In our quest for self-improvement, it's easy to focus solely on measurable progress—faster times, more significant achievements, and tangible results. However, growth extends beyond these external markers. In this episode, running coach Mario Fraioli joined me to discuss a topic we are both deeply passionate about: doing an activity for its own sake.

As an elite athlete, writer, and coach, Mario has deep insight into how process, dedication, and commitment can bring satisfaction, regardless of the outcome. He shares the powerful shift in perspective that consistency comes from commitment and how much our mood can determine our understanding of progress. Plus, we talk about the significance of relationships and lifestyle in finding true fulfillment.

Mario's wisdom has left a lasting impact on me, and I hope it resonates with you too.

 

KEY TAKEAWAYS:

• The work itself can be the reward, not just external achievements or metrics.

• Growth doesn't always mean measurable progress - it can be internal too.

• Consistency comes from commitment to your values and goals.

• It's important to find fulfillment from relationships and lifestyle, not just outcomes.

• Pivoting requires honesty about what still serves your values and purpose.

 

LINKS: 

• Learn more about Mario Fraioli and subscribe to the morning shakeout newsletter

• Washington Post Article featuring Sonya and Erin Huck, by Yael Schonbrun

• Episode with Erin Huck and Sonya about Athlete Motherhood

• How do you go about setting goals? Check out this episode about measuring progress

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

I'll be taking you on a journey through my academic adventure as I pursue a Master's degree in Applied Positive Psychology. I'm excited to share the fascinating insights I've gained, the classes I've been taking, the papers I've been writing, and the transformative concepts that have left a profound impact on my life.

I discuss key components like positive interventions, flourishing, and the intriguing concept of maximizing versus sacrificing. I'll share how these ideas have the potential to shape our daily lives and bring about positive change.

And ultimately, this is a tool for my daily life, too. I share personal experiences with positive interventions and my quest for greater pride and gratitude. I offer practical insights into implementing these interventions in your own life and the incredible impact they can have on your overall well-being.

We'll also reconsider the concept of connection and why feeling like we're a burden, asking a "stupid" question, or bothering someone can lead to isolation rather than enriching society. It's a powerful perspective that can change the way we interact with others and build meaningful connections.

Together, we'll gain valuable insights and practical tips that can change the way you approach life and well-being. I'm with you on this journey of personal growth, adventure and our mission to be better every day.

KEY TAKEAWAYS:

- What is a positive intervention? - Why we should consider experiencing more positive emotions - The importance of feeling pride as a way to celebrate success - How to give and receive gratitude - How we make decisions and why we shouldn't always shoot for best - Rethinking connection: How can we focus on interaction, rather than isolation

LINKS:

• Positivity by Barb Fredrickson
• Paradox of Choice by Barry Schwartz
• Generations by Jean Twenge
• Happy Together by James and Susan Pawelski

Want to hear more from Sonya? Tune into these solo episodes: - The Power of Small Wins - The Ultimate Guide to Goal Setting - Tuning in to Savoring

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

“I just can’t believe how grateful I am. I just love being a mom, and I am an Olympian.”

This episode features a special conversation with Erin Huck, recorded during the Women's Cycling Summit at Breck Epic. Erin is a mountain biker who competed in the women's cross-country event at the 2020 Summer Olympics, and the 2015 Pan American Games. She’s also a mom, like me.

We explore the remarkable journey of balancing motherhood with a flourishing athletic career. Our candid discussion covers postpartum physical rehab, shifts in racing perspectives, and the art of balancing multiple roles. Plus, we share our experiences with unexpected challenges, like infertility, uncertainties and fears we grappled with in continuing our athletic careers, and the complexities of sponsorship and identity in the world of competitive sports.

So, how do athlete parents find a balance between racing and parenting? Tune in to hear about how vital systems like childcare and meal prep are for training and maintaining flexibility in the face of change. This conversation is raw, honest, and essential for anyone leaning into the spectrum of parenthood experience. 

 

KEY TAKEAWAYS:

• The Ultimate Recovery: Learn tips for utilizing tools like rehab, fitness, and fueling after pregnancy 

• Managing Expectations: How does motherhood change performance?

