Sonya Looney: : Mindset, Plant-Based Nutrition, Performance, Mountain Biking

The Sonya Looney Show

Sonya Looney: Mindset, Plant-Based Nutrition, Performance, Mountain Biking
The Sonya Looney Show

Description

I'm your host, Sonya Looney; World Champion Endurance Athlete. I travel the world and have met some incredible people with world class attitudes and ways of living that motivate me daily, and I want to share their paths of mastery with you. This is a podcast interviewing inspiring leaders across the categories of wellness, endurance fitness, plant-based nutrition, mindset, vegan lifestyle, and entrepreneurship to help you unlock the best and healthiest version of yourself.

Episodes

8 Ways to Have More Follow-Through with Commitments

Jan 20, 2020 12:22

Description:

"There is a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses, only results." - Ken Blanchard

We all have the greatest of intentions when we make plans, but then something happens.  Our problem isn't motivation, our problem is following through on our motivation.  It could be as small as saying "Today I'm going to break down those boxes for the recycling" to as complex as a large goal you set for yourself. For some, the act of getting started is the hardest part.  This problem is a relatively simple one to fix.  Break it down into a task so small that it's really easy to get started.  I've talked about this before, but if you can't seem to get on your bike, commit to riding for 5 minutes and if you don't want to anymore, you can stop.  For cleaning, put 2 dishes in the sink, take one thing and put it back in place.  If your inbox is a disaster, try to answer just 1 email that is nagging you.  

Sometimes the issue with follow-through is much bigger than the act of getting started.  Here are some ways to help.

Learn to Say No
Sometimes we make commitments that we didn't want to do in the first place. We felt like we couldn't say no in the moment. Time is our most precious asset and it's not a renewable resource.  Learn to say no to things that you really don't want to do. You might feel bad about it in the moment, but if you told someone yes and then don't follow through, they'll feel even worse and you'll have also wasted their time.  Consider your Future-Self. i.e. Delay Gratification  When the time comes to get started or even to keep going (like following through with this article instead of stopping in the middle), think of what your future-self would want.  Sure, I could stop right now and go do something else that would gratify my present-self.  But I know from experience that my Sunday night future self will not be happy if I have to work on this last minute to get it done.  This example can be made even as simple as making your bed. Your present self might just want to walk on by and say "I'll do it later" but think of how your Future-Self would feel- even 1 minute into the future the next time you walk by the bed and feel better because it's done?  Strengthen Your Get It Done Muscle (how it feels) The Future-Self examples is a great lead-in to this point.  I just said "think of how it will feel for your future self."   Follow-Through is a muscle.  It feels good to identify aa someone who honors their commitments. How does it feel in your body when you actually did the thing you said you would?  How does it feel in your body to procrastinate?  If it's hard to pinpoint how it feels, ask yourself if it makes it a little easier to breathe or a little harder to breathe. If you can bring executing on your intentions to the physical realm of your body, it might be easier to delay gratification and do the thing right now. Use Mindfulness to Stop Excuses The alarm clock goes off at 6 AM because you said you were going to get up to exercise. Your first thought is "I'll hit snooze once" or maybe it's "I'll start tomorrow." Meditation and mindfulness practices take you off autopilot and help you be more aware when thoughts pop in your mind.  If you can stop the excuse train in its tracks- with the first excuse you made, it'll prevent them from multiplying.  Stop the excuse and get moving.  Take one small step to stop that excuse.  If you think your excuse may be valid, go back to the commit to getting started model.  For exercise, if your excuse is "I'm too tired to ride my bike" which has been an excuse I have had almost every day of being pregnant by the way, commit to starting.  If you're still too tired after you start and feel awful, then stop.  But by doing this, you didn't let your excuse win.  It's a muscle to overcome excuses and it gets easier. I recorded an entire podcast episode on overcoming excuses you can read or listen to here.  Write it Down There are many productivity apps and tools out there.  Pick one that works for you.  Personally, I've tried a lot of them and the best one for me has been a simple spreadsheet I made for myself.  I have each day of the week listed and at least a couple days in advance, I list what I want to get done for the week.  I also map out that time on my calendar.  Seeing it written down and checking it off can be satisfying. The hardest part is not listing too many things.  If you find you are never getting through your daily to-do list, keep reducing it until you through it.  And don't beat yourself up if you aren't getting it all done every day.   Reduce Distractions If you aren't getting that to-do list done, is it because you are doing other things instead because you are distracted?  Did you check your email 3 times while reading this article?  While writing this article, I closed ALL browser tabs, put in headphones so I couldn't hear anything, and put my phone in the other room. Otherwise, it's too tempting to be distracted and it would take me 5x as long to get this done. You don't Start Things that take a lot of time Another hidden iceberg that could be stopping you from follow-through is you choose to do the easy tasks first.  These are the tasks that take little time and you feel like you are doing something.  Start your day by tackling one time consuming, bigger task first and I guarantee you that you'll feel like you got more done.  Accountability 
Having a system to measure if you're doing what you said you would will help with follow-through. Sometimes we don't even realize we aren't performing well.  For me, it's my spreadsheet. I can go back and see what I accomplished by the end of the week and ask myself realistically if I'm sticking to my commitments. Everyone's motivation comes from different places. Some are internally motivated while others need external motivation.  I'm usually internally motivated which is why holding myself accountable works.  But if you are externally motivated, find a person to help keep you accountable. You could have a weekly check-in where you help each other.  If your lack of follow-through is with exercise, sign up for a class, group ride, or group run so you have that external accountability.  Listen Now

 

    Yay!  Our Podcast Sponsor- Sufferfest Beer

In 2012, Founder and CEO Caitlin Landesberg started her search for the perfect beer to cheers with friends after long trail runs in and around San Francisco… but didn’t find a beer that fit the bill when it came to celebrating her athletic lifestyle and diet. So, taking matters into her own hands, Caitlin spent years developing the beer she wanted to see in the world. After teaming up with an all-star brewmaster to perfect her recipes, Caitlin started to share her beer with friends and fellow trail runners.  The beer is brewed with built-in superfoods so you can recover, sweat for your beer, and feel good! Listen Now: The Sonya Looney Show Podcast Episode with Caitlin Landesberg ------------------------------------------------------------------------------------------------------------------

 

2 Ways to Give Back to the Show

 

       

   

 

Plant-Based for Athletic Performance with James Wilks of Gamechangers

Jan 17, 2020 01:03:56

Description:

James Wilks is a combatives instructor for the US Military, retired MMA Fighter,  2009 UFC champion, and main star in Gamechangers Documentary which you can now watch on Netflix.  Gamechangers was executively produced by Academy Award-winning director James Cameron, also known for directing Terminator and Titanic to name a couple of other films!  Gamechangers explores whether a plant-based diet is an optimal diet for athletes across all disciplines including strength, endurance sports, team sports, and more.  There are some big name athletes appearing in the film such as World Record Holding Strongman Patrik Baboumian well-known ultrarunner Scott Jurek, Olympian cyclist Dotsie Bausch, Arnold Schwartzenegger, Derrick Morgan of the NFL' Titans, and so many more.  The movie is about James Wilks quest to search for the optimal diet to help him recover from a terrible injury.  His research set him on a trajectory to learn more about plant-based nutrition, ultimately discovering that many athletes are competing at the top level with no animal products. The film also goes into why a plant-based diet helps athletes perform and recover at their best.

Topics Discussed in the Podcast 

Acclaim for the film including the Defense Health Agency how the idea of Gamechangers came about James' previous diets and notions on vegans is grassfed beef healthy? best foods to eat to recover faster from injury fatigue, carbohydrates, heme iron, supplements for performance how to decipher if scientific studies are legitimate  how they picked athletes to be in the movie a short bit about fighting MMA/ taking punches & managing aggression and anger

33:50

It's really centered around inflammation. The blood flow is centered around inflammation as well- inflammation of the arteries. But then if there is inflammation just recovering from a workout session or you got injured and you're recovering, you need inflammation to build muscle and to recover, but you want to get through that inflammation quickly so that you can work out again more effectively. You can always work out again the next day, but it's how effective and how optimal is that workout?   I think inflammation is really the key here -that animal foods tend to be inflammatory, plant foods tend to be anti-inflammatory.  And so reducing that can not only help blood flow, but also muscle repair, being faster, and also injury repair as well.

Listen Now

 

 

 

Resources Go to the Gamechangers website Watch the Gamechangers Documentary on Netflix or find it elsewhere Follow James Wilks on Instagram Listen to my episode with Dr. Esselstyn regarding endothelium/heart disease Listen to my episode with T Colin Campbell about cancer and animal protein Download Dr. Michael Greger's Daily Dozen App Visit NutritionFacts.org Joe Rogan episode with James Wilks 

------------------------------------------------------------------------------------------------------------------------

2 Ways to Give Back to the Show

 

     

 

________________________________________________ Yay!  Our Podcast Sponsor- Sufferfest Beer

In 2012, Founder and CEO Caitlin Landesberg started her search for the perfect beer to cheers with friends after long trail runs in and around San Francisco… but didn’t find a beer that fit the bill when it came to celebrating her athletic lifestyle and diet. So, taking matters into her own hands, Caitlin spent years developing the beer she wanted to see in the world. After teaming up with an all-star brewmaster to perfect her recipes, Caitlin started to share her beer with friends and fellow trail runners.  The beer is brewed with built-in superfoods so you can recover, sweat for your beer, and feel good! Listen Now: The Sonya Looney Show Podcast Episode with Caitlin Landesberg ------------------------------------------------------------------------------------------------------------------------ Don't Miss an Episode: Subscribe!

 

                 

 

 

 

Habit Change Made Easier. Ask "Is It Better Than?" | Crush It Mondays

Jan 13, 2020 07:43

Description:

 

Habit change is hard, and it's really hard if you tend to think about your habit change as an all-or-none thing or if you get decision fatigue from too many options.  Have you heard the quote "don't let perfection be the enemy of good?" Sometimes the idea of not being able to do something perfectly or the idea of having to be perfect at it every day will stop us from even trying.   I came across some discussions in my community lately where one person criticized another because they didn't change or move the needle enough - this was in regards to diet.

Doing the best you can is a good place to start, but I like to ask "is it better than" when comparing two options.  Asking "is it better than" can also give you a different point of view if you find you are critical of a decision another person is making about their changes.  We can't be in control of everything all the time and learning to set ourselves up to make the best decision possible for a given situation instead of defaulting to our old ways is powerful. Asking "is it better than" is particularly helpful when it comes to diet. A lot us have guilt or even self-flagellation if we quote mess up.  There is a fine line between letting yourself off the hook too many times versus having a little bit of leeway and self-compassion, but I think we intuitively know if we are giving something our best shot or if we are just looking for excuses. You can feel it in your body.

I'll give you a few examples. One person wants to stop having dairy in their diet, so they switch to soy milk. 

When the person orders a latte at Starbucks, someone points out that the soy milk from Starbucks has added sugar!  Yes, it's best to have unsweetened soy milk, but having soy milk with a little bit of sugar is still better than eating dairy if you're trying to avoid it.  Given your options and your decision to order a latte, what is the best choice in the moment?

Say you're trying to give up meat, but you haven't gone all the way yet.  Is eating meat a few times a week better than eating it every day?  Yes.  If you believe meat is unhealthy, eating no meat is best but moving the needle to a habit that is sustainable for you is better than not at all.

If you are trying to eat less desserts, but really have a craving- eating a small bowl of granola is better than eating a piece of cake.

Riding for 30 minutes is better than not riding at all.

Picking up a few items of clutter around the house is better doing nothing.

Ordering the chips and salsa for an appetizer is probably better than ordering the cheese pizza as an appetizer.

Oatmeal you make yourself is better than processed cereal. 

Whole wheat flour is better than white flour, but eating in tact whole grains is best. Maybe you don't have access to whole grains in that moment or you ran out of time trying to make something.

Next time you feel stuck in a particular situation where you are having trouble making a decision that will align with your goals, just try comparing your options and asking which one is better than the other.

 Listen Now     Yay!  Our Podcast Sponsor- Sufferfest Beer

In 2012, Founder and CEO Caitlin Landesberg started her search for the perfect beer to cheers with friends after long trail runs in and around San Francisco… but didn’t find a beer that fit the bill when it came to celebrating her athletic lifestyle and diet. So, taking matters into her own hands, Caitlin spent years developing the beer she wanted to see in the world. After teaming up with an all-star brewmaster to perfect her recipes, Caitlin started to share her beer with friends and fellow trail runners.  The beer is brewed with built-in superfoods so you can recover, sweat for your beer, and feel good! Listen Now: The Sonya Looney Show Podcast Episode with Caitlin Landesberg ------------------------------------------------------------------------------------------------------------------

 

2 Ways to Give Back to the Show

 

       

   

 

Rob Lea Summited Everest, Swam the English Channel, and Biked Across America in 6 Months

Jan 9, 2020 01:14:31

Description:

Rob Lea is an animal. In a 6 month period, he summitted Mt. Everest, swam the English Channel, got married, and rode his bike across America, all while raising awareness for gender equality in the mountains and in the boardroom based on the HeforShe Initiative by the United Nations.  Rob’s mountaineering career includes climbs of mountains around the world including Aconcagua, Denali, and most recently, Cho Oyo.  Not only is he an endurance machine, but he is a realtor in Park City, UT

His love for triathlon, inspiration from his wife and Professional Athlete Caroline Gleich, and even the medal hanging in his closet as Age Group 30-34 Half Ironman World Champ prove that Rob is no stranger to pushing his limits. 

Topics Discussed in the Podcast 

how did he come up with the Ultimate World Triathlon how to get out of your own way and dream big men supporting gender equality and #climbforequality prepping for Everest Risk Mitigation: personal safety vs pushing limits on Everest Swimming the English Channel: jellyfish stings, caloric intake, brown fat Biking across America with virtually no training overcoming monotony and the will to go on Listen Now

 

 

 

Resources Follow Rob on Instagram Rob's website Implicit Bias Disrupter Questions HeforShe Initiative Listen to my podcast episode with Rob's wife: Caroline Gleich 

------------------------------------------------------------------------------------------------------------------------

2 Ways to Give Back to the Show

 

     

 

________________________________________________ Yay!  Our Podcast Sponsor- Sufferfest Beer

In 2012, Founder and CEO Caitlin Landesberg started her search for the perfect beer to cheers with friends after long trail runs in and around San Francisco… but didn’t find a beer that fit the bill when it came to celebrating her athletic lifestyle and diet. So, taking matters into her own hands, Caitlin spent years developing the beer she wanted to see in the world. After teaming up with an all-star brewmaster to perfect her recipes, Caitlin started to share her beer with friends and fellow trail runners.  The beer is brewed with built-in superfoods so you can recover, sweat for your beer, and feel good! Listen Now: The Sonya Looney Show Podcast Episode with Caitlin Landesberg ------------------------------------------------------------------------------------------------------------------------ Don't Miss an Episode: Subscribe!

 

                 

 

 

 

A Better Way to Set Goals- Crush It Mondays

Jan 6, 2020 13:12

Description:

  We are a few days into January. When we make a declaration of a new lifestyle, goal, or habit, it can be hard to stick to it. According to research by the University of Scranton, 92% of people don’t achieve their New Year’s Resolution goals. We want to create habits to be happier and healthier, but change is not always easy. If we genuinely want to discover the best version of ourselves, why do we give up on some of our goals? There are multiple reasons we don’t achieve our goals.

We get stuck in all-or-none thinking. Sometimes we don’t even start working towards a goal or habit because it seems too unattainable. When we make a mistake or a slip-up, we give up and revert back to our old habits because sticking to the new one seems too hard. We don’t create a support network and an environment for change Our goals are not specific or measurable. We are worried about changing our identity or how other people perceive us

Another common thing we do is focus on setting goals based on an outcome we desire.  Sometimes we can't even control those outcomes such as setting a goal for a race result (you can't control what your competition is doing), a sales goal for our business, or just goals that have outcomes that count on other people's opinions or ratings.  Setting goals that have outcomes outside of your immediate control can be defeating.  Like for me- I say to myself, "yes! I want to write a NYT Bestselling Book."  Honestly, setting a goal like that makes it hard for me to even write the book because it seems like so much is out of my control.  A better way to do it would be to commit to writing a certain number of pages per day, hire a really good editor, etc. Those are all things in my control but I can't control what people will do after I've given my best effort.  Another example of an outcome-based goal that is defeating:  I could set a goal to get x downloads per month for this podcast or a goal for ranking at a certain place among other podcasts, but a better goal would be to focus on becoming a better interviewer or coming up with processes to help me promote my show.  Those are things I can control.  See the difference? We also tie our happiness and satisfaction to the outcome of the goal itself, which leaves us in an endless pursuit of saying “I’ll be happy when I achieve X.” There is a problem with being too goal-oriented; the paradox is that we cannot always control the future and thus our outcome, but we can always control our progress through consistent action. So how do you create a goal-setting system that will help you not only get what you want, but also feel satisfied and motivated on a daily basis? The trick is to stop focusing on the endpoint and instead start focusing on your process. If you can feel good about your daily actions working toward something important to you, it will help you stay on track.  You'll also feel more empowered and in control when the results of your goal setting are 100% within your control. Here are some easy examples of goal setting and actions within your control.

Goal: Lose 10 lbs. Process: Meal planning and portion control. Goal: Run a marathon. Process: Create and stick to a training program. Goal: Buy a house. Process: Creating a budget to save money.

Goals are just a point on a map to start you moving in a different direction. Once you start down a new path, enjoy the experiences, the unknowns, and even the setbacks. Each week, look at the processes you've laid out for yourself and evaluate whether you are following them.  Celebrate small wins.  If you find that it's too hard to complete the road map you've started with, be flexible enough to adjust it and do less until you can commit to your process each week. Consistency builds confidence.  I find that I am always overzealous with what I think I can achieve in a day or in a week and I always have to readjust. If you find yourself making excuses, read my quick guide on how to be stronger than your excuses. Another resource I highly recommend is picking up James Clear's book: Atomic Habits.  The entire book is about how to set goals and change your habits.

Listen Now

 

2 Ways to Give Back to the Show

 

       

   

  Yay!  Our Podcast Sponsor- Sufferfest Beer

In 2012, Founder and CEO Caitlin Landesberg started her search for the perfect beer to cheers with friends after long trail runs in and around San Francisco… but didn’t find a beer that fit the bill when it came to celebrating her athletic lifestyle and diet. So, taking matters into her own hands, Caitlin spent years developing the beer she wanted to see in the world. After teaming up with an all-star brewmaster to perfect her recipes, Caitlin started to share her beer with friends and fellow trail runners.  The beer is brewed with built-in superfoods so you can recover, sweat for your beer, and feel good! Listen Now: The Sonya Looney Show Podcast Episode with Caitlin Landesberg ------------------------------------------------------------------------------------------------------------------------ Don't Miss an Episode: Subscribe!

 

                 

     

 

 

 

 

 

 

Singletracks Podcast: Sonya Looney Talks Mountain Bike Nutrition, Risk Taking, and Competition

Jan 3, 2020 42:50

Description:

This is a republish of the Singletracks Podcast with Jeff Barber where he had me on the show as a guest.  I thought it'd be a great podcast to start off 2020! 

 

Topics Discussed in the Podcast 

how to view and appreciate strong competition and pressure finding the optimal amount of training for you why I love failure and find my greatest motivation from it the importance of work ethic my transition to a plant-based diet my book projects

 

Listen Now

 

 

 

Resources Subscribe to the Singletracks Podcast!  Singletrack Podcast Show Notes for this episode

------------------------------------------------------------------------------------------------------------------------

2 Ways to Give Back to the Show

 

       

 

________________________________________________ Yay!  Our Podcast Sponsor- Sufferfest Beer

In 2012, Founder and CEO Caitlin Landesberg started her search for the perfect beer to cheers with friends after long trail runs in and around San Francisco… but didn’t find a beer that fit the bill when it came to celebrating her athletic lifestyle and diet. So, taking matters into her own hands, Caitlin spent years developing the beer she wanted to see in the world. After teaming up with an all-star brewmaster to perfect her recipes, Caitlin started to share her beer with friends and fellow trail runners.  The beer is brewed with built-in superfoods so you can recover, sweat for your beer, and feel good! Listen Now: The Sonya Looney Show Podcast Episode with Caitlin Landesberg ------------------------------------------------------------------------------------------------------------------------ Don't Miss an Episode: Subscribe!

 

                 

 

 

 

Going Ultra and Beating the Odds with Kait Boyle

Dec 26, 2019 58:39

Description:

Kait Boyle is an inspiring human.  These days, you might know her for her impressive accolades including 24-Hour World Champion in 2018, AZT300 record holder, winner and second in the men, and 2x winner SOLO 24 Hours in the Old Pueblo.  She didn't always ride a bike or have a love for bikepacking or ultra-endurance events.  She grew up riding horses and later found climbing and skiing.  As a NOLS instructor and with her Masters in Environmental Education, she constantly is in teaching and leadership roles.  If you follow Kait on instagram, you might have noticed that the last 12 months have been trying for her.  Almost exactly one year ago to the day, she got in a severe car accident.  Her truck was t-boned on an icy road leaving her with a quadruple fractured pelvis, broken sacrum, broken fibula, and a ruptured bladder.  Between 10 days in the hospital, 5 weeks in wheelchair, and 4 weeks on crutches, she had a long way to go to move forward.  She was able to ride the roller coaster of devastation and gratitude and positivity and was on her bike again a total of 5 months after her accident.  The community stepped in to support her during this time through a very generous GoFundMe campaign.  This year, she's giving back through the Cairn Project non-profit to get more girls outside and has spent the last 84 days (the amount of time she was stuck indoors due to her accident and recovery) outside. 

Topics Discussed in the Podcast 

NOLS & leadership in the backcountry what sports contributed to Kait's self-confidence decision to go from riding a bike to racing men vs. women in ultra sports how to pace long races nutrition for ultra racing mental tips on how not to quit self-care tips for bikepacking her car accident & recovery from injury the power of GoFundMe and social media The Cairn Project fundraiser she is working on Listen Now

 

 

 

Resources Check out Kait Boyle's website Follow Kait on Instagram Donate to The Cairn Project

------------------------------------------------------------------------------------------------------------------------

 

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!


        ------------------------------------------------------------------------------------------------------------------------ Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

Mindful Tips for the Holidays - Crush It Mondays

Dec 23, 2019 15:51

Description:

There are several things you can do to enjoy your holidays even more, and having mindful holidays is actually easy to do! Some people really love the holidays - the hustle and bustle, the travel, seeing people you maybe only see once a year, or simply just having the time off work.  For some it can make you feel full and festive, but it can feel fake and empty for others - maybe you get stressed out with all the energy you need to give towards family, gifts, travel, and all the things you are "supposed" to be doing.  Maybe the pressure of being happy is too high.

Any health or mindful focused website will tell you to just count your blessings and to breathe.  While this is true, it's not enough and it's not specific enough.  Of course we know we should count our blessings and breathe.  But what else can we do?

I want to address a few topics.

"I don't really like my relatives, but have to spend time with them anyway."

Yes!  We might be forced to see those few family members we don't like as much. Try to identify what you don't like about spending time with them.  Do they make judgemental comments about you? Is it just plain boring?  What is it that triggers you? Then have a plan.  For example, if people are making chippy comments to you, I try to have a sense of humor about it and I try to say to myself that they have different life views, morals, or opinions that I don't have to agree with.  They are actually speaking their truth and  reality.  I don't have to live my life like them or prioritize my time, finances, or goals to them.  If they have an opinion, I remind myself their life experiences dictate their perspective and it likely won't match mine.  I suppose it is about empathizing with what they are trying to do (to help or give advice), but separating your emotions from it so you don't take it as personally.  4 agreements- don't take things personally.

You feel aimless

Traveling, making time to see other people or even doing activities you don't normally do might make you feel restless, aimless, or even cause anxiety.  We get knocked out of our regular routine.  There are two things you can do.  If you thrive in routine, create a very small ritual or routine you can do every day to ground you.  Second is a mindset shift.  I'll be the first to say that feeling aimless is hard for me but I've learned that it's important.  It actually helps me feel more creative, hungry for goals, and motivated when I get back to my regular life.  Toning down your training or your work for a short period of time may feel scary like you're going to lose fitness or get behind, but think big picture.  You don't have to be doing something every second to make gains.  If aimlessness bothers you, it means you probably don't feel that way often so try to remember that feeling restless or resting from your normal life actually IS doing something - it helps you recover from the burnout of your normal life.

The Food

This is a tough one. One big meal is not a make or break, but doing it repeatedly for weeks on end can set you back.  It's hard to set boundaries when temptations are at an all-time high.  Do your best- set a foundation for adding in healthy things.  For example, if you ate too many cookies, add in healthy things later that day or tomorrow.  Go eat a handful of greens right out of the container or eat a piece of fruit.  Start adding in other foods that are easy and make you feel good to offset some of the higher fat, more refined foods that maybe you only enjoy during the holidays.  If you get off track, get back on track with the next thing you put on yourself.  Sometimes a few unhealthy meals turn into guilt and self-sabotage.  Enjoy what you're eating, cut yourself some slack, but take action to immediately remind yourself of your normal habits.  Another trick is to use a smaller plate for big family meals.  You'll have smaller portions of everything.  Want seconds? Wait just 3 minutes and have a glass of water before adding a second helping.  If you find yourself feeling guilty or beating yourself up, try to stop the story and just be curious about it. What does guilt feel like? Where do you feel it in your body?  Is it a permanent feeling?  When are times you felt the opposite of guilt?

Reflect

The holidays are a bookmark to the end of each year.  I like to take a few minutes with someone I care about and celebrate my successes for the year.  Talk about your favorite moments, what you're most proud of for the year, or ways you've grown personally.  I write them down and revisit them on the days I'm feeling like I'm not good enough and it reminds me that I am.

Stay away from social if it makes you feel bad.

Perfect photos of people with their families, beautiful decorations, people baking... it can be fun and festive but it can also make you feel like crap if you feel FOMO or jealousy.  Try to be aware of how you feel while you are scrolling.  Remember that you are seeing hundreds of highlights from people. Those were just snippets in time and we tend to create an entire idealized story around that one second in time the person shared with you. You don't know what really is going on. If you feel icky, delete the app from your phone for the day.   Another thing I think about with social media is try to pause before you tap the app to open it.  Ask, "why am I opening it?"  Lately, I admit I've felt a little lonely and I tap the app because I'm looking for connection, but then I feel worse after I scroll.  So now, if the answer is loneliness, I call or text an actual human being (or even make in person plans!) instead.

I get to... instead of I have to...

I've done an entire article and podcast on using these words.  I have to see family. I get to see family.  Changing that one simple phrase creates more gratitude around something that might feel like a chore and it might help you realize that things you feel like you have to do can actually be a privilege.

You hate sitting around

Oh I feel you on this one.  First, can you suggest things to get out and go do, even going for a walk?  Before you meet up with your group, write a list of experiences you think would be fun to go do and suggest them.  Or go to the other room and do a few pushups or stretches if that helps!  You can set boundaries around your time that people will get used to as well.  This might sound extreme, but I actually write a schedule of some of my planned activities and put it on the fridge. Anyone is welcome to join me, but then people know that I'm going to spend 1-2 hours a day outside moving my body in advance.

Notice experiences that make your body feel like it is contracting or tightening and ones that make you feel like you're expanding.

This IS where I think breathing can really help.  If someone is saying something that offends you, it feels like contracting. If you feel trapped into doing something you don't want to do, it can feel like contracting.  Can you breathe into that contracted space? For me, I feel either my chest or the base of my neck contract. I breathe in through my nose and imagine liquid sunlight melting the tightness away.  Notice when you are doing activities or spending time with people who make you feel open and expanding.  Can add in more of that?  Just knowing what or who helps you feel that way can help add more contentment to your day.

Listen Now

 

2 Ways to Give Back to the Show

 

       

   

   

 

 

 

 

 

Animal Protein Causes Cancer with T Colin Campbell

Dec 19, 2019 01:00:47

Description:

T. Colin Campbell, PhD has been dedicated to the science of human health for more than 60 years. Dr. Campbell grew up on a dairy farm and was the first in his family to go to college. He has his PhD and is MIT and Cornell trained and educated in nutrition, biochemistry and toxicology. His primary focus is on the association between diet and disease, particularly cancer. Although largely known for the China Study--one of the most comprehensive studies of health and nutrition ever conducted, and recognized by The New York Times as the “Grand Prix of epidemiology."  It has sold over 2 million copies worldwide.  Their studies have shown that animal protein has a very strong effect on the growth of cancer. Milk protein in their experiments turns on cancer 100% of the time. If they took it away, they could reduce it down to zero. Dr. Campbell’s profound impact also includes extensive involvement in education, public policy, and laboratory research.  

He is also the author of the The New York Times bestseller Whole, and The Low-Carb Fraud. Several documentary films feature Dr. Campbell and his research, including Forks Over Knives, Eating You Alive, Food Matters, and PlantPure Nation. He continues to share evidence-based information on health and nutrition whenever given the opportunity. He has delivered hundreds of lectures around the world and he is the founder of the T. Colin Campbell Center for Nutrition Studies and the online Plant-Based Nutrition Certificate in partnership with eCornell.

Topics Discussed in the Podcast 

from dairy farmer to PhD in Biochemistry research in the Philippines  Why we need to stop taking the reductionist view of nutrition how to overcome personal bias in science why WFPB is better than vegan complications of groupthink and industry/government interference how much animal protein is too much? the mechanism with animal protein that causes cancer why most doctors don't know a lot about nutrition what does protein deficiency look like? 

 

Listen Now

 

 

 

Resources The China Study Book: Whole: Rethinking the Science of Nutrition eCornell Center for Nutritional Studies

------------------------------------------------------------------------------------------------------------------------

2 Ways to Give Back to the Show

 

       

 

Yay!  Our Podcast Sponsor- Osea Malibu

—  Osea Malibu: vegan, non-toxic, earth-friendly skincare from California!

—   Osea Malibu Atmosphere Protection Cream

—  Use code “sonyalooney” for $10 of your first $50 purchase: Shop now!

   

 

    ------------------------------------------------------------------------------------------------------------------------ Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

Perfectionism Vs Excellence: Seeking Optimalism- Crush It Mondays

Dec 16, 2019 18:46

Description:

 

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.  In this week’s episode, I want to talk about perfectionism.  The short answer is there is no quick fix, but there are patterns we can identify and thought processes we can practice.

If you've been listening to me for awhile or you've read some of my articles, you may have heard me say that I'm a recovering perfectionist.  Yes, I used to be angry that my A- wasn't good enough.  I still occasionally struggle with the appearance of a result not being "good enough" like being ashamed of a race result, even though that was my best for that day and not making excuses.  There is a big challenge in asking "but what IS good enough?"  We all know what perfectionism is, but where it comes from may vary from individual to individual.  For me, it stemmed from wanting to meet the expectations of my parents, coaches, and peers.  It came from wanting desperately to fit in and believing that if I could be the best at everything, then people would love and accept me.  I talk about these stories in depth in my ebook : Partly Sunny, Cultivating a Resilient Mind. Eventually, external expectations became my own internal expectations.

 

The Masks of Perfectionism

Perfectionism happens when you hold yourself up to an impossible standard.  The reasons you want to be perfect or do things a certain way are fear-based. You're afraid you won't be seen in a certain way, or you're afraid it'll mean something about you.  Perfectionists are driven by the need to prove themselves, not the desire to learn.  People with fixed mindsets tend to be perfectionists.

There are three main patterns of perfectionists.  They reject failure, they reject painful emotions, and they even reject success.  Personally, I've been able to overcome the first two, but I still reject success. I have a very hard time celebrating my success and not belittling it. By not celebrating your success, you put off that feeling of accomplishment or fulfillment to the future when you can do something even harder. And when you do that, you still do not feel satisfied.

In the form of rejecting failure or painful emotions, it's about accepting that failure does not have to feel good- in fact it never does- but also realizing that failure IS part of the path. It isn't a bad thing. You're probably not trying hard enough if you always take the safe way out.  I say out loud to myself that I love failure.  I do not love feeling like I'm not worthy or the hard work I'm putting in doesn't actually matter. (in the case of being rejected by trying to get a new sponsor). I do not love feeling ashamed or embarrassed. I do not love the feeling of working really hard and having it go nowhere. That is what failure feels like to me  Failure even makes me want to give up.  When I feel that way, I go for a walk, run, or bike ride.  I process those gross feelings.  But after I process them, a fire gets lit under me to work even harder, try something different, or maybe even just accept that it's just not the right time for the thing I failed at to progress.

In Tal Ben Shahar's book, The Pursuit of Perfect, he describes how to transition from being a perfectionist to an optimalist.  It starts with recognition of patterns and then working towards changing the way you think. There is no quick fix, there may not even be a permanent solution.  But we are able to recognize perfectionism and have the power to prevent it from holding us back.

He says that the perfectionist fears failure, focuses on their destination rather than their journey, thinks in 'all or nothing' terms, is a fault-finder, is overly defensive in response to criticism, inflexible, unwilling to accept and love themselves, is destined never to feel good enough, and is afraid of someone else seeing their mistakes. They are constantly comparing themself to an ideal they think is perfect.  Practicing self-compassion is a great place to start. I've talked a great deal about how to have more self-compassion on this podcast, but there's a link in the show notes to give you some actionable practices and help you also develop more confidence.

Perfectionists also tend to exhibit all-or-none thinking.  Can you think of areas where you do that?  I do it with training and have to continually ask myself if what I'm saying is true to overcome it.  If I can't ride for a certain amount of time or hit a certain number, I'm inclined to want to quit and not do it at all.  But then I remind myself that most of the time, you won't hit the perfect numbers and the important part is showing up and getting started.  Of course, this does NOT apply if you truly need a rest day!  I also have discovered I do this with writing.  If I can't do a certain amount, then I don't want to get started.  Procrastination is another way all-or-none thinking can manifest itself.

Choose to be an Optimalist and Pursue Excellence Over Perfection

Optimalists are adaptive.  Instead of trying to be perfect, they try to be their best and pursue excellence.  How is excellence different from perfection?  Excellence is the mastery of a task for the sake of the task.  It's enjoying and focusing on effort and flow instead of the outward appearance of achievement or trying to prove to the world that they are good enough.

An optimalist (like someone with a growth mindset) embraces setbacks are a part of reality, accepts them and understands that goals and people are adaptable. They are flexible, willing to experiment, take risks, seek feedback, and see the benefits in criticism.  We don't have to enjoy criticism or think it feels good in the moment, but we can look at criticism is a great opportunity to improve instead of proof we aren't good at something.  Optimalists can call something “good enough” as long as they tried.  By approaching challenges this way, it boosts intrinisic motivation and self-determination. 

The self-acceptance of being an optimalist is also key.  Practicing self-compassion, learning to forgive yourself, and learning to love the ups and downs of the process is what leads to resilience.  We punish ourselves if we don't look perfect in a photo or if we made a typo or if we messed up big time.  What can you appreciate about these instances to make you better for next time? If you are beating yourself up, ask why? Why are you trying to make yourself perfect? Go deeper and you'll probably find a deep-rooted wanting to feel connected, loved, and accepted by others. But that first comes with accepting yourself.  I've also mentioned in the past that being vulnerable in front of others is scary, but it's another way to realize that people love you and that includes what you consider your flaws.  Vulnerability helps with feeling accepted in many cases.

Optimalists also try to look for opportunities in setbacks - what can they learn, how can they reframe an otherwise "negative situation."  We've discussed this in the form of the ABC Model in cognitive psychology. Can you ask if what you believe about a situation is true?  Can you challenge that believe and turn it into something productive? Our thoughts create our reality.

Perfectionism creates a barrier to even starting.  Examples in my own life: every project I'm working on now- my apparel brand, this podcast, my weekly email newsletters, doing my own graphic design, trying to edit my own websites, writing, my own photography, training, being a new mom, public speaking- if I set out to be perfect at all these things, I'd probably never start. I know that the things I put out into the world have flaws but if I focused on those flaws, I would never start.  I start well-knowing I'll improve over time and it's okay if something is out there that isn't perfect. It's better to get started and get on the path than to be paralyzed by fear of failure or not being perfect and never starting in the first place. Coincidentally, experimenting and stepping outside the box to try things I am not quite sure how to do and even the willingness to fail publicly at it gives me the confidence to do more and more and find what I am capable of.

I think it's also important to mention that there are areas of your life where you can be a perfectionist and areas where you can be an optimalist. I admit that as a bike racer, I still sometimes struggle with perfectionism and am hard on myself when I make mistakes in a race.  But most other places in my life, I've grown into an optimalist. What about you?

In the show notes, I uploaded an image from Tal Ben Shahar's book.

My last point is back to talking about striving for good enough over perfection.  Good enough is not an excuse to be lazy or do the minimum and chances are if you've made it this far, you're not the type who is looking for a shortcut or to do the minimum.  Good enough is defined differently for everyone, but take your ideal of perfectionism and take like 10% or 15% away from it.  What would it look like if you did 10% less, or instead of improving to 100%, what if you opened up to improve by just 10% more?

Here is a chapter by chapter summary of the Pursuit of Perfect including Tal Ben Shahar's exercises to work toward being an optimalist.

