Grow the Good

How do you truly unlock your potential—not just in sport, but in life?

In this episode of Grow the Good, I’m joined by Pete Kadushin, performance psychologist, educator, and Manager of Learning and Development for the Chicago Blackhawks. Pete brings over 15 years of experience working with elite performers in professional sports, collegiate athletics, and the military.

We talk about why building a mindful relationship with your body is crucial for resilience, flow, and sustained high performance. Pete shares powerful insights on nervous system regulation, the sweet spot between challenge and relaxation, and how to translate low-stakes practice into high-stakes performance.

We also explore the personal side of performance psychology—how these practices show up not just at start lines and game days, but in everyday life, from raising your hand in a classroom to handling life’s unexpected challenges with more grace.

If you’ve ever felt overwhelmed, disconnected from your body, or struggled to bring your best under pressure, this conversation is packed with practical tools and inspiring mindset shifts.

Here’s what you’ll learn:

1. Why mindfulness and nervous system regulation are essential performance tools
2. How to use body awareness to build confidence and resilience
3. The role of flow—and how to create the right conditions for it
4. Practical ways to simulate pressure and prepare for peak moments
5. How to build a better relationship with your body for long-term wellbeing and success

Join us for this eye-opening conversation and learn how to grow your resilience, performance, and connection—on and off the field.

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

Today's episode features an episode of the Meaningful Work Matters podcast hosted by Andrew Soren. 

Beyond Perfect Performance: Lessons from Sonya Looney

In this episode of Meaningful Work Matters, host Andrew Soren explores the intricate relationship between perfectionism and meaningful work with Sonya Looney, a unique voice at the intersection of elite performance and well-being. As a World Champion mountain biker with two decades of endurance racing experience, NBC-HWC-certified mental performance coach, and researcher, Looney brings both scientific rigor and lived experience to the conversation. Her unique combination of athletic achievement, coaching expertise, and interdisciplinary education allows her to offer distinctive insights into resilience, healthy striving, and the complex dynamics of perfectionism in high-performance settings.

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

Have you ever found yourself overcome by emotions—whether excitement at a race start, stress at work, or overwhelm from everyday life? In this Mindfulness in Action session, I explore practical strategies to regulate your emotions, inspired by Ethan Kross’s insightful new book, Shift. I'll share powerful tools, including mindfulness techniques focused on sound, cognitive strategies, and personal examples from my life as an athlete and mom.

Tune in to learn how to effectively recognize, manage, and harness your emotions, even during fatigue or stress, to enhance resilience and boost performance.

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

What does it mean to truly find meaning at work? This week, I'm thrilled to chat with my friends and positive psychology experts, Tamara Myles and Wes Adams. Their new book, Meaningful Work, offers powerful insights and practical strategies on how we can transform our careers and workplaces using their three-part framework: Community, Contribution, and Challenge.

In this conversation, we dive into how solo entrepreneurs, leaders, and teams can build a deeper sense of purpose, connection, and growth at work. We explore topics like aligning organizational values with actions, avoiding burnout by balancing autonomy with support, and how meaningful work can create both happier people and stronger business outcomes.

This episode couldn't be more timely—whether you're leading a team, running your own business, or navigating your next career move, you'll come away with actionable ideas to elevate your experience at work.

Key takeaways:

• How to intentionally cultivate community, contribution, and challenge at work
• Strategies to balance autonomy and support to prevent burnout
• Why aligning organizational values with daily actions is crucial
• Ways to create meaningful moments for yourself and others
• Practical tools to make meaningful work a sustainable reality

Links

• Connect with Tamara and Wes
• Meaningful Work: How to Ignite Passion and Performance in Every Employee 

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

How do you respond to rejection, uncertainty, or feeling like an outsider? Today's guest, Capella Fahoome, filmmaker and organizational development expert, believes these moments are opportunities for incredible growth. Capella shares her inspiring journey from psychology to award-winning filmmaking, highlighting the essential role of relationships, vulnerability, and authenticity.

We discuss her insights on leadership, the transformative power of storytelling, and her upcoming book, "The Outsider’s Guide to Filmmaking." This episode will remind you to embrace your uniqueness, foster meaningful connections, and celebrate the power of your personal narrative.

Here’s what you’ll learn:

• Take action in uncertainty: Don't wait for the "perfect" moment—small, consistent steps move you forward.
• Prioritize relationships: Empathy, authenticity, and gratitude are the heart of effective leadership and growth.
• Grow through rejection: Each setback is a chance to learn, adapt, and build resilience on your journey.
• Own your unique story: Focus on your own strengths and contributions rather than comparing yourself to others or seeking external validation.