• Appreciating Our Bodies: Reflections on the power of motherhood and developing empathy for changes in their bodies and appearances.

• Cycling and Identity: Hear about challenges navigating the sponsorship and training in the professional cycling world as moms

• Personal Experiences: Plus, we share anecdotes from our own motherhood journeys, miscarriages, and infertility 

LINKS:

• Want to hear more from inspiring athlete moms? Check out this interview with Olympian Kara Goucher
• Work, Parent, Thrive with Yael Schonbrun
• Tune into my series about being an athlete mother
• Learn tips on training the pelvic floor with Corrine Wade
• Explore exercise guidelines for pregnancy and postpartum with Catherine Cram

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

What is the biggest factor in our overall health? Relationships. And despite the hustle and bustle of our own lives, careers, and hobbies, relationships are not something we can put on the back burner and expect them to flourish. Each one requires time and effort. 

That’s why I was so excited to sit down with Yael Schonbrun, Ph.D., whose academic research revolves around the intersection of relationship problems and mental health conditions, in order to help individuals and couples manage work, parenting, and marriage more effectively. We are also joined by endurance athlete and podcast host Travis Macy. 

We take insightful research and information from relationship psychologists and authors, and discuss each facet through our own experiences. Our conversation explores the shared challenges and joys of navigating the path of love, along with tangible strategies for building strong relationships. 

So how can we be our best selves in partnership and friendship? Let's take a deep dive into the complex and ever-fascinating world of relationships and find out how we can change the dynamic to work better for everyone.

KEY TAKEAWAYS:

• Manage Expectations: Learn to appreciate the limits of what one person can provide.

• Effective Communication: Open, honest, and empathetic communication is the cornerstone of healthy relationships.

• Reaching Toward Acceptance: Find out why Yael believes "acceptance paves the way for change"

• Overcoming Overwhelm: How to identify what truly matters and do less to reduce stress in your life and relationships.

• How to Prioritize Love: Can personal growth and self-improvement strategies change the way we exist in relationships?
  
  

LINKS:

• One of my most popular episodes: The Paradox of Expectations

• There's always time to start with the basics: How to be a Better Communicator

• Ready to simplify your life? Listen to Subtracting with Leidy Klotz

• Interested in learning more from Yael? Check out this interview about her book Work, Parent, Thrive

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

“Everesting” is not a race against others; it's a journey of self-discovery, pushing you to face your doubts and limitations. That’s exactly what sets 29029 apart; it's a unique challenge that involves hiking up and down mountains - Sun Valley, Jackson Hole, Whistler, and many more around the world - for 36 hours, striving to climb 29,029 vertical feet, the equivalent of Mount Everest. 

Marc Hodulich, co-founder of 29029, shares how the concept emerged from measuring workouts by vertical feet gained, not distance. It's a fresh perspective that transforms personal growth and community building. Lindsay Wojciechowski, a family nurse practitioner, participated in the first “Everesting” challenge. She lets us in on her inspirational experience of overcoming doubts by focusing on one step at a time.

Tune in to find out how this unique event empowers individuals to step outside their comfort zones, celebrate small victories, and build an unwavering sense of community and confidence. Together, we explore what it takes to climb 29,029 feet in 36 hours and unlock a resilient mindset that can transform every aspect of life. 

KEY TAKEAWAYS:

• Learn how 29029 aims to be inclusive by having a low barrier of entry through hiking and creating space for anyone to get out of their comfort zone.
• How celebrating small wins and progress even if the full goal isn't reached can still build confidence
• Connecting with others through shared challenging experiences can form lasting bonds
• Why staying present can help you overcome doubts and dark moments in the midst of struggle
• The power that mindset has in training; it’s as much about mental preparation as it is about physical fitness.

LINKS:

• Learn more and register for this Everest challenge
• Dive deeper into Marc & Lindsay's stories
• Sign up for my weekly newsletter! 
• Want more? Listen to this episode about Rob Lea and his Ultimate World Triathalon

 

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

Plant-based eating brings energy and vitality to humans - but what does it do for our planet? I sat down with author Cory Davis to find out more about how our diets are connected to broader environmental issues and why the smallest choices can make the biggest impact.