 

2 Ways to Give Back to the Show

 

       

   

  Listen Now

 

   

 

 

 

Canadian Runner Sasha Gollish Makes Choices, Not Sacrifices

Dec 12, 2019 01:01:20

Description:

Sasha Gollish is well-known as a decorated Canadian Competitive Runner, has her PhD in Civil Engineering, and is passionate about girls in sports.  She was a bronze medalist in the 1500 m at the 2015 Pan American Games despite her shoe falling off, has won a variety of short and longer distance races and raced on the Canadian National Team for the IAFF World Marathon Champs.  I love Sasha's four tenets of living and training.  They are: always play, make choices not sacrifices, work hard, and eat real food- feed the machine.

Topics Discussed in the Podcast 

from alpine ski racer to marathon running her drive for achievement in all areas of her life, including getting her PhD starting her running career at age 30 Sasha's tenets of training and personal values how to look at food in a healthy way learning to sit with uncomfortable emotions how she dealt with her recent marathon that didn't go her way  her career as a runner and some fun stories Making the best of Doha World Championships Empowering girls through Fast and Female Listen Now

 

 

 

Resources Check out Sasha's website Follow Sasha on Instagram Fast and Female: Empowering Girls Through Sport 

------------------------------------------------------------------------------------------------------------------------

2 Ways to Give Back to the Show

 

       

 

Yay!  Our Podcast Sponsor- Osea Malibu

—  Osea Malibu: vegan, non-toxic, earth-friendly skincare from California!

—   Osea Malibu Atmosphere Protection Cream

—  Use code “sonyalooney” for $10 of your first $50 purchase: Shop now!

   

 

    ------------------------------------------------------------------------------------------------------------------------ Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

Stronger than Excuses: Crush It Mondays

Dec 9, 2019 13:30

Description:

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.  In this week’s episode, I want to talk about excuses.

Excuses can show up in several forms.  Procrastination is one of the main ways excuses show up.  We give a reason as to why we can do that thing later.  And for some things, procrastination is just a hop, skip, and a jump to never getting that thing done.  Other forms of excuses show up as a reason to let yourself off the hook.  The challenge is figuring out when you actually SHOULD listen to your excuse because your body is telling you something, and when your excuses are a form of procrastination, laziness, or even fear of failure, losing time, or not knowing how to get started.

First, let's talk about big picture excuses- excuses that we make to avoid bigger life changes.

Figure Out What's Really Holding You Back

Here are some common excuses I hear or that I've caught myself saying. Try to decode what you are really saying instead.  Here are a few examples.

I'm too old to start (I hear this a lot with mountain biking... NOT true! My dad started in his 60s.  My father-in-law is in his 70s and mountain bikes!). You're really saying "I'm afraid I'll get hurt." Hire a coach, take babysteps, realize that you are looking at worst-case scenarios and it's probably not true. I don't know how to do it. You're really saying: I don't know how to do it right now.  I'm afraid that I won't be able to figure it out.  I'm afraid I'll waste my time trying to learn if it doesn't work out.  I don't want to spend the time.  Meet the internet.  You can learn how to do pretty much everything if you're willing to put in the time It's too cold, hot, I'm too sleepy, I have to much to do... excuses not to exercise.  What are you really worried about?  Are you tired, stressed, burnt out, or injured?  Those are times you might need a break.  You probably are really saying that you don't want to be uncomfortable. I have already spent years in school or in my career dedicated to this path. I can't change now. You're really saying that it is hard to start over and you're afraid of the sunk cost of time and money, but you can always change.  You  also might be avoiding discomfort, temporary loss of identity, fear of not knowing what to do next, but you can almost always change.  Change is hard and it takes work, but it's worth it. I don't have time You're really saying you won't make time. You might have to cut something else out, but if it's important you always have time.

Some of the excuses I just mentioned are for bigger picture things.  But what about smaller things too?  I am the worst about procrastinating with writing: blog posts, articles, books.  I also have been known to procrastinate getting out on my bike, meditation, going to the gym, cleaning the garage, listing stuff on craigslist.

What should you do to be stronger than your excuses?

The Hardest Part is Getting Started

First, identify that you are in fact making an excuse. Just being aware that you are doing it helps, and try to figure out what the real issue is in the first place.  The hardest part for most people is simply getting started.  In chemistry, physics, or even an electrical impulse in the body, there is the activation energy, that is, a minimum quantity of energy required to get the process or reaction started. Once you apply some energy to it, you'll get moving. Usually, applied to something we are trying to get ourselves to do, this activation energy is getting started and doing it for 1-5 minutes.

So- commit to getting dressed and riding your bike for 5 minutes.  Do 1 yoga stretch.  Meditate for 3 breaths.  Do just 10 pushups. Put one plate in the dishwasher.  Open a document and write 2 sentences.  Read one article on how to do something you want to learn. It'll help you get started to overcome that initial amount of activation energy.  Tell yourself you can stop if you don't want to keep going...but chances are you'll keep going.  The hardest part is getting started.

Focus on the Feeling

Another tip is reverse engineering how you'll feel if you don't do the thing. How will you feel after?  I don't know about you, but I have very rarely regretted getting out on that run or bike ride, even when I didn't want to get started. You rarely regret doing something that you were trying to get yourself to do.  All the times you overcome your excuses, focus on the feeling when you get it done and revisit it each time you try to make an excuse.  It's a muscle you can strengthen as you build more trust and integrity with yourself. It's really powerful when you actually do the thing you said you were going to do.  And if you think it's about willpower, listen to my Crush It Monday About How to Boost Willpower (linked in the show notes).

Identity and Environment

Making it easy to do the thing you're trying to do helps you get started.  We've talked about this before, but doing things like setting your clothes out the night before, having the meditation app on the front page of your phone, having the default main browser page on your computer be your compose page of your blog or an online course you're working on.  Leaving a fruit bowl front and center on your counter.   You can also think about identity.  What would a tidy person do?  The tidy person would make their bed and fold the sock pile on the floor before leaving the room. What would a healthy person do? A healthy person would do meal prep with healthy meals on the weekend to make sure they don't eat junk food or eat out during the week.  What would an athlete do? An athlete would show up for their workouts, even if they don't always feel like it.  Each time you do something that fits that identity, you become that identity.

If you overcame an excuse this week, take a screenshot and share it with me on social media. Let's share all of our wins this week together!

2 Ways to Give Back to the Show

 

       

   

  Listen Now

 

   

 

 

 

Olympian Skier Julia Murray is Hooked on Plants

Dec 5, 2019 54:24

Description:

Julia Murray is an Olympian Skier in ski cross, a silver medalist at World Championships, a registered Holistic Nutritionist, a Roubxe certified plant-based chef, a Main Street Vegan Educator, Owner of HOoked on Plants, Cofounder of 80/20 plants and an all-around awesome human.  Julia has spent 4 years going all-in on the vegan and plant-based lifestyle. If you're plant-curious and wondering about making small or big changes in your diet, definitely sign up for her program on 8020plants.com where you'll get one on one coaching, videos, and recipes on how to make a slow transition, and even room for indulgent foods.

Julia is an inspiring and awesome person AND check out Whistler VegFest next year!

Check out 80/20 Plants and use code "Sonya20"

Topics Discussed in the Podcast 

her rise to the Olympic dream making transitions in your life supplements Julia likes how to switch to a whole-foods plant-based diet tips for starting new businesses creating recipes and becoming a chef how to deal with negative criticism as a vegan Listen Now

 

 

 

Resources Hooked On Plants Get on board with 80/20 Plants Main Street Vegan Academy Resources Julia mentioned in the show(scroll down) Why Vegan? by Julia Inside Tracker: Take a Selfie from the Inside

Use Code: CHEERSSONYA for $200 OFF the Ultimate Test 

Inside Tracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity.  Founded in 2009, the Boston company first started working with professional athletes who wanted to see what their biomarkers, hormone and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve.  They measure over 30 biomarkers and recommend food and supplements to optimize thinks like your energy, cognition, endurance, heart health, and more. I started working with Inside Tracker in 2017.  I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have baseline and also recurrent bloodwork as you age and also simply as an athlete.

Listen to the Episode with Jonathan Levitt from Inside Tracker

 

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!


        ------------------------------------------------------------------------------------------------------------------------ Don't Miss an Episode: Subscribe!

 

 

                                                          

 

 

 

How to Stop Choking and Get Your Confidence Back: Crush It Mondays

Dec 2, 2019 14:40

Description:

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.  In this week’s episode, I want to talk about how not to choke.  My research was primarily around different sports, but these tips can be applied to say, a meeting you're preparing for, test-taking, or any situation that challenges you.

Self-talk, the awareness around our perceptions, and mindfulness are woven into the main narrative of this podcast. The stories we tell ourselves and the words that we use affect our perception. Self-talk is an internal stimulus and drives our confidence in everything that we do. It especially effects the outcome of how we perform and even how much fun we have in challenging situations or conditions where we need to optimally perform.  Our inner experience effects the quality of our outer experience.

What to do:

Here are some techniques I like to keep your eye on crushing it instead of letting that constricted, nervous feeling take over.  Use this in sports, business, relationships- anywhere you are being challenged.

Develop contextual awareness around your negative self-talk. When are you doing it, what circumstances cause it? Practice reworking your thoughts and rewiring your brain.  Replace negative thoughts with productive ones.  Even journaling daily will help. Focus on execution, not outcome.  Don't think about winning the game or the race, think about what you'll do to perform your best. Don't think of the test result, think of the work you put in to know your stuff.  Don't think about getting the promotion, think about communicating everything you've done well.  You catch my drift Positive Visualization:  For days or weeks leading up to your event, imagine what not only what success looks like, but try to imagine how it'll feel when you are doing everything perfectly for your execution.  You can even use negative visualization- how will you deal with potential hiccups? If this gives you anxiety, don't spend too much time on the negative parts. View stress as a positive, especially with stereotypical "nerve-wracking situations."  Instead of saying "I'm so nervous" or "I'm stressed", tell yourself that you're excited and you're amped.  Kelly McGonigal PhD has written a whole book on research surrounding how and why this works, and techniques you can use called The Upside of Stress. Pick a mantra.  Mantras can be really powerful.  Pick on that makes you feel good. Mantra: I got this.  I'm unstoppable. I'm confident. I'm ready. Relax: breath, routine

----------------

Reggie Miller's tips on choking and performing under pressure.

First let me say, there is no such thing as “choking”, we all have at some point come up short at the biggest moments in our athletic endeavor.. But here’s how I approach pressure moments..

1. Act like you’ve been there. There’s a reason why you got up 3 hours earlier to get to the gym or football field or on a trail. Practice makes good, not perfect.. The more time you spend doing what you love, the less pressure it will feel like..

2. Visually see yourself hitting the game winner, the old 3 2 1 buzzer sound, I replayed those moments a million times in the family backyard games.. Remember all the hard work that you have put into your body, let that be the guiding force..

3. And remember there’s always tomorrow.. If it doesn’t work out, know you will have other chances, continue to believe in yourself and your workouts...

How to Rebuild Your Confidence after Crashing, Choking, or Failing

What if you've had a situation where you choked or crashed and your confidence is shot?  You'll have to start over with the steps outlined above and build back up to it.  Write down every similar situation in where you had a positive outcome. You might find that the one or two times you choked was an outlier. Try to remember that.  Start with small challenges or things that you've done before that come easily to build your confidence back up. An example would be riding easier technical trails and slowly build back up to where you crashed in the first place.  When you find yourself back in the situation where you choked in the first place, think of all the times you excelled, not the one time you failed. Our brain nitpicks that one negative experience- think about it. A negative comment can outweigh hundreds of positive ones...but is it true? No!

Harness the Flow

The ultimate goal is to get into a flow state with all these techniques. Many of us have experienced it.  When you are in a flow state, there is truly nothing negative on your mind and your confidence is high.

In a paper about flow, it is stated "In reality, athletes do not lose their physical ability, technical skills, and strategic knowledge during a competition. Rather, they lose control of cognitive factors such as the ability to concentrate, to focus on relevant cues, to engage in positive self-talk, and so forth. The potential causes for athletes losing control could be negative internal thoughts such as fear of losing, low confidence regarding self-competence, thinking of failure experiences, feeling shame of losing, etc"

Remember: "Optimal experience, where we feel a sense of exhilaration, a deep sense of enjoyment that is long cherished, does not come through passive, receptive, relaxing times. The best moments usually occur when a person's body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile."

And we get to work on our headspace to thrive when we take on challenges, sign up for new things, and seek growth.

Sources:

J Wang, D Callahan, B Goldfine. Choking Under Pressure in Competition and Psychological Intervention Approaches . Strength & Conditioning. 2003; 25(5): 69-75.

 

 

2 Ways to Give Back to the Show

 

       

  Listen Now

 

Yay!  Our Podcast Sponsor- Osea Malibu

—  Osea Malibu: vegan, non-toxic, earth-friendly skincare from California!

—   Osea Malibu Atmosphere Protection Cream

—  Use code “sonyalooney” for $10 of your first $50 purchase: Shop now!

   

 

 

 

The Winning Mindset Behind Competition and Comparison with Jake Thompson

Nov 28, 2019 01:00:31

Description:

Competition can be a driving force behind everything we do.  But what if the competition was with yourself and even with your bad habits? Jake Thompson, founder of the company Compete Every Day is on a mission to work with organizations and individuals to teach how they can develop accountability, mental resilience, and leadership skills in order to make bigger impacts in their careers and in their life.  It’s through his experience and research that he’s discovered how people who harness a competitive mindset against themselves can reach their goals, commit to action over motivation, and step into the leader they were created to be.  I loved having Jake on the show because we are both so passionate about how mindset molds resilience, mental toughness, happiness, and drive.

I really enjoyed talking with Jake because he is incredibly inspiring, humble, and passionate. I think you'll enjoy him too! Jake is a busy and multi-faceted guy.  He is a speaker, podcast host of his show, Cultivate a Winning Mindset, Chief Encouragement Officer of his tshirt company Compete Every Day, Author of a new book coming out soon, and more!

Topics Discussed in the Podcast 

being in competition with yourself the problem with comparing yourself to others and how to stop the line between self-compassion & acceptance vs. hard work and drive growth mindset and identity the language to use around identity reinventing yourself Listen Now

 

 

Resources Visit CompeteEveryDay.com Jake's Speaking Website Follow Jake on Instagram as well as Compete Every Day Book Mentioned: A Million Miles in 1000 years by Don Miller Book Mentioned: Mindset by Carol Dweck Listen to his Podcast Inside Tracker: Take a Selfie from the Inside

Use Code: CHEERSSONYA for $200 OFF the Ultimate Test 

Inside Tracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity.  Founded in 2009, the Boston company first started working with professional athletes who wanted to see what their biomarkers, hormone and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve.  They measure over 30 biomarkers and recommend food and supplements to optimize thinks like your energy, cognition, endurance, heart health, and more. I started working with Inside Tracker in 2017.  I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have baseline and also recurrent bloodwork as you age and also simply as an athlete.

Listen to the Episode with Jonathan Levitt from Inside Tracker

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!


        ------------------------------------------------------------------------------------------------------------------------Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

The Problem with Trying to Find Your Purpose: Crush It Mondays

Nov 25, 2019 13:09

Description:

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.  In this week’s episode, I want to talk about an interesting story and experience I had.

I was having dinner with a friend the other night and we got to talking about finding your purpose or finding your passion.  There's a lot of talk and maybe even pressure about "finding your purpose..." like if you don't find it, then you'll never be "fulfilled."  I've talked about the happiness horizon (you know, when you say I'll be happy when...) in another Crush It Mondays that I've linked in the show notes.   First, putting off contentment or feeling fulfilled when you find your purpose is not a good way to go and frankly, it's a myth.  I'm incredibly fortunate to have worked my way into a career that allows me to do things I'm passionate about. I would say I have found my purpose and work towards it every day, but I still have the same feelings like everyone else, struggling with "I'll be happy when..." or trying to feel content or feeling like what I am doing is still not enough.  We also search for the feeling of arrival, and while there may be fleeting moments of it, it's not a permanent feeling.  So finding your purpose is not analogous to contentment or fulfillment. I will say that it certainly helps and I'm thankful I get to put energy into the projects of my choosing, but I think that this societal pressure of searching for your big purpose and that you should be doing that all the time or doing it for your work has been blown way out of context.

So what do you do if you feel like you don't know your purpose or know your why and have low-level stress associated with it? What should you search for instead of trying to find this huge purpose?  My interpretation of the obsession with purpose is that we want to live a life that has meaning to us.  But having meaning can be really simple and you don't have to find your why with your work. I do think it is good to find elements of your work that bring you joy. Yes!  Even if we aren't talking about work, we feel good when we can find joy, concentration without distraction, and feel like we did our best at something.  Maybe even helping someone or having a human connection associated with what you're doing is part of it.  For me, I feel content when I look at those elements instead of this huge undertaking of living my purpose.  Maybe your purpose is how you live your life and living by your values.

Yes!  Maybe we can redefine this conversation.  I think it's good to think big picture with what you want to do in your life and have a direction to go, but you don't have to define the exact details of that direction. Chances are they will change over time anyway.  How about doing one thing each day that makes you feel good or do one thing each day that you are proud of?  I can tell you that if you slow down enough to do that and then reflect back on your day asking yourself, "What was the best thing I did today?" It'll help you feel more content.

Another point I want to make is that the things you're doing that bring purpose, why, contentment, or meaning probably will shift over time. You will change and the things that make you feel good might change too.  Another thing is that it doesn't have to be externally focused.  Maybe your purpose today, this week, this year, or this decade is getting to know yourself better.  There is nothing wrong with it or selfish about that.  Maybe your purpose is to be the best athlete you can be or the most helpful person on your team at work.  What does doing your best mean to you? When do you feel your best?

Changing the subject a little bit, purpose and fulfillment can be tied to the question of whether you have any regrets.  Or if you were on your death bed, is there something you wish you did?  The great thing is you can get started doing things that mean something to you now.

For some, trying to find your why can paralyze you from doing anything at all.  Thoughts like, "well what if this isn't my purpose and I don't feel good?" or "What if I spend time, money and/or energy and change my mind?"  I say try it, prioritize it, and see what happens. If it doesn't turn out the way you hoped, it is frustrating but you won't regret trying. Don't let imposter syndrome stand in your way of getting started either.  It also takes grit and patience if you're trying to build something.

Another question to ask yourself is what are your expectations of what life will be like if you do find your big purpose?  I can tell you that you won't suddenly just feel fulfilled, everything won't suddenly fall into place, and you won't feel like you are done because you've found this thing.  You'll get to a point you dreamt of, but then it won't feel like enough.  I've seen this with myself and countless other people.  You'll say, "I want to make an impact!"  But then you'll say, "I want to impact MORE people! What I'm doing isn't enough!"  Or as I mentioned, when your needs are met, you'll redirect and maybe even find a new purpose.  Again, break it back down to doing something big or small today that you are proud of and do that every day.

If you're thinking, "that's all well and good... but I'm uninspired in my life and I just want to do SOMETHING different.  I just don't know what! I don't even know what general direction to take!"  It's okay to feel stuck not to know, but I think it's also important to keep revisiting that feeling with questions.  There are a couple that Mark Manson has written about that I liked.  He talks about how we shouldn't think about what we are passionate about, but think about what we are willing to be in pain for- to be inconvenienced by, because that's what it's really like to work for something you've always wanted. The passion of it can take over your life. And the passion of it can also make it not as fun anymore when it becomes your everything.  The questions are: what are you willing to struggle for? what pain do you want to sustain?  "what makes you forget to eat and poop?"

If the answer is still, "I don't know," that's okay.  But try something.  If you have an idea, try it because that's the only way you'll know how you feel. And that idea does not have to be business or sport-related. It can be anything and it can be small, but take action- take one small step.  As MLK says, "Faith is taking the first step even when you don't see the whole staircase."  It is never too late to start.

Give Back to the Show

  Listen Now

 

 

 

Mental Toughness with Joanna Zeiger PhD

Nov 21, 2019 55:55

Description:

Joanna Zeiger has accomplished a lot so far in her life.  She's an Olympian, World Champion Triathlete in the 70.3 discipline, has her Phd, and is the author of the book The Champion Mindset: An Athletes Guide to Mental Toughness.  Her athletic career alone is pretty impressive - she raced as a professional triathlete from 1998-2010. She placed 4th in the triathlon at the 2000 Sydney Olympics and won the 2008 Ironman 70.3 World Championships. Through her company, Race Ready Coaching, Joanna trains endurance athletes to reach their personal best and instills in them the importance of having fun even when they are training hard. She also offers mental skills training individually and through her Champion Mindset course on trainingpeaks.com linked in the shownotes.

Topics Discussed in the Podcast 

defining mental toughness components of mental toughness and the Sisu Quiz how to improve your self-esteem the right way to approach goal-setting using both positive and negative visualization how to get more confidence dealing with injury Listen Now

 

 

Resources Get Joanna Zeiger's Book: The Champion Mindset Take the Sisu Quiz Joanna's course: Champion Mindset Course on TrainingPeaks Visit Joanna on her website Check out the study mentioned in the show. "Mental toughness latent profiles in endurance athletes"

------------------------------------------------------------------------------------------------------------------------

 

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!


        ------------------------------------------------------------------------------------------------------------------------Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

Katie Arnold on Grief, Her Book Running Home, and Ultra-Running Life Lessons

Nov 14, 2019 01:06:32

Description:

Katie Arnold has taken "a million steps on a crooked path" to get her to here.  She is the 2018 Leadville 100 Trail Running Champion at 46 years old and is the author of the incredible book and memoir, Running Home.  She is also a contributing editor and former managing editor at Outside Magazine. She is the creator of a monthly column for Outside called “Raising Rippers” and it's all about raising adventurous kids. 

Katie's foray into ultra-running didn't happen until her 40s.  In fact, her first marathon was "by accident" while interviewing Dean Karnazes for an Outside Magazine article. She ran next to him with her audio recorder as she interviewed him.  Not only is Katie now an elite ultra-runner, but she has many accolades including Leadville 100, 2018 Jemez Mountains 50 Mile, 2014 TransRockies 3-Day Trail Run, Jemez Mountains 50K, the Mount Taylor 50K. She has also won the Angel Fire 100k twice and set the course record.

Her writing extends past her book and Outside Magazine.  She has appeared in The New York Times, ESPN the Magazine, Marie Claire, Runner’s World, Elle, and Men's Journal, among many others.

Topics Discussed in the Podcast 

Working for Outside Magazines from the 90s to the present day losing her father and impending, all-encompassing grief Value of time, especially when it becomes knowingly shortened insight into dealing with grief difference between fear and anxiety some of her views on raising adventurous children running for joy versus external validation of competition smile and flow mantra the legacy she wants to leave behind Listen Now

 

 

Resources Get Katie Arnold's book: Running Home Katie and all of her articles at Outside Online Her most popular column on Outside: Don't Let Sports Hijack Your Life Follow Katie on Twitter Follow Katie on Facebook 

------------------------------------------------------------------------------------------------------------------------

 

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!


        ------------------------------------------------------------------------------------------------------------------------Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

Living and Striving from a Happier Place with Coach David Roche

Nov 7, 2019 56:03

Description:

I'm really excited about today's guest, David Roche. I feel like he is a kindred spirit, especially after reading his awesome book, the Happy Runner that he co-authored with his wife (who is also an incredible human), Megan Roche.  Author is just one of the hats that David wears.  He started his own coaching company in 2013 called SWAP - Some Work, All Play where he and Megan coach some of the top trail runners and obstacle course athletes in the world.  Their coaching speaks for itself with over 17 US National Championships won, athlete appearances on Team USA 14 Times, Spartan World Champions, and more.   David is also well accomplished as a runner as a two-time national champion, a three-time member of Team USA, and was Sub-Ultra Trail Runner of the Year in 2014.  He also is a writer for Trail Runner Magazine.  If that's not enough, he is also a former lawyer. 

David and Megan's book really resonated with me because it's about being a happy athlete. We talked about important topics like sport as a celebration instead of a measuring stick of how good of a person you are, we talked about having a healthy relationship with results, we talked about how to have more self-acceptance, and even contemplating mortality.  I think you'll get a lot out of this podcast feel like you're walking, running, or riding away with your cup and your heart more full.

 

Topics Discussed in the Podcast 

removing pressure with authenticity (as a writer and an athlete) getting away from looking at achievement as a benchmark for success Imposter syndrome how to cultivate more self-acceptance Dissociating with results how to view competition in a healthy way positive affirmations and mantras to help you enjoy the process more viewing the human as a whole when it comes to coaching why training more hours won't necessarily make you faster fun stories about some of the athletes he coaches Listen Now

 

 

Resources SWAP Running Website Follow David on Twitter Follow David and ADDIEDOG on Instagram Get the book: The Happy Runner

------------------------------------------------------------------------------------------------------------------------

 

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!


        ------------------------------------------------------------------------------------------------------------------------Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

It's Not Just About Money - Joline Godfrey

Oct 31, 2019 01:02:09

Description:

Since 1992, Joline Godfrey has been a pioneer in the movement to increase financial intelligence among young people. Developer of a unique developmental approach to financial education, Godfrey's introduction of the financial apprenticeship stage of life has given parents and community leaders revolutionary tools for becoming better money mentors for kids.

My husband, Matt is the CEO of Latitude Financial and is ranked in the top 1% in the world of financial planners so I wanted to include him! 

Sign up for my newsletter for notifications of new episodes! 

Topics Discussed in the Podcast 

Background as clinic social worker and how she got into the financial industry Her work with female entrepreneurs and talking about money with girls How female entrepreneurship evolved Raising Financially Fit Kids Books Defining Human Capital Currency of self-worth and success isn't just a dollar value What age to start talking to kids about money When to start revealing your assets/salary to your kids Different types of spenders and savers The Power of Listening Why letting people fail/suffer the consequences (financially) is important  Kids in their 20s living at home How to manage allowance Listen Now

 

 

 

 

 

Resources Get Joline Godfrey's book: Raising Financially Fit Kids Joline Godfrey's Website

------------------------------------------------------------------------------------------------------------------------

 

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!


        ------------------------------------------------------------------------------------------------------------------------Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

An Interesting Story from the Back of an Uber - Crush It Mondays

Oct 28, 2019 07:27

Description:

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.  In this week’s episode, I want to talk about an interesting story and experience I had.

Check out the previous episode about The Four Agreements.

https://www.sonyalooney.com/the-four-agreements/

Give Back to the Show

  Listen Now

\

 

 

Your Plant-Based FAQs - Part 2

Oct 24, 2019 51:50

Description:

You guys wrote to us with questions and we answered!  In fact, we had so many requests we recorded a 2-part series of your Plant-Based FAQs.  Excited to share with you and please reach out if you have any questions! 

Topics Discussed in the Podcast 

How often you should be eating Where to find recipes and meal planning Caloric Intake for Athletes How to stay motivated Change overnight or change gradually? How to make cooking easier Is Beyond Meat healthy? Difference between vegan and plant-based Can you get all essential amino acids plant-based? What about complete proteins? How to get enough protein without eating soy, gluten, or beans? What are phytates and are they bad? Vegan pregnancy

Vegan preganancy notes:

1.8x more iron than non-vegetarians.

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!


        ------------------------------------------------------------------------------------------------------------------------Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

Do You Suffer From Imposter Syndrome? - Crush It Mondays

Oct 21, 2019 14:27

Description:

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.  In this week’s episode, I want to talk about imposter syndrome.

I'm sure most of you have heard this term before, but let's define it.  It's characterized by internally refusing to believe you are as good, accomplished, competent, or capable as others perceive you to be.  Basically, you feel like you're a fraud or that you just got lucky to get to be where you're at.  You won by accident or you were promoted by luck.  People with imposter syndrome tend to overwork themselves to ensure they are keeping up and have feelings of inferiority, even when others consider them experts.  What is dangerous about this way of thinking is that you are afraid to step off the hectic treadmill of hard work because you're afraid everything will fall apart.  People with imposter syndrome have a difficult time celebrating their success or accepting their achievements.

If you recognize some of this behavior in yourself, how do you start improving on it?  First is to know that there are a ton of people that you look up to who also feel imposter syndrome- it's more common than you'd think!  In fact, it was reported that 70% of people experience Imposter Syndrome!

 Show vulnerability.  Something that has been really helpful for me is showing vulnerability.  It's scary at first because you're putting it out there that you aren't as perfect as people think you are, that you make mistakes, that sometimes you don't know exactly what you're doing... but instead of others thinking - "oh! I knew that person as a phony!"  Chances are, they'll respect you even more.  It humanizes you, but that doesn't make you less than.  It also will help you practice more self-compassion when you feel like you can be yourself and show all parts of what you're doing, not just the highlight reel of your successes.  People want to share in the ups and downs of your journey and the downs don't make you an imposter. An example of a time I showed vulnerability when it truly scared me to do it was when I took a video of myself crying uncontrollably in the hardest race I had ever done to that date- the Yak Attack in Nepal. I did a TED Talk about it and how to define success in your life.   Putting a video online and later, in a TED Talk of me crying like this still makes my chest tighten.  Crying publicly and even in front of friends or family is something I do not do.  I've never wanted to share that side of me, but as terrifying as it was to share have this video live on the internet, it was amazing how powerful and impactful it was.  You gain strength and can positively impact others through vulnerability. If self-critical thoughts pop up and your imposter brain starts taking over, don't fight the thought.  Use the meditation technique of RAIN- Recognize, Allow, Investigate, Non-Identification.  Recognize it, take a moment to accept it and allow it to be there, ask yourself if it's really true and where you might feel it in your body, and last - say something to yourself like "this is just a thought, it is not me.  I'm separate from this thought. I'm okay.  It's okay." Be aware of when you are comparing yourself and it brings up feelings of inferiority.  Personally, this happens when I'm looking at social media.  I see people who seem to be racing more, training harder, better at promoting their podcast, or who seem to have it together more than me.  It feels icky when I look at it from an "I feel like I'm not enough because of this other person's post."  I don't always feel that way, but there are vulnerable moments throughout our day where a photo or video can impact us in different ways.  If I find myself looking at social media with my comparison lens, I make myself close the app.  Delete it for the day if you have to.  Use social media for inspiration and connection, not to measure your self-worth.  As Sharon Salzberg says, "Comparison is dangerous when you try to reference who you are compared to someone else's status or achievements."   Do you really need to work that hard and are you addicted to validation? This was a new concept I learned after reading upcoming podcast guest David Roche's article on TrailRunnerMag.com.  He talked about how imposter syndrome affects athletes.  He used examples of how overworking is due to insecurities- like overtraining in athletic endeavors or if you win, you think you just got lucky.  I also interpreted this article to imposter syndrome manifesting itself as workaholism in other areas.  It really resonated with me because I'm prone to overworking because I'm afraid I'll fall behind,  I feel like I'm not doing enough and if I stop I'll fall way behind, and then it'll just be proof to everyone around me that I'm actually not good enough.  It's been interesting to recognize in myself because I will confidently take on new roles (I did a career transition from having my Master's in Electrical Engineering to taking on a  large marketing role with no experience).  Same goes when people ask me how I became a speaker or a writer, or even an athlete- I just did it and didn't worry about the label, but imposter syndrome rears its head in the form of "I must work harder and continue to do more and more."  I truly worry about falling behind and even though this year, I've been really good at creating time to "do nothing," it still makes me feel anxious.  In David's article, he had two great reminders- "Growth happens in empty spaces" and " remember that there is no light at the end of the tunnel, just more tunnel."  There will be no endpoint... you can be world champion of your discipline, have accomplished more than you had ever dreamed, but it still won't feel like enough.  You can't outrun those feelings of not-enoughness by working hard or achieving more. Take it from me... hard life lesson I have to remind myself always. So if you feel sucked into the "I must achieve more or work harder to prove I'm good..." PAUSE.  Remind yourself that it won't help.  Ask yourself what is really important or introduce relationships or hobbies into your life that you don't use to validate yourself. Recognize a fixed mindset and perfectionist tendencies. Remember that you aren't born with a set amount of talent- that you can change.  Also realize that it's okay to ask for help, even if you're viewed as an expert. It's okay to say "I don't know." It's not proof that you aren't good at something- in fact, it shows the opposite. You're good at it because you are always willing to learn more. Some people will avoid tasks all together because they're afraid it'll be proof they aren't good enough.  This goes back to vulnerability- it doesn't mean you're a fraud if you don't know all the answers or need help.  It makes you even more real.

Remember that you are not your career label, you are not your accomplishments, you are not defined by how fast you are.  You are awesome, loveable and amazing for the human being that you are, not for what you have achieved.  Achieving more will not make people love you more (something I struggle to remind myself!)  It's okay to have feelings of imposter syndrome, but by recognizing them, it'll help accept and move past it in the moment so you can internally remember that you are great no matter what.

Give Back to the Show

  Listen Now

 

 

 

Your Plant-Based FAQs - Part 1

Oct 17, 2019 59:42

Description:

You guys wrote us with questions and we answered!  In fact, we had so many requests we recorded a 2-part series of your Plant-Based FAQs.  Excited to share with you and please reach out if you have any questions! 

Topics Discussed in the Podcast 

Quick stories of how we changed our diets How to lose weight How much protein do you need Sources of protein Is soy bad for you? What to eat on a bike ride How can it help autoimmune disorders Iron sources and how much iron you need how to absorb more iron overcoming social pressures of eating plant-based how eating plant-based helps your performance as an athlete

List of some of the foods we mentioned:

Protein Sources:

-nuts & nut butters -blend soft or silken tofu into your smoothie hummus use soymilk instead of other milks All have 15g  of protein: w/iron, zinc, and folate 1 cup black beans, chickpeas, edamame, 3/4c lentils, ½c peanuts, 1/4c peanut butter, 1/2c tempeh, 1/3c tofu, 1/2c almonds, 6T pumpkin seeds (also high in leucine), 1/2c sunflower seeds, 2 slices sprouted whole grain bread like silver hills, All have 10 g protein: 2 cups brown rice, 1 1/4c quinoa, 1.5 g white pasta

Iron Sources:

Fortified breakfast cereals and milks Tofu Seaweed Lentils, black beans, chickpeas Cashews have more than almonds, pecans, alnuts, tahini Dark chocolate Green vegetables: spinach, beet greens, kale, swiss chard,brussel sprouts, bok choy A cup of cooked lentils has as much iron as 5.5 chicken drumstick or a 9 ounce burger Listen Now

 

 

Resources Becoming Vegan by Brenda Davis NutritionFacts.org and Dr. Michael Greger How Not to Die by Michael Greger Episode mentioned with Gut Health Dr. B

------------------------------------------------------------------------------------------------------------------------

 

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!


        ------------------------------------------------------------------------------------------------------------------------Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

How to Boost Will Power: Crush It Mondays

Oct 14, 2019 16:05

Description:

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.  In this week’s episode, I want to talk about will power.

What is willpower?  It's another word for self-control.  How many times have you blamed lack of willpower for failing to change a habit?  Don't worry, it's natural and all of us do it.  There's a reason why x% of New Year's Resolutions fail and why it's so hard to make habits stick.  We say "I won't do this thing anymore" or "I will do this other thing every day." We stick to it for a while, and then the wheels fall off.  It's not that our intention isn't there- we truly want to do those things.  So why can't we stick to it?

It turns out relying on willpower alone does not work.  The topic of willpower has been a focus of numerous scientific studies over the last several years.  Are there areas of the brain responsible for willpower?  Why do some people seem to have more willpower than others?  How do we have more self-control?

There are a few different schools of research that I wanted to share with you.  Addiction has been a driver of some of these studies to help people make lasting change.  There are a few books I want to recommend if you're interested in the science behind the topic of will power.  Pick up The Willpower Instinct by Kelly McGonigal PhD and also The Craving Mind by Jud Brewer.

Based on the findings from these books and other studies I read, what can you do to set yourself up for success?  According to a 2012 study by the American Psychological Association, the main habits people are always trying to improve upon are eating healthier, exercising regularly, lose weight, reduce stress, and get more sleep.

Interestingly enough, a few of those goals will intrinsically increase your willpower.

