How can we find meaning and purpose in our lives? And what does a meaningful life really look like? Woven through personal stories and the lens of science, this episode is a reflection of my own search for meaning - and an invitation for you to do the same.

 

As I traverse the peaks and valleys of my own journey, racing through YakAttack, the highest mountain bike race on Earth in Nepal, and pursuing a Masters of Applied Positive Psychology, I unravel the threads of resilience, personal growth, and the transformative power of storytelling.

 

Here are some key takeaways: 

• Exploring meaning by investing in understanding our own experiences and storytelling.
• How to find purpose through proactive exploration, reactive experiences, and social learning from others.
• Choosing your attitude and associated actions is deeply meaningful for personal agency
• Pushing limits through challenges like endurance races can facilitate feelings of transcendence and connection.
• Why having a meaningful life is not the same as a happy life.

 

LINKS:

Watch my TedTalk about defining meaning during YakAttack

Cultivating inner qualities for positive change with Oren Jay Sofer

"Transcend" by Scott Barry Kaufman

Victor Frankl's book "Man's Search for Meaning"

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

What if the key to peak performance lies not just in physical strength but in the intentional integration of breath, mind, and authentic living? In her new book, "Awake Athlete," mindset coach Jess Gumkowski offers a recipe for mental health that seamlessly integrates activity and awareness for sustained embodied engagement.

Jess shares some incredible insights into where the intersection of mind and body becomes the gateway to sustained flow states and optimized performance. From conscious breathing practices to the art of living against the grain and "wise selfishness," our conversation navigates how to redefine your approach to endurance sports. 

I feel ready to breathe deeper this season and I hope you find the same inspiration. 

Here are some key takeaways:

• Meditation, breathwork, and mindfulness practices can help connect the mind and body and lead to greater calmness and performance.
• It's important to surrender to life's challenges and to open up to receiving help from others rather than trying to do everything alone.
• The ego is a tool that can be used for good when tamed, rather than letting it isolate us through comparison and lack mentality.
• Living against the grain means following your inner guidance and talents despite obstacles and what others think.
• There can be a "wise selfishness" to achievement when the goal is to serve others through sharing one's gifts and talents.

LINKS: 

• Check out Jess Gumkowski's book
• Listen to her reflections on the YogiTriathlete Podcast
• Listen to my podcast with Oren Jay Sofer- Your Heart Was Made For This

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

Driven by his passion to reduce suffering and improve health, Dr. Michael Greger joins us to share the science-backed lifestyle changes that can help stave off preventable diseases and disability. From cognitive decline prevention to exercise, hormones, and anti-aging strategies, this episode is a comprehensive guide to embracing a vibrant and rich future.

 

Dr. Greger's mission is rooted in his unwavering belief in the transformative power of a healthy lifestyle. His commitment to sharing knowledge and empowering individuals to take charge of their health shines through, making his new book 'How Not to Age' not just a study, but a roadmap to a vibrant and fulfilling life.

 

Here are a few key takeaways:

• Holistic Health Approach: Focusing on lifestyle changes as a powerful means to reduce suffering and improve overall well-being.
• Mindful Aging: Exploring actionable preventative measures against cognitive decline.
• Balanced Exercise: Find out the power of low-impact, aerobic workouts with structured recovery time.
• Natural Hormonal Transitions: Tips for navigating changing hormones and menopause with the support of a healthy diet - rather than relying on hormonal therapies.
• Skin Health through Nutrition: The importance of sun protection, natural alternatives for reducing wrinkles, and the nutritional benefits of nuts and dark green leafy vegetables.

 

LINKS

• The Science of Plant Based Nutrition with Dr. Greger
• Learn more about Dr. Greger's work and research
• How Not to Diet with Dr. Greger
• Take Charge of Your Hormones with Alison Tierney, RD
• More tips for developing mindset with self-talk and expectations with Ethan Kross

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

Ready for a mindset transformation? In this episode, I sit down with Neal Palles, a Licensed Clinical Social Worker and Mental Performance Coach based in Longmont, Colorado. With a master's degree in applied sport psychology, Neal helps us better understand the intricacies of mental skills training and performance psychology - from embracing uncertainty and clarifying values to cultivating acceptance.

