Breck Epic is one of my favorite races in the world. And this year a week in Breckenridge, Colorado was made even more exceptional with the kick off of the Women’s Cycling Summit. I’m excited to recap this awesome week with you!

From the thrill of setting process-based goals to the power of community at the WCS, I'll share insights gained from racing and hosting. Get ready to be inspired by the incredible speakers, like Rachel Scott and Kate Boyle, who graced the summit, and find out how we took Breck Epic from a 7% female field, to 25% this year.

Plus, I’ll share my plans for the upcoming Grand Traverse race and upcoming graduate program in applied positive psychology at the University of Pennsylvania.

 

LINKS:

• 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.

What does true health mean to you? Over a decade ago, my journey towards a plant-based lifestyle was driven by a desire for vitality, not just performance. The documentary 'Forks Over Knives' opened my eyes to the profound impact of our dietary choices on longevity and overall well-being. Today, I'm stronger and more energized than ever before, and I'm passionate about sparking conversations that reveal the incredible potential of plant-based living.

I sat down with Maxime Sigouin, master health coach, dedicated philanthropist, and the visionary founder behind multiple successful plant-based fitness coaching businesses. Maxime's mission is crystal clear: empowering 10,000 vegans to achieve their best selves through the transformative power of whole food, plant-based diets.

Maxime shared his journey transitioning from bodybuilding to becoming a plant-based fitness guru and talked about busting common myths and misconceptions. But this episode is not just about optimizing health; it's about thriving in all aspects of life.

Key Takeaways from our Conversation:

• Understanding the profound impact of plant-based living on health
• Addressing and dispelling prevalent myths
• Practical tips and strategies for embracing a sustainable plant-based lifestyle
• Streamlining wellness through deep work, meal preparation, and delegation
• Entrepreneurial insights and helping others achieve their health and fitness goals
• Nurturing a healthy money mindset and cultivating a positive relationship with wealth
• Maxime's personal favorite vegan protein sources 

If our discussion resonates with you, I encourage you to subscribe and leave a review on your preferred podcast platform. Share this episode with your network—friends and family who are curious about plant-based living or seeking positive changes in their health journey. 

Let's unlock the potential of plant power together and pave the way for a healthier, more vibrant future!

Links

• Watch the documentary: Forks Over Knives

• Check out Maxime's Coaching Services

• Interested in more recipes? Check out Plant Based on a Budget

• Sign up for my weekly newsletter!

• Want more? Listen to this episode about the plant-based athlete with Robert Cheeke

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

The pressure to be perfect is on the rise and it affects our everyday lives - from social media to parenting, work to hobbies. I sat down with Thomas Curran, professor of psychology and behavioral science at the London School of Economics, to unravel the complexities of perfectionism, providing you with knowledge and tools to strive for a healthier mindset. Thomas's expertise and extensive research culminates in his book "The Perfection Trap: Embracing the Power of Good Enough," where he guides us to reflect on the expectations we set for ourselves, the harmful comparisons we make, and how our relentless pursuit of success can often lead to failure and setbacks. We’ll navigate the world of athletics, where the pursuit of perfection is often unrivaled. From the grueling challenges of the Tour de France to my own personal racing experiences, we'll examine how striving for perfection can leave us feeling empty. Let’s tap into embracing a new definition of success and cultivate self-compassion along the way. Because isn't it beautiful to enjoy each day as you live it?

 Here are some key takeaways:

• Understanding the three types of perfectionism: self-oriented, socially prescribed, and avoidant perfectionism 
• The role of social media in perpetuating comparison and discontent
• The problem with growth mindset; it can lead to a constant need for more progress without accepting plateaus and regressions
• Why high performing athletes can feel empty without a first place medal because of the emphasis and celebration of one winner
• Practical strategies for counteracting perfectionistic tendencies, such as self-compassion and embracing our own humanity 

 

Links:

• Learn more about Thomas Curran
• Read The Perfection Trap by Thomas Curran
• Sign up for my weekly newsletter!
• Want more? Listen to this episode about the paradox of expectation and comparison

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

Though mental well-being is the cornerstone of high-performance, achieving the elusive harmony between mind and body can feel impossible. I recorded this moving meditation as a guide for being mindful while riding a bike; encouraging us to connect with different parts of our body and senses while riding to help us stay focused and present.