Stress and sleep deprivation decrease willpower. It's kind of a chicken or egg scenario since people would argue it takes willpower to go to bed earlier or to take action to reduce stress.  But if you can understand that reducing stress and sleeping more will give you more self-control, it might help you make it a priority.  Why do stress and sleep deprivation reduce willpower? Well, it turns out that will power mostly lives in the prefrontal cortex of the brain.  It controls some of our emotions, what we pay attention to, and the subject of our thoughts. The prefrontal cortex is broken up into three sections according to Dr McGonigal's book.  There's a section for "I won't", a section for "I will" and a section for "I want."  I won't eat the dessert.  I will get up early to do my workout.  I want keeps track of your goals. The prefrontal cortex is the first region of the brain that goes offline when we're stressed.  Guess what happens? You lose your willpower.  Sleep deprivation is another problem.  It reduces brain activity because it's actually harder for your brain to absorb glucose when it's sleep-deprived.  Yes, you actually are in a fog!  Aim to reduce stress and get more sleep and you might find that you have more willpower. Suppressing thoughts weakens willpower.  So does guilt. You've heard of the experiment- don't think of a pink elephant... and then that's all you can think about.  Well, think about when you want that cookie. You tell yourself, "don't think of the cookie!" The more we resist temptation, the more it persists...and then your willpower goes out the window.  Basically, try not to suppress your thoughts and keep listening for what to do instead.  Guilt-tripping yourself has also been found to make your willpower issues worse.  It might sound counterintuitive to let yourself off the hook, but studies have shown that self-compassion around breaking a habit help you get back on track rhater than chastising and berating yourself.  When you make a mistake, think encouragement over criticism.  Practice forgiveness when you fail and you'll be more likely to succeed. Get curious about your cravings. Dr. Judson Brewer is another pioneer in the field of willpower and change.  Check out his book, The Craving Mind.  He advises getting curious about our cravings.  First, notice the urge, get curious about the urge- why is it there, what does it look like, what does it feel like, what is it there?  And then- feel joy of letting it go. Of course, this assumes a level of self-awareness so that you're able to pause between cue for the craving and response.  When you notice the cue, ask yourself what's it going to feel like if you don't make this change or if you don't do the thing versus if you do make this change.  Just thinking about it consciously will take away some of its power. Curiosity is also a way to increase mindfulness about your craving.  You can watch Dr. Brewer's TED Talk in the show notes.  He gives an example of smoking.  There's a group trying to quit smoking.  Instead of saying, "Don't smoke the cigarette," he tells them to smoke the cigarette.  While smoking the cigarette, think about how the smoke feels, how it tastes, etc.  By practicing mindful smoking, some people realized how gross it was and drastically reduced the amount of cigarettes they were smoking leading to cessation. Number 4 won't be a surprise. Here it is: meditate 5-10 minutes a day! The default mode network in the brain is the busy part that chatters away. It is the neurological basis for the self, thoughts of others and thoughts of past and future.  It also can distract you.  Meditation greatly reduces activity in the default mode network both during meditation and even when you're not meditating.  The result is much better focus and you got it - better self-control too.  If you want to learn more about the science of meditation and its effects on the brain, make sure you listen to the episode I recorded with cognitive neuroscientist, Dr. David Vago. I put a link in the show notes for you.  Meditation and mindfulness are probably the top way to boost your willpower. Delay gratification.  This one is something I started doing earlier this year.  Instead of saying I can't have the pizza, I tell myself I need to eat something healthy first like a bean stew or a salad and if I still want the pizza, I can have it.   Rarely do I reach for the pizza if I do it this way.  Another thing you can do is just say, "I can have the cookie, but I have to wait 20 minutes." Hack your environment.  This works for the I won'ts and the I wills.  Try to make the I won'ts difficult.  Here's an example. Instead of keeping beer in the fridge where it's easy to get at, I have it locked in the crawl space under my house...and it's not cold. So if I want a beer, I have to get the key out, go downstairs, get the beer, put it in the fridge or freezer to chill it and then I can have it. It's another way of delaying gratification.  A lot of the time, making it hard makes me not want the beer. You can also use this trick for the "I wills."  A friend of mine leaves a kettlebell and foam roller in the middle of the room so he'll do a few exercises if he sees it.   We leave all of our musical instruments in plain view in the living room to encourage playing them.  My husband wakes up at 6AM to ride the trainer every morning. He gets all of his bike clothes out the night before to make it easier.  Meal planning is another example - if you make food in advance and it is waiting for you in the fridge, it's easier to eat healthily. The same goes for leaving bowls of fruit out so when you want a quick snack, it's there. Eat a minimally processed food, plant-based diet.   This was something I wasn't expecting to see during my research of this topic. Dr. Kelly McGonigal has mentioned this many times in her talks. I tried to find the study that supports it, but I haven't yet. I emailed her about it and I hope I can share more about it with you.  I do trust her recommendations as a health psychologist and look forward to learning more about it. I linked to her keynote at Google where she mentions this.  I'm guessing that her findings had to do with increased blood flow to the brain, better glucose regulation and therefore, better functioning of the prefrontal cortex but this is just my hypothesis.

Give these techniques a try and let me know how it goes!  If you want to go deeper, check out the show notes at sonyalooney.com/podcasts for links to studies, books, and the talks I referenced.

Yay!  Our Podcast Sponsor- Osea Malibu

--  Osea Malibu: vegan, non-toxic, earth-friendly skincare from California!

--   Osea Malibu Atmosphere Protection Cream

--  Use code "sonyalooney" for $10 of your first $50 purchase: Shop now!

Give Back to the Show

  Listen Now

 

 

 

The Compelling Saga of Alison Tetrick: Work Ethic, Perspective, and Identity

Oct 12, 2019 01:03:14

Description:

Alison Tetrick is a force to be reckoned with.  A cowgirl at heart (literally, she grew up riding horses on a cattle ranch), Alison's attitude, work ethic in all areas of her life, and commitment to excellence makes her stand out.  She has a very impressive list of accolades in cycling including a Bronze Medal at Road TTT World Champs, multiple Sea Otter wins, has raced the Giro de Rosa and more recently, has made a name for herself in the gravel world with 1 win and 2 podium finishes at Dirty Kanza.  Alison loves to ride her bike and it shows with the ultra-endurance gravel events!  Not only is Alison an incredible athlete (and need I mention she played NCAA tennis and won the first half ironman she entered), but she has quite the academic resume.   She has a BS in Biochemistry, a nutrition degree, and an MS in Clinical Psychology.

But things haven't always been easy for Alison. In 2010, she suffered a traumatic crash in a road race, shattering her pelvis and incurring a severe Traumatic Brain Injury that left her reeling for months and even years.   When her pelvis healed, she returned to racing not realizing the seriousness of her head injury.  And when she suffered a second concussion, things changed. She couldn't read, she had to question her identity, and she would get lost in airports.  With the help of a neuropsychologist, she got back up on her feet and also had more perspective on her goals.  

After feeling like she had accomplished everything she needed to in road racing, Alison transitioned to gravel and on Dirty Kanza on her first try.  If you're not familiar, Dirty Kanza is a 200-mile self-navigated race on Kansas gravel roads in the Flint Hills.  Since then, she has tackled every long gravel event she could find, including one in Iceland and a bikepacking adventure on the Silk Road in Kyrgyzstan. 

In this episode, you'll laugh, you'll be inspired, and you'll learn a lot about competitive spirit, athletic maturity, the power of perspective, the danger with external validation, and even some interesting tidbits about both road and gravel racing.  We talked about her crash and how it has changed her priorities and identity and so much more.

 

 

Topics Discussed in the Podcast 

Alison's competitive spirit in school growing up on a cattle ranch where her incredible work ethic came from how women's road racing has evolved the team dynamic of road racing her big crash breaking her pelvis and getting a Traumatic Brain Injury how the crash changed her and her identity going all in discussion on external validation related to self worth Mantras and perspective Athletic maturity Transition to gravel & the gravel community Listen Now

 

 

 

 

Resources Follow Alison Tetrick on Instagram Follow Alison Tetrick on Twitter Alison Tetrick's website Listen to her on the TrainerRoad Podcast Read about Alison's crash on Bicycling Magazine

------------------------------------------------------------------------------------------------------------------------

 

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!


        ------------------------------------------------------------------------------------------------------------------------Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

The Four Mindsets for Success with Ryan Gottfredson PhD

Oct 4, 2019 01:01:18

Description:

Ryan Gottfredson, Ph.D. is a mental success coach and cutting-edge leadership consultant, author, trainer, and researcher. He helps improve organizations, leaders, teams, and employees by improving their mindsets and mindfulness. Ryan holds a Ph.D. in Organizational Behavior and Human Resources from Indiana University and is a leadership and management professor at the Mihaylo College of Business and Economics at California State University-Fullerton (CSUF).

Dr. Gottfredson commonly asks, "what is the mindset that is important for success?"  Many people answer, "a positive mindset."  While a positive mindset is correct, it leaves little descriptive information or ways to improve.  He has identified 4 key elements of what creates a success mindset to help you as an individual and help how you and others work in a team or even in relationships.  We'll get into growth vs. fixed, open vs. closed, prevention vs promotion mindset, and outward vs inward mindset.  If you're curious where you fall on the spectrum, he developed a mindset assessment tool that you can take for free on his website.

 

Topics Discussed in the Podcast 

what is organizational behavior social psychology applied to leadership breaking down the elements of what a positive mindset is Dr. Gottfredson's Mindset Assessment Tool Fixed vs. Growth Mindset Open vs. Closed Mindset Prevention vs. Promotion Mindset (playing to win vs playing not to lose) Risk-Taking Outward vs. Inward Mindset the Cycle of Self-Deception Listen Now

 

 

Resources Ryan Gottfredson's website Ryan Gottfredson on LinkedIn Pre-order his book - Sucess Mindsets Mindset Assessment Tool Books mentioned: Mindsets by Carol Dweck, Principles by Ray Dalio, Leadership and Self-Deception; Anatomy of Peace; The Outward Mindset, all by the Arbinger Institute 

------------------------------------------------------------------------------------------------------------------------

 

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!


        ------------------------------------------------------------------------------------------------------------------------Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

Where Does Confidence Come From? Crush It Mondays

Sep 30, 2019 13:28

Description:

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.  In this week’s episode, I want to talk about confidence and how it relates to self-acceptance.

Be honest, how often do you beat yourself up?  Are you hard on yourself and critical?  While self-criticism can be productive (similar to receiving constructive criticism from someone), most of us overdo it and it becomes detrimental.  We reject ourselves. Psychology research says that one reason some individuals are more self-critical than others is due to how criticized they were by their parents. We actually have no self-regard before the age of 8, and if we were criticized a lot growing up then we tend to be more critical of ourselves as adults. While understanding your past and tendencies is important, I don't believe in blaming the past or blaming our parents because as adults, we are able to take responsibility for ourselves and have the power to work on personal issues. The past might have created those issues, but it's our choice whether we become a victim to them.  It's not easy, and everyone has some degree of self-judgment but learning when you're doing it and learning to practice self-compassion is massively important. As a side note, I recorded a podcast with Dr. Kristin Neff- a pioneer and PhD in Self Compassion research if you want to listen. I'll link it up in the show notes.  Self-acceptance is about accepting who you are, not trying to fix who you are although I love personal development too!

What does this have to do with confidence? I was doing research on where confidence comes from. While I think there are a few elements contributing to someone feeling confident, self-acceptance is one that really made sense. If you accept yourself unconditionally, then you don't rely on the opinions of others to validate you. Of course, this is not black and white and all of us look for approval and want to demonstrate our worth to others, but there are varying degrees of it.  Think about it.  We'll use an easy example- racing.  A lot of times, race nerves come from something potentially going wrong or not finishing high enough to meet expectations.  If you worry that people will think you aren't any good or you aren't worthy if you don't achieve a certain result or certain time, you are looking to them to accept you. But if you already accept yourself as a good human before the gun goes off, you'll feel less worried about the end result and care less about what people think.  This also applies to the image of how much money or success someone has by brand names, houses, cars, etc aka keeping up with the joneses.  If you accept yourself, you don't need to outwardly prove that you are successful.  Lack of confidence also comes from fear of failure.  Have you ever thought, "I don't feel confident enough to try that because I don't know how!"  The best way is to just to get started and know that you'll grow and get smarter and more experienced in that area, but the real fear in that statement is "I don't know how and I'm afraid I'll look stupid in front of someone."  And that includes worrying about your internal expectations or looking stupid in front of yourself. If you fail and then start beating yourself up, that is not self-acceptance. It's the opposite- it's your internal jerk carrying on.

Another amazing side effect of being less judgemental and more accepting of yourself is that you'll end up being more accepting of others.  Ever notice that your harshest criticisms about other people tend to be similar to your own issues and things you don't like about yourself?

One caveat- self-esteem and self-acceptance are slightly different.  Self-acceptance is unconditional where self-esteem can vary based on how successful you think you are.  Self-acceptance is the foundation where self-esteem is built.   Self-acceptance may not even have a positive or negative connotation to it.  Self-esteem tends to hold that positive or negative self-regard, but acceptance is unconditional, whether something went well or did not go well.  It's being proud of who you are no matter what.  Self-acceptance is also about separating your achievements (or your failures) from who you are as a person. 

I wish I could give you an answer that would magically fix everything, but the truth is that self-acceptance is life's work. It's something we all have to work on forever.   I can give you some tools to practice more self-acceptance...and you just might find that the more you accept yourself, the more confidence you'll have!

When you catch yourself with a mean internal monologue, have a plan or mantra.  Saying things like, "It's ok."    Or, "No, I am not doing this." Or even contextual mantras like, "I am doing my best and that is enough. Even if other people don't understand or accept it, it doesn't mean that I am bad."  Sometimes I simply just say, "NO" when the critical voice starts up. If you are having a hard time coming up with something nice to counter negative thoughts, talk to yourself like you would talk to a friend.  This is taken right from how to practice self-compassion.  You'd never say the things to people you love that you say in your own head. Journal.  Write down negative thoughts as they come up. Explore where they are coming from.  Ask yourself if the belief about yourself is actually true or if it's coming from an uncomfortable emotion.  Keep asking why. Meditate or practice mindfulness. This will help you notice when the judgy, mean voice starts chirping sooner.  There are even specific self-compassion meditations you can do. The category of this type of meditation is called Loving Kindness Meditation or "Metta". Sounds hippie, but it works.  Jeff Warren, a meditation instructor who has been on this podcast has a bunch of guided meditations I love in the Ten Percent Happier App.  In his compassion meditation, the self-acceptance mantra is "May I be well."  That one works for me, but you can find one or make one up that works for you. An expert meditation instructor in the loving-kindness realm is Sharon Salzberg. Check her out too, and she even has an entire podcast about it. Try to avoid comparing yourself to others as much as possible. I know it's realllllly hard, but looking to others to see how good or bad you are is the opposite of self-acceptance. Ditch perfection.  No one is perfect. There will be things that don't go according to plan. There will be rejection.  There will be flaws.  It is guaranteed.  But that is human, that's normal. And the things that make you imperfect are what make you uniquely you. And that's okay because you are enough.  I know I constantly feel inadequate and like I'm not enough due to the messed up vision in my head of what it's supposed to look like or the picture that someone I'm comparing myself to is painted. None of it is real.  I remind myself that accomplishing more things or being the best at something really will not make people love me more. Forgive yourself for mistakes. I struggle with this one too.  I get hung up on my mistakes and cringe.  This goes hand in hand with rejecting perfection.  Making mistakes means you are trying and doing big things.

 

Give Back to the Show

  Listen Now

 

  Yay!  Our Podcast Sponsor- Osea Malibu

--  Osea Malibu: vegan, non-toxic, earth-friendly skincare from California!

--   Osea Malibu Atmosphere Protection Cream

--  Use code "sonyalooney" for $10 of your first $50 purchase: Shop now!

 

Being Brave with Professional Equestrian Emily Hamel

Sep 26, 2019 42:41

Description:

Cyclists aren't the only riders out there!  In fact, I was excited to receive an email from one of our fellow podcast listeners and it wasn't what I was expecting!  The email was from Professional Equestrian, Emily Hamel.  She sent me a photo of her wearing of the Moxy & Grit jerseys on her horse!  If you're not familiar with Moxy & Grit, it's my apparel brand and we still have jerseys and socks at moxyandgrit.com  I also learned she was a fellow vegan, that she loved sports psychology and mindset which was what brought her to listen to the show in the first place, and she is a badass!  She is a professional rider in 3 Day Eventing (basically a horse triathlon) and currently is the head rider for Phillip Dutton who has won 2 Olympic team golds and an individual bronze.  She goes over huge jumps with her horse and trains them herself. She also has her own podcast called The Whole Equestrian that is a wellness podcast for equestrians covering topics like mindset, fitness, nutrition, and community.

I was really interested to learn about how Emily deal with nerves and exudes confidence because when you're riding a huge animal, it can pick up on those things.  We talked about some of her techniques on how to relax, what 3 day eventing actually is, the pressure of having an audience watching you, what it's like going over huge jumps on a horse and the trusting relationship between human and horse, the world of self-promotion and sponsorship, 

Topics Discussed in the Podcast 

how she got into riding horses the relationship and trust with the horse your ride what is 3 day eventing? how do you break and train a horse can horses pick up on your anxiety? how to exude confidence and deal with tension and pressure when things go wrong when you're trying to jump your horse can the horse tell between practice and competition what to do when you encounter a horse on a trail what helps Emily with burnout her journey to eating a plant-based diet Listen Now

 

 

 

 

Resources Follow Emily on Instagram Emily Hamel Eventing Previous Podcast Episode mentioned: Thought Labeling 

------------------------------------------------------------------------------------------------------------------------  

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!


        ------------------------------------------------------------------------------------------------------------------------Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

The Four Agreements : Crush It Mondays

Sep 23, 2019 11:05

Description:

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.  In this week’s episode, I want to talk about a book I love by Don Miguel Ruiz called The Four Agreements.  First off, I want to thank our podcast sponsor, Osea Malibu.

Don Miguel tells us about ancient Toltec wisdom.

1. Be Impeccable with Your Word

Do the things you say you are going to do and be thoughtful about how talk to and about people.  Your word and your integrity are the most valuable thing you have to offer.  This agreement also includes avoiding gossiping, lying, and making false promises.  Our words are incredibly powerful- not only the words we say to others, but the words we say to ourselves.  Saying bad things about people actually reflects poorly on you.  Your judgment of others is really a mirror of your own self-criticism. It feels gross to lie, gossip, or say negative things.  Negativity also spreads like wildfire, so how you talk can really influence people and how they feel.

2. Don't Take Anything Personally

Most people's actions are about them, not about you.  If someone snaps at you, it's easy to take it personally but it's really more likely that it's a reflection of something going on with them, not you.

3. Don't Make Assumptions

This is the hardest one for me.  Remember the Crush It Monday I recorded about the ABCs- adversity, belief, consequence?  Assumptions are deeply tied to the belief of something that happened. Assumptions can cause a huge amount of unnecessary stress.  Assumptions and snap judgments about people can be really wrong.  As human beings, it's natural for us to look around and constantly be analyzing everything about our world.  There are times where you need to make some kind of assumption to make a decision, but there are other times where it's only causing you stress and harm. The reality is we don't know what people are thinking, we don't always know what tone was meant by an email or a text... Really trying to understand where someone else is coming from, even if you don't agree with them can help you avoid jumping to conclusions. There are times where intuition reigns supreme about assumptions. It's important not to ignore really obvious signs of something going wrong, but being aware of when you are making assumptions and questioning the validity of them is really helpful!

4. Always Do Your Best

This was drilled into me from a young age and I sincerely appreciated that from my parents.  Doing your best helps you feel proud of whatever you are doing, regardless of the outcome.  Your best is all you have on that day.  Your best can vary from day to day as well (think of racing when your best one day maybe just barely finishing and your best another day is getting on the podium!). If you do your best, you'll rarely have any regrets.  Don Miguel also says, "When you do your best you learn to accept yourself."  I don't know about you, but self-acceptance is something I struggle with the most.

 

"You can choose to believe in anything, and that includes believing in yourself." - Four Agreements Give Back to the Show

  Listen Now   Yay!  Our Podcast Sponsor- Osea Malibu

--  Osea Malibu: vegan, non-toxic, earth-friendly skincare from California!

--   Osea Malibu Atmosphere Protection Cream

--  Use code "sonyalooney" for $10 of your first $50 purchase: Shop now!

 

Broke & Unhappily Overweight to Thriving with Elizabeth Benton

Sep 19, 2019 39:27

Description:

Elizabeth Benton is the author of her book, Chasing Cupcakes and coach for her company Primal Potential.  Her story is inspiring- she was depressed, deeply in debt, and obese. She would binge on junk food every time she put gas in her car, but was working as a nutrition expert.  She felt like a fraud and a failure. Desperate to start truly living her life, she decided to believe in her potential rather than her past. She lost 150 pounds and paid off $130,000.


Today, Elizabeth is the owner of Primal Potential. Through her platform of podcasts, coaching, and live events, she has fueled her deepest struggles into a burning passion to help people create transformations and live more fulfilled lives. She believes that transformation is possible, and her actions show it!  This show is a lot about changing the way we talk to ourselves.  We talked about how she got out of her rut and pointed herself in a sustainable direction to achieve her goals.  There's a lot of inspiring messages in this podcast and I think you'll really enjoy it. 

 

Topics Discussed in the Podcast 

how she created habits to make weight loss stick why change is hard dealing with shame erasing self-sabotage does willpower work? Listen Now

 

 

 

 

Resources Follow Elizabeth on Instagram Elizabeth's Primal Potential website

------------------------------------------------------------------------------------------------------------------------  

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!


        ------------------------------------------------------------------------------------------------------------------------Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

Crush it Mondays: Overcoming Food Guilt

Sep 16, 2019 11:41

Description:

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.  In this week’s episode, I want to talk about food guilt.

When I started organizing my thoughts for this podcast, I thought it would be quick and easy.  Boy was I wrong!  I have my own thoughts on food guilt, but I like to do research and there are tons of articles out there on this subject.  The question I could not find the answer to is where food guilt comes from?

How many of you have eaten something and felt guilty about it?  I thought that everyone has food guilt, but I realized that some people actually do not feel guilty about eating.  One of my biggest guilt triggers is around alcohol. I noticed that if I cut way back on drinking, then I don't feel guilty in the morning about it.  But if I'm drinking several times a week, my first thought in the morning is self-flagellation around drinking.  Another guilt-trigger for me is around eating things like french fries or processed foods.  I told my husband about how I wake up feeling less guilty if I am drinking less alcohol and how I don't really feel different in terms of energy level or health when I don't drink (I rarely have more than 2 drinks), but I feel less guilty when I don't drink.

He said, "You feel guilty about eating and drinking?"  I discovered he rarely experienced food guilt.  The next instance was a conversation with my dad. I was telling him about my observation with myself and he also told me he never feels guilty about eating or drinking.  This was fascinating to me because I thought that food guilt was normal, and trust me, after I did some research, I found out that it is typically more common in women (in fact, over 75% of women experience food guilt) and it's also common in men.

So why do most of us have this relationship with food?  Here are some thoughts - and if you have more to add, I'd love to hear yours as well.  Feel free to leave a comment on my website under the show notes.

I don't know where this guilt spiral started, but I paid attention to how we simply talk about food or how it is talked about in the media. How many times have you heard things like "sinless chocolate cake," a "guilty pleasure", or "guilt-free comfort food."  Or have heard someone say "I'm going to be bad and have a cupcake."  This type of talk contributes to the problem of assigning a good or bad feeling for our food.  I've struggled with disordered thoughts around food and negative behaviors, especially when I was younger so I think about this stuff a lot.

Step 1. Stop labeling food as good or bad, or using the world guilty with food.  Pay attention to the words you use.

The next reason we feel guilty (at least from my own experience) is we set rules for how we eat and if we break a rule, then we feel bad.  We feel bad because we have broken a commitment to ourself. It's not the food itself, it's the broken commitment and what you think that commitment says about you as a person.  Try to decode why you feel guilty and I bet this will come up.  I don't have an answer about food rules. I think we need to have a general belief system around how we want to eat to thrive. Personally, the guilt comes when I either have rules that are too strict.  It also comes when I break the rule and have a lot of negative self-talk around that.  Can you create more moderate rules around food that give you some wiggle room? I noticed that when I did that, I actually enjoyed the wine I was drinking and didn't wake up with guilt.  Or I truly enjoyed a couple of cookies without remorse.  People that have guilty thoughts or unhealthy feelings toward food probably also have some issues with perfectionism, fear of fatness, or control.  I also need to take a sec to say I am do not have PhD in Psychology, nor can I diagnose true disordered thoughts or disordered eating. If you do think you have a problem, it's important to get professional help.

Step 2. If you need rules, create moderate ones that are easy to meet.  I don't believe in dieting to lose weight. I believe in developing a lifestyle where you trend in the direction of what you consider healthful eating. For me, a plant-based lifestyle has worked best and has also improved my relationship and feelings around food although I'll never be "cured" of food guilt. Find what works for you and that is something you can sustain.

We still break our moderate rules from time to time. We make exceptions because of social plans, maybe we simply had a craving that we wanted to indulge (and see, is using the word indulge propagating good and bad? I think so!), things happen.  If we break even a moderate rule, we get into the cycle of beating ourselves up. I shouldn't have done that. We make amends to never do that again.  If you do go a little farther than you wanted, acknowledge what you did. You're not weak, you're not out of control, you're not a bad person.

Step 3.  Practice self-compassion- what would you say to a friend who came to you and said, "I feel really bad about myself because I ate too many cookies today." You probably wouldn't berate them like you would to yourself. Sometimes we need to give ourselves a break!  If you find that you are "breaking your rules" all the time, it's time to rethink a few things. Is there another underlying issue you can identify- are you stressed, bored, or maybe your rules aren't moderate enough?  It's such a tricky topic because food addiction is a real thing too.

This is also a difficult topic because you don't want to always let yourself off the hook when your behavior is less than desirable, but you also have to forgive yourself and try to be better next time.

Asking yourself "why" when you feel guilty can give you some insight, being aware of how you talk to yourself and how you simply talk about food, not restricting yourself but committing to a lifestyle with enough moderation where you don't feel like you have to attain perfection, practicing self-compassion, and also working on self-acceptance of your own body. I know- easier said than done. There is no endpoint. There is no "ahhh, I'm cured of food guilt!"  But there is simply your awareness around your feeling of food and trending in the right direction.

Give Back to the Show

  Listen Now

 

 

 

Rinny Carfrae: Ironman World Champion, Mother, Super Inspiring Person

Sep 12, 2019 51:24

Description:

If you aren't familiar with the triathlon world, I'm excited to introduce you to our podcast guest, Mirinda "Rinny" Carfrae.  Rinny is pretty amazing. For starters, she is 3x Ironman World Champion and has been on the podium at 6/7 Ironman Worlds she has done!  She has also been World Champion at the half-ironman.  distance.  The Australian currently lives in Boulder, CO.  Standing at 5'3" tall, her first love in sports was actually basketball and she played for 11 years starting at the age of 7.  She was introduced to triathlon in college with running as her primary strength.  I think Rinny is inspiring for a number of reasons.  She is someone who thrives under pressure.  She has an incredible work ethic.  On top of her busy career, she took a short period of time off to have a baby and continued her career after her baby was born.  She said her short sabbatical was something she was ready for and the break from racing was a nice change of pace.  If you follow her on social media, you'll see is she back to kicking some serious butt and her YouTube Channel shows how she and her professional triathlete husband, Tim O'Donnell, live their day to day with their little girl, Izzy. 

In this episode, we talked about how she manages expectations and pressure, pushing through the pain, about her experience becoming a mom, avoiding injury, some of her race strategies and so much more! 

Topics Discussed in the Podcast 

her 1st sport: basketball how Rinny got into Ironman how to have longevity in endurance sports how she avoids overuse injury her sabbatical to have her baby, Izzy  her comeback after pregnancy sleep deprivation with a young baby managing expectations  the community of triathlon how to train 3 sports her race strategies and some stories from her races how she pushes through the pain Listen Now

 

 

 

Resources Follow Rinny on Instagram Rinny's YouTube Channel Follow Rinny on Twitter Rinny's website

------------------------------------------------------------------------------------------------------------------------  

Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!


        ------------------------------------------------------------------------------------------------------------------------Don't Miss an Episode: Subscribe!

 

                                                          

 

 

 

Crush it Mondays: Do You Fear Competition?

Sep 9, 2019 14:16

Description:

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.  In this week’s episode, I want to talk about the meaning of competition.

It's normal to be intimidated by competition or your competitors.   Competition is a measuring stick for comparison on a given day.  Competition has many contexts; athletic, business, contests to inspire action, and even simply just competition for attention.  Competition and comparison can be positive, but it can also be a slippery slope because while it can have positive benefits, it can also harm your confidence and cause anxiety without the right outlook.  I'll use athletic competition as an example in this podcast because it's what we are most familiar with.

All of us who have ever worn a timing chip, a number plate, or had our name on a team roster have felt the exhilaration, nerves, excitement, and even anxiety about our performance.  We look at start lists to see who else is there, we compare our preparation to others.  It's normal to have that tense feeling.  Even after racing for 15 years, I get both nervous and excited on race day.  Sometimes, I will even admit to dreading race day and wondering why I put myself in a situation to feel so uncomfortable.  That's how I can tell I'm super nervous about it.  Have you ever asked yourself why you are nervous?

Personally, and I'm sure some of you can relate as well, it's because I'm afraid of several factors.  One, I'm afraid I'll look stupid if I don't perform well relative to my competitors. I worry I won't have good legs that day. I worry I won't be good enough and what will other people think?  What will I think if I put in all this work, made sacrifices and I don't meet my expectations?  Some people's most daunting expectations are their own while other's are more nervous about external expectations.  Competition also has an extrinsic motivation component to it.  When you compete, you can "win" something. You win recognition, a prize, money, or a trophy. You could even win the respect of fellow competitors which is something we all want. Extrinsic motivation is tied to an external reward.  I think it's very important to look for your intrinsic motivation.  I think it's the key to longevity in a competitive environment because if you can tie your success, or feeling proud of your effort to something that is less about comparison and more about a different purpose in which you have more control, it can help relieve the pressure of needing to achieve a certain time or a certain place.  I think we do need to be ranked by our race time or a game score compared to others or it wouldn't be a competition, but if you make your goal to perform your best on the day, be consistent in your preparation, work on having a positive attitude even when it gets hard, or nail a technical section, it can broaden the measurables of what success meant to you on the day apart from just your race result.

Now what if you fear the actual people or the competitors?  It's something I've been working on for years, but I try to look at my competitors not as my enemies, but as people who will make me better too. I've seen peoples' names on a start lists and been intimidated thinking I'll never be able to beat them, but that's a self-limiting belief.  I've proven myself wrong.  It doesn't help to stare at start lists and guess what the outcome may be.  It's better to focus on your own strategy that plays to your strengths.  It's good when there are lots of strong people on the start list, not bad.  Some of my proudest performances haven't necessarily been from winning, but they've been circumstances where I raced my bike better than I ever thought I could, and that was a win to me. Without strong people around me, I wouldn't have risen to another level.  It can be hard to remember this sometimes, especially when you don't come out on top or maybe you had some unfortunate bad luck.  Winning feels amazing and there's something very special about it, but no one wins every time.  That's what makes it special.

So can you be happy and inspired by people who are better than you? Can you have gratitude that you are better because of them?  Can you recognize that you work harder and are motivated because of them when you're training? Someone beating you does not make you a lesser person and sometimes we feel like a less loveable person if we get beat or maybe we feel like we let someone down.

I really enjoyed watching the Mountain Bike XCO Finals over the weekend. If you haven't watched it, this is your spoiler alert to turn off the podcast.  I loved how Kate Courtney, Jolanda Neff, and Nino Schurter all said that having a very high level of competition made them better this year.  Congrats to Kate Courtney for being the first American woman in 17 years to win the overall world cup title!  Jolanda Neff was second and she said that having the overall standings be so close made her better.  My husband Matt also talks about how he loves it when his friends beat him and he is happy for them.  I think it takes work and a certain level of maturity as an athlete to get to the point where you can truly be happy and thankful for your competition, but getting there starts with asking yourself all the questions I just talked about.

The last point I want to make is going back Carol Dweck's growth vs fixed mindset which has been a common theme in this podcast and in my life since I first read her book titled Mindset.  Real quick if you haven't heard of it- a growth mindset is believing you can always improve at anything and a result is not a confirmation of being good enough or not being good enough.  A fixed mindset believes you have a set amount of talent and if you don't win or do well at something, it's just proof that you aren't a fast athlete or intelligent (if it's a test).  Applying this concept to competition and fear of results, not winning or not getting a certain result isn't proof you aren't good enough.  It's proof that you can work harder to get better.   And winning doesn't last forever either - you also have to keep working hard. It's about the work, it's about the effort, and it's about the person you become while working towards something that matters most.

Listen Now

 

Give Back to the Show

 

Mo Seetubim Builds Her Vision with The Happiness Planner

Sep 5, 2019 40:24

Description:

This is an interesting story of how a young girl was frustrated by a tumultuous relationship with her mother and learned about self-awareness and personal development through her father's advice.  The inputs we have while we are young always have an impression on our adult lives.  The young girl's father was her mentor, telling her that she will never change her mother, but she could change her own perspective. 

He told his 14 year-old daughter,  "Whenever you feel upset and frustrated, remember that the only thing you can control is what you focus on and what you think about. See this as a opportunity to train and strengthen your mind." 

The young girl's name is Mo Seetubim, and out of her frustrations, she learned how to be happier.  Initially, she was a blogger, writing about different emotional difficulties that come up in life and how to cope with them.  Blogging lead her down the entrepreneurial path where she started the journal - The Happiness Planner.  The Happiness Planner has grown into a company that inspires many with various planners and notebooks.

Mo's goal is to help bring happiness and inspiration to other's through the art of journaling, planning, goal setting, and prioritizing what's important.

Use the code "SONYA5" for $5 off!

Topics Discussed in the Podcast 

how this started dealing with worry journaling for self-confidence growth of her journal business & coping with ups and downs life as a traveler & non-attachment to things life lessons from traveling the world should you type or handwrite in your journal? what real happiness means to Mo Listen Now

 

Resources Check out the Happiness Planner Mo's Blog Mo's TEDx Talk

 

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Crush it Mondays: What is Your Currency?

Sep 3, 2019 11:58

Description:

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.  In this week’s episode, I want to talk about the currency you use to define your life.

I think the majority of our listeners are pretty in-tune to what makes them happy, but a lot of people outside our bubble put their stock, self-worth, or value in how much money they make or the outward appearance of their lives via fancy cars, houses, watches, etc. I'm not saying there is anything wrong with having nice things or making a healthy income, but when you tie your self-worth to external things, it's not good in terms of long term happiness.  The currency/metric that I think we should be looking to enhance in our lives is not money, it's not achievements, it's not things, it's not race results... it's happiness.  Happiness and a sense of flourishing are what gives our lives value and meaning.  While that might sound obvious, it's easy to get stuck in the trap of knowing it, but our actions saying otherwise.  I've gotten stuck in this trap many times, specifically with feeling bad about how much money I'm getting to do something if it feels like I'm not being valued and with the harsh self-judgment if I am not living up to my own expectations with an outcome based metric.  It's human... but it's having the awareness of when you're doing it and then reinvesting your time, your focus, and your energy into the things that increase your happiness that can help get you unstuck.

Examples would be if you don't get a promotion or even lose your job, you feel like you are not a valuable, smart, or useful person.  Another example would be if you don't achieve a certain result or time goal in a race, or even simply if you don't achieve a goal you set out to hit in anything, then you're not worthy.  Earning money and feeling validated financially for your effort DOES feel good.  Winning a race or hitting a goal DOES feel good.  But those feelings of happiness or worthiness are temporary and as I said in a past episode about the danger of saying, I'll be happy when I do or get X, you are actually putting your happiness stock in an external metric and you're also putting your happiness into the future.

Once our needs are met, I think our goal should be, "how do I make myself happier today" as a first goal.  I've mentioned several times that I badly struggled with burnout last year.  I have an incredible life, but I did not feel happy because I was simply trying to do too much so I could achieve. It might sound strange and it definitely feels strange, but I've worked really hard this year to do less, to expect less, and strip down what it is about the things I'm doing that truly make me happy.  The answer has been spending more time with people, traveling less, working less, and worrying less about "getting left behind."  I also am spending less time comparing myself to others on social media. I am definitely not immune to any of it, but I've put "what makes me feel happiest today" as one of my main objectives.  It takes courage to step off the crazy hustle train if it's out of control...and the funny thing is that if I look at the results of my goals, I've actually been more successful this year achieving them by working less. (I don't mean be lazy, but I was working 7 days a week and almost all hours when I wasn't sleeping).  Hustle culture and finding the right amount of pushing is a topic for another day!  So happiness. I realize that happiness, positivity, and motivational quotes can be overused or blown out of proportion.  It's unrealistic to be smiling and feel good all the time, but if someone were to ask you on a scale of 1-10, how happy are you on average, it's a good starting point.

What can you do to increase happiness?  I've also mentioned this in an earlier episode, but I think it's important to repeat.  In Positive Psychology, happiness has been defined in terms of doing things that bring meaning to our lives, having a purpose greater than ourselves, spending time with people that believe in us, making time for concentrated attention doing something (without distraction), and I want to add exercise and spending time in nature.  That's a very broad description.  But let's get even more granular. If it's still hard to figure out what makes you happy, and also - knowing that what makes you happy may change an evolve as life ticks on, I have some tips.

For one week, at the end of each day, write down a bunch of things that made you feel happy or things you feel gratitude for. You can even score them on a scale of 1-10.  I also think writing down next to it how you can do more of those activities daily can help. If you feel like that's too hard, make a list of all the things that make you unhappy, write out why they make you unhappy, write out if you have control over it.  If you can control it, write down what you could do to change that.  One example for me was feeling rushed or late makes me feel stressed and unhappy.  I was feeling rushed because I was trying to pack too many things into my day. I had control over that and the solution was doing less. And I'll tell you- the answer to everything that was making me unhappy was either doing less or slowing down.  But that is just me!

I often audit what I'm spending my time or energy doing and try to shift accordingly so I can make my primary goal life satisfaction which I equate to happiness and a sense of flourishing.  I hope this episode helped give you some clarity or direction so that you can think more about what makes you feel better in your life too!