 

We delve into the delicate dance of harmonious and obsessive passion, discover the resilience-building power of imagery, and explore the art of emotional regulation. Neal guides us on a journey of self-discovery, clarifying personal values and unveiling the transformative impact of mental support. Join us for a masterclass in mindset mastery – your key to navigating life's challenges with grace and purpose.

 

Here are 5 takeaways from the conversation:

1. The difference between harmonious and obsessive passion, and how to balance multiple goals and values.
2. Using mental imagery to rehearse challenging scenarios and build mental resilience.
3. The importance of emotional regulation and redirecting emotions productively.
4. Clarifying personal values through examining goals, sources of anger/passion, and life themes.
5. Differentiating terms like mental performance coaching, sports psychology, and psychotherapy.

 

LINKS:

• Learn more about perfectionism with Thomas Curran
• Prioritize self-compassion with these tips
• Dig into Acceptance and Commitment Therapy (ACT) with Dr. Diana Hill and Dr. Z
• More tips for developing mindset with self-talk and expectations with Ethan Kross
• Learn about Performance Aging with Steven Kotler

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

On the quest for contentment, I have learned so much from meditation and cultivating positivity. I had the privilege of chatting with the insightful Oren Jay Sofer about his transformative new book, "Your Heart Was Made for This."

 

We explored the profound practices of mindfulness, meditation, and Nonviolent Communication to nurture qualities like patience, contentment, and forgiveness. Oren shares wisdom on differentiating empathy, compassion, and kindness, highlighting how shaping our inner lives can lead to personal and social transformation.

 

Here are some key takeaways:

• Cultivating inner qualities: like patience, contentment, forgiveness through contemplative practices can help with challenges in life and create positive change.
• Empathy vs Compassion: How to balance our feelings with what others feel; recognizing that kindness is such a powerful warmth and connection between people.
• Contentment: Using mindfulness to focus on appreciating what we have rather than craving more.
• Forgiveness: How to free your own heart from past suffering by embracing qualities like equanimity.
• Plus, tips from Your Heart Was Made for This: Learning how positive changes in our own lives can create positive changes in the world around us.

 

LINKS:

• Listen to my previous episode with Oren: Say What You Mean
• Learn more about fulfillment from my conversation with Mario Fraioli

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

In a world that changes every day, how do we stay flexible? I'm thrilled to have author and expert Brad Stulberg on the show to discuss his latest book "Master of Change," including concepts like rugged flexibility, order/disorder/reorder, identity, and much more.

We dive into the complexities of identity, discussing how our various roles, from parent to athlete, come together to form an integrated whole. We talk about how making changes from a place of strength versus weakness urges us to assess the bigger picture before embarking on transformative journeys.

This conversation came at a perfect time for me, and I hope it helps you, too. These practical insights will help you build resilience and master change in all aspects of life. Don't miss this opportunity to explore the art, science, and practice of achieving a more fulfilling and sustainable kind of success.

 

Here are our key takeaways:

• What is rugged flexibility? How we can be willing to bend and adapt when navigating change over the long term.
• Aligning expectations with reality: The importance and impact of understanding true outcomes
• Analyzing identity: Recognizing that we are made up of differentiated parts (like parent, athlete) that are integrated to form a cohesive whole.
• Making changes from a place of strength: Why it's better to assess the bigger picture before making a change
• Authenticity: Why podcasts have the potential to portray our most clear, free-formed ideas

LINKS:

• Learn more about Brad Stulberg and subscribe to The Growth Equation
• Listen to The Practice of Groundedness podcast I recorded with Brad
• Listen to a conversation on embracing change in the workplace with Kristel Bauer

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

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.