The Sonya Looney Show

This is an episode of Crush It Mondays.  Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start.  This week, I want to talk about intensity.  More specifically, I want to talk about a quote I heard. I can't remember exactly where I heard this quote, but I wrote it down and recently found it.  I think it might have been from a Sharon Salzberg meditation, but I am not sure. It said, "We count on intensity to feel alive instead of stillness" Wow.  How many of you can relate to that statement?  I definitely can.  I'm an excitement junkie. I love doing things at a fast pace. I like being busy and having tons of plans and projects but as I have found out on more than one occasion, it can also lead to overwhelm and burnout.  When I heard this quote, it hit home.  I do admit to feeling most alive when I'm out doing and pushing.  My biggest challenge is to slow down. To be still. To avoid filling empty minutes or seconds with somethi

What secrets are your body trying to tell you? How do you know if you should keep pushing or if you should rest?  If you listen to the podcast where our unifying theme is about high performance living, then I think you'll love today's topic.  It's about measuring strain and recovery.  There's a great deal of research uncovering biomarkers to give insight to your sleep, recovery, and HRV (heart rate variability).  Today's guest is the CEO and Founder of the wildly successful and rapidly expanding company, WHOOP.  His name is Will Ahmed and if you listen to WHOOP Podcast, you're familiar with Will and WHOOP's mission.  Their goal is to unlock human performance by monitoring heart rate 24/7, creating smart algorithms to gauge the stress on your body, prevent overtraining, provide an individualized in depth analysis of sleep, and help contribute to the broader picture of not just athletic performance, but life performance. WHOOP's software uses sleep, HRV, and real time hea

This is an episode of Crush It Mondays.  Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start.  This week, I want to talk about happiness.  More specifically, I want to talk about what you are linking your happiness to.   The biggest problem is we often assign contentment to the end point of a goal. I'll be happy (or content) when I save $10,000 or I'll be happy when I lose 5 lbs, I'll be happy when I win a race, I'll be happy when I go on vacation.  I'll be happy when I buy a house.  The first problem is that our happiness is outcome based.  We'll only be happy if we achieve a certain result.  The second problem with this is that even if you do achieve the outcome, your brain will rapidly recalibrate to a new normal.  We've all progressed and met goals that we thought would make us happy, but when we get there, it's often not as amazing as we had hoped or we don't feel that contentment we were hoping f

How to find a stage race, how to train for a stage race, how to pack for a stage race and SO much more! This one has been a long time coming! I've done over 35 stage races in 15+ countries around the world in the last decade. I've had a lot of success and I wanted to share everything I know with you!  Thanks for submitting all of your questions! Get my Travel Pack list for free. Enter your email and under "comments for  me," type Travel Pack List.   Topics Discussed in the Podcast  types of stage racing: XC, XC Endurance Enduro solo vs team stage races how to build a training plan for a stage race mental strategies for stage race prep sports nutrition tips recovery tips for stage racing what to expect day to day at a stage race what I carry during a stage race Listen Now   Episodes Mentioned w/Stage Race Advice Stage racing as a duo or a team (and Brasil Ride)  w/Gordon Wadsworth All about the Cape Epic: how I trained, how I packed, how the race logistics worked Sudety Challenge in

This is an episode of Crush It Mondays.  Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. Today, I want to talk about doubt. There are so many times and in different areas of our lives where we have self-doubt.  The thought - "What if I'm not good enough?'  Sport is the easiest example, but it can happen any time.  It can be doubt in your own capability accepting a role at work, it can be doubting a decision you made, or doubt that you're doing the right thing. Doubt and self-confidence are linked.  Nobody is perfectly confident all the time and every single person experiences doubt, no matter what their level of accomplishment may be.  In my experience, focusing on negative thoughts are what lead to doubt.  Overthinking leads to doubt. And sometimes, self-doubt leads to giving up. I'll use a simple example.  I did a race called the Nimby Fifty in Pemberton over the weekend. I was afraid before the start because condi