Rooted in his love for animal rights, Cory’s sustainability journey led him to the intersection of natural resource management, intercultural relations, and animal activism. Cory sheds light on the power of choosing a plant-based diet. We explored how foods like tofu, lentils, and peas, with their minimal water requirements, can significantly reduce water usage and pollution.

Plus, Cory shared some radical insight into the potential of a global shift to plant-based diets and rewilding land used for animal agriculture – a move that could sequester 16 years' worth of carbon and boost our chances of meeting the Paris Agreement's climate goals.

Here are some key takeaways:

• • Plant-Powered Proteins: Opting for plant-based proteins like tofu, lentils, and peas promotes personal health and helps reduce water usage and pollution. 
  • The Beef and Dairy Dilemma: Cutting back on these products can significantly reduce greenhouse gas emissions, water usage, and land usage.
  • Collective Impact: Learn about small choices we can make every day towards a more sustainable future.
  • Diet Choices and Climate Change: Cory shares some staggering statistics about how our eating habits impact the environment.
  • Sharing Sustainability: Get tips on how to encourage sustainable choices amongst family and friends.

Links:

• Watch the documentary: Forks Over Knives
• Get the book Plant-Powered Protein
• Learn more about Cory Davis and his research on plant-based protein
• Listen to Climate Change Solutions with Drawdown's Jonathan Foley
• Interested in more recipes? Check out Plant Based on a Budget
• Sign up for my weekly newsletter! 
• Want more? Listen to this episode about plant-based living with Maxime Sigouin

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

How can we break free from the traditional job-centric identity? And how can we redefine ourselves beyond our professional roles? Christina Wallace is a true trailblazer in the world of career and life design. She's a Harvard senior lecturer and the author of The Portfolio Life: How to Future-Proof Your Career, Avoid Burnout, and Build a Life Bigger than Your Business Card.

In this conversation, we got into the nitty-gritty of how diversifying your skills and experiences can give you a unique edge in navigating your career. We talked about the power of saying "yes" to unexpected opportunities, drawing from Christina's own life-changing experience of jetting off to a new country with someone she had just met. The impact of that bold move? It's been nothing short of transformative for her as an entrepreneur, parent, and creative soul.

Christina shared practical steps for seeing yourself beyond your job, designing a business model for your life, and crafting a portfolio life that defies the conventional notion of "work-life balance." Let’s challenge the status quo and inspire you to create a life that transcends your business card, and turn the "F-word" (Failure) into a powerful tool for success.

 

Here are a few key takeaways:

• Identity Beyond Career: Learn how defining yourself outside professional roles can unlock your full potential and purpose.

• Diverse Skills Pay Off: How Christina's experience in diverse fields enriches her unique perspective, enhances career opportunities and adaptability.

• Embrace the Unexpected: Why welcoming spontaneous choices can lead to profound personal and professional growth, broadened horizons and innovation.

• Craft a Portfolio Life: Learn how to rethink work-life balance and design a dynamic, meaningful life aligned with passions and interests.

• Personal "Board of Directors": How to cultivate personal mentors for diverse life aspects to navigate your journey effectively and achieve holistic success.

 

LINKS:

• Learn more about Christina Wallace
• Read The Portfolio Life by Christina Wallace
• Interested in saying "yes" to adventure and leaning in to the unexpected? Check out my conversation with Shelby Stanger
• Sign up for my weekly newsletter!

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

What is a flourishing community? What does it look like and how do we build it?

Last week, I started my Master's in Applied Positive Psychology from the University of Pennsylvania. And after my first intensive, I'm already in awe of the power of community building made available to us when we engage in communication, collaboration, and lifelong learning.

I was surrounded by classmates from diverse backgrounds who quickly transformed into an incredible community in just five days and I want to share some insights into the program's dynamic facilitation that made it all possible.

This program already holds a special place in my heart, in part because it's guided by the wisdom of one of the field's pioneers, Professor Marty Seligman. Witnessing him embrace lifelong learning and flexibility at the age of 80 was powerful. He sets an incredible example of finding meaning and purpose in aging and I found it invigorating - I hope the same for my future.

