The Sonya Looney Show

Competition, defining success, and self-esteem are closely linked. At first glance, competition pits us against each other because there can be only one winner, or at work, only one or a few people get a promotion or recognition. Also, the internet exacerbates competition with follower counts, likes, podcast charts, algorithms that celebrate winners. As a professional athlete, I've experienced the elation and celebration of winning a race, and also seen the difference if I finished second or even nowhere near the podium. The problem with linking a "successful" competition solely to the outcome is that it's potentially damaging to connection with others and to one's self-esteem. So, how do we show up for a competition with awareness, get the best out of ourselves without our self-esteem taking a hit, and build connection instead of division? - The Problem with Competition - Competition, Self-Esteem, and Self-Worth - Competition is about mastery - A healthy view of competition 

Sun Sachs, a long-time endurance athlete and software developer, is the CEO and Co-founder of Rewire Fitness, a mental fitness platform for athletes to avoid burnout by providing tools that improve mindset, readiness and resilience. He is passionate about animal welfare, the environment and human health. Sun co-created the plant-based media brand - www.thebeet.com - which merged with Forks Over Knives. He is a plant-based culinary chef graduate and continues to advise for The Beet. In this week’s podcast, Sonya chats with Sun about brain endurance training, performance and his app, Rewire Fitness. Rewire provides neuro-training, mental readiness assessments, and mindset recovery. Key Takeaways   What is brain endurance training? Tracking cognitive fatigue Cognitive fatigue and physical fatigue How to adapt your perception of effort What mental recovery looks like The power of priming Breath work for performance  

Hannah Otto, professional mountain biker and gravel racer for co-title sponsors Pivot Cycles and DT Swiss, started racing at nine years old. Just over a decade later, she received her professional license in triathlon and mountain biking.  She was a two-time high school state champion on the mountain bike and finished her college career as a 5x National Champion at Lindenwood University. She has a degree in Athletic Training (healthcare) and Exercise Scientist, is a USA Cycling Coach and a Board Certified Athletic Trainer. Hannah was a 2020 Olympic Long Team Member and the 2022 Leadville Champion.  In this week’s episode, Hannah and Sonya talked about managing expectations, prioritization, good coaching and advocating for yourself.  Key Takeaways Should you be vulnerable? When doing your best is coming up short How to manage expectations How Hannah prioritizes her time The importance of a good coach Transitions sponsorships/starting her own team Learning to advocate for yourself Importance of riding ea

Jeff Patterson, M.A., P.C.C. is a success and leadership coach who works with innovators committed to changing the world. Jeff helps his clients elevate their vision of what’s possible, increase their impact and eliminate limiting patterns that keep people playing small.  His recent book, The Big Thing Effect: How to Transform Your Life Forever, shows you how to go beyond what you think is possible, and leave your true and lasting legacy. Jeff is a certified professional coach and holds a Masters of Spiritual Psychology from the University of Santa Monica. Jeff lives in the Aspen Valley of Colorado with his wife, Lindsay, and their daughters Emory and Brooklyn. When he’s not fly-fishing in his backyard, you can find him inspiring audiences around the world. In this week’s episode, Sonya and Jeff discuss goals, commitment, distractions, the idea of incompletes, and much more. Key Takeaways:   The importance of goal clarity Believing that you can reach your goal How you know if it’s a big thing Differen

Dr. Taylor Sittler is the Head of Research at Levels Health, a company dedicated to helping people optimize their metabolic health. Levels provides real-time feedback on how diet and lifestyle choices impact metabolic health through biosensors like continuous glucose monitors. Dr. Sittler is a physician and entrepreneur, previously co-founding Color Health. He completed his residency in clinical pathology at UCSF and started a genetics research group with David Patterson in the computer science department at UC Berkeley. Dr. Sittler received a Howard Hughes Medical training grant and scholarship during medical school at the University of Massachusetts and UCSD and has published papers on pathogen detection and characterization, genetic sequence analysis and algorithms, and several other topics related to systems biology.  In this week's podcast, Dr. Sittler and Sonya talk about defining metabolic health, what you need to consider to be metabolic resilient, and topics like blood glucose, sleep, chronic, a

I've been reading a lot of children's books and have been enjoying them. Some of the sentences jump right off the page. There are so many things we forget as we grow up, get set in our ways, and forget about the curiosity and openness of being a child. In this week's podcast, I take a look at the life lessons from Dr. Seuss.

It's hard to make changes. Growth is hard. Stress is uncomfortable. However, there are ways to be more resilient when adversity rears its head or when your resolve is being tested. The first step is asking what do you notice when challenges or stress arise? You might first notice how you feel physically followed by the onslaught of thoughts and feelings that occur in response to adversity. What is an effective way to decrease stress, improve decision-making, and more effectively work toward our goals? It turns out it's all about changing our perspective: widening the aperture with big-picture thinking. Big picture thinking, psychological distancing, and self-talk are some ways to deal with stress, pursue goals, and manage challenges.