I'm really excited about today's topic. It's something I have spent a lot of time researching and putting into practice.  A few years ago, I read a book called Mindset by Carol Dweck.  It was about the concept that things like talent or intellect are not fixed.  You've probably heard the term "growth mindset" if you've been listening to this podcast.  Someone with a growth mindset ultimately believes that they are capable at improving at anything if they work at it.  In fact, research in neuroplasticity or the ability to rewire your brain proves that we can not only improve at anything, but actually change how your brain works. Growth mindset is something I often talk about in my keynote speeches.  Some examples.  People with a fixed mindset tend to give up when they are frustrated, don't like taking on bigger challenges because they are afraid of failure, and tend to not take criticism very well.  People with a growth mindset say things like, "I didn't get th

This is an episode of Crush It Mondays.  Each week, I’ll bring to you an inspiring message, habit, or contemplation in 5 minutes or less to get your week off to a powerful start.  This week, I want to talk about how to be brave enough to rest.  If you've been listening to this show for awhile, you've probably heard some conversations I've had around identity, burnout, mental fatigue, and how to define rest.  The fact is that for driven people like us, it's really hard to take down time.  I would hazard to guess that the majority of us need more downtime in our busy lives.  Everything we see tells us to hustle, train hard, work harder, crush it, do epic shit! But in order to crush it, we need to look at rest as a more weighted contributor to the equation.  As you heard in episode 14 from the book Peak Performance, Stress + Rest = Growth. And going WAY back to episode 1, we heard from Dr. Kristin Keim that it's not just about time management, it's about energy management.  There&

Mark Manson is a NYT best-selling author, blogger, and entrepreneur.  You may have seen his bright orange first book, The Subtle Art of Giving a F*ck.  It has sold nearly 8 million copies and has been #1 in 13 countries- pretty much one of the most successful books in our recent history.  Mark is about effective self-help and his demeanor is humble and funny.  Mark has written articles for CNN, BBC News, Business Insider, and more. We talked about how he started his blog in 2007, and how it has blown up to helping literally millions of people.  This episode is all about his new book that just launched this week: Everything is F*cked. The book goes into why, despite living in one of the greatest time periods in history, we still feel like we aren't enough, that things are really hard, and why we feel isolated.  At this moment in history, when we have access to technology, education and communication our ancestors couldn’t even dream of, so many of us still feel hopeless. Diving into interesting research a

This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation in 5 minutes or less to get your week off to a powerful start.  This week, I want to talk about comparison.  It's normal to compare yourself to other people, but with the rise of social media over the last decade, we compare ourselves on a much larger scale.  We can get the play by play of other people's highlight reels. There are filters that can make us look more attractive.  The things we read, see, post all can affect our happiness, our feelings of being "enough" - fast enough, hot enough, smart enough, successful enough, busy enough and it can be really overwhelming.  As athletes, event and race results are based on comparison to others. Comparison to others can be good if it inspires you to be better, but if it leaves you feeling like you're not enough, you might want to change what you are comparing yourself to. We can't control what other people are doing, wh

If you're a cyclist and you enjoy reading about cycling or listening to podcasts about cycling, you have probably heard of Molly Hurford. Molly is like my soul sister- she even married a Canadian guy (Peter Glassford) and moved to Canada!  She is the author of 4 books, the creator of TheOutdoorEdit.com, a coach, co-host of the Consummate Athlete podcast, a badass cyclist and runner, writes for several popular mainstream magazines like Outside Magazine and most recently: her latest book Shred Girls just came out! Her mission is to get girls and women to embrace wellness and adventure. Molly is a self proclaimed comic book nerd and always wanted to create her own superheroes.  She always had the idea of Shred Girls percolating in the background and brought it to life.  The first book, Lindsay's Joyride, is a middle grade read about how a group of girls get into BMX, find their inner superpowers, and is guaranteed to teach the readers about the confidence that you can gain from participating in sports.

