Grow the Good

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, highlighting the importance of flexibility, communication, and self-care.

KEY TAKEAWAYS

1. Returning to sports after having kids is very challenging both physically and mentally.
2. There is a lack of support for postpartum athletes from sponsors, races, and in general.
3. Having a positive mindset and not giving up can help overcome mental hurdles.
4. Flexibility and communication are needed to balance parenting and competing.
5. Sharing real stories of challenge and success can inspire and support other mothers.

LINKS

- Learn more about Amanda Basham's career
- Watch my documentary for free: Benched
- Listen to Work, Parent, Thrive with Yael Schonbrun
- Check out my solo episode, Rethinking Competition

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

Professional beach volleyball player Betsi Flint brings a unique perspective to our audience of endurance athletes and high performers. As the first volleyball player we've had on the podcast, she offers invaluable insights into the mental aspects that are so crucial to success in sports, life, and motherhood.

As a Team USA 7-time AVP champ, Betsi has earned Gold in China and Silver Medals in Canada and Australia in the Olympics. She has also nailed the delicate balance of motherhood and athletic career. 

Betsi shares candidly about the financial challenges of competing professionally in volleyball, shedding light on the often-overlooked realities of life as an athlete. Plus, we learn strategies and support systems that Betsi relies on to thrive in life and work.

Here are a few key takeaways:

- Finances of Professional Sports: Athletes rely on tournament placements, sponsors, and their own funds.
- Motherhood and Sports: How support from family, prioritizing recovery and sleep, and employing mental skills help to overcome challenges.
- Coping with Loss: Learn how Betsi uses Journaling, working with a mental coach, and using self-talk to help with mental preparation.
- Perspective on Competition: Can appreciating how others push us to higher levels provide a better perspective?
- Finding Purpose and Fulfillment: Why pursuits beyond just athletic achievements like inspiring others and connecting with family is important for ongoing motivation.

LINKS:

- Check out my solo episode, Rethinking Competition
- Cultivating an adaptive mindset on competition with Kim Perkins, PhD

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

It's time to rewrite the narrative of self-criticism and embrace the transformative power of self-compassion. Dr. Diana Hill joins us from a writing retreat in Costa Rica to explore the challenges of self-criticism, the science behind self-compassion, and practical techniques for cultivating kindness toward oneself.

Diana Hill, PhD, is a clinical psychologist, international trainer, and sought-after speaker on Acceptance and Commitment Therapy (ACT) and compassion. She also hosts the podcast Your Life in Process, author of The Self-Compassion Daily Journal, and the upcoming book Wise Effort.

Throughout our discussion, Diana shares invaluable insights into the challenges of writing and self-criticism, drawing from her extensive expertise in psychology and personal experiences. Together, we explore the profound impact of cultural influences on self-esteem and individualism, shedding light on the societal pressures that can make practicing self-compassion a daunting task for many of us.

Here are a few key takeaways:

- Self-compassion involves acknowledging suffering within oneself and offering help/kindness, while compassion also includes offering this to others.
- Cultural and societal pressures like individualism and needing to "be special" can make self-compassion difficult.
- Why self-compassion improves performance and motivation by allowing one to recognize non-aligned commitments.
- Learn how embodiment practices like adopting compassionate postures can aid self-compassion over cognitive techniques alone.
- How to approach difficult emotions with compassion through the body.

LINKS:

- Listen to my first podcast about self-compassion with Dr. Kristin Neff
- What is "fierce compassion"? Learn more from Dr. Kristin Neff
- Tune into my solo episode about self-compassion
- Learn more about 

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

In a world filled with endless possibilities and opportunities, setting goals is often seen as the key to success. But what exactly makes a goal effective, and how can we avoid common pitfalls in the goal-setting process? I sat down with renowned goal-setting expert Caroline Miller to learn practical strategies for achieving our toughest goals and cultivating the determination to see them through.

Caroline shares what it means to develop grit how to cultivate intrinsic motivation. We talk through the differences between learning goals and performance goals, explore the concept of 'good grit' versus 'bad grit,' and discuss practical strategies for building self-regulation and finding balance in our pursuit of challenging goals.

Tune in to learn grit impacts all of us, from young kids in the next generation, to professional athletes - there's something for everyone in this episode!

Here are some key takeaways:

- The differences between learning goals and performance goals
- Types of good and bad grit
- Building self-regulation and intrinsic motivation
- Finding a balance between challenging goals and short-term satisfaction
- Developing grit in younger generations
- The importance of lived experience in applying positive psychology concepts

Links:

- Check out my ultimate guide to goal setting
- Learn how Mario Fraioli coaches athletes to focus on growth over goals
- Read my blog about the risk of unrealistic standards

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

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 Informs the Present: Jenny's upbringing in New Zealand and background in running

- Navigating Career Transitions: Hear about her transition to mountain biking and racing career accomplishments

- Motherhood on Two Wheels: The impact of having a child on her training and racing

- Aim High Performance: Her philosophy and approach to coaching athletes, especially adolescents

- Changing Identity: Jenny shares her views on aging as an athlete and cultural identity

LINKS:

- Learn more about Jenny's coaching and Aim High Performance

- Check out other episodes about parenthood and athletics

- Listen to another powerful interview about balancing motherhood and the podium with '>

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

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:

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

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 critical.
• Enjoy the ride: Focus on the activity itself rather than outcomes or social comparison.
• Lead with curiosity: How to approach competition with curiosity rather than judgment of yourself and others.
• Set realistic expectations: Lowering perfectionistic standards can support you and others

• Check out Kim's website
• Read Kim's book "Winner Take None"
• Interested in rethinking competition? Listen to this solo episode
• Find out what's behind the Winning Mindset with Jake Thompson

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

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 and routine

- Coaching Considerations: Should amateurs seek coaching? We break down factors like the financial investment, the importance of being informed, and the transformative power of aligning expectations

LINKS

- Check out Joe's website

- Read The Triathlete's Training Bible

- Want to learn more about peak performance aging? Listen to this episode with NYT Bestselling Author

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

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 finding a true flow state

- Building team flow: requires trust, open communication, common goals, and regular feedback.

- Tips for how to cultivate flow: Doing things you love, aligning with your skills, and dedicating focused time

- Why feedback is so crucial: It can spotlight processes, not just results, and be delivered respectfully to foster trust

LINKS

- Check out Orin's website

- Learn more about flow states with 

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

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, Big Impact: The groundbreaking NIH study about replacing animal protein with plant proteins
• Plant-Powered Staples: How to rely on legumes, tofu, tempeh, and veggie meats as top-notch plant-based protein sources
• Caloric Sufficiency: How to help the body effortlessly receive the protein it needs for optimal function
• Culinary Convenience: Making the shift to plant-based cooking using batches and staples
• Health is Freedom: Why our choices now impact how we can live later

LINKS

• Check out Brenda's new book
• Are you a plant-based athlete? Check out this episode with Brenda Davis
• Learn more about plant-based eating with kids with Alex Caspero AND Whitney English

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