Steve Magness is an expert on performance and the author of the new book - Do Hard Things: Why We Get Resilience Wrong and The Surprising Science of Real Toughness. He’s also the coauthor of the book Peak Performance. His writing has appeared in Outside, Runner’s World, Forbes, Sports Illustrated, Men’s Health, and several other publications. His expertise on elite sport and performance has also appeared in The New York Times, Business Insider, ESPN The Magazine and more.  Steve has served as an executive coach and served as a consultant on mental skills development for professional sports teams. He has an undergraduate degree from the University of Houston and a graduate degree from George Mason University. He also ran a 4:01 mile in high school, the 6th fastest high school mile in US history at the time. In this week’s podcast, Sonya and Steve talk toughness, persistence, self talk and more. Key Takeaways:   Real toughness Persistence  Self talk Tuning into the pain Leadership styles  Clutch stat

Alex Soojung-Kim Pang, author and speaker, is the global programs and research manager for 4 Day Week Global, a non-profit focused on advancing the 4-day work week. He speaks around the world about the 4-day week and the future of work, and talks about how deliberate rest makes creative careers more productive and sustainable.  Alex is the author of four books including Shorter: Work Better, Smarter, and Less - Here’s How, and Rest: Why You Get More Done When You Work Less. He received his B.A. and Ph.D. in history of science from the University of Pennsylvania. He also studied corporate planning at the Wharton School. He taught history of science at Williams College, UC Berkeley and UC Davis and also worked for several years as the managing editor of Encyclopedia Britannica. He launched his company Strategy and Rest after working as a senior consultant at Institute for the Future and Strategic Business Insights in Silicon Valley. In this week’s podcast, Alex and Sonya talk about the benefits of rest,

Stephen Seiler, Professor in Sport Science at the University of Adger, is internationally known for his research publications and lectures about organization of endurance training and intensity distribution. His work has influenced international research around training intensity distribution and the “polarized training model.” His work includes descriptive and experimental approaches, where he’s investigated cyclists, rowers, cross-country skiers, orienteers, and distance runners. Dr. Seiler has published over 100 peer reviewed publications and written over 100 science articles about exercise physiology and the training process, and is a founding editorial board member of the International Journal of Sport Physiology and Performance. Dr. Seiler grew up in the US and earned his doctoral degree from the University of Texas at Austin, but has lived and worked in Norway for 20 years. While currently a professor at the University of Agder in Kristiansand, Norway, he was previously Vice-Rector for Research an

Colin O’Brady is a 10-time world record breaking explorer, as well as a speaker, entrepreneur and expert on mindset. He completed the world’s first solo, unsupported and human-powered crossing of Antarctica. He set speed records for the Explorers Grand Slam and the Seven Summits and achieved the first human-powered ocean row across Drake Passage.  He graduated from Yale University in economics and worked on Wall Street. He is the author of The Impossible First and the recently released The 12-Hour Walk: Invest One Day, Conquer Your Mind, and Unlock Your Best Life. You can hear Colin speak on mindset and high performance in his TedX talk. In this week’s podcast, Sonya and Colin talk about accepting hard moments, optimism and overcoming limiting beliefs. Key Takeaways:   Accepting the hard moments to have more peak experiences Where his optimism comes from Limiting beliefs How to manage criticism  Why do a 12-hour walk Which limiting belief do you struggle with the most  The importance of vulnerabili

My return to mountain bike racing after having kids has been so much fun! It's also had its fair share of challenges. I sat down with my husband, Matt to talk about what it's been like going from 1 to 2 children, traveling and racing with 2 small children, and the lessons we have learned along the way. We talked about expectations, how pre-race routines and rituals are now different (and messy), and what we are learning to make traveling with kids a little bit easier. We also recapped my High Cascades 100 race (my first race back after kids) as well as the Emerald Mountain Epic. And now? I'm prepping for Breck Epic. It'll be my third time racing it although it's been 9 years since my last Breck Epic experience (and win!).

Dr. Sasha Heinz is a developmental psychologist turned mindset coach. She has her own private coaching practice grounded in psychological science. Dr. Heinz teaches the tools to change lives for good, develop mental fitness and transcend stress, anxiety, and self-criticism. She teaches her clients the science of unstuck. She was one of the first 33 people in history to receive a degree in Positive Psychology. She received her BA from Harvard, Master’s in Applied Psychology from University of Pennsylvania and Ph.D. in developmental psychology from Columbia.  In this week’s podcast, Sonya and Dr. Heinz talk positive psychology, self-help, sitting with negative emotions, coaching vs. therapy and more. Key Takeaways:   The danger with self-help Self distancing PERMA model How to sit in your negative emotions  Psychologically rich  Coaching v therapy The STEAR map tool  