Together, we'll unleash the potential of blending athletic pursuits with the power of meditation and discover new techniques and practices that will help you achieve the perfect balance between your mind and body. Let's hit the trails together and see if we can find our stride.

Here are the key takeaways:

• What is Moving Meditation: Understand the basic concept, different forms, and why it is essential for athletes.
• Implementing Moving Meditation: Learn practical tips and techniques to incorporate moving meditation into your training routine. 
• Real-Life Applications: Gain wisdom from personal anecdotes and lessons learned by an elite athlete practicing moving meditation.
• The Science Behind Moving Meditation: Delve deep into scientific research that supports the positive impact of meditation on athletic performance and mental health.

LINKS:

• Become one of my clients! Health Coaching | Mental Performance Coaching
• Learn about the science of meditation with Dave Vago
• Feel skeptical about mediation? Check out this interview with Jeff Warren
• 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.

For storyteller and journalist Shelby Stanger, achieving wild ideas gives her a boost of confidence and courage that lasts for decades. Her latest wild idea? Releasing her first book, Will to Wild: Adventures Great and Small to Change Your Life, and giving her first TEDx talk the same week. I sat down with Shelby to talk about hosting Wild Ideas Worth Living podcast, her experience finally putting pen to paper after years of longing to write, and how she prepared for her talk.

Shelby delves into her transformative process of navigating anger and resentment to arrive at acceptance and self-love. We also explore how she gracefully adjusted to an autoimmune condition, discovering new sources of joy along the way. Plus, learn about the beauty of giving yourself grace at the end of the finish line.

Here are a few 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.

Visionary physicians Dr. Alona Pulde and Dr. Matthew Lederman are the driving force behind Forks Over Knives, authors of the new book "Make Life Wonderful," and founders of WeHeal. In this rich conversation, we dive into the nine pillars of health and wellness outlined in their book and how focusing on these pillars can not only prevent but also reverse chronic diseases.

Dr. Pulde and Dr. Lederman share insights, practical advice, and the motivation to better understand our own health journey. We discussed the importance of self-connection, understanding emotions, and effective communication as foundational elements for improving overall health. So, what does it mean to truly connect with yourself and transform your health? Tune in to this enlightening episode and find out!

Here are Dr. Alona and Dr. Matthew’s key takeaways:

• The Nonviolent Communication (NVC) framework and its significance in recognizing feelings and needs 
• Key pillars that directly relate to the management and prevention of chronic diseases 
• The limitations of saying "I have to" and the liberation in shifting to "I choose to" 
• Harnessing the power of small changes in our daily lives to achieve long-lasting results 
• Unraveling the meaning of spirituality and our individual quests for deeper self-awareness and connection 
• Identifying the pillars that resonate most with us and building practical strategies around them
• The paramount importance of safety in navigating our physical, emotional, and mental well-being

Links 

• Learn more about private physicians and coaching at WeHeal
• Sign up for my weekly newsletter!
• Dive into non-violent communication in this past episode with Oren Jay Sofer

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

Mindset training can have a profound impact on the drive and well-being of athletes - from amateur to professional. But how do we harness that type of success early on? I had the privilege of speaking with Brad Dempsey, the founder of Mindset Sports, a coaching company and community committed to cultivating a positive and winning mindset in athletes. We break down the key components of a strong mindset foundation and discover the techniques that help anyone find fulfillment, intrinsic reward, and happiness in sport.

KEY TAKEAWAYS

• Leading by example for young athletes
• The power of encouragement & the role parents can play
• Allowing kids to take responsibility for their own growth
• Plus, tools for preparing for competition and removing mental weight 

LINKS

• Learn more about 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.

