GROW THE GOOD REPLAY // 

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.

Transitions are inevitable. Whether it’s becoming a parent, shifting careers, retiring, or simply navigating unexpected change. But why do transitions feel so unsettling, and how can we meet them with more self-compassion and patience?

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.

On this special crossover episode of Grow the Good, I'm resharing a  conversation with Travis Macy from The Travis Macy Show.

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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.

Validation is more than just nodding along. It’s the foundation of healthy communication, trust, and connection. And for today’s guest, it could change the world as we know it. In this episode, I sit down with Dr. Caroline Fleck, licensed psychologist, corporate consultant, and author of Validation: How the Skill Set That Revolutionized Psychology Will Transform Your Relationships, Increase Your Influence, and Change Your Life. Her work has been translated into nine languages and has been featured in The New York Times, Good Morning America, and more.

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.

Have you ever achieved a big goal, only to feel something was missing afterward? Or wondered why no amount of external validation ever seems quite enough? Today, I’m excited to reshare a meaningful conversation from the Mental Training Lab podcast, where I sat down with sport and performance psychology expert Pete Kadushin to talk about the powerful concept of “mattering.”

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.

I just got back from the International Positive Psychology Association World Congress in Brisbane, and I’m still buzzing with ideas that stretched how I think about well-being, purpose, and what it means to truly flourish.

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.

What does it really mean to live a rich life? Today’s guest, Dr. Shige Oishi, challenges what we usually think of happiness and meaning by introducing us to the concept of a "psychologically rich life."

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.

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

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

Can you chase high performance and well-being without burning out? In this special crossover episode of Grow the Good, I'm resharing a super relevant conversation with Dr. Jon Beale and Nick Holton from the FlourishFM podcast.

On the other side of the mic, I open up about my journey as a world champion athlete, speaker, and coach, and how this pursuit of meaningful accomplishment has led me to reimagine success. We get into what it means to matter, why outcome-focused goals can drain us, and how intentional imbalance (yes, imbalance!) can actually help us thrive.

You’ll hear about:
- Why “intentional imbalance” can be a healthier alternative to chasing perfect balance
- The difference between personal success and meaningful accomplishment
- How the concept of “mattering” fuels motivation, connection, and sustainable performance
- Practical tools to align goals with values and avoid burnout

Originally aired on FlourishFM, this is a conversation I couldn’t wait to share again.

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

Are your “exercise rules” helping or hindering your joy, vitality, and overall well-being? I’m your host Sonya Looney, and in this transformative episode of Grow the Good, I sat down with renowned movement experts Katy Bowman and Diana Hill to challenge traditional fitness narratives. Together, we explore how rigid identities around exercise can limit our potential and discuss practical strategies for creating a more flexible, joyful, and values-driven relationship with movement.

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.