  Listen Now

 

My Keynote: Inspire Your Ride

Aug 30, 2019 37:17

Description:

I'm excited about today's episode because I get to share a keynote speech I gave back in July at a new bike festival called Inspire Your Ride in Nampa, Idaho.  Public speaking is one of my favorite things to do.  Some people fear public speaking more than death, but for some reason, I really like it!  I love speaking because I feel more alive when I'm in front of an audience.  I feel the energy of the people listening and it gets me amped!  This speech is about how I got into mountain biking and the elements of high-performance living I attribute to feeling positive, having a strong mindset, being your healthiest self, and some tricks for dealing with stress.  This bike festival was put on by an amazing community building bike shop in Nampa called Rolling H Cycles. I hope you enjoy it. 

Topics Discussed in the Podcast 

my journey to cycling Mindset to get through the hardest challenges in life Growth vs Fixed Mindset Dr. Martin Selgiman- Explanatory Style ABCDE Model How to Meditate and creates space How to deal with stress Identity-Based Habits Eat with a Plant-Slant Blue Zone Lifestyle

 

Listen Now

 

Resources My TEDx Talk about Nepal Book: Mindset by Carol Dweck Rolling H Cycles Book: The Upside of Stress Kelly McGonigal Book: Atomic Habits by James Clear 

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Crush it Mondays: A Healthy View of Aging

Aug 27, 2019 11:28

Description:

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.  In this week’s episode, I want to talk about aging.

I find it frustrating how our society strongly values youth.  I'm still relatively young in life- I turned 36 a few days ago, but I wouldn't go back to my 20s.  I value the things that I've learned, the person I've become, the experiences I've had - and I certainly would not trade that to have younger-looking skin or even for a longer runway in front of me. Now, I can understand that some people have a lot of regrets of how they've lived their life or maybe it just isn't what they had hoped for, so the younger days seem more attractive. I don't want to invalidate that.  Aging also means loss of loved ones over time, potential illness, and difficult changes in life that I haven't experienced yet. So I don't want to say aging is this glorious, amazing thing all the time.

Last year, a good friend of mine turned 60. She said she was so excited to be 60 because she always knew her best years would be her senior years.  I loved hearing her perspective.  Now let's look at ways that our society talks about aging to turn it into this menacing thing.  One, all advertising is about looking younger. Use this cream, get this surgery, feel like you're 25 again!  On TV (and yes, this does sometimes happen in real life too)- an older person pining for someone much younger than them.  Showing "old" people as being decrepit, senile, helpless - how many times have you heard someone say "I don't WANT to live to be 100." This is the picture that has been painted of aging.  People ashamed to tell others how old they really are... I've made it my intention to always say proudly my age.

So what else can aging look like?  For starters, if you take care of yourself- aging will not look like it does on TV.  I am always admiring older people who are fit, who like to be learning and trying new things, and who still strive to be better.  My parents and also Matt's parents have been a great example of this.  My neighbors are also closer to my parent's age and they are always going on bike trips, spending time with friends and family, and look great.  Eating with a plant-slant as I've mentioned before and as mentioned in the Blue Zones will help prevent getting things like heart disease and certain types of cancer...and even diseases like dementia and alzheimers.  If you want to learn about the habits of people who live to be a healthy 100 years old- the 100-year-old who is still out there exercising, has it all together, and is a healthy image of aging- read Dan Buettner's Blue Zones where he teamed up with National Geographic to find the areas around the world where people live to thrive at age 100.

Another really interesting read I enjoyed was John Robbins' book, "Healthy at 100."  This book actually came out before Blue Zones, and it was John's idea that Dan made even bigger. In this book, it follows different people- the Abkhasias, Vilcabambas, Hunzas, and Okinawans where people actually like to make themselves older.  In fact, some of the research was difficult because people would lie and say they were 130 years old!  Kids always want to be older until a certain point, so when, as adults, do we start trying to make that number smaller and why?  People in these places value the elderly and make sure they are not lonely in old age by either having elders live with them or near them.  Loneliness, as discovered in John Robbins, researched can kill you faster than cigarettes.  For the Abkkhasians, sickness is not considered normal or a natural event in very old age. In Abkhasia, it's an insult when someone tells you you are looking young.  In John's book, he mentioned we talk about life span- but some old people are not living- they are more waiting to die.  He uses the term healthspan instead and I liked that a lot.

I've had the opportunity to do some racing in Asia, most notably Nepal and Sri Lanka. An amazing thing I saw there were much older women- women in their 80s still working and hiking heavy loads up the side of mountains.  Granted, they probably do not have the luxury to retire or maybe retirement doesn't exist in some places- I don't know... but I just observed that a lot of the old people there were using their bodies in ways that we don't usually see older people using their bodies in N. America.

I am always working on expanding my view of aging. I still feel tempted to use filters on instagram to cover up new wrinkles that pop up.  Our culture celebrates flawless beauty.  I'm trying to be excited about getting older, to be optimistic that all of my days will be valuable, and to take care of my body now with eating a plant-based diet, sleep, exercise, reducing stress, mindfulness, and working on my relationships so that I can have a long healthspan.

This week, I challenge you to look at your own bias of aging, observe how people around you view aging, and maybe even be excited to announce how old you are at your next birthday!

  Listen Now

 

Inside Tracker: Taking a Selfie from the Inside via Bloodwork for Athletes

Aug 24, 2019 56:43

Description:

Inside Tracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity.  Founded in 2009, the Boston company first started working with professional athletes who wanted to see what their biomarkers, hormone and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve.  They measure over 30 biomarkers and recommend food and supplements to optimize thinks like your energy, cognition, endurance, heart health, and more. I started working with Inside Tracker in 2017.  I liked it because their ranges for your biomarkers change based on your goals. I also think it's important to have baseline and also recurrent bloodwork as you age and also simply as an athlete. Today I sat down with accomplished runner and sales manager, Jonathan Levitt from Inside Tracker.

Get 15% off your tests with the Inside Tracker Discount Code: SONYALOONEYSHOW

Topics Discussed in the Podcast 

common deficiencies optimal time to get a test recovery tips & food is there an optimal diet how often should you test inner age + longevity cognition Inside Tracker's scientific advisory board criticisms of Inside Tracker & how they manage when to go to your doctor

 

 

Listen Now Resources Inside Tracker Website Inside Tracker on Instagram  David Sinclair (advisory board member) on Joe Rogan

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Crush it Mondays: One Step Forward, Two

Aug 19, 2019 05:27

Description:

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.  In this week’s episode, I want to talk about how changing just a few words can make a big difference with your perspective and attitude.

How many times have you felt like you had to do something?  I have to go to work.  I have to take out the trash.  I have to do intervals today.  I have to take my kid to soccer practice.  Even if you don't always intend for it to be this task you are forced to do, saying I have to makes it sound like a chore. And let's face it, sometimes they are just chores and you would rather be doing something else.  Simply rephrasing how you talk about things you have to do, whether it be in your head or out loud, it makes a difference.

So instead of saying you have to do something, trying saying you get to do something.  Saying I get to go to work, I get to take out the trash, I get to do intervals today, I get to take my kid to soccer practice helps us have more gratitude and not take for granted things that we get to or have to do.  If you lost your job, you would not get to or have to go to work.  If you didn't have trash pick up, you would not get to take the trash out.  And I have to say, from the third world countries I've visited, I've seen what it looks like when people don't have trash pick up.  Having time and being healthy enough to get to go out and do intervals is a privilege, even if it's hard.  Having time or even making time to be there for your kid and take them to soccer practice is also a privilege if you choose to look at it that way.  Next time you find yourself saying "I have to" and you feel like it's a pain or you aren't really that happy about having to do something, try saying you get to do it.  It takes time, but this practice really helps!

The next word I want to talk about is a word that helps you practice a growth mindset (that is, believing that things like your talents, athletic ability, intelligence are not a fixed level that you are born with).  People who have a growth mindset believe they can cultivate their efforts to improve. A lot of times people say they can't do something...but that sounds so definitive. So say that you can't do it ... yet!  If you use the word yet, you can say that you aren't there now, but you can get there with more time and effort.  Some examples, "I can't make it up the hill... yet.  I don't get it... yet.  I can't do a stage race... yet."  For the majority of things you say you can't you do, you actually can if you choose to put more work in and keep going.  When you start using the word yet, you also realize there's a lot more opportunity waiting for you. Recognizing that you have a choice and that you can choose to improve is really powerful and gives you back some power when you feel like you have no control over something.

Listen Now

Optimize your Gut Health with Dr. Will Bulsiewicz

Aug 15, 2019 01:25:31

Description:

Did you know your body has more gut bacteria cells than human cells?  The emerging field in gut health has made huge strides in how we view our health and how we treat diseases.  A newsflash: everything you put in your mouth also feeds your gut flora.  Many autoimmune diseases live in the gut and the bacteria in our gut even have an effect on our neurotransmitters like serotonin.  90% of serotonin is produced in the gut- this has a tremendous impact on depression.  That means that our gut can dictate parts of our personality. So how do you make sure you have a healthy gut?

Well, that's where Dr. Will Bulsiewicz comes in!  As he liked to be called, Dr B is an MD, a gastroenterologist and internationally recognized gut health expert He is passionate about the incredible healing power that lives inside you—your gut microbiota. Dr. B's medical training involved 16 years at America's elite institutions. He completed a bachelor’s degree from Vanderbilt University, a medical degree from Georgetown University, and Master of Science in Clinical Investigation from Northwestern University. Dr. B was also the chief medical resident at Northwestern and the chief gastroenterology fellow at UNC, and received the highest award given by both his residency and fellowship; and he completed an epidemiology fellowship at UNC's prestigious Gillings School of Global Public Health.

Dr. B has published more than 20 papers and presented more than 40 times at national meetings, and he is the author of a highly anticipated book on gut health to be published by Avery, an imprint of Penguin Random House. For more gut health pointers, follow Dr. B on Instagram at @theguthealthmd.

The biggest takeaway from this show is that you should eat as much variety of whole plant foods as you can.  Diversity is key and that's something I put into practice after recording this episode.

 

Topics Discussed in the Podcast  what is the microbiome? how does our gut flora affect our personality and mental health? Decoding cravings Diseases and the gut The study that changed how Dr. B practices medicine Demystifying antibiotics, probiotics, and prebiotics discussion about candida overgrowth are we over sterilizing our world? the best foods for your gut the danger to your gut with fad diets like paleo, keto, cutting out legumes, etc is kombucha good for you? Listen Now

15:50

You are not the victim of the genetic profile that was handed to you.  You have control over your health which I find to be very empowering and it's your choices during your lifetime that ultimately will determine whether or not you actually manifest disease.  You will have predisposition. Ther are certain things that because of my family I am more prone to. There are certain things that I"m fortunate because of my family that I am not as prone to. But it's my lifestyle choices that will ultimately will lead to the manifestation of those conditions.

 

 

Resources The study that changed how Dr. B practiced medicine Follow Dr. B on instagram Dr. Will Bullsiewicz Dr. B's Website  

 

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Crush it Mondays: Two Words That Will Change Your Perspective

Aug 12, 2019 05:50

Description:

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.  In this week’s episode, I want to talk about how changing just a few words can make a big difference with your perspective and attitude.

How many times have you felt like you had to do something?  I have to go to work.  I have to take out the trash.  I have to do intervals today.  I have to take my kid to soccer practice.  Even if you don't always intend for it to be this task you are forced to do, saying I have to makes it sound like a chore. And let's face it, sometimes they are just chores and you would rather be doing something else.  Simply rephrasing how you talk about things you have to do, whether it be in your head or out loud, it makes a difference.

So instead of saying you have to do something, trying saying you get to do something.  Saying I get to go to work, I get to take out the trash, I get to do intervals today, I get to take my kid to soccer practice helps us have more gratitude and not take for granted things that we get to or have to do.  If you lost your job, you would not get to or have to go to work.  If you didn't have trash pick up, you would not get to take the trash out.  And I have to say, from the third world countries I've visited, I've seen what it looks like when people don't have trash pick up.  Having time and being healthy enough to get to go out and do intervals is a privilege, even if it's hard.  Having time or even making time to be there for your kid and take them to soccer practice is also a privilege if you choose to look at it that way.  Next time you find yourself saying "I have to" and you feel like it's a pain or you aren't really that happy about having to do something, try saying you get to do it.  It takes time, but this practice really helps!

The next word I want to talk about is a word that helps you practice a growth mindset (that is, believing that things like your talents, athletic ability, intelligence are not a fixed level that you are born with).  People who have a growth mindset believe they can cultivate their efforts to improve. A lot of times people say they can't do something...but that sounds so definitive. So say that you can't do it ... yet!  If you use the word yet, you can say that you aren't there now, but you can get there with more time and effort.  Some examples, "I can't make it up the hill... yet.  I don't get it... yet.  I can't do a stage race... yet."  For the majority of things you say you can't you do, you actually can if you choose to put more work in and keep going.  When you start using the word yet, you also realize there's a lot more opportunity waiting for you. Recognizing that you have a choice and that you can choose to improve is really powerful and gives you back some power when you feel like you have no control over something.

Listen Now

Is Your Brain Slowing You Down with Dr. Stephen Cheung

Aug 9, 2019 01:03:21

Description:

If you're familiar with my podcast, I'm sure you've heard other episodes with the acclaimed researcher and environmental physiologist, Dr. Stephen Cheung.  Dr. Cheung is not only a well of knowledge on the topic of environmental physiology, but he is an avid cyclist himself.  He is a professor at Brock University in the Department of Kinesiology.  He also is an author of the textbook Advanced Environmental Physiology and the books: Cutting-Edge Cycling, and Cycling Science.  You may have heard him on the show in Episode 93 talking about how to heat train or Episode 114 on how to train for altitude.  He was on sabbatical from Brock University earlier this year in my hometown of Kelowna, BC and I was fortunate enough to pick his brain on all kinds of topics.  In his spare time, he is the Sports Science & Training editor for www.pezcyclingnews.com. I'm excited about this episode because it involves something we have all experienced- wanting to slow down while exercising.  There are several schools of thought and fascinating research about perception of effort, whether limits live in our mind or in our body, and how to even trick ourselves to go harder for longer.  If you enjoy this episode, I highly recommend you check out my episode with Alex Hutchinson and his book Endure or my episode with researcher Dr. Walter Staiano. All of these episodes I've mentioned are in the show notes. It was fun to sit down with Dr. Cheung on this topic because the theory of what causes us to slow down is controversial and Dr. Cheung offers a pretty balanced view.  He has also done a lot of research in his own lab by seeing how heat affects the body and also how motivational self-talk affects how soon someone slows down.  

Topics Discussed in the Podcast 

Temperature study // Theories of fatigue Central Governor (Tim Noakes)  vs Psychogiological Theory of Motivation via Samuel Marcora how to train your brain to push yourself harder motivation, relativity and benchmarking of pain how to know if you're mentally fatigued or just not motivated role of motivational self-talk & examples of good self-talk getting out of the rut of quitting how to know when you should quit because of danger to your health motivation in a lab vs a race setting does the deception of data work to get someone to go harder? does music help you go harder? Listen Now

 

Resources Interconnections between thermal perception and exercise capacity in the heat Heat Podcast with Dr. Cheung Altitude Podcast with Dr. Cheung Advanced Environmental Physiology Cutting-Edge Cycling Cycling Science Dr. Cheung on Facebook Dr. Cheung on Twitter

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

How Not to Quit & Mindful Racing with Gary Dudney

Aug 2, 2019 54:58

Description:

Gary Dudney has ran 70 100 mile running races...and he is 66 years old.  His goal is to get to 100 100 milers.  Gary is the author of the 2 books: The Tao of Running and The Mindful Runner where he writes about using mindfulness to combat common problems when tackling a big event: thinks like quitting, staying positive, getting through the dark moments, expectations and acceptance, and how to view the bad things as good things. He is a long time columnist at Ultrarunning Magazine.  In this episode, we get into what it takes to have mental endurance.  

Topics Discussed in the Podcast 

how gary got into running progressing to 100 miles how he started writing how not to quit, how to get out of a quitting rut techniques to stay positive and keep going why mindfulness is a useful tool mantra: Infinite patience, steely determination 4 horsemen to positive thinking expectations & acceptance how to make bad things good story of 3 vinegar tasters Listen Now

 

 

Resources taoofrunning.com  

 

 

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

A Piece of Endurance Race Advice

Jul 29, 2019 04:47

Description:

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.  In this week’s episode, I want to talk about a random and awesome thing that happened in the grocery store.

Listen Now

 

I was at the grocery store admiring all the summer produce.  As a side note, I counted and there are about 10 types of fruit in my fridge right now- one of the perks of summer. As I was lost in my own thoughts, a guy came up to me and said, "Hey...Sonya?"  It turns out he knew me from my racing and my online content.  I'm always super humbled when this happens, so thank you to the guy that said hi- you made my day.  He told me he was about to leave for Europe to take on a bikepacking race. He wanted to know if I had any advice for him.  I wanted to give him something that I thought would be useful, but I kind of froze for a minute because I was caught a bit off guard!  I loved it.

The first thing that came to my mind is advice I've given before and experienced many times.  I told him that he shouldn't expect to feel good all the time. He should expect to feel like the quitting at times.  I was worried it would come across as negative, but for the vast majority of people, even people who are winning a race, the thought of quitting because it's hard crosses your mind - especially when it's long! How many of us have asked ourselves, "why did I sign up for this?!" but then are happy when we finish and want to do it again?  I remember a long time ago... like over a decade ago, my friend and former teammate Yuki Ikeda and I were talking after a race. He did so well and I remember he told me he wanted to quit so bad.  That was the first time I realized that it wasn't just me.  I really appreciated his honesty because if I thought about quitting, I'd harshly label myself as mentally weak. But being mentally strong is pressing on despite wanting to quit.  Being mentally strong doesn't mean you don't ever feel doubt, misery, or frustration.  It means you let those feelings in, accept them, and keep moving.

Now I'll take this for another turn. I told the guy that yes, expect to have dark moments, accept the feelings, and it's okay. However, he should expect to have extreme moments of elation, moments of raw emotion, moments where he would be overwhelmed with beauty or inspiration.  That's what you sign up for when you are pushing yourself to the limit, especially for loooong races. It happens in short races too, but I think it's more pronounced the longer the event because you take yourself to a place of physical exhaustion and keep going for hours and in some cases, days or weeks.  It truly shows you that thing the hard moments won't last forever if you keep going and that they will get better.  You just have to be willing to go through the storm and come out the other side.

 

How to Design Your Personalized Race Nutrition Plan with GU Energy Lab's Roxanne Vogel

Jul 25, 2019 59:53

Description:

A common question I get emailed to me is what I eat on race day.  Race nutrition is very individual - what works for one person may not work for another.  In this episode, I sat down with GU Energy LabsNutrition & Performance Research Manager, Roxanne Vogel  to help give you guys some guidelines on how to create your own personalized race nutrition plan.  This applies to any endurance sport.    

Topics Discussed in the Podcast 

The keys to structuring your race nutrition plan how many calories to start with per hour how long to digest gel vs solid food how to come back around when you make a nutrition mistake chews vs gels hydration strategies how to use caffeine in endurance racing what to eat and when on race morning what to eat after your workout for recovery do you need to carbo load? supplements to take and protein what to eat on a recovery day how to eat for weight loss/fasted rides Listen Now

 

 

Resources Ask the GURU  Roxanne's instagram Roxanne on Everest

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Learn Your ABCs of Resilience | Crush It Mondays

Jul 22, 2019 18:00

Description:

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.  In this week’s episode, I want to talk about how our thoughts affect our emotions, and how it can alter the consequences of a situation.

Listen Now

I was prepping for a new format of a speech that I just had the opportunity to give at the Inspired Your Ride event in Nampa, ID.  I have my usual topics I love to discuss, but I came across the ABC Model in Cognitive Behavioral Psychology.  I often think about and discuss the importance of being aware of emotions.  It's hard sometimes... sometimes you feel disrespected and get angry, sometimes someone says something that makes you feel embarrassed.  And maybe you say or do something that you wish you hadn't.

In this model, we are going to break down a situation into A,B,Cs.

Let's start with A.

A is the adversity that you are experiencing. It's something that happened to cause you stress, make you worry, or just cause an emotional response.

B is the belief about what happened.  It could be why we think it happened, what we think will happen next or even a combination.  It's our interpretation of the adversity or event.  Often times, due to this belief, we will create limiting beliefs or negative self-talk.

C is the consequence of the belief.  It is your behavior like acting out, excessive rumination, yelling at someone, feeling guilt or shame.

D is the disputation of the belief. Asking yourself- is the belief true?  Can you change your irrational belief?

E is the New Effect of challenging and changing your belief. 

Without considering this model, many of us may think that the adversity actually causes the behavior or consequence.  The gist of it is that the adversity does not actually cause emotion, but our beliefs about that emotion is what causes the behavior.

The key to putting this to use is actually noting and even writing down when you've had a strong reaction or emotion to something.  You can decode what causes you to be reactive and learn how to challenge your beliefs.

I'll start with a very basic example that applies to bike racing, and then I'll give a more inflammatory example.

Okay... so I did a 6 day race in Spain last year in February.  The expectations everyone had was that it would be sunny and warm- a nice escape from winter.  If you follow my instagram, you've probably seen a photo from this race.  It was sunny for one or two days and then the rest of the race had torrential rain.  So much so that they ended up canceling the later stages (which I actually found disappointing, but realized that safety for those not prepared is a real issue).  So what happened? I wake up and it's cold and pouring rain.  Adversity.  Of course I would rather ride in nice weather.

So, here is one scenario:

A: it's cold and raining, and I have to race my bike.

B: in this case, the belief is rooted in what we think will happen next.  I'm worried I'm going to be cold and miserable or it's going to be slippery and I'm going to crash.

C: I'm really grumpy and dreading the start. I start going down the rabbit hole of negativity telling myself I didn't come all the way to Spain to ride in the rain, it always rains on me when I try to go somewhere warm, I'm dreading how horrible it will be.  My bike is going to get messed up. I really don't want to start.  I shut down mentally and given up. I have already lost before I get to the start line.  I probably perform poorly as a result.

Okay, so now let's challenge that belief. - our disputation: We can't change A.

D: It's raining... what else could this mean?  I change my self-talk. It's going to be an adventure, I'm going to get better at wet riding, it's going to be a stand out day I'll never forget, it's an opportunity to build camaraderie. Today will make me tougher for next time. I'm going to choose to have fun.

New Effect: I go to the start line pumped, mentally ready for anything. I've accepted that yes, it will be cold. It will be wet, but I don't care. I'm still going to give it my all.  Result? I have an amazing day and even get a good result.

I've been through scenarios like these so many times that it's almost autopilot.  My ABC was actually the disputation and new effect because I've worked on it over time.

Ok, so what about off the bike?  Let me think of something stressful.

A: You send an important email expressing an opinion to your boss but it's been 48 hours and you haven't heard back.

B: You believe you offended your boss. You wind yourself up into thinking maybe you're going to get fired. You feel angry and disrespected that he didn't write back when this was clearly a big deal to you.

C: When he does write back or you see him in the hall, you act standoffish and pissy or you act defensive when questioned about anything.

D: Ask yourself - could there be other reasons he isn't writing me back?  Is he on vacation? Did he get the email? Can I send another email asking if he got it before I fly off the handle?  Was the email I sent actually grounds for getting fired?  You realize you feel anxious because you never get feedback from your boss and don't know if he is happy with your work.

E: You realize you were just worried about what could happen, but your worries were not based on any facts.  You calm down and act more appropriately. Maybe you even have a separate conversation with your boss to get more feedback on how you're doing.

There are so many scenarios you can apply the ABCs to, but finding your patterns and also being honest with yourself about your beliefs are the keys to changing self-limiting, negative situations into more useful ones.

Karen Reivich and Andrew Shatte are PhD researchers who have developed this model even further by classifying some common belief-consequence connections.  At first, it might be easier to look at the emotion first to decode beliefs.   

If you really want to geek out about this, pick up their awesome book - The Resilience Factor.

The Core 4 with Steph Gaudreau

Jul 18, 2019 01:03:07

Description:

Steph Gaudreau's mission is to help women create bigger, bolder, fiercer lives — by building health from the inside out.  From her incredibly powerful instagram posts of 200k followers to her best selling books, she creates meaningful content to help people change for the better.

Her new book, The Core 4 is coming out on July 30 and you can actually pre-order it on Amazon now!  It cover 4 pillars: Eat nourishing foods, Strengthen your body Recharge your energy, and Get your mindset right.  I personally enjoyed this book because it's very interactive with worksheets and even journal prompt. She is also the host Harder to Kill Radio.

Steph is well-versed in creating changes in life.  Steph was a teacher for 12 years and created a successful food blog. She transitioned again and spend her time as a Nutritional Therapy Consultant, author, blogger, podcaster, and also is the host and founder of the Women's Strength Summit.

 

Topics Discussed in the Podcast  where Steph came up with the Core 4 and holistic coaching how to change your narrative to have more self compassion celebrating success and a healthy relationship with success ultradium rhythm and energy management what to do during a break from work body image, perception of what the scale says  Listen Now

 

Links Get the Core 4 Harder to Kill Radio: Steph's podcast StephGaudreau.com Steph's Instagram my other episode with Steph Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

What Does It Mean to be Healthy? | Crush It Mondays

Jul 15, 2019 11:38

Description:

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.  In this week’s episode, I want to talk about health.

Listen Now

What comes to mind when you hear the word "health?"  For me, the first things that come to mind are things like absence of illness, whether someone exercises, and the food that someone eats.  When we say that someone that looks healthy, it usually means that look fit and maybe have healthy looking skin.  But health goes far beyond exercise and the plate.  It's something that we often forget.  For example, you can look healthy and still have an eating disorder or mental illness.  You can look healthy but maybe be suffering from burnout or you can even look healthy and have heart disease.

After reading Dan Buettner's work with National Geographic a few years ago in Blue Zones and Blue Zones of Happiness, it reshaped what health meant to me. If you haven't heard of the Blue Zones, the Blue Zones are places in the world where people live and prosper even at age 100, and have the highest concentration of centenarians.  What contributes to this health span into old age?

Directly from his book, Dan Buettner suggests health and longevity includes:

engage in regular, low-intensity physical activity, often as part of your work eat until you're 80% full. eat a diet with a "plant slant" and limit intake of meat and processed foods drink red wine in moderation (but bear in mind alcohol is linked to causing certain types of cancer and can has toxic effects on your organs when daily consumption exceeds a glass or two) take time to see the big picture downshift and take time to reduce stress (examples like not rushing around and meditating) participate in a spiritual community make family a priority be surrounded by people who share blue zone values

I've translated Dan's work with the Blue Zones to my own life in these ways:

Exercise, and exercise with a positive perspective. i.e. don't use exercise as punishment and don't overtrain. Make sure you give yourself enough recovery from exercise.  Also, for me, exercise is always very cardiovascular focused. Stretching, doing yoga, or working on strength and mobility are important to overall health- and I struggle to make this a priority.

 

Eat as close to a whole foods, plant-based diet as you can. For me, I don't consume any animal products, but I admit that going out to eat because I'm too lazy to cook, or eating too many treats or eating vegan processed food can creep in if I don't watch it.

 

Spend time with friends and family- whomever makes you feel happy. This one actually is hard for me.  When I'm really passionate, I want to apply all my focus to my work.  It's embarrassing to admit, but when I'm in the thick of my work, I don't want to stop and spend time with friends or family.  I remind myself I need to make time because it's important. After I do, I always feel better.  There are even studies that show that working longer and avoiding social time does not equate to doing better work.

 

Spend time looking at the big picture and the meaning of life by reflecting on death and impermanence by reading spiritual text or philosophy that inspires you so that you can connect to something bigger.  Sometimes we think that we are individual, but we are all connected.

 

Spend time talking to my partner every day without a screen.  Sit in the backyard or sit on the couch with a cup of tea (or wine) and just talk.

 

Work on personal development so that I can continue to learn about who I am so that I can be of greater service to others

 

Keep learning new things

 

Sleep 8 hours per night

 

Remind myself that there is a lot more to life than my current goal to gain perspective.  Put things like cooking my own food and going slower at times during the day as priority.  I am guilty of putting work or training as #1 and things like cooking, or taking a break, or spending time with friends become a low priority. Interesting how usually it's only when we have had a health event that we put these things a priority when they probably should be a priority all along.

 

Go outside in nature regularly without headphones. Be as present as you can listening to birds, wind in the trees, air on your skin, etc.

I hope that this episode gets you thinking about what living a healthy life means to you so you can put it in perspective for yourself.  As you can see, I told you my priorities, but my work still will creep in as #1 and other important things fall to the wayside. By knowing what is healthy for you, it will help you check in and ask yourself, "am I sticking to what I think is healthy? What are some areas that need improvement?" It's never going to be perfectly balanced, and even having intentional imbalance is okay. But striving to do what makes you feel best will help you live a more easeful, fulfilled, and healthy life.

Mentioned in the show Get the Plant Powered Tribe Cookbook Join the Plant Powered Tribe Facebook Group Books Blue Zones by Dan Buettner Blue Zones of Happiness by Dan Buettner Passion Paradox by Steve Magness and Brad Stulberg

Range with David Epstein: Is it Better to be a Generalist or a Specialist?

Jul 12, 2019 57:07

Description:

Today's guest is a fascinating best selling author: David Epstein.  He is the author of two best selling books: The Sports Gene and his more recent book: Range, Why Generalists Triumph in a Specialized World.  He is currently an investigative report at Pro Publica and was formerly a staff writer at Sports Illustrated.  David's new book, Range makes a strong case that it is better to be a generalist rather than a specialist in both sports and life.  I'm sure you've heard of the "cult of the head start" or Malcolm Gladwell's "10,000 hour" rule but David Epstein argues that you don't need it to be successful. We often assume that the greats in sports, music, and art started at a very young age and were singularly focused their entire lives.  But in David's book, he shows us that the opposite is true and that being a generalist gives one a better chance to succeed than early specialization.  In this thought-provoking episode, you'll learn why.  And as a special treat today, my friend and previous podcast guest, Brad Stulberg is joining as my co-host. If you forgot, Brad is the co-author of Peak Performance and the Passion Paradox.

Topics Discussed in the Podcast 

debating Malcolm Gladwell Tiger Woods vs. Roger Federer Wicked vs Kind Learning Is there an age to specialize in sports? importance of quitting / when to quit Match Quality conceptual vs procedural learning Listen Now

 

Resources David Epstein's debate with Malcolm Gladwell David's TED Talk Get the book: Range Get the book: The Sports Gene Connect with my co-host: Brad Stulberg

 

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

A Healthy Relationship with Numbers, Data, & Social Media Metrics | Crush It Mondays

Jul 8, 2019 10:14

Description:

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.  In this week’s episode, I wanted to talk about numbers and data.

In the information and web-based age that we live in, numbers are used in so many ways.  Hours of training, number of miles ridden, number of followers, number of likes, heart rate, power, HRV, number of emails left unanswered in a day, a race time, etc. I'm sure you can think of some ways that numbers are a part of your daily life. It can be really easy to fall into a trap or habit of assigning something as good or bad, as a success or failure based on a number.  Numbers are useful tools to help us measure what we are doing so we can improve and are necessary, but the importance of them can be overemphasized. They can affect our happiness.

I've created a couple of categories to help you (and of course, me) keep some perspective with numbers. The elements are purpose, quality, and comparison.

The first is asking "does looking at this number this much help me fulfill my purpose or my reason for doing this? I'll give you a couple examples in my life.  First is instagram.  Many years ago, I gained a lot of followers relatively quickly but in the last couple of years, the growth of my instagram account has been very slow.  This is a pretty common observation for most people.  I also used to be really focused and even addicted to checking to see how many likes a photo received. Part of it was to see what my audience enjoyed so I could do more of it, but to be honest, some of it was purely driven by ego of "People like me" not "people like my picture" and looking for validation from others.  When things with the platform started to shift and I was getting less followers and less likes on my photos a few years back, I felt bad about myself.   Why didn't people like me as much as they used to?  I realized some of it was out of my control, but I took a step back and asked myself truly WHY I am using social media.  The answer came easily: it helped me contribute to my purpose of wanting to connect with people and be a mentor, a motivator, and get more people out on their bikes.  I had to take a step back and remind myself that I wasn't doing this for likes, so I was going to stop checking them.  I could post something meaningful that could potentially change someone's life and not get thousands of likes.  And on the flip side, people post pictures that get thousands of likes, but aren't changing lives. Which one would I rather have?  There is a difference between "influencer" and "influential" and no doubt, those venn diagram circles overlap.  Each time I felt compelled to check how many followers I had lost or gained, or how many likes I had, I reminded myself that's not why I'm doing it.  It took time to rebuild the habit, but I only actually look at the number of likes or followers once or twice a day now. I'm way more focused on answering DMs, responding to comments, and also using the platform for enjoyment and motivation myself.

The second element is quality, and this can be more related to things like number of hours worked, number of hours spent training, etc. Again, I think it is good to have a goal or a standard to which you want to hold yourself.  However, it's realizing when it starts becoming an unhealthy or obsessive relationship. I would say that I probably struggle with this one more than social media followers!   I'm going to use training hours in a week as an example.  First, try to figure out why you are stuck on a number. For me, it's an identity or imposter issue- I feel like less of an athlete if i don't hit a certain number of hours in a week. I want to train 15 hours a week, but I honestly usually am around 12-13.  Why do I want to hit an arbitrary number of 15? Because of comparison.  It doesn't matter how many hours someone else is training, how many intervals sessions someone else did; it matters what you can do. And the first goal should be quality over quantity, but that is hard sometimes when people can look up your training weeks on Strava or TrainerRoad.  Or you can feel like your ride wasn't good enough if you didn't climb a certain number of feet. or that your training isn't as good if you don't do a certain number of intervals per week.  For the quality aspect, I continually try to shift my focus to ask myself the following questions at the start of each ride:

How am I feeling?  What inputs am I dealing with in terms of life?  (travel, stress, sleep).  How do I actually feel on the bike? And here's an even harder one to decipher at times, "Am I enjoying myself?"  I experienced extreme burnout last year and I actually stopped enjoying riding my bike.

After I answer those questions, I make a decision if I should cut my ride short.  I look at the success of my ride as making the best of what I had that day, listening to my body, and trying not to assign a certain number of hours as good or bad, but as quality time for what I was realistically capable of doing that day.  And during race season, most of my rides don't involve much intensity because long races in particular wipe you out.

I'm sure you can make this more specific to fit an external numerical factor that is bugging you.  Basically, what are your habits and processes telling you? The number is just an end result- it isn't the true measure of success or failure.

And the last piece is comparison.  Did you decide your number is good or bad based on someone else's numbers?  Because I can tell you, someone with 20k followers feels like it's not enough because they are comparing themself to someone with 100k. And someone with 100k is comparing to half a million.  Or if you compare your training hours to someone else, don't do it.  Just because someone is riding more than you does not necessarily mean they are better.   Try to be the best version of yourself and focus on that instead.  And again, if you get stuck on numbers, go back to your purpose for doing the thing and also remember the quality of what you are doing is more important than hours worked, ridden, or whatever else you may be measuring.

The Science of Meditation with Dr. David Vago

Jul 4, 2019 01:05:07

Description:

Today's guest is the most impressive Dr. Dave Vago. I first found Dr. Vago in the Ten Percent Happier Meditation app that I use.  In the app, there are several different meditation instructors and courses with educational videos before you get started.  I found a course called "Meditation and the Brain" in the app and I was immediately drawn to it.   I took a deeper look into Dr. Vago and I learned that he is a cognitive neuroscientist and is the research director for the Osher Center of Integrative Medicine at Vanderbuilt University Medical Center.  He also maintains an appointment as a research associate in the Functional Neuroimaging Laboratory (FNL) at Harvard.  If you're not impressed yet, he held the position of Senior Research Coordinator for the Mind & Life Institute and is currently a Mind and Life Fellow, supporting the Mind and Life mission by advising on strategy and programs.  He's worked with John Cabot Zinn and even the Dalai Lama.   Some of his work includes studying brain scans of meditators to determine enhanced areas of blood flow and activity.  

His interest in meditation began in his early 20s.  He went to a 10 day silent meditation retreat at the suggestion of his uncle.  His interests in neuroscience and meditation crossed professionally after conducting a study showing that meditation- specifically learning how to regulate attention and emotion helped women with the chronic pain of fibromyalgia

Topics Discussed in the Podcast 

Why Dr. Vago decided to study neuroscience discerning and contextualizing mindfulness & meditation the science of your brain on meditation & parts of the brain change from meditation seeing the Dalai Lama pissed off how to manage anger does exercise count as meditation? flow and meditations meditation and sleep is there an optimal meditation dosage? Listen Now

 

 

Resources Contemplative Neuroscience link to instructors for sports teams David Vago's TEDx Talk  Ten Percent Happier App Dr. Vago's interview on the Ten Percent Happier Podcast My Interview with Jeff Warren (a friend of Dr. Vago and also an instructor in Ten Percent Happier) 

Podcast Sponsor!  Kuat Racks

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Crush It Mondays: My 9 Favorite Apps & Plug-Ins

Jul 2, 2019 07:44

Description:

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.  In this week’s episode, I wanted to share some of my favorite apps.