Welcome to Crush It Mondays.  Each week, I’ll bring to you an inspiring message, habit, or contemplation in 5 minutes or less to get your week off to a powerful start. It's easy to get overwhelmed with all the things you feel like you should be doing.  How many times have you skipped working towards a goal altogether because riding for an hour, writing an entire article, doing 10 minutes of meditation, or going to the gym seemed like too much? I am obsessed with the idea of Kaizen or continuous improvement.  It's not about being perfect, it's about getting better. So what if you committed to doing just 1% more every day?  For example, if you don't have time to ride your bike for an hour, do 20 minutes.  If you don't want to meditate, take just 5 deep breaths with your eyes closed.  If you don't want to go to the gym, commit to 5 push-ups today. Even small steps forward compound into bigger gains. So how can you get 1% better this week?--------------The Sonya Looney Show is produc

Brenda Davis is one of the top authorities and dietitians in plant-based nutrition.  As the co-author of the incredibly comprehensive book, Becoming Vegan, a Vegetarian Hall of Famer, author of x books, an expert in reducing the world's Type II Diabetes problems with Plant-Based Diets. She teaches lifestyle medicine courses all over the world, has been flown by the prince of Saudi Arabia to Saudi Arabia to consult on diet.  A highly sought after speaker traveling several times per month to speak and pretty much the vision of health and fitness, Brenda is amazing.  And I think it's pretty clear that I like her alot! Brenda first came on the show 2 years ago and was my very first podcast episode I ever recorded.  We became friends from that day forward and I'm always inspired by how Brenda lives her life. Topics Discussed in the Podcast  Why keto diets are dangerous How to eat for weight loss Rice and arsenic The final verdict on gluten Should you buy organic grains Everything you need to know

Brad Stulberg is no stranger to my podcast. This is actually the third time I've had him on the show!  He's the co-author of two books: The Passion Paradox and also Peak Performance., a consultant and coach on topics like burnout, resilience, self-awareness, long term goal setting strategies, the linkage between mental health, wellbeing, and performance and so much more.  He also write about human performance in his regular column in Outside Magazine, or in publications like the New York Times, Thrive, Sports Illustrated, and more.  He is my favorite person to follow on Twitter because he always has insightful and actionable information. In this episode, we got to go deep into his new book with co-author Steve Magness. The book is called The Passion Paradox and it is right up our alley you guys.  We are told that a life of passion is important - that we need to find our passion and pursue it at all costs. But passion can become a curse, leading to endlessly chasing achievement or the next thing.  Th

Paula Woodward is a Doctor of Traditional Chinese Medicine.  In addition to her impactful life experiences, she has also spent time China with rotations in many medical departments, a lot of educational experience in Psychology, and a passion for personal development.  I first found Paula when my friend who was suffering from a "hard to treat" skin condition started drinking some Chinese herbs and was seemingly cured.  Another friend was struggling with Post-Partum depression and was using acupuncture to help her symptoms. Both friends had experienced amazing life improvements and had been seeing the same Chinese Medicine Doc: Dr. Paula.  I'm a generally curious person and love trying new ways of self-care, so I went to see Paula for no symptom in particular.  What I did notice after my first treatment was that I was able to fall asleep on the table (daytime sleeping never happens for me) and I felt more calm for days up to weeks post treatment.  I got curious about acupuncture for some of my m

The Cape Epic is an 8-day Mountain Bike Stage Race across the terrain surrounding Capetown’s greater mountains.  The Cape Epic is touted as the “World’s Premier Stage Race,” attracted around 2000 people each year.  There are several distances of stage races, and the Cape Epic certainly focuses on endurance with most stages taking 5+ hours. This was my second trip to South Africa and my first time racing the Cape Epic. I raced the UCI Women’s Category with teammate and fellow stage racing veteran, Catherine Williamson.  Catherine has raced 60+ stage races and 2019 was her 7th Cape Epic.  She and I knew each other from previous stage races, but this was our first time teaming up. Image: Sportograf Image: Sportograf   I was really happy with my experience, and also happy with my fitness despite sub-optimal preparation. The heat training I did (if you missed the podcasts, we did a 2 part series on it) worked like a charm.  I also got stronger as the race went on which is always a great feeling. I don’t always