Dr. Jonathan Foley is a world-renowned environmental scientist, sustainability expert, author and public speaker, and the executive director of Drawdown. Drawdown’s mission is to help the world reach the point in the future when levels of greenhouse gases in the atmosphere stop climbing and start to decline as quickly, safely and equitably as possible. Dr. Foley’s work focused on understanding the changing planet and finding solutions to sustain climate, ecosystems, and natural resources. He has been a trusted advisor to governments, foundations, NGOs, and business leaders globally. He has published over 130 peer-reviewed scientific articles and, in 2014, was named a Highly Cited Researcher in ecology and environmental science.  He has also presented at the Aspen Institute, the World Bank, the National Geographic Society and more. He’s taught at major universities on climate change, global sustainability solutions, the food system and other major world challenges.  Dr. Foley has won numerous awards and

Olympian Lea Davison began mountain bike racing in 2001. Since then, she’s earned a silver medal at the 2016 World Championships, a bronze medal at the 2014 World Championships, and finished 3rd overall in the 2015 World Cup series. Lea competed in the 2012 Olympic Games where she placed 11th and also in the 2016 Olympic Games where she placed 7th. Lea’s passion is getting the next generation of females riding mountain bikes, so she co-founded Little Bellas, a mentoring program on mountain bikes for girls.  Prior to her start in mountain biking, Lea competed as a downhill ski racer.  In this week’s podcast, Lea and Sonya talked about positivity, resilience, goal setting and the importance of family. Her dream was to get a medal at the 2020/2021 Tokyo Olympics, but she missed making the team. Now, she talks about resilience and how to deal with that disappointment. Key Takeaways:   How she stays positive How to be Resilient Why we should remain open Mentorship collaboration Goal-setting in her races H

Mark Bowden is a body language expert, keynote speaker and bestselling author of the books Winning Body Language; Winning Body Language for Sales Professionals; Tame the Primitive Brain; and Truth & Lies, What People are Really Thinking. He’s well known for his TedX talk “The Importance of Being Authentic” and his YouTube channel and weekly show “The Behavior Panel.” Mark has a system of nonverbal communication called GesturePlane™ that helps audiences maximize the power of using their own body language to stand out, win trust and gain credibility. He is also the founder of a communication training company TRUTHPLANE®, where he offers presentation skills training with live sessions or online learning. Mark trains business and political leaders and he is the go-to media commentator on body language of politicians, celebrities and public figures for CNN, CBS, and Global News, and he is frequently quoted in The Wall Street Journal, Washington Post, and GQ Magazine. In this week’s podcast, Sonya and

On this week’s podcast, Sonya sat down with Jamie Mason Cohen, a resilience and leadership development expert. A Canadian native, Certified Leadership Coach, and a work history that includes Saturday Night Live, Jamie teaches resilience, wellness, leadership and communication to organizations.  Jamie works to cultivate resilience through unique performance assessment, the science of positive psychology and leadership strategies. He uses a “Speed Analysis’ process, where each person learns how their strengths serve an organization in 60 seconds.  He is also a commentator on CNN, Forbes and the Morning Show, and is often recognized for his TEDx talk on leadership. Sonya and Jamie talk resilience, values, drive, handwriting analysis and more.

One of my most interesting realizations recently is that I am at my best when I'm living in the present moment and I am at my worst when I'm comparing myself.  I've been doing specific contemplative meditations on comparison to learn more because it's part of being human to compare ourselves to others. The human mind compares so it can make predictions about the future.  It can be a positive thing, but it can also be detrimental to happiness and lack of fulfillment. Comparing without awareness behind it leads to feeling like we are not enough. Even comparing ourselves to a previous version of ourselves can become a problem if it is unrealistic and/or we have different inputs to our lives.  

Michelle Segar is the director of the University of Michigan’s Sports, Health, and Activity Research and Policy Center, adviser to the Department of Health and Human Services, and chair of the United States National Physical Activity Plan’s Communication Committee, and author of the 2022 book The Joy Choice.  The NIH-funded researcher at the University of Michigan, has three decades of experience studying how people adopt healthy behaviors in ways that can survive the complexity and unpredictability of the real world.  Michelle combines research with real-world health coaching to create sustainable healthy behavior change. She is also the author of NO SWEAT! - used to train professionals in health coaching and patient counseling.  Michelle holds a doctorate in Psychology (PhD), a masters in Health Behavior/Health Education, a masters in Kinesiology, and fellowships in translational research and health care policy from the University of Michigan.  In this podcast, Sonya and Michelle talk about behavio

Frank Overton is a full time cycling coach and a USA Cycling Level 1 coach since 2006. He founded FasCat Coaching in 2002 to live out his dream to help cyclists. He focuses primarily on masters road, gravel, fondo, time trial, mountain bike and cyclocross athletes who take their training seriously. He previously worked for the Priority Health Professional Cycling Team in 2006 as well as the US National Team in Europe for the 2007 World Cup race season. Frank raced competitively first as a semi-pro mountain biker and then as a category 1 roadie for 10 years. He started Power Based Training, utilizing his sports science background to maximize athletic performance.  He has a masters degree in Physiology from North Carolina State University and comes from medical school spinal cord research and molecular biotechnology (he even holds a U.S. patent for discovering a gene). In this week’s episode, Frank and Sonya talk masters athletes, recovery tips, performance goals and more.  Key Takeaways What age do