 

Noislii TrainerRoad  Happiness Planner and Five Minute Journal Ten Percent Happier Meditation App  Follow Up.CC for Gmail Toggl Airtable Snapseed Flux Listen Now

From Dealing Cocaine and Living on the Streets of New York to a Punk Rocker Changing Lives

Jun 28, 2019 01:35:31

Description:

It's a miracle that John Joseph McGowan isn't dead or in prison.  He's escaped AR-15 gun shots from cocaine dealers, managed to just miss being arrested while AWOL, and instigated many fights himself while he was a crackhead with a violent streak. It's hard to imagine that a human could have endured so much adversity in his life and even more inspiring, come out the other side helping change peoples' lives for the better.  JJ's early days began with being sexually and physically abused in foster homes as a young child.  He ended up homeless living in burnt out buildings in the streets of New York City selling drugs and committing robberies and acts of violence in the 1970's.  After being incarcerated as a juvenile, he was given the option to spend 4 years in the Navy instead of go to prison.  His drug and alcohol addiction did not end, nor did his fighting habits.  He even was smuggling drugs from Jamaica on his naval ship.  After getting in a fight on his ship, he was arrested, but a tooth infection sent him to the hospital.  During this time, he was able to escape and was AWOL for 15 years.  While AWOL, he dove into punk rock scene in the early 80's after meeting H.R. from the Bad Brains and eventually started a few of his own band- Bloodclot and the legendary Cromags . After a 2 year stint with crack and cocaine and eventually finding his rock bottom, the tides finally began to turn. With a deep interest in philosophy and previous life experiences with Hare Krishnas, he found himself at the temple and committed to getting clean.  Not only did he beat his drug addiction and dealings, but he found Bhakti yoga, a vegan lifestyle, and spirituality that gave him a new sense of purpose: to be of service to others. John Joseph also has completed 10+ Iron Triathlons, still tours with his band, and has written 3 books- The Evolution of a Cro-Magnon, Meat is For Pussies, and The PMA Effect.  Last year, he worked on a program called 30 to Life that provides housing and healing techniques to inmates who have been incarcerated and are now paroled after doing very long prison sentences.

If you like this episode and want more, he has appeared on Joe Rogan, 6x on the Rich Roll Podcast, Plant Proof and so many more. Explicit language warning

Topics Discussed in the Podcast 

why it's important to do the thing that scares you Rich Roll's influence how he found Ironman from juvenile to the navy to AWOL how to deal with fear when people are after you how he became a Hare Krishna monk how he it rock bottom and quit drugs what he stands for these days

 

 

 

Listen Now

 

Resources John Joseph's Instagram The Evolution of Cro-Magnon The PMA Effect Meat is for Pussies Steven Pressfield's War of Art Yoga Sutras Science of Self Realization 

Podcast Sponsor!  Kuat Racks

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Crush It Mondays: How to Stop Ruminating

Jun 24, 2019 08:13

Description:

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.  In this week's episode, I want to talk about a technique I discovered that helps with rumination. You know- when something is bothering you and then you can't stop thinking about it. Or when someone really pisses you off and you can't stop thinking about how angry you are, what you should have said, etc.

I learned this technique in one of the mindfulness meditations I practice, but I use it all the time during my day- I think that's why you practice it in meditation!

It's easiest to learn the technique using meditation before applying it to your life, but you can do it however you like.  To start, put 5 minutes on your timer.  Sit somewhere and start counting your breaths.  It's guaranteed that all sorts of thoughts will start flooding in.  When they do, label the type of thought.

If "what am I having for dinner?" pops up- label it Planning

If "Did remember to turn off the stove?" label it Worry

If "I need to schedule my next haircut" Label it Planning

"My nose itches" Label it Discomfort

"This is so boring, Sonya is crazy"  label it boredom.

"I really suck at this:  Label it Judging.

If it's too much to try to pick a label and you get indecisive, you can simply label the thought as "useful" or "not useful."

I've found this helpful because it helps you release the thought pattern. And if it starts up again, label it and release it.  The experience that provoked me to make labeling the topic of this week's Crush It Monday was my race last weekend.  On the second day (it was a 2 day race), someone took me out. I was going for a  pass (on double track) calling out "on your left" so he knew what side I was passing him. Instead of acting normal, holding his line on the double track and maintaining his pace, he decided he didn't want me to pass. He accelerated hard as I went to pass, came over to the left side trying to block me.  It worked, I crashed really hard. My seatpost got tweaked and I went down so hard I had a big hematoma on my foream, my entire outer quad, knee bleeding, elbow bleeding, road rash on my bike and this was in a decisive moment of the race (there was a girl on my wheel and we were battling for 2nd & 3rd in the stage). Not only was I injured, but I had to take my multi-tool out and fix my bike.  I was full of rage. When I got going again, all I could think was about the audacity of this guy and my mind was whirring faster than my heart rate. While you can use anger to fuel you, I don't like to be angry.  So I used this technique. Each time I started flying off the handle, I'd say "anger."  Anger. Anger. Anger.  It was easier to not continue the story in my head when I just labeled the emotion.  I had to continue to use that technique for several hours after the race each time it came up.  Anger. Anger.

I use it in other situations too, but this was the most intense example I could think of as of recent.  I also use this technique to help me fall asleep.  When the lights go out and my mind starts thinking, planning, judging, worrying, hoping... I just label the thoughts and it helps calm my mind.  I challenge you to give this technique a try this week. I'd love to hear how it worked for you! The hardest part is being aware when you are getting lost in thought and being non-judgemental about it.  But practice makes it easier AND more applicable in intense moments!

I like this article about labeling.

Sufferfest Beer Company's CEO Caitlin Landesberg

Jun 21, 2019 59:06

Description:

I'm super excited about today's guest: Caitlin Landesberg formerly Caitlin Looney.  We aren't sure if we are related but if our interest in business, endurance sports and beer are any indication, then I'd say we are sisters!  I love today's special story because it's one of transparency, inspiration, hard work, and courage. Caitlin is a former college tennis player turned trail runner.  Caitlin was diagnosed with an autoimmune disease rendering her unable to consume gluten. That meant her favorite post-run beers were off the list.  She couldn't find a good tasting gluten free or gluten removed beer, so she took it upon herself to learn how to brew her own beer. Outfitted with a homebrew kit that was a gift from her husband and a can-do attitude, she got started.  What happened next was as she calls it "a happy accident."  Her recipes became wildly popular and in high demand. She founded her company, Sufferfest beer that was beer for athletes. Upon inspection, I found that the beer had delicious twists to like black currant or sodium to help aide recovery.   Another thing you may not know is that Caitlin was one of Strava's first employees and the former Director of Marketing.  Armed with knowledge of how to build a brand and how to build community, she applied what she learned and has created a wildly successful business.

In this episode, you'll learn how she built Sufferfest beer from nothing, how to build community, what is gluten removed beer, some of the interesting rules in the beer industry, how she dealt with setbacks, the acquisition of Sufferfest by Sierra Nevada, the difficult duality of being a mom of very young children and a CEO, and we even talked about pregnant athletes and pregnant career women and what that is like.

Topics Discussed in the Podcast 

how she built Sufferfest beer from nothing, how to build community What is gluten removed beer? rules for creating a product in the beer industry how she dealt with setbacks the acquisition of SufferFest Beer by Sierra Nevada duality of being a mom and CEO why she felt she had to hide her pregnancy to her early investors how Caitlin defines success Listen Now

 

Resources Sufferfest Beer Sufferfest Beer on instagram Follow Caitlin Landesberg on Instagram Caitlin's interview with Outside: How to be a working parent Athlete Coalition 

Podcast Sponsor!  Kuat Racks

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Crush It Mondays: How to Deal with Pain

Jun 17, 2019 07:36

Description:

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.  I originally had a different topic queued up for today's Crush It Monday, but in the middle of my race over the weekend, I realized that the way I think about pain during a race or during an interval workout might be helpful.  It's something I've had to work on. You've probably heard the quote "Get comfortable with being uncomfortable."  Of course, that quote extends far past just the discomfort of exercise. So this weekend I did a 2 day mountain bike race in Squamish, BC.  I've been trying to stay more local and go to races I can drive to in order to prevent burnout from too much time on airplanes (and save money). That means that I've been doing races that are shorter than my normal 50-100 mile mountain bike races.  The races I've been doing have been under 3 hours.  I still prefer longer races and my true talent is in the longer races, but I'm proud of how I've been performing at shorter events.  The other caveat with shorter events is that you have to ride harder than you would at say a 5-8 hour race. The pacing is just different and it's a different type of fitness.

That brings me to my point- talking about pain.  I mentioned this during my Cape Epic podcast because endurance racing is also painful, but just in a different way.  So you're racing. You're breathing hard, your legs are on fire, maybe your back hurts, your heart rate is pinned.  You just want to slow down.  But most of the time, our brain tells us to slow down before our body actually needs to.  If you want to learn more about this, check out my podcast episode with Walter Staiano and look up Samuel Marcora's work who both talk about perception of effort and mental fatigue. Tim Noakes also has a slightly parallel theory called the Central Governor Theory.

So it hurts.  The climb is relentless and you want to just slow down.  It happens to everyone.  We all feel this way.  So how do you convince yourself to keep pushing? First, doing intervals in your training where you are going the same pace or harder helps.  The alarm bells that go off when there's bright red pain may be less after some practice actually being in pain.  Next, I think it's important to have a mantra that works for you. My husband likes to think about how when he is hurting, he is making other people around him hurt. I like to think of it as if I'm at my limit, so is everyone around me. I'm not alone.  A mantra I use in hard intervals is "I'm okay. You're okay. Keep pushing. You got this."  In the race over the weekend, I told myself, "It's good that it hurts. I'm lucky I can push this hard.  I can push like this forever, I welcome the pain."  Or a shorter version, "This is good pain."  This brings me to another point- not all pain is created equal. If you are sick or injured, that is NOT good pain to push through.  Try to come up with a mantra that works for you and practice it.

My favorite mantra that not only applies to pain, but also to anything that is hard is, "Don't Wish It Away."  It's easy to wish " would this climb just end?  I wish the finish line was closer!"  Trust me, I especially start thinking this in really long races.  Being in the moment is hard sometimes, especially when it hurts, but trying to find gratitude in that moment can help.  "I signed up for this. I trained for this. I'm lucky to be here.  This is where I get to know myself best.  The views are beautiful.  Look at all these people who are pushing themselves too." Anything you can tell yourself to stop the negative rumination of wishing it away is helpful...and again, it's a practice. It won't always work.  But just being aware when you are doing it can help you enjoy your event or your workout so much more and also help you embrace the pain.  I'm actually recording this on Saturday.  Tomorrow is going to hurt. I'm excited for the pain. I'm excited for the opportunity to push myself again.  Do I really mean that?  Just typing it helped.  Try it next time!

How to Train for Altitude with Dr. Stephen Cheung

Jun 13, 2019 57:30

Description:

If you're an endurance athlete, you've probably thought about altitude.  I grew up in Albuquerque, NM and lived in Colorado for my 20s. I never thought about altitude training until I did the highest mountain bike race in the world in 2011.  The race was a 10 day race in Nepal called the Yak Attack that topped out at 17,769'.  I admit I still wasn't fully acquainted with the data of training at altitude.  I knew how dangerous the symptoms of acute mountain sickness or altitude sickness could be.  In fact, it was my primary fear for tackling this race and wanting to be the first woman to ever finish.  You can watch my TED Talk about it. 

I started spending a lot of time in BC in 2013 and eventually moved in 2014.  That also meant I moved from living at altitude my entire life to 1,000' where I still live.  Racing in Colorado became a problem- I could only race in third gear.  It was frustrating.  I took it upon myself to learn as much as I could about potentially prepping for altitude and used myself as a guinea pig in some hypoxic experiments.  They were only moderately successful. It still didn't really answer my question, "Can you train for altitude?"  

If you're an avid listener of this podcast, then you might have heard my heat training series with Dr. Stephen Cheung in one episode and Luke Way and Stacey Shand in a second follow-up episode.  Today, I sat down with Dr. Cheung for a second time.  This time, we talked about altitude.  

Dr. Cheung is not only one of the world's top authorities on environmental physiology, but he is an avid cyclist himself.  If you want to really geek out, get his textbook "Advanced Environmental Physiology."  Dr. Cheung is a professor at Brock University in the Department of Kinesiology.  He also is an author of a few other books: Cutting-Edge Cycling, and Cycling Science.  If that doesn’t keep him busy enough, he is the Sport Science & Training editor for www.pezcyclingnews.com. In this episode, you'll learn what happens to your body at altitude, if there is an ideal time to get to an event beforehand, the efficacy of altitude tents, if there is any data behind hypoxic training, and what the best configuration for ideal training is in terms of sleeping high and training low.

Topics Discussed in the Podcast 

what happens to your body at altitude variability between individuals is there an ideal time to get to an event at altitude beforehand? train low, sleep high or train high, sleep high? do altitude tents work? can you use hypoxic respiratory training for altitude? Listen Now

 

Resources Advanced Environmental Physiology Cutting-Edge Cycling his book Cycling Science Dr. Cheung on Twitter

Podcast Sponsor!  Kuat Racks

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Intensity and Stillness... | Crush It Mondays

Jun 10, 2019 10:14

Description:

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 something else and to just be.  I've always pushed for more and more because I love the excitement of learning and creating. I like adrenaline. I like pushing myself physically and mentally.  There's a cost to pushing too hard.  I asked myself, "why do I need so much intensity?"  While I don't have the answer, I decided to add in more stillness and see how it felt.  The reality is that the more restorative moments I take during my day, the more calm and at ease I feel.  A morning journal prompt I sometimes answer is "how do I want to feel today?" and a common response has been calm and at ease.  Doing more, achieving more, and being busier was not contributing to feeling calm and at ease.

Last summer, I sat down and wrote out the things that make me feel unhappy, stressed, or overwhelmed.  Next to it, I had a column to mark whether those things were in my control.  Almost all of them were.  And in a column next to that, I wrote down what a potential solution would be.  The answer to 90% of all of my stressors or feelings of overwhelm was the same.  Slow Down. 

In addition to scheduling less this year, saying no a lot more, and deliberately deciding that I will not do as many tasks in one day, I have consciously been adding in more moments to pause and slow down. It doesn't have to be a big thing that's hard to execute.  It's taking a few seconds here and there. You don't have to sit down and meditate (although we all know it's good for us. It's a habit I'm still trying to adopt. I constantly fall off the daily habit).  A meditation teacher would say that someone like me needs to sit down for even MORE time. I'll get there one day I hope.

What are some moments of stillness you can add that contribute to feeling alive?  As I mentioned, it's been helpful to simply add in many small moments during the day and it adds up!  It's looking for those mindful moments that make you feel connected to earth, another person, or even to your body. For me, it's been stopping on bike rides and just staring at or smelling the flowers. It's appreciating nature instead of letting it zoom by because I need to get a loop done on the trail.  It's paying attention to when the dirt changes color, or the striations in the rock.  It's stopping and looking at the sky.  Out and about, it's looking for human connection in moments when a lot of times, we'd zone out in our own thoughts or be on our phone like at the grocery checkout. An example and something I enjoy doing is looking the person in the eyes and asking them about their day and in a conversation where they can't answer on autopilot. I always feel good after I connect with a person.   Other ways I've been adding in stillness are just sitting on my back porch step without anyone, without a device, and just seeing what I smell or feel.  Or if I'm standing in line somewhere, it's feeling the tip of each toe while I'm standing there.  If I'm at a red light, I take 3 very big, slow breaths while I wait.

When I feel the excitement inertia starting to pull at me to jam something else into my schedule or start a new project, I try to remind myself that I don't need more intensity, I need more stillness to feel calm and at ease.  When I do that, I always feel better. Having the calm or mindful moments help me feel more focused and even better when I am busy pushing, doing, creating, or going.

I'll repeat the quote one more time for you.  I'd love to hear how you find stillness during your week and how you pendulum between intensity and stillness too!

"We count on intensity to feel alive instead of stillness"

Listen Now

 

 

 

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

 

WHOOP CEO Will Ahmed on Unlocking Human Performance

Jun 5, 2019 57:33

Description:

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 heart rate that is measured 100 times per second to calculate a strain score, a recovery score, and a sleep score.  Strain is not just based on your workouts, but also based on the entire impact of the things you do to reduce stress and the things that cause stress to calculate a score.  For example, meditation contributes to a lower strain score while chasing around your toddler would increase your strain score. With this data, you can change your habits.  They also have the most advanced way to measure sleep, showing how long it took you to fall asleep, how much time you actually spent sleeping, number of disturbances (most are unconscious), and how much time you spent in each sleep cycle.  You are surveyed with the same questions each morning to look for patterns so that the "sleep coach" can give you feedback to improve your sleep.

 

Will is hooking you up:

Use the code LOONEY for 30 bucks off a when you sign up for WHOOP membership, and you get a free strap.

Topics Discussed in the Podcast 

how Will Ahmed started his company WHOOP Personality traits Will looks for to build a business team Will Ahmed's approach to scaling WHOOP the framework & fundamentals of WHOOP: Strain, Recovery Score, HRV, Sleep how to optimize your sleep and sleep better importance of slow wave sleep What HRV is actually measuring how meditation effects strain score & recovery Listen Now

 

Resources WHOOP WHOOP Podcast Follow Will on Instagram WHOOP Podcast with Kate Courtney Computer App I mentioned for blue light reduction: Flux  Book I mentioned (humble, hungry, smart); The Ideal Team Player by Patrick Lencioni 

Podcast Sponsor!  Kuat Racks

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

The Happiness Horizon: I'll Be Happy When... | Crush It Mondays

Jun 3, 2019 09:51

Description:

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 for. We also look at other people who have more of whatever it is we are striving to obtain and automatically assign that they are happier than us.  Not the case.

We are on a quest to feel fulfilled, to feel happy, to feel content. But what does that even mean?!  Have you ever sat down and tried to define what happiness means to you? Our dictionary defines happiness as showing pleasure or contentment. Aristotle used the word eudaimonia to describe the feeling of happiness. It's a greek word that translates to human flourishing or blessedness.

We often hear "focus on the process and fall in love with the process, don't think about the outcome."  I do love this advice and it's something I often remind myself to remember.  I can personally think of things I've achieved where I'd say "I'll be happy when..." but that happiness is short-lived.  Being happy working towards doing something, doing your best, and focusing on daily steps to improve are great ways to feel more fulfilled.  BUT! There's an even better way I found to talk about happiness and define happiness.

Martin Seligman is a pioneer of positive psychology and  created a Theory of Authentic Happiness. Look him up if you want to read some fo his books.  The Theory of Authentic Happiness defines happiness with three elements: positive emotion, engagement, meaning. We need all three. To get deeper: positive emotion is what we feel (pleasure, proud, etc).  Engagement is achieving a state of  "flow" or concentrated attention. And meaning refers to belonging to and serving something that you believe is bigger than the self.  This way of defining happiness really resonated with me: positive emotion, engagement, and meaning because a lot of them weren't just an end state or an outcome.  We achieve flow or concentrated attention just by being focused on one thing.  A deliberate presence- everyone get there in different ways, but it's based on action, not the end result of the action.  I like meaning as a sense of purpose to help others because again, it's not specifically outcome based, but actions you take on a daily basis to give your life meaning.  There may be gold stars, podiums, promotions, or more money that might come along the way as a result of these actions, but they don't push happiness to when we get those things. And positive emotion- well who doesn't like that!  Try to think of times this week when you experience positive emotions and then try to figure out what they were linked to.

For me, positive emotions are often linked to improvement (getting better on a technical section), or knowing that something I'm doing is really helping somebody, or being around people that make me feel more love.

 

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

 

How to Prepare for a Mountain Bike Stage Race

May 30, 2019 01:19:19

Description:

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 Poland: both my experience and Matt (my husband's) experience Racing as a female duo (and winning) La Leyenda Del Dorado in Colombia w/Amy Beth McDougall What to do when everything goes wrong in a stage race: Transsylvania Epic Choose a stage race: stageraces.com Get the Travel Pack List (just type Travel Pack List in "comments for me" section) 

Podcast Sponsor!  Kuat Racks

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Crush It Mondays: How to Overcome Self-Doubt

May 27, 2019 10:44

Description:

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 conditions were going to be dangerously wet and slick on a very technical course. I also had chosen a race set-up that was for dry conditions and I didn't have any way to change what I brought. I was ruminating about something bad happening on the descents - I had done the race 3 times in wet and dry conditions so I knew what was in front of me.  My husband Matt said, "you've done this course in multiple conditions: TRUST that you know how to ride the really technical parts."  It was hard - there are days where I really trust my skills and then there are days where I choke.  And in terms of how I rode the technical descents relative to how I normally ride, I totally choked and it was disappointing.  I couldn't overcome my doubt and I walked stuff that I've ridden tons of times.  So self-doubt beat me there.

However, an example of crushing self-doubt that day was at the start.  I have been working hard on my fitness and thought that I was going to have a fast start.  But on the first climb, it seems like everyone was riding away from me and I was in 5th or 6th place. I couldn't even see the women in front of me anymore.

My thought process was:

Objective observation: I'm not riding at the front of this race.  I'm in 5th or 6th right now.

Negative thought: I'm not fast anymore. I suck. I'm too slow. The work I've been doing isn't paying off.

Self Doubt: I guess I was wrong thinking I would be able to race for the win.  I am not good enough.  I want to give up.

Spoiler: I ended up winning the race.

What happened next?

First, I was immediately aware of the thought pattern which is important. The awareness that you're starting to slip into a tornado of doubt and negative thoughts is powerful.  Next, I chose to stop focusing on what everyone else was doing.  We were only 5 minutes into an almost 3 hour day. I looked at my heart rate and power and thought, "well, that's on par for me...I'm doing my best right now. I didn't feel great in my warm-up and it sometimes it takes me longer to get going in races." I tried to stop looking at how fast everyone else was and committed to riding my best, even if it wasn't as fast as everyone else or even if I knew I've been stronger on other days. I tried to stop comparing myself which is hard, because a race podium by definition is  how fast you are compared to someone else.  A few minutes later,  it seemed like everyone started to slow down and I moved up to 2nd place very quickly.  It's because it took me longer to warm-up- I came around.  Disclaimer: I've had this thought process in other races at the start and I HAVEN'T come around.  Feeling stronger isn't point here. The point was recognizing the thoughts and changing my focus.

As the race progressed, I didn't worry about what place I was in. About 50 minutes in, I caught the person who was leading and passed her.  I overcame the doubt that I wasn't fast enough. "What if I get caught?" was my next thought.  And my response "I'm going to ride my best. If I get caught and passed, I didn't deserve to win and that is okay."

The self-doubt I wasn't able to overcome was riding at my normal level in the wet conditions. I've raced that course in colder, greasier conditions.  I had psyched myself out the 24 hours leading into the race. I doubted myself and I was afraid to commit to certain slick off camber rock rolls and steep chutes. I was walking more than I ever have. And it just got worse. I had lost confidence in my ability.  I choked. While it's a shame that happened, I was able to mostly avoid creating a spiraling narrative of how I sucked.  I just accepted that it was where I was at that day and it didn't mean anything more than that.  I practiced self-compassion.

I chose to ride my strengths and do it really really well- the climbs.  And I won the race by 18 seconds.

Another quick example was Kate Courtney's inspiring world cup win this weekend. She mentioned that she had a flat tire, had to claw back 35 seconds and had thoughts of doubt.  I loved that she said that because at any level, we all experience doubt, even when you are the reigning world champion.  But to overcome it, you just have to get as present as you can, and focus on doing something well- even if it's something very small.

This week, I challenge you to notice when you start having negative thoughts, where they stemmed from, and the doubts that come.  Write them down.  It's okay if you can't turn it around, but step 1 is noticing when the claws of self-doubt get you.  There are times where we actually do overcome self-doubt a lot, and it's a muscle.  Think of times you overcame self-doubt and surprised yourself.  When you do notice negative self-talk and doubt, can you change the story you're telling yourself to create opportunity for improvement instead of using it as verification that you're not good enough?

What happens if you actually weren't good enough at something- like how I couldn't regain my confidence on the descents?  It was truly all in my head. That happens too.  Instead of saying "I'm not good enough," say "I'm having an off day" or "I can work on this to improve, I'm not just not good enough yet."  Resilience is built on trying over and over. Working at something over and over.  Or even changing your strategy for improvement.

I think that one of the best antidotes for self-doubt is saying, "Even if today doesn't go exactly the way I wanted it to go, I can show up tomorrow, keep working at it, and one day- it will all come together."

 

 

Fostering a Growth Mindset with Big Life Journal Create Alexandra Eidens

May 24, 2019 39:38

Description:

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 that result yet, but I just need to keep working at it."  They inherently believe that challenges are an opportunity for growth, not proof that they aren't good enough at something. They like to try new things, even if it means they won't be good at it immediately.  If you are fascinated by this topic, I highly recommend picking up Dr. Carol Dweck's book, Mindset. So this is where I'm excited to introduce you to our guest today, Alexandra Eidens. I was scrolling through my IG feed about a year ago and an ad for a growth mindset journal popped into my feed. I love stuff like this, but I noticed that it was a journal for children and they also have a journal for teens.  Our mindset and lens with how we view failures and success starts when we are young.  It is also greatly effected by how we talk to our kids, our friends, and our peers.  As a society, we tend to reward the outcome of something - "you got an A on your test, you're so smart!"  or  "You won your soccer game, you're so athletic."  By engaging in this type of feedback, it can create a fixed mindset pathway so that if someone doesn't get an A, it's then proof that they aren't smart.  Or if they don't win, then that means they aren't athletic. So instead of rewarding results, we need to give feedback rewarding effort instead.  In Alexandra's awesome journal- Big Life Journal, she and her husband wanted to create something so that when kids become stuck in negative self-talk or are paralyzed by rear of failure, they have a resource. The journal provides fun exercises so that kids can develop a growth mindset and learn how to have more confidence.  While this journal is designed for kids, I think that this conversation benefits everyone.

 

Topics Discussed in the Podcast 

from working at IBM to creating Big Life Journal the ups and downs and process to creating Big Life Journal why their first kickstarter campaign failed what is a fixed mindset? how to build resilience effective self-talk parenting mistakes with how we talk to our kids Listen Now

 

Resources Book: Mindset by Carol Dweck Big Life Journal  Big Life Journal Instagram

Podcast Sponsor!  Kuat Racks

Links/Books Mentioned Get Shred-Girls Check out Outdoor Edit (Molly's website) Listen to the Consummate Athlete Follow Molly on Instagram

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Crush It Mondays - The Missing Link: The Courage to Rest

May 20, 2019 07:27

Description:

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's a couple different types of rest; there's physical rest and there's mental rest.  Last year, one of the biggest lessons I learned was that mental fatigue greatly contributes to perception of physical effort.  If you had a hard day at work, or your "rest" day off your sport involved a lot of mental stimulation, you still may need more time off.  If you're pushing your body hard physically and also expending energy on projects, family, work and feel run ragged, you might need to rethink your training.

In addition to muscles, your cardiac and respiratory systems needing time to heal, we also often forget about our endocrine system and hormonal regulation.  Fatigue also can contribute to hormone imbalances- like cortisol.   I did a videoshoot last week.  I raced Marathon Nationals, got home Monday night, and starting Tuesday morning, I did three 12-14 hour days. I wasn't riding the whole time, but I was standing, hiking, driving, riding technical terrain that involved a lot of concentration, and trying to get email done late when I got home.  I was frustrated over the long weekend because I was completely exhausted.  Instead of crushing it, I spent time laying around, I binge- watched Netflix, and kept my rides really short and easy.  It may sound silly, but it takes courage to rest. 

Personally, I actually feel guilty and anxious when I'm not pushing myself but it helps to recognize that the rest is still a part of training.  And rest also helps with our mental health so that we can show up in a better mood, with more patience, and will have the ability to be more creative.  Rest also means making sleep a priority.  If you can, aim to be in bed for 8-9 hours. There's no magic bullet- but sleeping, eating healthy, minimizing alcohol, and taking down time for reflection can make a big difference. And if you still feel tired, take more rest.  You won't get faster or get smarter if you push too hard while you're tired.  And be kind to yourself while you are resting.  Remind yourself it's part of the process.  On days I feel terrible on my bike, and I start beating myself up, my husband says to me, "That's okay. It means you're still getting faster and just need more rest." I think that's a really positive way to reframe being tired.  Being able to recognize when you're beating yourself up, pause, and then change how you're talking to yourself with self compassion and big picture thinking will make rest seem like a bigger part of your work.  If it's hard, think of what you'd tell a friend if they were saying negative things to themself. Everyone has their individual limit of how much stimulus is too much.  We can't do it all and be the best all the time, and that is okay.  So for this week and beyond, I challenge you to actually take the rest when you need it and work on being okay with it. Needing more rest just means that you are still getting faster and smarter. 

Everything is F*cked with Mark Manson

May 16, 2019 45:55

Description:

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 and stories about great philosophers of our time, Mark dissects our relationships with money, entertainment and the internet, and how too much of a good thing can psychologically eat us alive.  In this episode, we talk about... 

 

 

I t is the act of choosing your values and living by them that makes you great, not any outcome or accomplishment."

Topics Discussed in the Podcast 

How hope can be a bad thing

difference between conventional self-help and effective self-help a little about his first book - the Subtle Art of Giving a F*ck how to give a care about less how to define success for you how success and achieving your dreams can be different than what you thought how the success of Mark's last book messed with him Where happiness actually comes from Listen Now

 

Podcast Sponsor!  Kuat Racks

Links/Books Mentioned Buy Everything is F*cked Mark Manson's website Find Mark on his speaking tour

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

The Danger of Comparison | Crush It Mondays

May 13, 2019 03:48

Description:

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, what people are showing us online, or even necessarily if someone IS actually better than us at something.  But we can control our own actions - as podcast guest Brad Stulberg so eloquently put it - our only true possessions in this world are our actions. So if you want to compare something, compare yourself to a previous version of yourself. Or even better- compare yourself to where you were a week or a month ago.  We can even get caught up comparing ourselves to the best version of something we did like 10 years ago. The reality is that our lives change, our priorities change- so try to compare yourself to a more recent version of yourself.  Are you committed to showing up to be better than you were yesterday?  Are you trending in the right direction of improvement?

This week, I challenge you to simply be aware of when you are comparing yourself to someone else.  Are you feeling less than or are you feeling inspired?  When was the last time you sat down, zoomed out, and looked at how you've changed to a previous version of yourself?  I'll leave you with that.  Have an awesome week.

Shred Girls with Molly Hurford

May 8, 2019 56:39

Description:

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. 

Topics Discussed in the Podcast 

Learn about Molly Hurford

How to keep girls in sports The characters in Shred Girls and how Molly created them how to make friends what Molly learned about herself through writing these books how parents can be involved real life Shred Girls on shred-girls.com Listen Now

 

Podcast Sponsor!  Kuat Racks

Links/Books Mentioned Get Shred-Girls Check out Outdoor Edit (Molly's website) Listen to the Consummate Athlete Follow Molly on Instagram

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Get Just 1% Better | Crush It Mondays

May 6, 2019 04:17

Description:

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?

Plant-Based for Athletes with World Famous Dietitian Brenda Davis

May 1, 2019 01:04:56

Description:

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 about iron as a vegan Do you need to supplement? How much soy is safe? Lectins in beans & bean digestibility Sprouting; sprouted breads The best anti-inflammatory food Listen Now

 

Podcast Sponsor!  Kuat Racks

Links/Books Mentioned Get Becoming Vegan Her awesome cookbook (great for anyone): Kicking Diabetes Cookbook Brenda's website The previous podcast I recorded with Brenda (may 1, 2017)

 

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Is Passion a Bad Thing? The Passion Paradox with Brad Stulberg

Apr 26, 2019 01:04:00

Description:

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.  This book is about how to harness your passion in a healthy, sustainable way so that it leads to fulfillment.  It's a great read and its backed by research and inspiring stories about people who have both had healthy relationships with passion and also people who have suffered from it. 

Topics Discussed in the Podcast 

Obsessive versus Harmonious Passion How to define your core values How to have a healthy relationship with numbers & results Why our efforts never feel like they are enough How do you know if your passion is positive or negative What is contentment?  Why do we need to keep seeking more and more? 

Listen Now

Links/Books Mentioned

Passion Paradox Website Brad Stulberg’s Website Previous podcast with Brad and Steve on their book Peak Performance Previous podcast with Brad about Burnout Recent article: 6 Principles to Crush It in Life Without Burning Out Our Podcast Sponosor: Kuat Racks

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Demystifying Chinese Medicine and Acupuncture with Dr. Paula Woodward

Apr 18, 2019 01:04:20

Description:

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 more frustrating issues like major decreases in race performance from jet lag. I tried acupuncture for jet lag last year and had also NO symptoms of it.  It wasn't a fluke and is part of my travel.  

Acupuncture was a little hard for me to get behind because my brain was so ingrained in Western medicine and western science, but I did my best to have an open mind.  Low and behold, Dr. Paula is now a part of my village that keeps me going!

"Life is as fascinating as it is magical. What has continued to reveal itself through 10 years of practice, is that we are in a constant relationship with nature. How we move through our life is a response to our past experiences, and it dictates our future. We are often unaware of what is creating our experience and if we are aware we don’t always know how to shift our current circumstance to create a new future."

Topics Discussed in the Podcast 

what does an acupuncturist actually do the many different (heart) pulses in Chinese medicine Chinese Medicine and Acupuncture fundamentals and elements how Chinese medicine and Western medicine differ yin and yang acupuncture points and meridians

Listen Now

Links/Books Mentioned

Paula Woodward's website Paula's online course

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!  

Tackling the Cape Epic Mountain Bike Stage Race

Apr 11, 2019 51:58

Description:

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 feel stronger later in stage races- sometimes I totally melt down.  Catherine and I had a really fun time both on and off the bike. It is one of the most enjoyable team races I’ve done because we had no pressure, we have a similar sense of humor, and we had similar goals and communication. I hope you enjoy this episode!   Image: Sportograf

Topics Discussed in the Podcast 

The mental space of showing up to a race feeling like you aren’t as physically prepared as you’d like to be How to choose a teammate and race well together for success Logistics of how we traveled, race nutrition, where we stayed Packing, set-up, what I carried in the race My impressions of the Cape Epic What it was like NOT racing for the podium Savoring & “Don’t Wish It Away'

 

Listen Now

 

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Level Up Your Life & Exploit Your Brokenness with Dan Waldschmidt

Apr 3, 2019 53:53

Description:

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: How Ordinary People Can Achieve Outrageous Success

Dan on Twitter Dan's Website

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Ultra Queen Stacey Shand: Badwater, Ultraman, Double Anvil and the Ultra Endurance Mindset

Mar 28, 2019 01:09:49

Description:

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

 Listen Now

Links

Stacey's Ultra-Race Coaching with Balance Point Stacey's Instagram Read about her adventures

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Lung Transplant and Blindness Avoided with a Plant-Based Diet: Kate McGoey-Smith

Mar 21, 2019 01:08:08

Description:

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 foods plant-based diet, but also the emotional side of being sick and how to support others.

 

Topics Discussed in the Podcast 

How to have empathy for the sick Kate's decline How she used diet to heal herself How to overcome self-limiting beliefs getting from the "why should I do this" to "how should I do this" for lifestyle change

 Listen Now

 

 

Links

Kate's website: Forksmart.org

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Double Hip Surgeries, Expectations, and Comebacks with World Cup Cyclocross Racer Courtney McFadden

Mar 14, 2019 01:08:20

Description:

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 is currently dealing with one.  It can feel very isolating to be injured and knowing that others go through what you are going through, especially at the highest level of sport can provide some relief.  The pressure of both internal and external expectations and how we choose and try to deal with them really help define our experience.  I hope you enjoy this episode,

Topics Discussed in the Podcast  what its like to race a World Cup Cyclocross Race some CX race strategies how Courtenay coped with 2 hip surgeries in 21 months the pressure of expectations how she coped with knowing what to expect with her second hip surgery Courtenay's favorite hip stretches

Figure 4

Pigeon

Double pigeon

Half kneeling band

 Listen Now   Links Courtenay McFadden's Instagram Courtenay McFadden's Blog Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

How to Heat Train for Endurance Events with Balance Point Coaching

Mar 7, 2019 01:03:02

Description:

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 running races. She has experience in pretty much any environmental condition the planet can throw at you and an endurance and mental toughness capacity unmatched by us mortals!

Topics Discussed in the Podcast 

The 4 ways your body dissipates heat the 4 levels of heat training Dr. Stephen Chung's research What actually happens when you adapt from a physiological standpoint How to create your own protocol How to replace electrolytes What to wear on the bike when heat adapting Sauna training

Listen Now

Links/Books Mentioned

Badwater 135 Dr Stephen Chung (last week's guest) Stacy Sims, PhD and her book Roar Contact Luke and Stacey Episode mentioned with Dr. Andrew Sellars

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!  