LINKS:

- Learn more about Capella's work
- An episode about finding empathy and compassion with filmmaker Daniel Troia
- A conversation with Steve Magness about clarity and belonging
- The Mental Reset: How to break free from rumination

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

What does it really take to thrive in today’s world? Dive into this compelling conversation with Steve Magness, renowned performance coach and author of 'Win the Inside Game.' In this episode of Grow the Good, Steve and I unpack the essentials of maintaining a balanced identity amidst life’s challenges. We delve into his innovative framework for success—focusing on clarity, support, and belonging—and explore how these elements contribute to our overall well-being and performance.

Whether you're a parent, professional, or passionate pursuer of dreams, Steve’s insights on avoiding the pitfalls of a single-minded identity and the importance of diversifying interests are invaluable. Learn how to create your own 'luck' through broadened horizons and embrace the power of play and creativity to sustain motivation and fulfillment.

Here's what we'll learn:

- The challenges of maintaining clarity of identity as one becomes more successful and known for a particular pursuit
- The importance of cultivating social complexity and diverse support networks to provide perspective and reduce pressure
- Strategies for defining success beyond external achievements and tapping into intrinsic motivation and mastery
- The role of play, creativity, and embracing uncertainty in fueling ongoing growth and fulfillment

LINKS:

- Episode on toughness with Steve Magness
- Learn more about Steve
- The Mental Reset

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

In this reflective moving meditation, I am taking us on a trail ride through the serene greenery post a heavy snowfall, sharing her personal journey towards finding contentment amidst life’s relentless pace. I'm going to talk about the subtle distinction between rumination and reflection, emphasizing the value of embracing the present moment without the pressure of perfection. Let's practice some real strategies for identifying and savoring moments of peace, and learn how true contentment emerges not from relentless striving but through gentle acceptance of the now.

Here's what we'll practice:
- Contentment Through Acceptance: Understanding that contentment arises from accepting rather than altering our current circumstances.
- Distinguishing Feelings: Recognizing the difference between awe and contentment, and identifying what each emotion brings to our experiences.
- The Role of Environment: The impact of nature and serene environments in fostering a sense of peace and grounding.
- Mindful Practices: The benefits of mindfulness in transforming everyday moments into opportunities for deep contentment.
- Balance Between Striving and Being: How balancing our drive for achievement with moments of stillness can lead to a more fulfilled existence.

Listen to other moving meditations:
- Resilience and Recovery
- Grounding in Nature
- Daily Meditation
- Combat Self-Criticism

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

We've all been there - stuck in a thought loop about an experience, interaction, or feeling. But how do we break the cycle? Today, I'll explore the six common triggers of rumination, from social interactions to deep-seated resentments, and learn how to differentiate between harmful rumination and productive reflection. I'll guide you through effective mindfulness and cognitive techniques designed to break this cycle, enhance self-compassion, and move from passive dwelling to proactive action.

Interested in learning more? I'm hosting a three-week workshop, "The Mental Reset," geared to help you implement these strategies and achieve meaningful personal growth. Whether you're rehashing past conversations or fixating on uncontrollable outcomes, there is a clear roadmap to regain control of your thoughts and steer them towards a more positive and productive mindset.

Join me at SonyaLooney.com/workshops and start your journey toward mental clarity and resilience today.

Join the experience: sonyalooney.com/workshops

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

Mindfulness expert George Mumford has traversed a remarkable path from injured athlete to mind-body guru and has inspired countless individuals, from NBA legends like Michael Jordan and Kobe Bryant to corporate leaders and Olympic athletes. In this episode, George shares invaluable insights on achieving peak mental states through “no mind,” embracing life’s challenges, and cultivating deep connections.

You’ll learn George’s philosophy of focusing beyond personal achievements to embrace a service-oriented approach to mindfulness. Whether you’re striving for personal growth or professional excellence, George’s story and strategies will enlighten your path to resilience, awareness, and true fulfillment. Tune in for an enlightening conversation about turning towards the light of our inner wisdom and potential.

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

Join me, Sonya Looney, in our first moving meditation of 2025. Today's journey is about harnessing patience and acceptance amidst life's unavoidable interruptions. I'm back on the bike after my longest training break, so it feels more relevant than ever to highlight the importance of emotional regulation, the power of naming our emotions, and the crucial role of acceptance in building resilience.

As we ride together, I'll guide you through mindfulness practices to help manage discomfort - both physical and emotional - and reinforce the value of optimism and social support. Whether you're sidelined by illness, facing personal setbacks, or just feeling overwhelmed, this meditation is a reminder to embrace the present, accept your circumstances, and find strength in your experiences.

Here's what we'll do:

1. Embrace patience and let go of control.

2. Practice acceptance and emotional regulation.

3. Zoom out and find broader context.

4. Leverage your inner strength.

5. Focus on the present moment.

Check out other moving meditations:

- Grounding in Nature

- Daily Meditation in Motion

- A Moving Meditation to Combat Self-Criticism

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