Dan Waldschmidt is about action.  From a young age, he believed in extreme effort.  So much so that he pushed himself over the edge and found himself holding a gun to his own head.  Contemplating suicide got Dan to turn his life around and focus on what really mattered.  Dan is an accomplished speaker, best selling author of the book Edgy Conversations, an ultra-runner, and a podcast host. His goal is to help people get unstuck, make decisions, and take extreme action. He has been published in places like Business Insider, Forbes, Vanity Fair, and CNBC.    Topics Discussed in the Podcast  How to stay motivated to exercise on business trips  Having Accountability The Power of Choice How to make the right decision for you What Extreme Behavior means Finding Your Brokenness Turn your thoughts into action and stop making excuses “The Difference Between Success And Failure Is Usually Just An Excuse You Are Making Right Now.” -Dan Waldschmidt Listen Now     Links Get his book for free: Edgy Conversations

Stacey Shand might be the most experienced ultra athlete on the planet. Not only has she ran over 100 marathons, but she has raced Ironman Triathlons, podiumed at Ultraman, Badwater... twice, won Double Ironman Triathlons and taken overall fastest times on running segments (faster than any man as well), raced a road bike for 508 miles straight at the Silver Stage 508, done races in the Arctic Circle, ran for 7 days through volcanoes in Costa Rica, and also the Marathon de Sables. I'm exhausted just beginning to discuss her race resume! Stacey aka Racey Stacey is a wealth of knowledge and shares her secrets of dealing with extremes, the importance of meticulous preparation, being a female in an ultra sport, and even talked about her shoes melting at the Badwater 135, arguably the toughest ultra-running event on the planet. Topics Discussed in the Podcast  going from non-athlete to ultra athlete how not to quit how to prepare dealing with extreme being a female in an ultra sport Badwater 135  Liste

What would you do if you went from being known as the energizer bunny to having declining health, so much so that you are diagnosed as terminally ill, idiopathic pulmonary arterial hypertension, heart failure, sleep apnea, lung failure, and blindness?  That was the reality for Kate McGoey-Smith.  It wasn't until she watched the popular documentary, Forks Over Knives that she realized there was another way out.  She attended a five-day intensive program at Dr. McDougall’s Health and Medical Center. 15 months later of a whole foods, plant-based diet, her vision was fully restored, she no longer needed a lung transplant, her heart failure was gone, and she only needed oxygen at night.  Passionate about her new lifestyle, Kate founded Forksmart.org where she offers coaching, consulting, and speaking.  With her background in social services and nursing, Kate is a really interesting person with compassionate insight.  I loved this episode because we talked about not only how she healed herself with a whole f

Courtenay McFadden is a force to be reckoned with in the cyclocross world.  You may have seen her racing World Cups in Europe, on podiums at the biggest races in the United States, and also on the mountain bike.  Courtenay's success has had its share of setbacks and comebacks.  Many of us have had the experience of dealing with injuries that prevent us from riding, and it's always a challenge, both mentally and emotionally.  In Courtenay's case, she had hip surgeries in 21 months while trying to recover and get fit in time for the next race season.  Surgeries where she couldn't walk, let alone ride a bike for months.  In this episode, we talk about how she managed expectations, hope, dealt with disappointment, and also how to deal with the mental side of things when you're on the couch and you see all of your competition working hard.  We also talked about what it's like to race cyclocross and travel in Europe. This episode is especially great for anyone who has had an injury or

Today's guests are highly experienced in both designing heat training protocols and racing in the heat themselves!  With me today is Luke Way and Stacey Shand.  Luke Way is a master bike fitter (he does all my fits), physiology enthusiast, and coach.  Luke performs the Balance Point Assessments you might have heard about in previous episodes which in my experience, is the most informative and modern assessment out there.  He is also a nationally recognized coach that has had the opportunity to work with the Canadian National Triathlon team.  His vast personal race resume is filled with mountain biking, triathlon, running, and skiing. Stacey Shand is a coach and one of the most incredible ultra athletes on the planet. We recorded an entire episode about her exploits around the globe that'll be coming out in a few weeks.  Stacey has finished the Badwater running race twice, has done Ultraman, Double Ironman Triathlons (Double Anvil), raced in the Arctic Circle, and the world's hardest 100 mile r