We often see pictures of people doing things we admire and assign stories to what they are doing. We may assume that it's easy for them, they have it all "figured out," and that their lives aren't as difficult or chaotic as our own.

In today's podcast, I am trying something new. I took a moment where I was overcoming stress and frustration, and decided to record how I was processing it in the moment. It happened to be that I was also on a bike ride, and I brought you with me as I was riding a beautiful climbing trail.

You'll hear many familiar themes, but most importantly, I talked about how we all have an idea of how we want our plans to go. Oftentimes, something gets in the way and disrupts our plan and can throw us off. Since having children, I've had a crash course in learning to be flexible with my plans and the art of trusting an imperfect process.

Key Takeaways

• The challenge of shifting priorities
• The actions you take add up: small imperfect actions matter
• The importance of celebrating small wins
• Being brave means showing up imperfectly
• The importance of the big picture
• Recognizing when you're assigning perfection to others and that it's not true
• Acceptance and reaching for more
• The role of self-compassion in expectations

LINKS 

• 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.

Kristel Bauer is a former clinician turned wellness expert, speaker, and podcast host. Kristel joins us to share her powerful insights on corporate wellness, leadership, mindset, performance, personal development, and success. Together, we uncover the connection between individual priorities and overall well-being, and how the health of its employees impacts the workplace.

She’s the host of the Live Greatly Podcast and founder of a company under the same name, which she created to help companies and organizations create and enjoy vibrant company cultures. Kristel’s experience in Integrative Psychiatry and Integrative Medicine offer her a unique perspective to team building, mental well-being, helping people unlock high power habits and peak performance.

In this eye-opening episode, we delve into Kristel's path from being a Physician Assistant to a wellness expert and the big life changes that shifted her perspective. We discuss the importance of embracing a mindset shift around self-care and the challenges of balancing achievement with personal wellness.

Here are Kristel’s key takeaways:

• The problem with some self-care routines
• Self-belief vs. fear of failure
• Powerful 2-minute motivation strategies
• Biggest lessons learned since starting a podcast
• Managing opinions of others and impact on confidence
• The benefits of mentorship
• Tackling time management

Links: 

• Learn more about Live Greatly
• Sign up for my weekly newsletter!
• Sonya Looney Instagram | Podcast| Website

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

Kara Goucher is a long-distance runner, Olympian, author, and mother. Her journey has taught her the power of self-belief paired with the support of others. In her new book, "The Longest Race," and through her advocacy for women's rights, she encourages us all to rise above doubt and pressure to become our most authentic selves.

In part one of this incredible conversation, Kara shares her experiences in life and sport with me and my co-host Travis Macy. Kara has represented the USA at the Beijing and London Olympics and finished third at the Boston Marathon. Despite facing challenges in pregnancy and athletics, she has persevered and now advocates for women's rights in the male-dominated world of sports, and offers opportunities for men to join the conversation.

Ready to hear the next leg of Kara’s journey?

You can find part two of our conversation on the Travis Macy Show, where Kara offers insights into battling imposter syndrome, the thrill of winning a medal, and how to embrace autonomy and joy in running while holding the weight of expectations. Plus, Kara shares advice for parents navigating disordered eating and body image with young athletes.

Check out the Travis Macy Show for compelling conversations with interesting people about endurance sport, ultra mindset, exciting adventure, optimized performance, Alzheimer’s resilience, organ donation, good reading, and more.

Kara Goucher's Key Takeaways:

• Kara's New Book "The Longest Race" and what she learned from writing
• Camaraderie and competition in sport and relationships
• Pregnancy, motherhood and endurance sports
• Overcoming the pressure to be one of the guys
• Autonomy and joy in running while holding the weight of expectations
• Championing women’s rights in sports
• The interplay between self-belief and support from others
• Navigating disordered eating and body image at home

Links:

• Kara Goucher Instagram
• Buy Kara's book "The Longest Race"
• Sonya Looney Instagram | Podcast| Website
• Travis Macy Instagram | Website
  
  

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