So, what have I learned so far? I had the pleasure of speaking with one of my brilliant classmates, Ilene Schaffer, to dig into our community toolkits. We explore essential themes such as trust, vulnerability, humility, and the profound impact of recognizing each other's unique strengths. Our conversation also touches upon positive communication, collaboration's triumph over competition, and the enduring value of lifelong learning. 

Key Takeaways: 

• Trust and Psychological Safety: Establishing an intimate, safe environment through communication from day one can foster vulnerability and authentic connections in the long run.
• Leadership and Humility: Discover the importance of leaders modeling humility and willingness to learn from others, even in positions of authority.
• Strength-Based Approach: How to recognize the individual capabilities of each person in order to understand how they complement one another, and you.
• Collaboration Triumphs: Understand why fostering teamwork over competition is the key to collective success and a thriving community.
• Plus, Power of Positive Introductions: Hear tips for elevating this seemingly simple process to rapidly deepen connections within a group and build a strong sense of community.

Links:

• Listen to Ilene's podcast, What's Possible
• Learn how to be a better communicator
• Interested in stories about building community? Check out this episode with author and runner Charlie Engle
• Become one of my clients! Health Coaching | Mental Performance Coaching
• 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.

In a world where challenges can either paralyze us with fear or propel us to unimaginable heights, my conversation with Charlie Engle unveils the remarkable power of embracing adversity with curiosity and the transformative power of sport.

Charlie is an ultramarathon runner, recovering addict, keynote speaker, and author of the memoir Running Man. He shares his journey from battling addiction, running across the vast expanse of the Sahara Desert, to confronting the justice system after spending time in prison.

We delve into the essential skill of seeking challenges that push us out of our comfort zones, allowing us to truly thrive and experience life's richness. Join us as Charlie shares his wisdom on living in the present moment, redefining success, and finding the humor and growth in life's imperfect journey.

Here are some key takeaways from my conversation with Charlie:

• Turning the dial: Why we shouldn't make decisions from low points, rather from a place of strength
• The power of curiosity: How this thread carried Charlie through adversity throughout his life
• Addiction and recovery: Hear how Charlie has met sobriety in every phase of his life, how he hopes to inspire others, and advice for people struggling
• The justice system: Why it's broken, and what Charlie learned during his time inside
• Staying present: The power of presence can change our lives - so why is it so hard to attain?
• Stories from the journey: Learn about Charlie's run across the Sahara Desert and his plans to journey from the Dead Sea to Everest

LINKS

• Learn more about Charlie Engle
• Read The Running Man by Charlie Engle
• Sign up for my newsletter!
• Interested in overcoming limiting beliefs? Check out this episode with world explorer Colin O'Brady

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

From starting as a bike messenger to becoming a road racing champion, pro gravel/MTB privateer Starla Teddergreen faced the all too common experience of doubt - from self and others. So she did something about it. She created Distance to Empty, an award-based cycling program that empowers Colorado women to achieve their cycling goals. As we explore her transition to a new type of athlete, her story becomes a powerful lesson in resilience and the importance of prioritizing oneself within a community.

After claiming the title of overall USA Crits 2019 champion, Starla made a switch to gravel and mountain bike racing in 2021. Despite facing setbacks along the way, she won her first race back in 2022, conquered Leadville, and is now gearing up for a massive 2023 season after being selected for the prestigious LifeTime Grand Prix.

Starla's triumphs defy limitations and embrace uncertainty with unwavering determination. We delve into topics like breaking free from labels and comparisons, finding personal growth through adversity, and the incredible strength that arises when women support and empower each other.

Here are a few key takeaways:

• Ending limiting comparisons: Why labels hold us back from reaching our goals
• Pursuing challenging goals: Why you should approach the chance to be disappointed
• Supporting women in sport: Creating opportunities for all to succeed lessens competition against each other
• Showing up for yourself: How to build confidence that can empower you in all areas of life
• Living in fear limits life: Why taking risks pushes us toward innate self-belief
• Autoimmune challenges: How Starla’s life changed after the pandemic
• 20 years of learning: Embracing lessons on what it means to be an athlete

Links: 

• Learn more about Distance to Empty
• Sign up for my weekly newsletter!
• Want more? Listen to this episode about the first Women's Cycling Summit at Breck Epic

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