How to Train for the Heat: Part 1 with Dr. Stephen Cheung

Feb 28, 2019 01:09:36

Description:

This is a 2 part series on heat adaptation training.  I'm racing the Cape Epic in a few weeks and got a late entry.  The heat and the length are the two main challenges I hear with this race (and also staying healthy as with any foreign stage race).  I don't have enough time to change my training or even do a training camp somewhere, but I do have time to train for the heat.  Fortunately, one of the leading researchers in heat acclimation and acclimatization is actually on sabbatical in Kelowna this year.  His name is Dr. Stephen Cheung.  Dr. Cheung is not only a well of knowledge on the topic of environmental physiology, but he is an avid cyclist himself.  He is a professor at Brock University in the Department of Kinesiology.  He also is an author of the textbook Advanced Environmental Physiology and the books: Cutting-Edge Cycling, and Cycling Science.  If that doesn't keep him busy enough, he is the Sport Science & Training editor for www.pezcyclingnews.com. In this episode, you'll learn how motivational self-talk can make a difference while training and racing in the heat, you'll hear about different training protocols and how to make it work for you, how many days you need to train in the heat and exactly how to do it, how long the effects of the training will last, and even hear tidbits on Dr. Cheung's work with the Canadian National Team in preparation for the 2020 Olympics.  

Topics Discussed in the Podcast 

How Motivational Self-Talk Improves Performance How many days you need to get heat adapted Optimal processes for maximizing your success for heat training and regular training Training for both dry heat and humid heat how long heat training lasts after your event

Listen Now

Links/Books Mentioned

Advanced Environmental Physiology Cutting-Edge Cycling Cycling Science Dr. Cheung on Facebook Dr. Cheung on Twitter Alex Hutchinson's book, Endure (mentioned) My podcast with Alex Hutchinson Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

The 4 Keys with Andrew Sillitoe

Feb 21, 2019 53:58

Description:

Sometimes it's hard to have clarity around your vision or to take the big steps needed to create positive changes. There are many paths to success and I'm excited to introduce you to Andrew Sillitoe's 4 Keys. Andrew is a former professional roller hockey player turned speaker, author, and coach. His recent book, The 4 Keys is a powerful tool for implementing a unique system to be successful not only in your business, but in your relationships, your health, and in your mind.

I love this episode because we discussed several ways to get unstuck, how to prioritize what's important, time management, taking person responsibility for your action, and the power of a vision board. Andrew believes in setting lofty goals so that you can take big leaps to improve who you are and what you are doing on the way to getting there.

 

Topics Discussed in the Podcast 

Andrew's career path Passion vs obsession The 4 Keys to Success how to make time how to take responsibility for your actions the power of a vision board crushing your self-limiting beliefs how to structure your day

 Listen Now

 

 

Links

Andrew Sillitoe's Website Andrew Sillitoe's Instagram Andrew on LinkedIn Andrew's Facebook Group

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Podcast Recess: Burn-Out, Goals & Habits, Self-Care with Sonya and Matt Ewonus

Feb 13, 2019 55:57

Description:

This week's episode is podcast recess.  My husband, Matt Ewonus is back to co-host!  We wanted to discuss some topics that are on our minds a lot at our house.  We are both incredibly fortunate to be doing what we love for work and in our lives!  However, you can push the pendulum too far, even when you're passionate about what you're doing.  Last year, we both got really burnt-out and wanted to share the signs of burn-out and how to get better.  We also talk about new habits and goals we are setting for ourselves this year.  We talked about expectations and being happy with where you are now vs always chasing achievement in the future.  We also talked about what self-care habits we are doing more of this year and how we are ensuring that we actually do them.  This was a pretty vulnerable episode so I hope you enjoy it !

Topics Discussed in the Podcast 

Dealing with burnout: signs of burnout and how to recover for burnout How to identify what really makes you happy Self-Care habits we are implementing Balancing the drive for achievement vs enjoying the moment How to get more clarity in your life How to get over cravings

 Listen Now

 

 

Links/Books Mentioned

Episode with Brad Stulberg on burnout David Goggins Book: Can't Hurt Me James Clear Book: Atomic Habits Shawn Achor's Book: The Happiness Advantage Thich Nhat Hanh: The Art of Living

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Kate Courtney is World Champion

Feb 7, 2019 01:04:30

Description:

Read and hear about Kate Courtney's 2018 World Championship Win and watch the full women's World Championship replay on Redbull.TV!

Kate Courtney's mantra is "WORK HARD, DO WHAT YOU LOVE AND BELIEVE ANYTHING IS POSSIBLE." Many people are inspired by Kate's work ethic, positive attitude, and ability to perform consistently at the world's highest level in mountain biking. Coming up dominating the U23 category on the World Cup circuit, 2018 was her first year racing in the Elite XCO category.

Kate was immediately racing in the top 10 with her sights set on the podium. She says persistence pays off and eventually, it will all come together. And come together it did on the most important day of the year, the World Championships. Kate was crowned World Champion at her very first Elite Worlds. One of the reasons I'm a huge fan of Kate is that she is humble, approachable, and down to earth. Her win inspired many, showing that if you put in the work, you can get to the top, even if you have never been there before.

Topics Discussed in the Podcast 

Kate's preparation and race plan for World Championships How to deal with pressure Details about equipment, pacing, and nutrition for World Cups Kate's Expectations Kate's Favorite Gym Exercise Kate Courtney's move to the SCOTT-SRAM Mountain Bike Team What Sharks and Kate have in common

 Listen Now

 

https://www.redbull.com/int-en/tv/video/AP-1WNSQN5UH1W11/womens-xco-finals-en-lenzerheide

Links

Kate Courtney's Instagram Watch the 2018 XCO Women's World Championship on Redbull TV Kate on my show in Oct 2017, right before the 2018 season started Kate's article on Outside about gender in mountain biking

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Manifesting Success with Christy Whitman

Jan 31, 2019 59:35

Description:

Have you ever felt that positive momentum when you're on the right track or that something was meant to happen? This podcast episode with NYT best-selling author, speaker, and coach Christy Whitman goes deep into the 7 Universal Laws. You might be most familiar with the Law of Attraction where you manifest your energy to make something happen and then it does. focus what you want, feel what you want. Christy Whitman has appeared on "Today" as well as been featured in People, Woman's Day, and Seventeen Magazine.

Christy's most recent book, Quantum Success is her roadmap to using the 7 Universal Laws and how to turn your vision into a reality. There's a lot of great insight in this book that we talk about in today's show. She has a formula for creating success as an "inside-out" approach through the thoughts we think, the energy we put out in the world, and the limits we set.

Topics Discussed in the Podcast 

The 7 Universal Laws How to create positive momentum The Three Questions to ask yourself Viewing life with an Abundance Mindset How to manifest with the Law of Attraction How to figure out your higher vision How to create a positive environment as a parent

 Listen Now

Links

FREE COPY of Quantum Success Christy Whitman's Website Get Quantum Success and her other books Christy's TEDx Talk

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Eat Real to Heal with Nicolette Richer

Jan 24, 2019 01:08:29

Description:

Nicolette Richer is making huge strides in the power of natural healing. She is an entrepreneur and owner of the delicious whole food, plant-based organic cafe franchise: The Green Moustache. She also is a TEDx speaker, author of her new book, Eat Real to Heal, host of the podcast Eat Real to Heal, and founder of Richer Health. She also also appeared on Dragon’s Den. Nicolette has used clean eating to personally help heal people with cancer, type 2 Diabetes, skin conditions, and more. Nicolette’s mission is to ensure that people know human health and environmental health are inextricably linked, and that we can cure our diseases through diet.

Topics Discussed in the Podcast  What is Gerson Therapy? Are juice cleanses healthy? Juicing vs Smoothies Building Green Moustache Tips for balance in life, especially for entrepreneurs Her experience on Dragon’s Den How to get kids to eat a plant-based diet Hospitals and Vending Machines Importance of eating organic Must-take supplements for whole-foods plant-based diets  Listen Now Nicolette on Dragon’s Den Links Green Moustache Richer Health Zak Bush on Glyphosate on the Rich Roll Podcast Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Win at Negotiation Every Time with Chris Voss

Jan 17, 2019 01:00:06

Description:

Negotiation is a skill and something we can all practice.  I was never particularly interested in negotiation until my entire income became based on how well I could negotiate. The first year was intimidating and to be honest, I still get nervous. I wanted to know the rules and how the experts did it. I've read a few books on negotiation, but my favorite one is called Never Split the Difference.  The book is written by a brilliant man named Chris Voss. Chris Voss is the FBI’s former lead international kidnapping negotiator.  When he negotiated, peoples' lives were on the line.  In addition to being an author and former FBI negotiator, Chris regularly lectures on negotiation and is the CEO of Black Swan Group.  He has spoken at business schools across the country and has also been seen on ABC, CBS, CNN, Forbes and more.In his book, he wrote about anecdotes from his career, the tools he used in order to be successful and how it can be applied to any situation. There are some very direct and easy to implement strategies you can start using immediately after listening to this show.  I strongly encourage you to read the book because this episode will be a great supplement to the information. The way Chris negotiates is all about listening, knowing how and what questions to ask, creating value for both parties, and even how to tell if someone is lying.  He also tells us the one question you can ask to get someone to respond to your email and how to get out of a speeding ticket.

Topics Discussed in the Podcast  how Chris became a negotiator defining tactical empathy the 3 types of negotiators getting to no before getting to yes how to phrase a question how to say no the power of silence real life examples for getting a raise, getting out of a speeding ticket and more!  Listen Now

 

 

Links Never Split the Difference Book Black Swan Group book about empathy Chris mentioned: Beyond Winning by Bob MNookin Twitter: @VossNegotiation Facebook: @ChrisVossNegotiation LinkedIn: @ChristopherVoss   Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

How to Build Muscle On a Vegan Diet with Derek Simnett

Jan 10, 2019 01:00:45

Description:

Have you ever wondered if you could build muscle on a plant-based diet?  This week, I sat down with Derek Simnett to talk about his shift from being more of a skateboarder, runner type to calisthenics and going to the gym.  Not only does Derek have a perfectly chiseled, muscular physique and inspires others to be healthier, but he is also a certified nutritional practitioner. Derek's YouTube channel with almost a 250,000 subscribers is a great corner of the internet where you can learn workout tips, how to cook delicious plant-based meals, and see what he eats on a daily basis.  Derek also offers his own e-recipe book on his website.  Derek makes it easy to eat healthier and move your body.

Topics Discussed in the Podcast  How Derek found a plant-based path what made Derek decide to focus on muscle and physique How Derek built his YouTube Channel Tips and Tricks with supplements, iron, protein, meal planning How many grams of protein Derek eats in a day  Listen Now  

 

What Derek Eats to Stay Strong & Shredded

 

Links Simnett Nutrition Derek Simnett's YouTube Channel Derek's Instagram Cronometer Calorie Tracking   Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Meditation for Fidgety Skeptics with Jeff Warren

Jan 3, 2019 01:03:49

Description:

I recently asked people on Twitter what new habits they are trying to adopt. 95% of the responses had meditation as one of the habits.  I've read a lot of articles on how meditation physically changes the brain, how it's a gamechanger not only for performance, but simply for enjoying life and how consistency is important.  But I've struggled.  I'd do it for a week and then give up (and then beat myself up for it).  I'd find my way back to it, but I couldn't make the habit stick.  I tried to figure out why I was having trouble making meditation a regular part of my routine.  When I believe in the benefits of something, I just do it - like my plant-based diet, like my 14 year commitment to my career as a cyclist... so why couldn't I just DO meditation?  It's because I couldn't tell if it was working.

I recently read the book, "Meditation for Fidgety Skeptics" by Jeff Warren and Dan Harris. By read, I mean listened.  Dan and Jeff both are narrating the book and Jeff even leads meditations in the audiobook.   Jeff was the funny, relatable meditation expert in the book and his teaching style really resonated with me.  He wasn't all serious and monk-y (is that a word?).  I realized I by being too skeptical, I was looking for reasons for it NOT to work.  I was even more excited to find the 10% Happier meditation app which has different instructors and just seemed like a more natural fit for me.

As I delved more into Jeff Warren, I learned he has also authored other books, leads meditation retreats, and is the founder of the Consciousness Explorers Club that creates community around meditation.  Jeff enjoys exploring consciousness through the mind, through the body, and even socially.  His goal is to help people live more fulfilled lives.  Jeff's background before he found meditation was in journalism, especially on the science side of things.   When Jeff went to his first meditation retreat, he said, that meditation did not come easily for him. "I was and am a distractible, impulsive, over-thinking, teeth-gnashing worrier. I preferred to think about all the things that could happen in meditation than actually were happening."

If you are curious about meditation or are struggling to make it a regular part of your life, I think you'll enjoy this podcast.  I asked him a lot of questions based on what I learned in Meditation for Fidgety Skeptics. We talked about how to meditate (even if you don't want to focus on the breath), different tools for learning about and accepting the inner workings of our emotions and thoughts, how to find the right practice for you, and even ways to make things like sports or even showering part of your meditation practice.

Topics Discussed in the Podcast  the reasons why people have trouble starting meditation how to stick with it the 6 mental muscles how to create a practice that works for you power in equanimity how to know if meditation working  Listen Now   Freebies from Jeff

 

Links Jeff Warren's website Try 10% Happier App for Free Jeff's online meditation courses Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Kikkan Randall Wins Olympic Gold and Survives Breast Cancer

Dec 27, 2018 01:13:05

Description:

When Kikkan Randall was 5 years old, she decided she was going to the Olympics for skiing.  Most 5 year olds have lofty and cute dreams that rarely come to fruition.  That wasn't the case for Kikkan.  Not only did she make it to her first Olympics for cross-country skiing at just 19 years old, but she has 5 Olympic Games under her belt.  Kikkan's house might tip over with all the medals as a 17x US National Champion, 16 podiums at World Cups, and to top it off - a shiny Olympic Gold medal that she won in Pyeongchang in 2018.  2 years before Pyeonchang, Kikkan gave birth to her son.  Truly, she is wonderwoman.

Kikkan decided to retire after the 2018 Olympics and winter season.  She was on as major high until one night, she found a couple small lumps in her breast.  The doctors assured it was probably nothing, but Kikkan couldn't help be feel worried.  The doctor came out to talk to her after her mammogram and uttered that she had Stage 2 breast cancer.

This podcast from start to finish is very powerful.  It's a story of how Kikkan has achieved such amazing things in her life, her unshakable champion mindset that drives her to stay positive, and her mission sharing her journey being treated and healing from breast cancer. You might just listen to this episode a couple of times!

 

"The color pink has taken on a new chapter in my life as I was recently diagnosed with breast cancer. Although we caught it early and the prognosis is good, my life will change quite a bit in the coming months. It’s a scary thing to learn you have cancer and I have wondered every day since how this could have possibly happened to me. But I have promised myself that I will remain positive and active and determined throughout my treatment. I am going to bring as much tenacity, strength, and energy toward this challenge as I have throughout my entire career."

-Kikkan Randall (as quoted on her website)

Topics Discussed in the Podcast  How Kikkan created a road map to Olympic Gold How Kikkan stayed engaged during her 20+ year career How to deal with nerves What it meant to be the first US skiier to win gold Kikkan's life as a mother of a toddler How it felt when she was diagnosed with breast cancer Staying active every day through chemo Kikkan's positivity keeps her going  Listen Now

 

Links Kikkan Randall's website Kikkan's Instagram Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

How to Decode People with Vanessa Van Edwards

Dec 19, 2018 38:16

Description:

Vanessa Van Edwards is one of my heroines.  She studies what makes people tick.  More specifically- the science of people.  Vanessa is a best selling author and behavioral investigator.  She creates compelling, super helpful, and instantly applicable advice on how to be successful in any social situation.  Vanessa has been featured on NPR, the Wall Street Journal, the Today Show and USA Today. She has written for CNN, Fast Company and Forbes and is a regular contributor to Entrepreneur magazine.  She also speaks across the globe to Fortune 500 companies.

I discovered Vanessa from her book, Captivate.  As a professional people watcher, Vanessa created a guidebook on how to make great first impressions, how to have dazzling conversation, how to be likeable, creating social game plans, being able to read people and uncover hidden emotions, how to get the best from people and from yourself, how to speak so people will listen and so much more.  We barely scratched the surface of the massive value and gold mine of information Vanessa provides.  Today, we went straight into the heart of it: how to crack someone's personality which is also a chapter in her book.  You'll learn about the 5 ways to classify someone's personality, how speed read a person's personality, and how to interact in ways that will set you both up for success in your relationship - this applies to anything from work colleagues to significant others.  As someone who loves analyzing, learning, and understanding "why" about pretty much everything, I find Vanessa's brilliant contributions to be helpful every day.

Topics Discussed in the Podcast  The Big 5 Personality Traits: OCEAN The Platinum Rule How to decode each trait What is an ambivert? What the word neurotic actually means how to use the big 5 to create successful relationships can you export worrying?  Listen Now   How to Make Great Conversation

 

Links Science of People Vanessa Van Edward's YouTube Channel Vanessa's awesome book: Captivate Seriously, click here. Vanessa's Twitter Her Instagram   Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Jeff Lenosky is the Trail Boss

Dec 13, 2018 01:08:28

Description:

You know that section of trail that you've never seen anyone ride?  That one spot where you wonder if it's even possible?  Jeff Lenosky, aka the Trail Boss is the guy to do it.  Jeff tackles the hardest seemingly "unrideable" trails, rides them, and documents it for his youtube channel.  And in case you aren't familiar with Jeff, he is a world-class freeride and trials mountain bike rider with three trials national titles under his belt and the world record for the bunny hop on a full-size mountain bike (45.5 inches).  He has been in the sport since the late 80s.  Not only is he one of the world's most skilled mountain bikers, he is also a dad to his 3 children.  He also performs shows for hundreds of kids all year long.

In this episode, we talk about Jeff's evolution as a pro rider since the early nineties, how he has transitioned from trials to trail riding, why he decided to start a YouTube Channel, and some real life advice to help you improve your confidence and your riding.

Topics Discussed in the Podcast  How Jeff has maintained a 20+ year career From Trials to Trail Riding: Jeff's evolution Life as a sponsored athlete Why Youtube? Does the type of bike make a difference? Does he still get nervous on technical trails? The Trail Boss name  Listen Now

 

  A Few Free Videos (Jeff's Channel)

Links Jeff Lenosky's YouTube Channel: Trail Boss Jeff's instagram Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Pro BMX Rider Lives with Brain Tumors: The Resilience of Josh PerryPro BMX Rider Lives with Brain Tumors: The Resilience of Josh Perry

Dec 5, 2018 01:00:35

Description:

Imagine dedicating everything to your dreams and you actually achieve them.  Professional BMX Athlete Josh Perry had this life experience.  From seeing the X Games on TV to one day competing in them, Josh's path to success was one full of hard work, dedication, and tenacity.  But at age 21, Josh went to the hospital after crashing on his head.  His MRI uncovered the unthinkable.  Brain tumors.  With his whole future and dream life in front of him, Josh was forced to wrestle with the emotions, depression, and challenges of his diagnaosis and he did so by sticking to riding his bike. Josh is the definition of resilience and positivity.  After surgically removing his tumors, more came back to take their place.  But after doing research, he discovered Gamma Knife Radiation and a radical lifestyle change to take back control of his life.  In this incredibly inspiring episode, you'll hear how BMX taught Josh to get back up and keep going, even with brain tumors, how he lives with uncertainty and squashes anxiety, how to use comparison for the better, and his journey to eventually becoming a holistic health coach.

Topics Discussed in the Podcast  How josh got into BMX Josh going from watching X Games to competing in them the day he received a crushing diagnosis of a brain tumor how to deal with fear and anxiety how we can use comparison for the better how to recover and get confidence back after brain surgery, an injury, or a sickness Josh’s journey to becoming a holistic healthy coach Josh’s mindset shifts to help him get through any adversity  Listen Now

 

Links Josh's website Josh Perry's Twitter Josh Perry's Instagram www.AthleteRecoveryFund.org/josh-perry Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

183.9 mph on a Bicycle: Denise Mueller Korenek Sets World Speed Record

Nov 29, 2018 01:10:55

Description:

Have you ever driven your car 184 mph? I haven't either.  Imagine... going 184 mph on a bicycle.  Would you be scared?  "That's impossible" you might think.  I had never heard or imagined anyone going that fast on a bicycle. It seemed like you just wouldn't be able to do that.  Imagine my surprise in September when I met a woman who had done it.  Enter Denise Mueller Korenek.  On September 16, she clocked the fastest time EVER to be ridden on a bicycle: 183.932 mph to be exact.  She did this at Utah’s Bonneville Salt Flats with a very large front chain ring drafting behind a dragster. Imagine being inches off the back of a dragster at that kind of speed?

(Matt Ben Stone)

It wasn't her first world record either.  The 45 year old mother of three set the fastest female speed record in 2016 at 147.75  mph.  That wasn't enough, she went back for more and her current record is the fastest anyone has EVER ridden a bike.  Denise is no stranger to grand achievements.  As a racer in her junior days, she started collecting national champion jerseys in her closet.  However, she hung up the bike for nearly 20 years before finding it again.  Inspired and fired up, she ended up training again and scoring a few more national champ jerseys, this time as a masters rider.  With her vision, confidence and cycling fitness in the stratosphere, she set out to ride... insanely fast. With the help of her coach (who also had a speed record at one point) and a female race car driver (Shea Holbrook), they did it.  Twice.   This conversation is powerful.  We go deep into not only the logistics of how to actually ride a bike that fast and what equipment and training you'd need, but we went into the psyche of fear and self-belief.  And to be going so fast where you'll likely die if you make a mistake, there is an insane amount of focus and attention.

 

(Matt Ben Stone)

Topics Discussed in the Podcast  Denise's early history as a cyclist Why Denise wanted to set the bicycle speed record All the details: the bike, equipment set-up, car How she trained How she mentally coped with fear and doubt What it means to hold the record  Listen Now

 

Links Video of Denise riding behind dragster Project Speed Website Follow Denise on Instagram Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

DocJenFit Esquer : Healing Physical & Emotional Pain with Mobility & Mindset

Nov 21, 2018 01:05:00

Description:

How well do you know your body?  Dr. Jen Esquer (DocJenFit) believes in empowering people to heal themselves through movement and body awareness.  As a Physical Therapist with a sports focus, she has the equation to our aches and pains: mobility.  Mobility or being able to use our body through its full ranges of motion is often the most overlooked element.  Mobility is what makes up the foundation behind stretching, strength work, and yoga and every way we bend and use our body.  I recently started putting more emphasis on mobility when I realized that all of my recurring aches and pains were related to an inability to move properly.  I also couldn't understand why I could never do a proper handstand despite doing yoga for over a decade.  I learned that I actually can't put my arms over my head properly.  Wake up call: all the yoga in the world won't fix your mobility issues.  I learned mobility the key to shoulder and knee pain.  When I found DocJenFit on Instagram, I was amazed and inspired by her videos.  She makes it easy to understand and even more important- easy to execute in our daily lives.

Dr. Jen left the standard PT clinic and started her own business with both a private practice and an online platform called The Mobility Method and The Optimal Body.  In this episode, we talk about Dr. Jen's journey, rethinking how to help people heal their own bodies, understanding your personal areas of pain, the mistake most people make with their breathing, and how to cultivate more self-compassion and self-love.

I follow DocJenFit very closely and I think after hearing this episode, you will to!

Topics Discussed in the Podcast How Dr. Jen chose the path of physical therapy How to take a leap to leave your job and start your own business Understanding the areas of pain in your body through self-assessment Why mobility is the key to unlocking performance How to use the breath to lessen our sensation with pain Emotional pain can manifest as physical pain Key steps to having more self-compassion and self-love  Listen Now

 

Links Jen Esquer's website: DocJenFit Follow Doc Jen Fit:  Instagram: DocJenFit The Mobility Method Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

How to Stay Motivated with Social Psychologist Dr. Heather Patrick

Nov 15, 2018 56:40

Description:

What really motivates us and where does motivation come from?  Motivation can wear many faces.  Sometimes we are motivated by external factors - a race result, a promotion, a leaderboard, money, or a number on a scale.  Other times, we are motivated because we simply love doing something.  Going deep into why we choose to do certain things and how to stick with our habits is a fascinating topic.  I personally think it's important to have awareness around our self-talk and understanding how to motivate others in a positive, proactive way.  I was really excited to have the chance to speak with Dr. Heather Patrick.   She earned her Ph.D. in Social Psychology.  She has contributed to health psychology in many ways including her role as the health scientist and program director at the National Cancer Institute for 5 years and the associate director of the SmokeFree.gov Initiative.  Currently, she works at Carrot to help create programs and technology around stopping smoking.  She is passionate about health coaching and is a runner herself.

Dr. Patrick has more than 50 peer-reviewed publications and nearly 15 years of experience using scientific theories of human motivation to develop, implement, and evaluate behavioral interventions in tobacco cessation, nutrition, weight management, physical activity, and stress management.

Topics Discussed in the Podcast  What is Self Determination Theory (SDT) 3 building blocks of SDT The one thing to focus on when it comes to goal setting How to harness intrinsic motivation over extrinsic motivation Motivating others as a parent and in the work place to do their best Why using external rewards isn't most effective The best way to pull yourself out of a self-destructive spiral How SDT is used to help people quit smoking (or change habits) Relationship between SDT and willpower, laziness, procrastination  Listen Now

 

Links Self-Determination Theory Website Bettercast Podcast Dr. Heather Patrick's Twitter Book by her colleague, Dr. Deci: Why We Do What We Do Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Why Training with Wattage and Heart Rate Aren't Enough with Dr. Andrew Sellars

Nov 8, 2018 01:24:58

Description:

What if I told you that there is an entire segment of training that maybe you've never considered?  When I first moved to Kelowna, I was introduced to Dr. Andrew Sellars.  Dr. Sellars is an anesthesiologist as well as a sports physiology expert.  He also is co-founder of Balance Point Racing.  When I did my first physiology assessment with Balance Point, I realized that everything I thought I knew about training and had learned from some of the top sports institutions in the US was very limited.  The crazy thing that a lot of the assessments are still done using a very old method of measuring all of your physical systems.  Balance Point taught me that there are many more factors at play.  For example, instead of wondering my wattage was low when I tired, I learned exactly what it was about my body that made me unable to generate higher power - things like how much oxygen was in my muscle, if my heart itself was tired, or if my respiratory system was tired.   There's a lot of incredibly important and useful knowledge in this episode if you're interested in taking your training up a notch!

Topics Discussed in the Podcast 

Andrew's background and how he became a doctor What Andrew learned through mentorship with Juerg Feldmann What is a Balance Point Assessment? Why the respiratory system is an integral part of fitness how to train your respiratory system  Listen Now

 

Links Balance Point Racing Spiro Tiger Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

How Engineering Made Me a Better Mountain Biker and Entrepreneur

Nov 1, 2018 55:21

Description:

A lot of people are surprised when they find out I have Master's Degree in Electrical Engineering.  Sometimes I even forget because I finished my Master's 11 years ago.  Time flies!  I'm excited to share this story and speech with you.  It's so hard to know what we want to do in university or even when we get out of university.  I was fortunate enough to find mountain biking halfway through my undergrad.  I was in the engineering program at UNM and even rode for UNM Collegiate Cycling Team!  This was a speech I gave a couple weeks ago at the Western Michigan University to their engineering school.  It's about my path through my Master's Degree and how mountain biking began to shift my perception of what I was capable of. It's about feeling dissatisfied with a traditional path I was following because I really wasn't passionate about it.   This talk is about how I created my own path.  The thing that was interesting about this talk is that I go into detail about the life lessons that being an engineer taught me, and how that helps me as both a mountain biker and as an entrepreneur.

Topics Discussed in the Podcast  The experience of being in engineering school Almost failing out of my first semester of grad school how to learn how to have self-compassion when you don't meet expectations Changing my mindset the major pivot points in my life how I created my own path the top 6 ways engineering helped me be grittier as a mountain biker  Listen Now   

 

Links

 

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

 

 

Building Unbreakable Humans with Steph Gaudreau

Oct 24, 2018 01:01:02

Description:

Steph Gaudreau's mission in life is to help build unbreakable humans.  Her calling is to help women build stronger bodies and minds is what drives all of her work.  From her incredibly powerful instagram posts of over 200k followers to her best selling books, she creates meaningful content to help people change for the better.

Steph is well-versed in creating changes in life.  She walked away from a secure 12 year teaching career to pursue food blogging in the Paleo world.  The diet helped her get off sugar and processed foods and she started eating healthier. She also transitioned from an 8 year span as an endurance athlete to squatting and lifting heavy weight in the gym.  After building an impressive empire, thousands of recipes, and an identity in the Paleo world, she shifted once again.

What is Steph up to now?  She recently decided that diet doesn't need to be limited to a label, and is finding a new definition of nutrition as a holistic nutrition coach.  She has a book coming out next year that covers her four pillars: Eat nourishing foods, Strengthen your body Recharge your energy, and Get your mindset right .  We barely scratched the surface of Steph's wheelhouse.  As a business person and brand, I am inspired by the work she does.

Topics Discussed in the Podcast 

Importance of transparency and vulnerability online Why body type can make fitting into a sport feel hard How to focus on being healthy, not smaller Changing habits is about adding in healthier foods, not restriction How Steph grew comfortable and shifted her identity and business Steph's Four Key Pillars for Health  Listen Now

Links Harder to Kill Radio: Steph's podcast StephGaudreau.com Steph's Instagram Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

The Danger of Being an Excitement Junkie: How to Recover from Burnout and Actually Rest

Oct 18, 2018 01:00:42

Description:

Is your mind on overdrive? Are you exhausted?  Is it hard to leave your email alone on nights and weekend?  Don't worry, you're not alone.  Office workers report a burnout rate of 40 percent  in the United States and Canada.  Physicians are closer to 50%.  Burnout is not only attributed to the workplace; "keeping up with the joneses" and trying to be a "balanced" human who works more than full time, exercises regularly, eats healthy, sleeps 8 hours a night, has a family, and makes time for friends can seem overwhelming.  In a society that champions the hustle and reveres people who seem to be doing it all, it's hard to feel a sense of ease when we aren't doing something productive.  I was excited to dig into this conversation with burnout expert, previous podcast guest, and author Brad Stulberg because burnout is a regular part of the conversation amongst my peers and family.  We wanted to get to the bottom of why we feel pressure to push ourselves so hard, how to actually define rest, why obsessive passion can be detrimental, and how to live more easeful lives.

Brad is the co-author of one of my favorite books, Peak Performance. which is specifically about avoiding burnout and elevating your game.  Listen on our last episode and definitely get this book. I've read it a couple times!  If you're not already familiar with Brad's writing on human performance in his regular column in Outside Magazine, or in publications like the New York Times, Thrive, Sports Illustrated, and more, you're missing out.   He is my favorite person to follow on Twitter because he always has insightful and actionable information.

My favorite takeaway from today's episode was to define rest as the act of doing an activity without needing to progress.

Topics Discussed in the Podcast  how to tell if you're burnt out why being an excitement junkie can kill you difference between excitement and happiness  how do you define true rest how to implement 3 key habits to foster happiness and human connection harmonious vs obsessive passion what to do if you constantly are seeking external validation  Listen Now

 

Links Brad Stulberg's Website The Art of Living Previous podcast with Brad and Steve on their book Peak Performance Website: Peak Performance Episode on Self Compassion with Dr. Kristin Neff Brad's recent article on Outside about being Good over Great

 

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

 

 

How Embracing Pressure and Competition Powered Figure Skater Meagan Duhamel to Olympic Gold

Oct 11, 2018 01:02:35

Description:

Meagan Duhamel is the perfect blend of power, poise, flexibility, and grace on the ice.  As a figure skater since the age of 3, her entire life has been dedicated to being a hard working and multi-faceted athlete.  With parter Eric Radford, she is a 2x Olympian.  She won a gold medal this year in the team event and a bronze in the pairs event.  In 2014, they won a silver medal in the team event.  She and Eric are also 2x World Champions amd Meagan has been the Canadian National Champion 7x.  And that's just the tip of the iceberg of her impressive accolades.  I first met Meagan just 2 weeks ago on an athlete panel at the Toronto VegFest.  I loved her inspiring attitude and stories about how changing her diet 10 years ago changed the trajectory of her career.  This is a fascinating podcast episode going into the mental and emotional aspect of figure skating, discussion about how Meagan's best performances coincided in the highest pressure environments, and also about her plant-based diet and the food they feed athletes at the Olympics (like there's a 24 hour McDonald's!).

Topics Discussed in the Podcast  Body acceptance and growing up as a figure skater How Meagan handles the pressure of performance Pair skating vs individual skating Mental toughness and being able to move on from mistakes How Meagan views competition Why Meagan decided to change her diet Eating plant-based at the Olympics Meagan's nutrition tips for athletes What retirement from competition looks like  Listen Now

 

Links Meagan's Instagram Meagan Duhamel's website: Lutzofgreens.com Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Creating Positive Life Changes and Plant Based Athlete Tips: My Keynote

Oct 5, 2018 44:33

Description:

I was stoked when the Toronto VegFest invited me to speak at their even this year.  It's the biggest VegFest with over 40,000 people over 3 days, tons of inspiring people, and great vendors. I made some new friends!  In addition to my keynote, I sat on an athlete panel with some very cool people like John Lewis, Meagan Duhamel (on the show next week), and Ann-Marie Campbell.  

My talk is about my story making changes in my career, moving to Canada, making changes to my diet and how you can make positive changes in your life too. I also have a section on plant-based performance as an athlete, followed by how to be inclusive. I hope you enjoy it! 

 

Want to join our free facebook group - Plant Powered Tribe?

Also, I have a Plant Powered Tribe Instagram where I post funny memes and daily photos. 

The Darkness of Injury and How to be and Athlete Mom with 4x National Mountain Bike Champ Rose Grant

Sep 27, 2018 01:05:00

Description:

Imagine having a career with massive success.  In just 4 years of racing, you become a 4x USA National champion sporting the stars and bars cycling kit everywhere you go. You are a force on a bike and even perform at the highest level across multiple disciplines of cycling.  Meet Rose Grant.  In 2012, she start racing in the Pro field.  After a pregnancy test, she had to put racing on a short pause to have her daughter, Layla.  But pregnancy or having an infant didn't stop Rose from chasing her goals.  Balancing a family and pushing her limits on the bike, Rose Grant's remarkable ascent in the sport had just begun.  Winning her first Marathon Nationals in 2014 was the beginning of a rein of power in the endurance scene.  She won Nationals each year consecutively, and signed on with a team that offered her great support.

But as it happens, the trip on Cloud Nine came crashing down as she had a crash that snapped her ACL and tore her MCL.  Rose was relegated to her couch and slowly trained back to form on an indoor trainer.  Her comeback was impressive, winning races as soon as she was back on dirt.  After an incredible year of racing, reality struck again. This time, a crash dislocated her shoulder. Patient, tenacious and hard-working, Rose continued to win huge races in a shoulder brace.  She took winter to rehab her shoulder and in 2018, raced the Pan Am Games early in the season.  Unfortunately, her shoulder wasn't ready and she had another devastating crash, breaking her fibula and putting her out for the beginning of the season she has worked so hard for.  To make matters more emotional, Rose was faced with a decision: continue trying to race with a bad shoulder, or sit out the rest of her season and have shoulder surgery.  She chose the latter.

This is a powerful episode about the darkness of injury as an athlete, how to overcome setbacks in your life, how Rose manages being an athlete mom and racing at the highest level, and so much more.

Topics Discussed in the Podcast  Rose's background growing up Her approach to being a pregnant athlete How she got back to racing after having a baby Rose Grant's ascent to becoming National Champion Rose Grant's team: Stan's Pivot Presented by Maxxis The injuries Rose has overcome in the last couple of years How to emotionally cope with huge disappointments  Listen Now

 

Links Rose Grant's Instagram Rose Grant's website Recore Fitness for post-partum and pregnant moms Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

What Heart Health Actually Looks Like with Cardiologist Dr Joel Kahn

Sep 20, 2018 50:38

Description:

Dr. Joel Kahn is a mover and shaker. He is known as “America’s Healthy Heart Doc”, a title given to him by Reader’s Digest Magazine  He is a holistic cardiologist with his own clinic based in Detroit (Kahn Center for Cardiac Longevity) which he founded because hospitals do not have a high enough standard for taking care of patients.   A lot of hospitals have notably unhealthy food, and food is one of the most powerful medicines we put in our bodies. He has treated thousands of heart attack patients with diet and lifestyle.  He has also written 5 books and over 100 research papers. He also opened 2 restaurants "Green Space Cafe"  and 1 food truck that all serve healthy, whole foods plant-based meals. I actually ate at the food truck he owns in Austin on my last trip there and only after eating there did I discover he was the founder!  He regularly speaks on shows like The Doctors and Dr. Oz and is often pitted against Keto and Paleo experts.

Dr. Kahn is inspiring with his how he applies his energy to help people find optimal health across his multiple businesses.  He is also very active on his instagram account.

