

As I’ve recently raced the TransRockies, the importance of mindfulness in riding, sport, and life was vividly reminded to me. Mental well-being isn’t just a component of high performance—it’s the foundation. This episode revisits our exploration into the transformative practice of moving meditation, specifically tailored for cycling.   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.

Today, we’re tackling a crucial topic—finding and fostering meaningful work. It’s not just about what we do, but aligning our work with our deepest values to find joy and purpose every day. I’m thrilled to be joined by Andrew Soren, a leader dedicated to enhancing well-being in the workplace. 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 organizatio

Plant-based nutrition can change our overall health - but how can it impact athlete performance? In today’s “Quick Study” episode, I'm excited to highlight two remarkable advocates for plant-based living—Olympic silver medalist Dotsie Bausch and vegan bodybuilding pioneer Robert Cheeke. 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 life

Can our biggest challenges become gifts? I’m excited to reshare an incredibly enriching conversation with Shelby Stanger, author of “The Will to Wild” and the voice behind the inspiring podcast, Wild Ideas Worth Living. As I wrap up my master’s thesis and embark on new challenges, Shelby’s journey through life’s big changes, her passion for adventure, and her insights into overcoming fears resonate deeply with me—and I know they will with you too.   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 testam

Welcome to a new series called “Quick Study." Today we’re diving into how a plant-based diet can significantly boost your longevity and vitality. If you are an avid listener, you know this is one of my favorite topics. So, I was excited to reference conversations with two experts Brenda Davis and Dr. Michael Greger, as we unpack the benefits of filling your plate with plant-based proteins. 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: Replacing just 3% of calories from animal protein with plant protein can lower mortality risk by 10% according to NIH research. Meeting recommended daily protein intake through a variety of whole plant foods like legumes, nuts and seeds is important for health and well-being. Small shifts towards plant-based protein sources can make a big impact on health outcomes

Just how high are your standards when you're striving for your goals? Are you striving for excellence or are you striving for perfection? 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 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

Legendary climber Beth Rodden has accomplished so much in her incredible career - and is now also bravely shared her personal journey of growth. I sat down with Beth to hear about her experiences navigating professional climbing as a woman, the highs and challenges of achieving big goals, and how becoming a mother completely shifted her perspective. 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: - Na

Ilene Schaffer is a passionate advocate for the Master of Applied Positive Psychology (MAPP) program at the University of Pennsylvania. Ilene joined me to explore the transformative journey of pursuing MAPP, its impact on individuals and communities, and the practical applications of positive psychology in everyday life. 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. O

Did you know that belief in reliable social connections enhances our wellbeing, reduces stress, and boosts life satisfaction? That’s right, today we’re talking about a topic close to my heart: the power of perceived support. I'm thrilled to be joined by four incredible women athletes to explore how support fuels athletes' performance, motivation, and self-belief. From rising star cyclist Ellen Campbell to the trailblazing trail runner Courtney Duwalter, 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 N

Contemplating our limited time on Earth can motivate us to pursue vitality, meaning, and courage in our everyday lives. In this episode, executive coach Jodi Wellman shares insights on practical strategies for overcoming fears, finding purpose, and injecting more joy and adventure into our routines. Jodi is an executive coach, author, and the founder of Four Thousand Mondays. She is also a graduate of the Masters of Applied Positive Psychology at the University of Pennsylvania.  Her latest book explores how embracing our mortality can inspire us to live more intentionally and authentically. This enlightening conversation will help us harness the transformative power of embracing mortality. Don't miss out on valuable insights that can help you unlock a more fulfilling and purposeful life. Here are a few takeaways: - How thinking about death can motivate living intentionally without regrets by focusing on a limited time horizon - How pursuing both vitality and meaning through experiences and purpose can lead

Play is more powerful than you may think. I had the pleasure of sitting down with the incredible Dr. Elaine O'Brien to explore the wonderful world of play in our adult lives. Elaine shared the countless ways that play can enhance our well-being, boost our performance, and fuel our personal growth. 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 streng

When Daniel Troia set off on a cross country bike tour across the United States, he had packed light. In fact, he traversed 7,000 miles with no money, and no food. He joined Sonya Looney to share stories of long-distance bike touring, the transformative power of human connection, and the profound lessons he's learned along the way. 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 willingne

Perfectionism, self-criticism, self-hatred. As an athlete, academic, or even a parent, finding the path to self-compassion can be easily interrupted. Psychologist James Kirby helps break down the nuances of these feelings and their profound impacts on mental health and well-being.  Sonya and James talk about different types of self-criticism, the importance of self-compassion in goal-setting and relationships, and practical strategies for fostering self-compassion in daily life. Plus, learn how your relationships are affected.  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

How can moving our bodies and connecting with others optimize brain health across our lifespan? I sat down with Dr. John Ratey and Travis Macy to discuss how our modern lifestyles may be affecting our innate human tendencies. 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 prog

Why is food so complicated for us? As a professional mountain biker, a national board-certified health and wellness coach, and my certification in plant-based nutritional studies, I know firsthand the importance of fueling our bodies with the right foods. 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

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, highlight