Grow the Good

Here’s what you’ll learn:

- Maintaining present-moment awareness and breath-focused mindfulness can achieve consistent high-level performance
- How to focus on task-oriented actions and using instructional self-talk rather than judgment or motivation
- Why balancing the need for planning with staying present and content is key
- The benefits of collaborating with a mental performance coach
- Recognizing the signs of mental versus physical fatigue are crucial in preventing burnout

LINKS:

- Connect with Dr. Sara Mitchell
- Learn the difference between high performance and high achievement 
- The Mindfulness of Cycling with Olympian Haley Smith
- Mindset Mastery: Elevating Performance with Neal Palles

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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. 

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 what you'll learn:

• Embrace curiosity and flexibility in your career path
• Prioritize science-based nutrition and fitness advice
• Understand the nuances of carbohydrates, sugar, and fiber
• Benefits of plant-based eating
• Sleep quality of sleep quantity

LINKS:

• Learn about Lauren
• Gut health and immunity with Dr. Will Bulsiewicz
• Plant-based athletic performance with James Wilks

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

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 with Alex Pang

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

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
- Motherhood and Professional Athletics with Beach Volleyball Player Betsi Flint
- More episodes about parenthood, pregnancy, and sport

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

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.

• Implementing the Practice: Discover actionable tips and techniques to weave moving meditation into your training, enhancing both focus and presence.

• Real-Life Insights: Draw inspiration from my personal experiences and the tangible benefits I’ve encountered from integrating mindfulness into my riding.

• Scientific Perspectives: Explore compelling research that elucidates the positive impacts of meditation on both athletic performance and mental health.

Reconnect with this rejuvenated practice, reminding us all of the serene power nestled within mindful movement.

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

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 organizational and societal support is vital for fostering meaningful work environments
- How to invite a sense of "mattering" into your work and workplaces

LINKS:

- Learn about Eudamonic by Design
- Learn about finding meaning and purpose 
- Listen to my episode with Cory Muscara

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

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 lifestyle, this episode is packed with motivational insights and actionable tips.

Here are a few key takeaways:

• Learn how you can fuel massive muscle gains with plant-powered nutrition without compromising your health or ethical values
• Why dairy can negatively impact athletic performance and recovery
• The truth behind increased energy and performance from a plant-based diet
• Tips for building strength while eating vegan
• How you can make small changes every day to increase your energy and vitality with plant-based living

Want to learn more? 

The Plant-Based Athlete with Robert Cheeke
From Olympics to Advocacy with Switch4Good's Dotsie Bausch
Other plant-based episodes

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

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 testament to the strength found in vulnerability and the endless possibilities that await when we dare to step outside our comfort zones. We explore how adventures, both big and small, can profoundly impact our lives. 

KEY TAKEAWAYS:

• Pivot Points in Life: How to steer your life in a new direction through the transformative power of adventure.

• Going with the Flow: Understanding the importance of being present and adapting to changes as they come.

• The Art of Mindfulness and Meditation: How daily practices can help you overcome challenges and maintain inner peace.

• Getting Out of Your Own Way: Tips and guidance on self-awareness and maximizing your potential.

LINKS:

• Learn more about Shelby Stanger

• Listen to Wild Ideas Worth Living podcast

• Read Will to Wild

• Sign up for my weekly newsletter! 

• Want more adventure? Listen to this episode about overcoming limiting beliefs with world record explorer Colin O’Brady

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

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:

1. Replacing just 3% of calories from animal protein with plant protein can lower mortality risk by 10% according to NIH research.
2. Meeting recommended daily protein intake through a variety of whole plant foods like legumes, nuts and seeds is important for health and well-being.
3. Small shifts towards plant-based protein sources can make a big impact on health outcomes over time.
4. A whole food plant-based diet is the most effective approach for sustainable weight loss and disease prevention.
5. When and how we eat can impact more than calories alone due to absorption, appetite and metabolism.

Want to learn more?

• Plant-Based Protein with Brenda Davis
• How Not to Diet with Michael Greger
• How Not to Age with Michael Greger
• Other plant-based episodes

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