Topics Discussed in the Podcast  how he changed his diet by accident as a teenager what is credible information does fasting work? tips for changing your diet to plant-based resources for getting started on a whole foods, plant-based diet why keto is bad for you  Listen Now

 

Links Dr. Joel Kahn's Instagram Dr Kahn's Website Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

The Pursuit of Less with Greg McKeown

Sep 13, 2018 01:01:12

Description:

What does your closet look like?  Is it meticulously organized or is there stuff everywhere?  Greg McKeown loves using this analogy to describe how we organize our priorities and tasks in our mind.  Most of us go through life stretched too thin. With all of the inputs between work, email, social media, and our social lives, there never seems to be enough time in the day.  We are bombarded with notifications, images of things we feel like we should be doing, and we take on way too much. Sound familiar?  It strikes a chord with me!  Greg is the author of the NYT BestSeller, Essentialism.  He writes, teaches, and lectures around the world to help people choose what they should be prioritizing in life and how to develop the mindset of an Essentialist. He has appeared on the Steve Harvey Show and has spoken at Apple, Google, Salesforce, Facebook and more. What is an Essentialist? Essentialists have the mindset of "less but better" over trying to be everything of everyone.  Essentialists focus on only doing tasks that only relate to their highest contribution instead of constantly trying to do it all.  How do we begin to say no to the seemingly infinite things we should be doing?  How do we begin to eliminate the anxiety of not doing enough, create free space to be creative and play, and reduce our feelings of overwhelm?  In this podcast episode, you'll learn what the actual mindset of an essentialist is (versus just going through the motions of doing less), how to say no, and the reality of trade-offs.

"If you don't prioritize your life, someone else will."

Topics Discussed in the Podcast  why we feel the pressure to say yes to everything how our mind and to-do list are like a messy closet how to define our priority JOMO: Joy in missing out the power of journaling establishing an upper bound rule to win for the long run  Listen Now

 

Links Greg's book: Essentialism Marie Kondo's Life Changing Magic of Tidying Up Greg McKeown's website The Tail End by Tim Urban Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

4x NBA Champion John Salley On Vegan Lifestyle, Food for Longevity, and Entrepreneurship

Sep 8, 2018 47:53

Description:

John Salley is a true champion: with a 15-year career in the NBA and 4 Championship titles on 3 different teams, he has accomplished a great deal in his athletic career. What makes John Salley tick? What does he stand for now?  He started down a path of wellness at the age of 27.  Over time, he transitioned to a plant-based diet and found a huge advantage with his fitness, health and performance. Not only that, he attributes his diet to better mental clarity both in the game and in his businesses.  John retired from basketball at the age 36, but that was only the beginning of a new chapter.  He is a father to vegan children, and is an actor, entrepreneur, talk show host, philanthropist, wellness advocate.  He thinks that striving to always be better, to grow, and to have high standards for yourself and your family is what makes you a champion in life.  In this episode, we talk about what he learned about teamwork and how that can be applied in business, his journey to wellness and being a vegan, his views on how powerful and important it is to adopt both a vegan diet and lifestyle, raising vegan children, and the tools John uses to stay fit, healthy and feeling strong at the age of 54.

Topics Discussed in the Podcast  John Salley's thoughts on cannabis the best lesson from playing on Championship teams John Salley's journey of transitioning his diet to plant-based, starting at age 27 Supplements John uses John Salley and Masculinity What it was like to retire from basketball The key to building a good team as an entrepreneur Skeptical about a vegan diet?  John Salley's opinion John Salley's daily workout routine  Listen Now

 

Links John Salley's website John Salley's Instagram John Salley's Twitter John's Facebook Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products.  Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus.  In fact, did you know that Lion’s Mane has been used by Buddhist Monks in meditation practice?  These are not psychedelic mushrooms and they aren’t the kind you’d put on your pizza.  They are used like you would an herb.  I’m enjoying the Chaga Mushroom Elixir Mix the most right now!

I’m excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney 

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

How to Make Positive Changes to Your Life and Diet with Wellness Guru Kathy Freston

Aug 31, 2018 55:24

Description:

Kathy Freston has been on a path of wellness and helping people make positive changes to their lives for decades.  She is 4x New York Times Best-Seller and Wellness Activist writing books like Clean Protein, The Lean, and Quantum Wellness. In fact, she is the author of 8 books from relationships, to ditching perfectionism, to the future of protein.  Kathy's impact has gone far and wide, appearing twice on he Oprah Winfrey Show, as well as other national shows like Ellen, The Dr. Oz Show, The View, Good Morning America, and Charlie Rose.  She even inspired Oprah and her entire staff of 378 people to go vegan for 21 days!  What I love about Kathy is her approach to making positive change.  She's all about progress over perfection and helping people lean in to new habits.  In today's show, you'll learn how to crowd out bad habits, how to be more gentle with yourself (especially if you make a mistake), what a healthy lifestyle looks like, and about the future of protein.

Topics Discussed in the Podcast  The beginnings of Kathy's wellness journey how to change your diet without judgement why crowding out bad habits is better than cutting out what a healthy lifestyle looks like Kathy's pillars of wellness Her latest book, Clean Protein what it's like to go on Oprah  Listen Now

 

Links Kathy Freston's website Kathy Freston's instagram Kathy's book, Clean Protein A list of Kathy's 8 books Kathy's interviews on Oprah Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products.  Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus.  In fact, did you know that Lion’s Mane has been used by Buddhist Monks in meditation practice?  These are not psychedelic mushrooms and they aren’t the kind you’d put on your pizza.  They are used like you would an herb.  I’m enjoying the Chaga Mushroom Elixir Mix the most right now!

I’m excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney 

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Special Edition: Sudety Challenge in Poland + Travel Experience

Aug 26, 2018 58:43

Description:

Is there good mountain biking in Poland? 

Turns out the answer is YES! The Sudety Challenge is one of the longest standing stage races in Europe. The 6 day stage race takes place along the Poland and Czech Republic border.  Each day boasts over 6,000' of climbing on forest roads and technical singletrack. There was even some soul-crushing hike a bikes!  I was able to dominate the race with 6 wins/6 days.  I even won a timed descent ahead of ALL the men, including the pro men.  It was a nice surprise because my training going into the event was sub-par from burnout, taking on too many projects, and being sick.

I didn't know what to expect with this race. I was told that it had great trails, but I have had mixed opinions about stage races in Europe due to insane course traffic or very little singletrack.  Most stages outside North America are heavy on the dirt road riding and light on the fun trails.

Poland was A BLAST!  The right balance of people on trails and people were courteous on singletrack.  The climbs were SO hard.  My climbing wasn't where I wanted it to be due to lack of training. I got passed by so many men on the climbs and it was frustrating.  The best part was being able to make up the time in almost every case on the descents!  In Poland, the trails go straight up and straight down.

The race had 3 race villages, all with 8000 people or less.  We really got the authentic rural Poland experience!

 

 

This podcast episode I recorded with Matt goes into the details of the race in terms of both my experience and also Matt.  We talk about traveling in Czech Republic and Poland, what it was like in Krakow and Prague, and some history of the area.

  Topics Discussed in the Podcast  Why we chose to go to Poland Road tripping in Poland/Czech Republic The experience of racing the Sudety Challenge Is there good mountain biking in Poland? How to put the ego away and have more self compassion travel in Krakow and Prague Impressions of visiting Auschwitz  Listen Now

 

Links Sudety Challenge website My bike set-up, nutrition plan, and what I carried in the race Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products.  Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus.  In fact, did you know that Lion’s Mane has been used by Buddhist Monks in meditation practice?  These are not psychedelic mushrooms and they aren’t the kind you’d put on your pizza.  They are used like you would an herb.  I’m enjoying the Chaga Mushroom Elixir Mix the most right now!

I’m excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney 

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Dogged Determination: 85% Spinal Fusion Can't Stop Heather Laptalo From Running

Aug 17, 2018 51:18

Description:

Heather Laptalo has four rods in her back that currently fuse 85% of her spine and is classified as 20% disabled.  She is missing 40% of her lung capacity.  Despite doctors telling her that her athlete days are over, she has hiked Everest Base Camp, ran multiple marathons including Boston, and went to university on a full ride cross-country running scholarship.  Can't is not in her vocabulary.

By the time Heather was 10 years old, she was forced to sleep in a heavy metal brace.  It was a cage she couldn't escape without the help of her parents.  During the day, she ran free as a "normal" little girl.  By by the age of 13, the surgeries started because her spine was growing crooked.  Alienated from her friends for being different, she trudged on through high school with the dream of becoming a professional soccer player.  By her senior year, she had another series of surgeries.  This time became too much to bear.  The doctors told her she could never run or play soccer again.

Drowning in a sea of depression and self-pity wasn't on Heather's agenda, so she started walking. Then running. Then running...fast.  Her mantra of "You got this" has pushed her to beat all odds.  Now her doctors say she is a miracle.  Heather just says, "I'm not a miracle... whatever you believe you are or what you want to be, you can do it.  It doesn't matter what physical limitations you think you may have."

Topics Discussed in the Podcast  Growing up with surgeries, being called "deformed", and a spine growing crooked How Heather proved her doctors wrong how to cope with limits placed on us by others (or even ourselves) running's influence on heather's life (she was told she'd never run again) how heather manages chronic pain and perception of pain power of gratitude in heather's life what to do if you find yourself saying "I can't"

 

Links Heather Laptalo's Instagram Heather Laptalo's website Heather's article in SHAPE Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products.  Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus.  In fact, did you know that Lion’s Mane has been used by Buddhist Monks in meditation practice?  These are not psychedelic mushrooms and they aren’t the kind you’d put on your pizza.  They are used like you would an herb.  I’m enjoying the Chaga Mushroom Elixir Mix the most right now!

I’m excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney 

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Reverse Disease and Break Addictions with Dr. Goldhamer: Water fasting, The Pleasure Trap, and True North Health Center

Aug 10, 2018 52:42

Description:

Dr. Goldhamer is a pioneer in treating lifestyle diseases.  He is the co-author of the book, The Pleasure Trap, founder of the ground-breaking medical facility, True North Health Center and has been the instigator and investigator of some incredible studies showing water fasting's effectiveness in treating hypertension.  He has treated thousands of patients with type 2 diabetes, heart disease, hypertension and more.

I was really interested to learn more about the True North Health Center in California because of the success stories.  It's probably one of the most important resources on this podcast because anyone can go there to get healthier and see results. Whether you already eat a plant-based diet and want to optimize what you're already doing to stage 3 hypertension or perhaps you need to lose over 100lbs, True North is ready to accommodate everyone. The staff at TrueNorth Health Center includes medical doctors, osteopaths, chiropractors, naturopaths, psychologists, research scientists, and other health professionals.  While they treat with food, they are the world's largest center for medically supervised water fasting.

Dr. Goldhamer tells it like it is. In this very authentic conversation, you'll learn about fasting and if it's worth all the hype, the three culprits that are keeping us sick and fat, learn more about the True North Health Center, and simply hear some entertaining yet direct no-BS comments on bad habits.

Topics Discussed in the Podcast  What inspired the book, The Pleasure Trap The 3 culprits that keep us sick and fat True North Health Center + Protocols Dr. Goldhamer's view on water fasting and intermittent fasting Medically supervised water fasting curing hypertension The truth about our bad habits Is caffeine okay?  Listen Now

 

 

Links True North Health Center The Pleasure Trap book Study: Medically Supervised Water Fasting in the Treatment of Water Tension Other Interviews to Watch: True North TV Previous podcast with Chef AJ Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products.  Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus.  In fact, did you know that Lion's Mane has been used by Buddhist Monks in meditation practice?  These are not psychedelic mushrooms and they aren't the kind you'd put on your pizza.  They are used like you would an herb.  I'm enjoying the Chaga Mushroom Elixir Mix the most right now!

I'm excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney 

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

How to Stick to Your Goals and Stay Motivated with Bryan Falchuk

Aug 3, 2018 01:08:00

Description:

In order to transform, we have to figure out who we really are and what we want.  It's not always easy to figure that out.  Sometimes we have to know what questions to ask ourselves and understand the reason behind our intentions.  For Bryan Falchuk, the fog lifted when his wife nearly died.  Battling with obesity and anxiety for the first part of his life, Bryan struggled to show up every day as the person he wanted to be.  After his wife's brush with death, he was reunited with his purpose.  From that moment, a metamorphosis took place with finally losing weight and keeping it off and also taking a new direction in his life.  One of his life goals is to teach people how to overcome challenges and achieve their goals.

Bryan is an executive coach, public speaker, C-level executive and best-selling author of Do a Day, in which he outlines his approach to create change. Using Do A Day, Bryan was able to break from this pattern to live a life of consistent, unending health and wellness, and works to share what he’s learned with others seeking a happier, more complete existence. His approach is easy to understand and implement.

Bryan’s work has appeared in many major publications like the LA Times, Chicago Tribune, Baltimore Sun, Inc. Magazine and more, and he has been featured as a guest on over 100 podcasts and radio shows. He has also shared his message across many stages, including multiple TEDx events.

Topics Discussed in the Podcast  Intentional Imbalance What motivated Bryan to make changes that stuck in his life How to focus on being better instead of perfect how to get off a destructive, self-sabotaging path how to stick to your goals Bryan's book, Do A Day Who inspires Bryan Bryan's vegan diet  Listen Now

 

 

Links Bryan's Twitter Bryan's website: Do a Day + book discount Bryan's Do a Day TEDx Talk Podcast with Aaron Keith Hawkins Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products.  Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus.  In fact, did you know that Lion's Mane has been used by Buddhist Monks in meditation practice?  These are not psychedelic mushrooms and they aren't the kind you'd put on your pizza.  They are used like you would an herb.  I'm enjoying the Chaga Mushroom Elixir Mix the most right now!

I'm excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney 

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

How Mental Fatigue Affects Athletic Performance with Dr. Walter Staiano

Jul 26, 2018 01:21:32

Description:

I'm really excited about today's guest, Dr. Water Staiano.  After reading Alex Hutchinson's book Endure and doing a little bit of my own research about mental fatigue and performance, I needed to know more.  Personally, this year I have been struggling with fatigue despite one of my lowest training loads.  I learned it was due to the mental fatigue of all the other inputs and projects I take on.  Rest also means resting your brain.  But what actually constitutes resting your body AND your mind?  How do you know if your fatigue is from the body or from the mind?  Dr. Staiano and I got to the bottom of a lot of my questions.  The most exciting part is that the research in mental fatigue is still pretty young and in the next several years, there will be a lot of great tools we can use!

Dr. Staiano has spent nearly 20 years in sport science and performance. Working in many research labs around the globe, he has worked closely and created long-lasting collaborations with several sport institutions. Dr. Walter has supported and advised a number of coaches, military personnel and elite athletes preparing for world championship events and the Olympic Games.

Dr. Staiano's research in the last few years has been highly ranked for its innovative elements and multidisciplinary approach as well as for its strong impact on elite sport performance.  His passion is integrating evidence-based and experience-based domains, and it has been a successful formula. With the sole purpose to help athletes go beyond their limits and capabilities, he has been wearing many “hats”: physiologist, psychologist, neuroscientist, and coach and sport consultant providing an almost unlimited perspective. Topics Discussed in the Podcast  What is mental fatigue Biomarkers of fatigue/how to know if you are tired How do you train your brain? Does brain training affect athletic performance Mindfulness protocols for brain training and mental endurance how to rest your mind perception of effort vs pain how to use heat acclimatization to prepare for your next event  Listen Now

 

 

Links Dr. Staiano's LinkedIn Walter Staiano on Twitter Podcast episode I recorded with Alex Hutchinson Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products.  Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus.  In fact, did you know that Lion's Mane has been used by Buddhist Monks in meditation practice?  These are not psychedelic mushrooms and they aren't the kind you'd put on your pizza.  They are used like you would an herb.  I'm enjoying the Chaga Mushroom Elixir Mix the most right now!

I'm excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney 

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

Another Best Day Ever with Leadville Mountain Bike Champ Larissa Connors

Jul 21, 2018 01:14:38

Description:

Larissa Connors might be the most stoked and energetic person you've ever seen.  Every photo I see of Larissa has her rocking her infectious grin. Seriously, google her and look at the images!  What puts that cheshire cat grin on her face?  Mountain biking.

Larissa is an ultra endurance mountain bike racer for Sho-Air cycling group and Felt bicycles. Larissa is rad- she has won every 100 miler she has ever raced including the Leadville 100.  On top off her stellar fitness, she is a full time high school Algebra teacher who gets an insane amount of riding in each month from an awesome bike commute and coaches the Laguna Beach Interscholastic mtb team.  She is addicted to pushing herself to ride further, higher and harder every minute of every day (much to her CTS coach's dismay). She is racing 5 100 mile mountain bike races in a row (yeah, ever week!)  In addition to winning, Larissa's main goals in cycling are to make every day the best day possible, to inspire stoke, and to spread the gospel of mountain biking far and wide. If just one person finds the joy of sailing down a trail, over rocks and roots, in the woods on a Felt Edict, then her career will be deemed a success!

"What matters is that I focus on lifting others up, having a great time riding bikes, and spreading stoke." - Larissa Connors

Topics Discussed in the Podcast  Larissa' background and her transition to endurance racing What Larissa loves about being a teacher How she deals with disappointment What her #anotherbestday means to her How she stays motivated How much Larissa Connors trains (it's crazy!) Her one non-negotiable Larissa Connors race strategy (and it worked to win Leadville 100!)    Listen Now

 

 

Links Larissa's Instagram Larissa's website Larissa's most popular blog post Mentioned in outtro: "Why Am I So Tired" blog post from Four Sigmatic Up Your Game with Four Sigmatic:

Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products.  Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus.  In fact, did you know that Lion's Mane has been used by Buddhist Monks in meditation practice?  These are not psychedelic mushrooms and they aren't the kind you'd put on your pizza.  They are used like you would an herb.  I'm enjoying the Chaga Mushroom Elixir Mix the most right now!

I'm excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney 

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

How to Sleep Better, Overcome Jet Lag, and the Latest in Sleep Research with Dr. Amy Bender

Jul 13, 2018 01:07:51

Description:

How much sleep do we actually need?  What is the best way to fall asleep?  How do you deal with jet lag?  Today's jam-packed episode is about everything sleep related.  I had the luxury of talking to a sleep expert, Dr. Amy Bender.

Dr. Bender is currently the Clinical Program Director of Athlete Services at Centre for Sleep and Human Performance and is also an Adjunct Assistant Professor of Kinesiology at University of Calgary. She received her PhD and Master of Science degrees in Experimental Psychology from Washington State University specializing in sleep EEG. Her current research focuses on the relationship of sleep and recovery on athletic performance. She has developed sleep intervention protocols for numerous Canadian National Teams. Her research interests stem from being an athlete herself; she is a Hall of Fame basketball player, has summited a handful of volcanoes, completed an Ironman in 2009, and currently runs around chasing her 3 children who are all 5 and under.

I hope you enjoy all the great information in this episode and that it helps you sleep better and recover faster!

Topics Discussed in the Podcast  Sleep cycles, circadian rhythms how much sleep do you need, can you bank sleep, are naps helpful? sleep needs for athletes sleep and recovery for athletes cortisol, adenosine, caffeine sleep hygeine how to manage sleep when you have kids how to adapt to jet lag and get on a sleep schedule tips for falling asleep ideal bedtime  Listen Now

 

 

Links Amy's instagram Link to Athlete Sleep Screening Questionairre Centre for Sleep - Calgary

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

 

Another Best Day Ever with Mountain Bike Champ Larissa Connors

Jul 13, 2018

Description:

How much sleep do we actually need?  What is the best way to fall asleep?  How do you deal with jet lag?  Today's jam-packed episode is about everything sleep related.  I had the luxury of talking to a sleep expert, Dr. Amy Bender.

Dr. Bender is currently the Clinical Program Director of Athlete Services at Centre for Sleep and Human Performance and is also an Adjunct Assistant Professor of Kinesiology at University of Calgary. She received her PhD and Master of Science degrees in Experimental Psychology from Washington State University specializing in sleep EEG. Her current research focuses on the relationship of sleep and recovery on athletic performance. She has developed sleep intervention protocols for numerous Canadian National Teams. Her research interests stem from being an athlete herself; she is a Hall of Fame basketball player, has summited a handful of volcanoes, completed an Ironman in 2009, and currently runs around chasing her 3 children who are all 5 and under.

I hope you enjoy all the great information in this episode and that it helps you sleep better and recover faster!

Topics Discussed in the Podcast  Sleep cycles, circadian rhythms how much sleep do you need, can you bank sleep, are naps helpful? sleep needs for athletes sleep and recovery for athletes cortisol, adenosine, caffeine sleep hygeine how to manage sleep when you have kids how to adapt to jet lag and get on a sleep schedule tips for falling asleep ideal bedtime  Listen Now

 

 

Links Amy's instagram Link to Athlete Sleep Screening Questionairre Centre for Sleep - Calgary

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

 

The Best Plant-Based Travel Tips

Jul 7, 2018 27:42

Description:

Staying healthy while traveling can be a challenge.  It requires a lot of advanced planning but is doable.  I spend about 60-70% of my time traveling and have my routine and my go-tos. As a plant-based athlete, travel can be one of the biggest hurdles to overcome but if you have a plan, it's easy!

In this show, I talk about my favorite go-to restaurants for plant-based, the extra things I pack to set me up for success eating plant-based while I travel, tips and tricks for the plane to stay healthy and feel grounded, and more!  I'd love to hear your comments and feedback on YOUR travel tips too!

Topics Discussed in the Podcast  how to prep for travel how to travel on the airplane with your bike how to deal with travel and anxiety with flying what to bring in your suitcase and carry-on if you want to eat healthy or plant-based airport restaurants great for plant-based eaters ordering food at restaurants apps for healthy eating some of my favorite travel products  Listen Now

 

 

Links HappyCow My travel pack list  Air Vegan App FOLLOW my Plant Powered Tribe Instagram Account  

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

 

Social Consciousness with Entrepreneur and Vegan Margaux Khoury

Jul 1, 2018 01:01:02

Description:

Margaux Khoury is the founder and CEO of one of the most popular organic, natural, cruelty-free deodorants, “The Best Deodorant In The World”, a company she started out of her kitchen.  After getting to know Margaux and her company, I learned that its mission isn't just to keep you from being stinky!  There's so much more to her business. First, making an environmental impact through using responsible ingredients (they don't even use plastic with their packaging) is important. Second, they donate to water.org. For each jar of deodorant sold, it provides 1 year of clean drinking water for a child. I learned that 4,000 kids die every DAY from lack of water. And third, on the first day of every month they donate 100% of sales to their Animal Advocacy Partners.

We talked about a number of topics including how and why she started focusing on her health and the environment, places she has lived around the world, what "unschooling" her children means, how she balances the hustle of being a CEO and having 3 kids, and the importance of conscious capitalism.

 

Topics Discussed in the Podcast  Margaux's world travels working with your spouse in your business how to stay true to your mission when money is involved Margaux's path to better health vegan pregnancy foods you should buy organic story behind how she started her business social consciousness how to reduce plastic consumption advice for changing your diet  Listen Now

 

 

Links The Best Deodorant in the World: Margaux's Company Margaux's free book: Ultimate Guide to Organic Groceries Friend of the Podcast: Küat Racks  

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

 

Collaboration Over Competition: Redefining Feminine with Cat Canada of Ladies Aloud

Jun 23, 2018 01:03:53

Description:

"When she shifted from competition to collaboration, all the women around her became radiant stars in a dark blue sky, each one striking and rising, without trying to outshine."

 "The She Book" - Tanya Markul

We have all felt it - that heavy feeling of jealousy and envy; that feeling that you aren't enough compared to someone else.  Comparison is something that we can't help feel as human beings, but it also can make us feel like we are not enough.  What if instead of feeling threatened by someone else's looks or success, you could actually help each other be better?

There's actually a book I've been reading called "Big Potential" by one of my favorite authors, Shawn Achor. It's about how our success is amplified by the success of those around us making it imperative to be aware of who we are spending our time with.

Collaboration over competition is something I think about a lot.  Even in my races as a competitive athlete, my competitors actually make me better.  It's all how you choose to look at it. I stumbled across an amazing woman on the internet named Cat Canada who has a website called Ladies Aloud.  I loved it because it was about empowering other women.  If you aren't a woman, you'll still get a lot out of this episode.  Cat wanted to create an environment where women could support one another and help each other in meaningful ways.  It sets the tone for every other interaction.  On Ladies Aloud, there are inspiring stories, articles on conscious living, and a hub to find events.

I love this podcast guest because we talked about what it means to be feminine in this day and age and how we can be more supportive of one another instead of threatened.  I think this conversation is interesting because Cat played soccer at a very high level for most of her life on a team of women and that dynamic seems to have inspired her along this path.

I love this quote from Cat "The well of success is endlessly abundant; one woman’s success does not threaten your own!" She says, "amplifying other women is at the heart of everything we do." 

As a side note, what can you do to help amplify people in your life?

Power, friendship, and connection are built upon vulnerability.  So let's get into this juicy episode with Cat Canada

Topics Discussed in the Podcast  how and why Cat started Ladies Aloud defining a new wave of feminism why it's okay to not have answers Cat's experience as a female athlete when is competition healthy and how to be happy for your competitors discussion around body image writing for Ladies Aloud

 

 

Links Ladies Aloud Friend of the Podcast: Küat Racks  

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

 

Surviving Cancer & Losing 130 pounds; Life Altering Stories of a Vegan Couple

Jun 15, 2018 01:21:38

Description:

The decisions that we make can alter the trajectory of our lives... and even our survival.  Dan and Sheanne Moskaluk had a first hand account of the life altering changes that occur when you eat a plant-based diet.  Sheanne was 300 pounds and only discovered elmiinating all animal products by accident.  Her son wanted to get into body building and the clerk at the health foods store encouraged Sheanne to do more research into the Whey Protein she was about to give to her teenage son.  With an inquisitive mine and voracious appetite for reading and information, Sheanne learned about the negative health, environment, and animal cruelty consequences of eating dairy that stemmed to all animal products.  After losing 130 pounds, her relationship with Dan changed as well as how she viewed herself and what was possible.  Their family ate more plant-based meals and everyone felt and looked healthier.

Life was better and cruising along a positive trajectory when the unthinkable happened.

One morning in 203, Dan woke up with abdomen pain and wrote it off as a kidney stone.  After a doctor visit, life stood still.  He had stage IV renal cancer with a 95% chance of death.  He was terminal with very little chance of survival and couldn't even be treated with radiation or chemotherapy.  The tumor had been growing for what was estimated at 15-20 years.  As a hail mary, he tried a very invasive and fatiguing immunotherapy treatment.  Instead of treating the problem, it attacked his liver and nearly killed him.

Adopting a whole foods, plant-based diet nursed him back to health.  It's been 5 years since his diagnosis and he is healthier than ever.

I can't wait for you to hear this story from these amazing people.  They have also been featured in the documentary, Eating You Alive.  My husband, Matt joined us for this in-person recording.  I hope you enjoy this riveting exchange and feel inspired to eat more plants after listening to it!

Topics Discussed in the Podcast  Sheanne's journey losing 130 pounds danger of normalizing obesity Dan's experience being diagnosed with cancer Medical system's response to Dan's experience Immunotherapy for Stage IV cancer Dan's recovery with plant-based nutrition their work as activists  Listen Now

 

Links Recipes: Eating You Alive Indian Rock Vegans Instagram Indian Rock Facebook Friend of the Podcast: Küat Racks  

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

 

Solo Round: My Adventure Traveling in Japan and Winning the Otaki 100

Jun 8, 2018 43:00

Description:

Today's show is a solo round with yours truly!  The month of May was a whirlwind with travel and races, but I wanted to slow down for a few minutes and tell you all about my experience traveling and racing my mountain bike in Japan!  I traveled in Tokyo and Nagano and also won the biggest endurance race in Japan - the Otaki 100km!  

I have two other blog posts I'm working on about my experience with tons of photos, but I wanted to share my adventure travel experience in Japan via audio!

Topics Discussed in the Podcast  how/why I decided to race in Japan Yuki Ikeda the cultural aspects about Japan that stood out to me a short story about racing the Otaki 100 my favorite things about Japan the plant-based Japanese food   Listen Now

 

Links Podcast episode about last year's Transsylvania Epic Friend of the Podcast: Küat Racks  

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

 

Mastering Diabetes with a Plant-Based Diet

Jun 1, 2018 01:03:46

Description:

What if you could do something about your diabetes or even reverse it?  There have been some many, many real life stories of people switching to a low fat plant-based diet and seeing incredible results with not only Type 2 Diabetes, but also Type 1 and Type 1.5.  Weight loss is one strategy for managing diabetes and plant-based diets are nutrient dense without packing on excess unhealthy calories.  That means you don't have to eat small portion sizes if you are eating whole foods, plant-based meals.  Also, the studies show that a diet high in carbohydrates (as long as they are whole foods, NOT from refined sources) helps with diabetes as well.  Interestingly enough, cardiovascular disease is what kills most diabetics (just like everyone else) and plant-based diets are highly effective and preventing and reversing heart disease as well.

Today's guests are awesome- Cyrus Khambatta, PhD and Robby Barbaro are the founders of MasteringDiabetes.org.  They offer a successful coaching program for people with all forms of diabetes including pre-diabetes to help increase insulin sensitivity, get your best A1C, and improve overall health and longevity.  As athletes themselves, both living with Type 1 Diabetes, they have scoured through 85 years of research and are experts. They also have a closed facebook group as part of their online coaching practice. I love their website because it's jam-packed with information and even recipes.  My friend and former podcast guest, Brenda Davis recommended them to me. Brenda is one of the world's leading dieticians, specifically in plant-based diets and treating diabetes.

Topics Discussed in the Podcast  Robby and Cyrus' individual stories of how they found plant-based diets and how it helped their Type 1 Diabetes Diabetes explained: insulin sensitivity, blood glucose, different types and what they mean Does a keto diet help diabetes? Are Carbs bad for diabetics? Stategies for diet why and how plant-based diets work for diabetes their awesome coaching program Can you reverse pre-diabetes and type 2 diabetes? how exercise helps diabetes  Listen Now

 

Links Mastering Diabetes Website Check out their Podcast: Mastering Diabetes Audio Experience Watch What the Health Watch Forks Over Knives Robby's Instagram Cyrus' Instagram Friend of the Podcast: Küat Racks  

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

 

 

Syd Schulz: Candid Life Lessons from the Trail

May 25, 2018 55:15

Description:

Isn't it fascinating how riding a bike can teach us so much about ourselves and about life?  Blogger, Pro Enduro Racer, and YouTuber Syd Schulz has learned a lot of valuable lessons.  Her blog is one of my favorites to read.  From posts about mindfulness on the trail, to living in a van with her husband Macky, to her adventures around the world, Syd always has insightful and useful posts.  You also may have seen her work published for CTS, REI, Bicycling, Runner's World and so much more!  I wanted to invite Syd on the show because she and I think about a lot of similar topics.  In this podcast episode, you'll learn why you should stop apologizing on rides, how to turn a bad ride into a good ride, hear about why we care so much about what other people think, and what it's really like to be a professional racer.  We also talk about how it's sometimes hard to be happy with where you are right now and about what progression means in our sport.  Syd and I also talked about how she and Macky make a living which is something people always love asking pro racers! Syd is incredibly down to earth, easy to talk to, and relatable. I hope you enjoy this episode with her, and don't forget to sign up for her newsletter to get weekly blog updates. I always look forward to it on Wednesdays!

Topics Discussed in the Podcast  Planning your life around races Why we are so stuck on results and expectations How to feel good about the times you finish mid-pack Thoughts on feeling happy with where you are in life Her mantra to stay present on the trail when she makes a mistake Her journey as a blogger + power of vulnerability Thoughts on saying "when I achieve this, I'll be this kind of person..." how to stop apologizing on group rides what progression actually looks like Should you just push through fear? How Syd and Macky make money as racers  Listen Now

 

Links Syd's Website Syd's Instagram Syd and Macky's YouTube Channel Blog Post: How to stop apologizing Blog Post: How to use mindfulness to turn a bad bike ride around Blog Post: The Problem with Faking It Till You Make It Friend of the Podcast: Küat Racks  

 

Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

 

The Van

Allegra Stein: How to Take Action on your Big Idea

May 17, 2018 01:02:33

Description:

Allegra Stein is all about moving the needle so that people take action on their ideas.  She understands that it's scary and exciting to get started, so much so that she coined her own term "terrexcitifying!"  Allegra loves the blank whiteboard- a place you can talk and write out your ideas to create continuity and clarity.  She specializes in supporting women to get out of their own way to take action on their big idea, or even help them figure out what their next direction should be.  Don't worry, if you're a guy, there's a lot of value in this show as her knowledge extends past gender !  Allegra herself has had an interesting life from traveling in Nepal to serving in the Peace Corps in Bulgaria to teaching science in New York.  The path has lead her to coaching.  We talk about the three tools she uses in her job (a mirror, a flashlight, and pom poms), how microactions lead to bigger actions, how to make a decision, and how to deal with overwhelm.  Allegra has some brilliant metaphors to help you see the forest from the trees, to create more calmness in your day, and to give you more clarity amongst the superhighway of thoughts in our brain.

Topics Discussed in the Podcast  Mirror, Flashlight, and Pom Poms life coach vs therapist microaction how to make a decision travel how to deal with overwhelm  Listen Now

 

Links Allegra's website Allegra's instagram MorningPages.com The Artist's Way book Friend of the Podcast: Küat Racks Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

        Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

                 

How Noah Kagan Defines Success after Building an 8-Figure Business at Sumo.com

May 10, 2018 55:21

Description:

What would it be like to lose $100 million +?  How would you pick up the pieces and move on?  Noah Kagan aka Rabbi Can't Lose aka the Taco Meister knows all about the ups and downs of start-ups, building solid businesses, the art of comedy (seriously, the dude is hilarious), and even a little bit about mountain biking.  Noah is the Chief Sumo of Sumo.com (a domain he paid 1.5 million for), one of the most entertaining and motivating people I've ever spoken to, and is incredibly down to earth.  I have a lot of respect and admiration for Noah, but after listening to many hours of him on both his podcast called Noah Kagan Presents as well as listening to him as a guest on other shows, I was even more inspired by his attitude, his down to earth vibe, and his commitment to always wanting to be better and challenging himself.

We had so much to talk about that I barely scratched the surface with questions I wanted to ask him. From working in a cubicle at Intel, to being one of the first employees at Facebook and Mint.com, to building an incredible 8 figure business at AppSumo and Sumo.com, Rabbi Can't Lose has accomplished a lot.  Not only that, he is a very introspective and curious person who is a very good conversationist.  On top of AppSumo, King Sumo and Sumo.com, Noah has his podcast (as I mentioned) and also has a very fun and super informative YouTube Channel about business and behaviors that I find fascinating.  He is the author of one of my favorite blog on business and marketing - Okdork.com.  In this show, you'll get to hear Noah's scorecard for success, Noah's relationship with money, a challenge for YOU to try, and we even talk about things like what it means to Noah to be Jewish and what Noah thinks about retirement.

Topics Discussed in the Podcast  Jewish Should people retire? Thoughts on losing 100 million dollars Noah's relationship with money how Noah defines success coffee challenge Prioritization of time for biz vs personal time  Listen Now

 

Links AppSumo and Sumo.com Noah Kagan Presents Podcast Noah Kagan's Twitter Noah Kagan's Instagram OKdork.com (sign up for his newsletter) Noah Kagan's YouTube Channel The Coffee Challenge The book he mentioned: The Road Less Stupid by Keith J Cunningham Book: 5 Dysfunctions of a Team by Patrick Lencioni

 

Friend of the Podcast: Küat Racks   Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

The Best Mountain Bike Vacation EVER!

Join me in Bend, Oregon Oct 4-7

  Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe!

Apple Podcasts

Stitcher

Google Play

Spotify

Thanks for listening!

     

Beating Stage 4 Cancer One Pedal Stroke at a Time with Jim Murphy

May 2, 2018 58:46

Description:

Jim Murphy is one of the most inspiring people I know.  We first met by coincidence when our paths crossed in the bicycle industry.  Since then, I've looked to Jim as a mentor, a ride buddy, and most importantly, as a great friend.  When he was diagnosed with cancer almost exactly 5 years ago, I was speechless that cancer had attacked my amazing friend.  He started a blog about his experience and I distinctly remember his impactful words saying to his readers, "Do not tell me 'I'm Sorry.' I'm not sorry."  His tenacity and passion for life were the key to how he dealt and beat esophageal cancer.  He refused to let the diagnosis dictate his future, and he insisted on continuing to ride his bike and ski as a Ski Patroller, even while undergoing chemo and radiation. He even rode his bike to the treatments.  But that's not all, Jim has lead an incredible life with a dynamite career.  He has been the National Director of Sales and also has held Vice President of Sales for massive companies like Snapple, Red Bull, FRS, and Promax.

This episode is full of so much of Jim's wisdom and insight to his approach at life.  He even said that if he had died at age 51 of cancer, he felt like he had lived a fulfilled life.  There are so many great nuggets on how to lead a life with more purpose, his approach to fighting off cancer, his philosophy to growth and success including two key specific details on how has found success in business, and how giving back to his community brings him the most fulfillment of all. We also talk about how cycling specifically helped him in one of the most challenging times of his life and how important our attitude can be.

Topics Discussed in the Podcast  the keys to moving up in business (and in life!) Jim's 2 key components to a high performance career his attitude about cancer he didn't think "why me?" or "what if" how he lived day to day with the treatments how cycling helped him stay positive Jim's experience counseling others with cancer the importance of support his experience doing Ski Patrol at the South Korea Winter Olympics his "un-retirement" what his second chance looks like

 

 Listen Now

Links Email Jim! Friend of the Podcast: Küat Racks Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

                 

Thriving after a DNF in the '08 Olympics with Magda Boulet

Apr 26, 2018 01:13:01

Description:

How do you engage in the perception of what you believe is possible?  Magda Boulet continually raises the bar.  Born and raised in Communist Poland, she moved to German and later to the United States as a teenager.  With a love for swimming, she wanted to be more social and found running high school. Eventually, she had the dream of one day going for the Olympics for the United States.  After one failed attempt at Olympic Trials in 2004, she continued pushing for her dream.  In 2008, Magda finished 2nd in the Olympic Marathon Trials and was awarded a spot on the USA Team and headed to Beijing.  The unthinkable happened - a freak accident, causing an injury that resulted in Magda having to drop out partway through the Olympic Marathon Event.  Completely devastated, Magda went home and sought solace in nature with her family and had a decision to make: let this catastrophic event define her and give up, or figure out how to overcome it.  And overcome it she did.  Magda tells us about how she became an even faster runner post-Beijing and even found Ultra-Running.  In 2015, she won her debut at the Western States 100 and was named Ultra-Runner of the year.  Since then, she's placed top 5 at the Ultra-Trail du Mont Blanc and taken on more extreme events.  She is just completing the Marathon des Sable - arguably the hardest running stage race in the world.

I love this episode because Magda relays all of the valuable lessons she has experienced through her dedication to the sport, dealing with major setbacks, her love for challenges, how to view competition and how to get the best out of yourself.  As the VP of Innovation and R&D for GU Energy, we also talk about sports nutrition, the illusion of balance, and how she manages being a professional ultra endurance runner, a mom to her 12 year old son, and a full time career at GU.  I hope you enjoy this exchange with Magda.  The conversation left me feeling inspired and excited and I hope you feel the same way!

 Listen Now

 

Topics Discussed in the Podcast  Growing up in Communist Poland Chasing an unconventional dream her rise to Olympic Trials and getting a spot 2008 Beijing Olympics & her DNF How to deal with failure and challenge Her transition to ultra-running and winning Western States 100 Working for GU Energy as VP of Innovation and R&D Importance sports nutrition in the training plan The illusion of balance & key elements for feeling good Her preparation for Marathon Des Sables Links Magda Boulet on Instagram Magda Boulet on Twitter Magda's website Friend of the Podcast: Küat Racks Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

     

Thriving after a DNF in the '08 Olympics with Magda Boulet

Apr 26, 2018

Description:

How do you engage in the perception of what you believe is possible?  Magda Boulet continually raises the bar.  Born and raised in Communist Poland, she moved to German and later to the United States as a teenager.  With a love for swimming, she wanted to be more social and found running high school. Eventually, she had the dream of one day going for the Olympics for the United States.  After one failed attempt at Olympic Trials in 2004, she continued pushing for her dream.  In 2008, Magda finished 2nd in the Olympic Marathon Trials and was awarded a spot on the USA Team and headed to Beijing.  The unthinkable happened - a freak accident, causing an injury that resulted in Magda having to drop out partway through the Olympic Marathon Event.  Completely devastated, Magda went home and sought solace in nature with her family and had a decision to make: let this catastrophic event define her and give up, or figure out how to overcome it.  And overcome it she did.  Magda tells us about how she became an even faster runner post-Beijing and even found Ultra-Running.  In 2015, she won her debut at the Western States 100 and was named Ultra-Runner of the year.  Since then, she's placed top 5 at the Ultra-Trail du Mont Blanc and taken on more extreme events.  She is just completing the Marathon des Sable - arguably the hardest running stage race in the world.

I love this episode because Magda relays all of the valuable lessons she has experienced through her dedication to the sport, dealing with major setbacks, her love for challenges, how to view competition and how to get the best out of yourself.  As the VP of Innovation and R&D for GU Energy, we also talk about sports nutrition, the illusion of balance, and how she manages being a professional ultra endurance runner, a mom to her 12 year old son, and a full time career at GU.  I hope you enjoy this exchange with Magda.  The conversation left me feeling inspired and excited and I hope you feel the same way!

 Listen Now

 

Topics Discussed in the Podcast  Growing up in Communist Poland Chasing an unconventional dream her rise to Olympic Trials and getting a spot 2008 Beijing Olympics & her DNF How to deal with failure and challenge Her transition to ultra-running and winning Western States 100 Working for GU Energy as VP of Innovation and R&D Importance sports nutrition in the training plan The illusion of balance & key elements for feeling good Her preparation for Marathon Des Sables Links Magda Boulet on Instagram Magda Boulet on Twitter Magda's website Friend of the Podcast: Küat Racks Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

     

Aaron Keith Hawkins: You're in Charge of Your Life

Apr 20, 2018 01:07:09

Description:

Aaron Keith Hawkins is the podcast host of Unbreakable Success and is passionate about personal development. He is also one of the most genuine people I've ever met!  After a serious health scare in 2009, he found clarity for what he wanted to do in life.  Not everyone gets a second chance to address their regrets and change their life, but Aaron did!  He became an inspiring high-performance life coach, and has some interesting stories on how he got on life's most meaningful life for you.  His goal is to help people realize the power they have to get from the life they're living.  He is also hosting a Live event!! It is to help mission-driven entrepreneurs leverage the power of sincere customer connection and influence to grow their business. Check it out!   He has some great tools you can apply right away in your life.  I can personally relate with his mission and values. Listen Now!

 

Topics Discussed in the Podcast  Aaron's journey to finding his mission "the pain woke me up" how to take responsibility in your life how to have more emotional control choosing how you tell yourself a story overcoming stereotypes of being a police officer Links Aaron's website Aaron's Podcast: Unbreakable Success Aaron's Instagram Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

Woohoo!!  Limited Spots!

The Sonya Looney Experience

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

             

Do Limits Live in Our Mind or our Body? Author Alex Hutchinson & his book Endure

Apr 12, 2018 01:10:10

Description:

I'm obsessed with the idea that our mind is as powerful or even more powerful than our body.  With all my experiences in ultra-endurance mountain biking, I've seen over and over that mental toughness really plays a roll in how hard you can push yourself and what you believe you are capable of. I was thrilled to find the book: Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance by Alex Hutchinson.  It was jam packed with really interesting research on whether limits live in our mind or our body. I also looked up Alex and learned that he is a National Magazine Award-winning journalist whose work appears in Outside, The New York Times, The New Yorker, and more.  Another fun thing I learned was that he is a very accomplished runner, running on the Canadian National Team and even more interesting, he is actually Dr. Alex Hutchinson - he has his PhD in Physics.  Getting a PhD in Physics would be the true test for pain tolerance!  I did my Master's in Electrical Engineering which is basically all Applied Physics and it is really something else. I can't imagine doing the full monty and getting a PhD in Physics! 

 Listen Now

 

Topics Discussed in the Podcast  pacing and our perception of speed (the example in the book is why you can speed up at the end of a marathon when you see the finish line) the myth of VO2 Max being the indicator of performance physiology testing: in a race vs in the lab evidence and empirical data about positive self talk how self-talk can change perception of things like heat or altitude can you train your brain mental fatigue's effects on physical fatigue brain's perception of hydration practical tips on how to use these topics for your own performance Links Get his book!  Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance by Alex Hutchinson Or get it on Audible Alex's Twitter: @sweatscience Alex's Website LIMITS LIVE IN OUR MINDS Stem Caps I mentioned Friend of the Podcast: Küat Racks Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

         

Vulnerability + Q&A: Sonya & Matt's 2018 Inside Scoop

Apr 5, 2018 01:06:02

Description:

We spent the first 20 minutes doing a Q&A with the questions you submitted.

The questions we answered:Since you do a lot of longer endurance type races and train with TrainerRoad, what is your main focus?  Is power building a benefit or hindrance to the endurance/stamina you need for a longer ride?  I would love a FTP of 400 watts, but...would I be better off training at 2-4 hours/ride @ 150 watts for 100 miler training?

————————

I would love to hear about any efforts you make specifically with regards to aging - e.g. maintaining bone mass density, agility, strength, speed, and - oh - grace and humor!

———————

how do you choose a bike race

____________

what made you decide to start a plant based diet, did you have any issues

—————————

how do you feel about e bikes

A powerful journal entry about how I actually felt before the start of my first race this year (around 30 min mark)

 

Mentioned in the show: How I Deal with Self-Doubt

Listen Now

Topics Discussed in the Podcast  Q&As that you submitted vulnerability what it's like to deal with pressure   Friend of the Podcast: Küat Racks Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

           

 

 

 

Beginners Guide to Meditation & Mindfulness with Meditation Teacher Sarah McLean

Mar 29, 2018 01:12:35

Description:

Sarah McLean has been teaching meditation for over 20 years. I first met Sarah in Sedona this past winter when I visited her at the McLean Meditation Institute.  There was an instant connection and I had even more respect for her after she guided my husband and I through a meditation.  I discovered that she is the author of 2 books, The Power of Attention, and xx.  Sarah has had an amazing and interesting life, dropping out of high school at the age of 17 and going homeless, to joining the army where she first learned about meditation. She also has traveled the world with her bike riding in places like Turkey, Pakistan, and Greece and her tremendous life experience has given her insight for her sense of purpose on the this earth. Sarah is incredibly approachable and has worked with everyone, from Fortune 500 companies, Olympic Athletes, to small families.

She worked with Dr. Deepak Chopra in Lancaster, Massachusetts for 8 years at the Ayurveda Health Center, a Transcendental Meditation community. After Deepak moved to California, Sarah became the Program Director for the Chopra Center for Wellbeing. With a hunger for knowledge and personal truth, Sarah took a sabbatical to seek the origins of meditation. She lived in a traditional ashram in South India for six months, and was a two-year resident at a remote Zen Buddhist monastery for two years.  She founded the McLean Meditation Institute in 2001.  Her Institute offers meditation and mindfulness classes, weekend meditation retreats, and a 200-hour teacher training program so if you are curious about becoming a meditation instructor, you can work with her.

Personally, I enjoyed this conversation because we discussed a lot of things I'm curious about.  We are familiar with the idea of meditation, but the truth is that here are many different ways to do it so if one way doesn't resonate with you, there are other methods to experiment with.  Sarah takes us through the 3 key ingredients to any meditation practice, different types of meditation and where to find resources to actually do it, tells us about the changes that are physically occurring in our brain, the difference between mindfulness and meditation, and even has a few short guided meditations interlaced into the podcast episode!

 Listen Now

 

Topics Discussed in the Podcast  8 limbs of yoga 3 key ingredients to meditation different types of meditation how to use mantras and why they work how our brain responds to meditation the difference between meditation and mindfulness where to find free guided meditations how to apply meditation and mindfulness to your daily life Links McLean Meditation Institute Feast for the Soul - free guided meditations of all different flavors Sarah McLean's Meditation YouTube Channel Sarah's book: The Power of Attention Sarah's book: Soul-Centered: Transform Your Life in 8 Weeks with Meditation Book: Eleven Rings by Phil Jackson Friend of the Podcast: Küat Racks Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

             

How to Cook Plant-Based Meals with Jane Esselstyn

Mar 23, 2018 59:22

Description:

Jane Esselstyn is a Registered Nurse, author of 4 cookbooks in conjunction with Engine2Diet and Prevent and Reverse Heart Disease, and a charismatic voice in the plant-based community.  She also is a researcher and hosts conferences for women on getting preventing and reversing heart disease and auto-immune diseases.  I was excited to talk to Jane because I interviewed her brother Rip back in July and her father, Dr. Caldwell Esselstyn earlier this year.  It was really cool to see that the whole Esselstyn family is involved with helping the world get healthier and make better food choices for health and longevity.

Jane offers some great insights on how to actually implement a plant-based diet from the food preparation side of things.  We talked about the easiest meals you can make, what to use instead of salt, sugar, and oils, and whether green juice is actually a true health food.  We also talk about protein, where she gets her inspiration for recipes, and the fact that you don't need to oil to saute your food.

 Topics Discussed in the Podcast 

the simplicity of eating plant-based why it's hard for some people to change their diet what to use instead of salt, sugar, and oil in your cooking is green juice healthy? how much protein you actually need the inspiration behind a recipe simple foods to add into your diet Links Jane Esselystyn's Instagram Jane Esselstyn's YouTube Channel Jane Esselstyn's Website 7 Day Rescue Diet Cookbook Prevent and Reverse Heart Disease Cookbook The Engine2 Cookbook Plant-Strong with Rip Esselstyn Podcast episode with Dr. Caldwell Esselstyn Podcast episode with Rip Esselstyn (most downloaded episode of the show!) Join! Plant-Powered Tribe Facebook Group

Shop My Store – Moxy & Grit

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

         

Myths About Concussions with Dr. Steven Broglio, PhD

Mar 14, 2018 52:21

Description:

In todays's show, I had the opportunity to speak with a concussion expert with all of the latest cutting edge research. As someone who has had a few concussions myself, learning about CTE (Chronic traumatic encephalopathy) a few years ago was frightening.  I wondered how concussions and the after-effects would impact my life.  My last concussion was in 2016 just days before defending my World Championship title at the 24-Hour Worlds in Rotorua, New Zealand.  I didn't feel that bad but I had some definite symptoms of concussion.  I wasn't sure if I should race, after all - it was defending my World Champion title.  It was difficult and probably one of the best decisions I've ever made to skip the race.  My husband had an unfortunate injury the year after my experience.  He had one concussion and felt totally fine and was back to regular activity and intensity very quickly.  It was 3 weeks after the first concussion and he was symptom free so he decided to do the race he was signed up for. He had an unfortunate crash and had another concussion.  He had a separated shoulder and was in bad shape and his recovery took months.  I've been wanting to talk to an expert in concussion research because a mild traumatic brain injury is serious.  Too many of us go back to activity too quickly or decide it's not a big deal.  To be honest, kist 2 weeks after my concussion before Worlds, I race a 7 day Enduro (yeah, downhill racing) stage race.  I amazingly didn't have any serious crashes.  However, in hindset with what I've learned, it was a really bad idea.

I wanted to have my questions answered.  In this show, you'll hear about the myths of concussions in both sports like cycling and football, who to talk to if you think you might have a head injury, what helmets actually do, the signs and symptoms of a concussion and the protocol to getting back to sport, and more.  Our guest today is Dr. Steven Broglio.  His research centers on improving athlete health and safety related to concussion by focusing on injury prevention, early recognition, and management. His research also looks at the long-term effects of concussion on various aspects of motor control (e.g., walking, hand motion, reaction time) across the lifespan.  He is also a cyclist himself.  I was introduced to Dr. Broglio by Dr. Kristin Keim who has also been a guest on this show.

As someone who has had a few broken bones and concussions over my 13 year career as a cyclist, I wanted to stress that racing or pushing yourself hard while injured or concussed is not worth it.  It's hard to stop yourself. I've done a lot of stupid things as an immature athlete who felt she had something to prove.  Fortunately, there were no negative consequences but their could have been.  It's pretty serious when you've injured your brain and it's not worth risking your most important asset to get in another ride, even if it's a World Championship!

 Listen Now

 

Topics Discussed in the Podcast  myths of concussions in both sports like cycling and football who to talk to if you think you might have a head injury what helmets actually do the signs and symptoms of a concussion the protocol † getting back to sport Links Contact Dr. Broglio Groups Medicine of Cycling Join! Plant-Powered Tribe Facebook Group Get the Gear - My Lifestyle Brand Moxy & Grit (like the unicorn socks, and more!) Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

     

Ask a Cycling Coach (TrainerRoad)- Can You Get Faster Riding 3 Hours Per Week? And How to Recover & Measure Fatigue, Trainer vs Outdoor Riding, How to Actually Train

Mar 9, 2018 01:13:31

Description:

As athletes, we all know if we exercise, we'll feel better and get stronger.  When you start adding in focus and structure, I like to say that you are no longer just exercising: you are training.  As a Professional Athlete myself, I've been through pretty much every scenario of trying different things in my training, I've been chronically overtrained, I've played with doing minimal training, and I'm always looking for the latest research and methods for improvement.  Today's guests are two people I respect and continually follow for new information - they are the backbone behind the popular cycling trainer app: TrainerRoad.  I've personally used TrainerRoad to get me through the winters and I even train for long stage races indoors using the dynamite combo of Trainer Road and the Wahoo Fitness KICKR Smart Trainer.  This episode isn't about riding the trainer per se, it's about a lot of pitfalls and common questions that come up with any type of endurance sport.  We have the Head Coach at Trainer Road, Chad Timmerman here today along with Jonathan Lee.  Chad has devoted his life to researching the science behind cycling and testing ways to get faster on the bike with over a decade of experience.  Jonathan Lee is Level II USA certified cycling coach and the host of the Ask a Cycling Coach podcast.  His background is in motocross, but he is an avid and high level mountain bike racer as well.  He is a good friend and also posts some really fun stuff on instagram.

I love the Trainer Road Ask a Cycling Coach Podcast because Chad, Jonathan and also Nate Pearson (who started TrainerRoad) answer listener's questions each week.  I also really enjoy their blog.  I wish I could sit and geek out about training with guys all day, but we had to condense it down to just one hour.  One hour where I took your questions from my facebook page and got some answers.  If I had to pick some key takeways from today's conversation for you, it would be understanding the importance of recovery and what that actually looks like, trying to figure out your body so you can tell if you're starting to get overtrained, how much you actually need to train to get faster, how to balance training with a full life, the key to success at stage races, and more.  As Jonathan said in the show, "Experience reigns supreme" so by trying new things and getting to know our own body and trends, we can be a more intuitive athlete.

Listen Now

 

Topics Discussed in the Podcast  Does Foam Rolling Work? How to measure fatigue & heart rate variability What does a rest day look like? Identifying the razors edge of training vs overtraining Is riding inside the same as riding outside? the secret to success at a stage race how to manage expectations when you have a full life coming back from sickness how to pick a coach Links TrainerRoad Website TrainerRoad Podcast TrainerRoad Twitter Join! Plant-Powered Tribe Facebook Group Podcast Sponsor: Health IQ

Life insurance savings for people like us who actually eat healthy and take care of our body.  Get a quote or mention “Sonya” when you talk to an agent.

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

     

Josh LaJaunie: The Personal Power to Lose 220 Pounds, Change Your Life and Even Win an UltraMarathon

Feb 25, 2018 01:22:33

Description:

Today, I had the opportunity to talk to Josh LaJaunie.  I first heard him on the Rich Roll Podcast about a year ago and was blown away by his story.  I literally had to stop by bike while listening because his story was so overwhelming and his authenticity and passion were contagious.  His story is a powerful one of transformation.  It's about how taking one brush stroke after another can create a beautiful masterpiece.  The Josh LaJaunie you see now is an enthusiastic ultrarunner who has been on the cover of Runner's World, laughed with the hosts on Good Morning America, and how regularly speaks around the country.  He is part of not only the Plant-Based Community, but an even bigger one - how to help people lose weight and create positive change in their lives.

Josh wasn't always the man you see today and he'll be the first to tell you that he never imagined his life to take such a fortuitous turn.  He grew up as a self-proclaimed "coon-ass." (more on that later).  Josh grew up in the Bayou close to his family and grandfather (Bam-Bam).  As his weight escalated to 420lbs, Josh tried everything to lose wei   ght but nothing stuck.

One day, he and his brother went to the gym and he later decided to run a 10k while being well over 300lbs.  As he got more into running, he found confidence in himself and the courage to commit to change. He started to like the person he saw in the mirror.  He said, "You build trust in yourself, you did what you said you were going to do."   A landslide of events happened that pulled Josh onto his path including the Saints winning the superbowl in 2010 and reading the book "Born to Run."

In this show, we talk about the importance of taking action in your life and how taking action creates personal power.  We talk about the relationship we have with food, the importance of family and role models, what self-acceptance actually looks like, how to build self-confidence, and embracing setbacks in life.

 

Topics Discussed in the Podcast  taking action in life importance of following through and creating personal poewr culture, identity, and the relationship with food importance of family and role models what self acceptance looks like how to build self-confidence importance of community embracing setbacks in life Josh's accomplishments and journey as a runner Links Josh LaJaunie on Instagram Josh's Website Born to Run The Rich Roll Podcast with Josh Episode 1 ; Episode 2 Josh on Good Morning America  Join nearly 1,000 people like you!

Free Facebook Group: Plant-Powered Tribe

Podcast Sponsor: Health IQ

Life insurance savings for people like us who actually eat healthy and take care of our body.  Get a quote or mention “Sonya” when you talk to an agent.

Support the Show

Subscribe & Leave a Review on Apple Podcasts: Subscribe  HERE  and leave a (5-star perhaps?) review on the iTunes Show Homepage  HERE. This helps get more eyes (and ears) on the show!  I really appreciate your help!

Contribute to my work on Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!  New, if you would like to make a one-time donation, please email me. 

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

How to be a Writer + Female Leaders with Bicycling Magazine

Feb 23, 2018 58:12

Description:

Last year, I went to the Bicycle Leadership conference and discovered that Bicycling Magazine appointed a new Editor-in-Chief, a female Editor-in-Chief, Leah Flickinger.  I was excited to see that one of cycling's biggest publications had a female at the top of their leadership.  I did more research into who was working at the magazine and noticed something exciting - over half the team was comprised of females.  In the bike world, empowering women to ride and to work in the industry is a common topic.  I was excited to see that Bicycling took the reins and actually did what a lot of businesses say they are going to do: create equal opportunity for women.   When Leah was appointed, she was quoted in BRAIN Magazine, "Cycling in general is becoming more diverse in terms of gender, race, and age. I'm thrilled to lead the Bicycling team as we reflect this growth while continuing to expand the gear and fitness content our existing readers know and love."

We also have Bicycling's Features Editor, Gloria Liu on the show. I met Gloria before I even know she worked at Bicycling - she stood on top of the Enduro Podium every day at the Transsylvania Epic Stage Race.  I later found out that she worked at Bicycling as well!  It was great to connect with these two very inspiring women.

As a long-time freelance writer myself, I often get questions about how I started, how to be a writer, and how to even pitch to magazines.  I thought that instead of just giving my 2 cents, I'd bring in true literary acumen to the microphone. In the show, you'll get to hear how both of these women got into cycling, how they became writers - it might not be what you expect to hear, how to pitch a story to magazine, a little behind the scenes of Bicycling Magazine, and our commentary on the bike industry and how to encourage more female leadership and participation.

Listen Now

 

Topics Discussed in the Podcast  How you got into writing How you started at bicycling how bicycling is different from other cycling publications, how it really encourages people in the sport editor in chief role and what that meant to you, what types of changes you wanted to make (if you can talk about it) the role of female leadership at Bicycling, does it influence content in different ways? bike industry females, females in male dominated environments and navigating that how to pitch to a magazine how to actually become a writer most inspiring story from Bicycling

 

Links Leah Flickinger's instagram Gloria Liu's Instagram Bicycling Magazine Join! Plant-Powered Tribe Facebook Group Friend of the Podcast: Health IQ

Life insurance savings for people like us who actually eat healthy and take care of our body.  Get a quote or mention “Sonya” when you talk to an agent.

Support the Show

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

     

Three Important Questions about Plant-Based Diets with Thought For Food

Feb 15, 2018 01:06:55

Description:

Aaron Stuber and Jackson Long are the plant-based duo behind Thought for Food Podcast and TV. Their mission is to educate and inspire people to live healthy, compassionate, and adventurous lives through plant-based nutrition.  I personally enjoy their show and use it as one of my guides for staying up to date on the latest evidence-based nutritional science. They are both high level athletes and always have interesting insight about how to be a plant-based athlete.  They are both interesting individuals in their daily life as well. Aaron is a registered nurse and also a Health and Wellness Coach.  Jackson is an elite cyclist, finishing his Master's Degree in Applied Nutrition, and has the eCornell certification for Plant-Based Nutrition (something I want to get!)

I love these guys because they are authentic, unpretentious, and hilarious.  Th  is was a fun episode because we talked about a lot of the frequently asked questions about plant-based diets.  We talked about how they formed Though for Food, how to be a plant-based athlete, the truth about fat, the Blue Zones and longevity, and how to know what to believe in terms of nutritional studies.

Topics Discussed in the Podcast  How TFF started How to be a Plant-Based Athlete The truth about fat and why you need it caloric density How do you know if a nutritional study is trustworthy? Blue Zones Tips for traveling on a plant-based diet  Links TFF Podcast TFF Website Thought for Food TV TFF Newsletter Cronometer Blue Zones Podcast Sponsor: Health IQ

Life insurance savings for people like us who actually eat healthy and take care of our body.  Get a quote or mention "Sonya" when you talk to an agent.

Support the Show

If you would like to support the growth my show, I'd love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

   

Body Image: Disordered Relationships with Exercise and Food with Dr. Kristin Keim

Feb 9, 2018 01:08:31

Description:

Dr. Kris Keim is a well-known sports psychologist and work's with some of cycling's top athletes. She has her doctorate in clinical psychology and her master’s in sports psychology AND she was actually my very first podcast guest.  The link is in the show notes if you want to go back and listen to it!  She is incredibly passionate about helping others.  She said, "During my competitive cycling career I started to understand how the mind and body worked in a way that could help and/or hinder one's performance. Being a part of a team was something I enjoyed, but it also opened the door for me to help others reach their full potential. Honestly, I would rather suffer on a climb for a teammate and help them stay calm and collected so they could go for the win. This mindset helped me realize that perhaps my purpose was not behind the handlebars, but rather behind an athlete/client offering them psychological and emotional support. This is what I refer to as the human side of sport and performance. Remembering that athletes are people who have feelings and imperfections." She is an expert and is well-versed in a lot of the topics that come up daily with her clients.  We'll go deep into one of those topics today: body image and disordered relationships with food and exercise.

I'm so thankful to have the privilege to know and work with Dr. Keim.  She has been my rock when things get hard.    As athletes and even as human beings, we all have had our struggles with wanting to look good, wanting to feel good, trying to have a healthy relationship with food and also, trying to have a healthy relationship with exercise.  Some of us might night even realize that our relationship with exercise could be unhealthy.  We simply just call ourselves "passionate endurance athletes" but there is a balance between obsession and being healthy.

In the show, we talk about how to cultivate a positive body image, our self-worth and how it can be dangerously tied to how we look, what a disordered relationship with food or exercise looks like and how we can work on it, and the importance of having people to talk to about these things.

 Listen Now

 

Topics Discussed in the Podcast  Triggers and reasons for why we might have a negative body image How to improve your body image How to have a better relationship with food and your body Self-worth and self-love related to our perception of our body   you have a disordered relationship with exercise How to have a healthier, more balanced outlook as an athlete How to get help Links Contact Dr. Kris Keim's + her website Dr. Kris Keim's instagram Episode 1 of the podcast with Dr. Kris Keim! Her article on Disorders and Body Image in Cycling Join! Plant-Powered Tribe Facebook Group Friend of the Podcast: Health IQ

Life insurance savings for people like us who actually eat healthy and take care of our body.  Get a quote or mention "Sonya" when you talk to an agent.

Support the Show

If you would like to support the growth my show, I'd love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

 

Lauren Gregg: Life Lessons from Living in a Van

Feb 1, 2018 01:04:27

Description:

You'd never guess that Lauren Gregg wasn't a cyclist growing up.  She identified as an artistic musician type.  It wasn't until she decided to grab her dad's dusty bike out of the garage and start mountain biking on a whim that she turned into an athlete.  The simple yet life-changing decision to start mountain biking has enabled Lauren to carve her own path. Starting as an XC racer, she moved up through the ranks and eventually found a love for Enduro. Enduro is an interesting sport. You ride a bigger travel mountain bike and there's a huge course you have to complete.  You have to endure the fatigue of riding all the climbs, but only certain descents are timed.  With a passion for travel and a fortuitous relationship with Ford, Lauren decided to move into a sprinter van.  That sprinter van was her year round home for 2.5 years.

In the show, we talk about Lauren's path to becoming a professional cyclist.  One day, some old racer guy told Lauren Gregg, "You'll never be able to make a living as a female mountain biker. It's not possible.  It's just not something that will ever happen."  And that was game on for Lauren.  We talk about all the important lessons she learned about life from living alone in her van, the logistics of actually living in a van, the concept of what home means, the importance of community, and the interesting and positive life changes she is going through right now.

 

Topics Discussed in the Podcast  Lauren's path to becoming a professional cyclist her transition to enduro how and why she decided to move into a van the things she has learned about life living in a van what it's like to be unplugged and by yourself what defines "home" importance of community her new role at Fuji how she is transitioning back to living in a house

 

Links & Lauren's Favorite Reads Lauren Gregg's Instagram Mindfulness in Plain English by Bhante Henepola Gunaratana The Big Picture: On the Origins of Life, Meaning, and the Universe Itself  by Steve Carol The Science and Philosophy of Enlightenment: Why Buddhism Is True by Robert Wright  13 Things that Don't Make Sense: The Most Baffling Scientific Mysteries of Our Time by Michael Brooks     The Age of the Unthinkable: Why the New World Disorder Constantly Surprises Us And What We Can Do About It  by Joshua Cooper Ramo Podcast Sponsor: Health IQ

Life insurance savings for people like us who actually eat healthy and take care of our body.  Get a quote or mention "Sonya" when you talk to an agent.

Support the Show

If you would like to support the growth my show, I'd love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

   

You CAN Prevent and Reverse Disease with Dr. Caldwell Esselstyn

Jan 26, 2018 52:14

Description:

Dr. Caldwell Esselstyn is a pioneer in medicine.  He currently directs the cardiovascular prevention and reversal program at The Cleveland Clinic Wellness Institute and has saved thousands of lives. As a surgeon, he was operating on patients with breast cancer.  Disillusioned by treating the disease and never addressing the cause, he decided to do his own research.

From his bio: "In 1995 he published his bench mark long-term nutritional research arresting and reversing coronary artery disease in severely ill patients. That same study was updated at 12 years and reviewed beyond twenty years in his book, Prevent and Reverse Heart Disease, making it one of the longest longitudinal studies of its type. In July of 2014 he reported the experience of 198 participants seriously ill with cardiovascular disease. During 3.7 years of follow up of the 89% adherent to the program, 99.4% avoided further major cardiac events."

Dr Esselstyn is incredible and I highly recommend watching Forks Over Knives. It changed my life! There are so many stories of people end stage heart disease following the protocol in his book and living for decades after being sent home to die. 

Listen Now Topics Discussed in the Podcast  Dr. Esselstyn's Olympic Journey to a Gold Medal Dr. Esselstyn's global research to link diet to breast cancer, heart disease and more Many stories of how he used diet to reverse end stage cardiovascular disease How to manage disease with diet (and you can even start at age 70!) How a plant-based diet helps you as an athlete The strongest blood vessel dilator in the body: Nitric Oxide How much oil or natural foods w/oil can you eat?  Links His book: Prevent and Reverse Heart Disease Prevent and Reverse Heart Disease cookbook Podcast with Rip Esselstyn (Dr. Esselstyn's son) Join! Plant-Powered Tribe Facebook Group Friend of the Podcast: Health IQ

Life insurance savings for people like us who actually eat healthy and take care of our body.  Get a quote or mention "Sonya" when you talk to an agent.

Support the Show

If you would like to support the growth my show, I'd love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play Spotify

Thanks for listening!

 

Tejay Van Garderen: Inside the Head of a Tour de France Racer

Jan 20, 2018 56:46

Description:

Today’s guest is no stranger to the cycling world.  He has finished 5th  two times at the tour de France, won stages in races like the Giro D’Italia and the Vuelta Espana. His name is Tejay Van Garderen and he currently rides for BMC Racing.  This guy is in on top of the world stage of professional road cyclists. The thing I really enjoyed about Tejay is that he was really down to earth and easy to talk to in our conversation.  My husband Matt co-hosted this episode together and we both thought that Tejay seemed like a truly genuine guy.  He has been racing since the age of 10 and has had his ups and downs over his career.  We talked about how to deal with expectations, especially when you aren’t meeting them.  We talk about his background in racing and what it’s actually like to race at his level. In interviews at some of these grand tours, you don’t get to hear the whole story and Tejay told us a lot of interesting stories. We talk about what it’s like to have little kids and a wife and travel like he does.  Tejay also tells us what inspires him, how he maintains race weight, and how he actually approaches racing a 3 week race like the Tour De France.

Topics Discussed in the Podcast  Tejay's background and how he got into cycling What inspires Tejay Tejay's ride with Reggie Miller Why pro riders choose to live in Giron The mental and physical game of riding the Tour de France Balancing family life as a Pro Tour Rider How he maintains race weight Is there still a culture of doping?  Links Tejay Van Garderen Wikipedia Page BMC Racing Team Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

Breakfast Table Chats: How to Deal with Self-Doubt (A Personal Story)

Jan 14, 2018 19:23

Description:

Yesterday, I had moments of self-doubt and feelings of wanting to give up.  Here is a breakfast table conversation with my husband Matt.  We talked about what I was feeling, how to navigate self-doubt, and how to accept these feelings. 

Healthy Weight Loss and Food Addiction with Chef AJ

Jan 10, 2018 01:02:47

Description:

Just because you don't eat meat or dairy doesn't mean that you're healthy. Chef AJ can relate.   She said, "For 26 years, I was the quintessential fat vegan.  It wasn't until I had a health scare.... that I realized I had to do something."  She is a self-proclaimed recovering food addict and a classically trained chef, author, and speaker. As an unhealthy vegan for most of her life, she jokes that "skittles was a fruit" and "cakes and candies" were a food group. 

When she discovered she had pre-cancerous polyps in her colon at age 43, things started to trained.  Refusing to undergo surgery due to a fear of anesthesia, she found the Optimum Health Institute in Southern California where diet and lifestyle were used to help people with diseases.  Six months later, the polyps were gone  she went a little deeper into nutrition and started eating a plant-exclusive diet and eliminated ALL processed foods for good.

After she became aware of her addiction to certain foods, she stopped eating oils, sugars, and added fats.  She has a facebook page, a YouTube Channel, and 2 books to guide people on how to overcome food addiction and how to maintain a healthy weight.  She also speaks around the country - that's how we met!  Chef AJ also says that not everyone has a food addiction problem (her husband does not), and that people can have varying levels of sensitivity.  

Check out her Ultimate Weight Loss Program!  

 

Listen Now Topics Discussed in the Podcast  Chef AJ's story What is food addiction What is classified as a processed food Oils + Sugar Addiction Refined carbs: sugar, flour, alcohol Secrets to Ultimate Weight Loss Her freshly coined term: cyclorexia Links Chef AJ's website Chef AJ's YouTube channel Her book: Unprocessed True North Health Center Calorie Density Chart Chef AJ's Facebook Page Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

 

   

Behind the Scenes with 7x World Champion and Pioneer Athlete Rebecca Rusch

Dec 29, 2017 55:30

Description:

Rebecca Rusch is one of the most prolific adventure athletes out there.  From first ascents as a rock climber (El Capitan in Yosemite) to kayaking in the Grand Canyon to taking her bike up Mount Kiliminjaro, nothing stops the Queen of Pain.  Rebecca was one of the top Adventure Racers before becoming a pro mountain biker and is the 7x World Champion in several sports.  

Rebecca's depth goes far beyond her athletic endeavors.  She's a speaker, author of her book Rusch to Glory, a filmmaker with her most recent film Blood Road, and an event producer with Rebecca's Private Idaho.  Her palmares and activities are so vast that I highly recommend checking out her website for more! 

This is a fun episode of the show because we talk about so many interesting topics. 

Rebecca's father was shot down in the Vietnam War when she was just a young girl.  Haunted by the unknown and not knowing exactly what happened to her father, she decided to go find him.  Rebecca rode the entire 1,200 miles of the Ho Chi Minh trail with Vietnamese riding partner, Huyen Nguyen.  They picked up clues along the way and Rebecca plugged in to Vietnamese culture in a big way.  So much so that she is currently on her way to Laos to lead a guided ride and sells bracelets made of unexploded bombs.  The money is donated to remove more of these unexploded bombs. 

Watch the Blood Road film here.

We also talk about core values, vulnerability, and pivot points in her career.  I hope you enjoy listening to this episode as much as I did! 

Listen Now

 

Topics Discussed in the Podcast  Dynamic career and career pivot points Core values What racing means Risk taking and the unknown Female athlete, tools used in her career Blood road process/filming/Vietnam vulnerability Links Rebecca's Website Blood Road Film Be Good Bracelet Rebecca's Book: Rusch to Glory Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

 

   

 

 

Myths of the Mediterranean Diet and the Plant-Based Palate with RD Julieanna Hever

Dec 21, 2017 57:59

Description:

Julieanna Hever is a well-known plant-based dietician, author of 2 books, and has her own TV Show!  She is also a columnist for VegNews Magazines and has been featured on The Dr. Oz Show, The Steve Harvey Show, Reluctantly Healthy, The Marie Osmond Show, The Jane Velez-Mitchell Show, and E! News, co-stars on The Chef and The Dietitian, on numerous radio shows, and lectures extensively around the world.

Topics Discussed in the Podcast  How our metabolism works (oxidative priority) Omega 3s vs Omega 6 Supplement recomme3s vs Omega y: how do you do it and is it easy How your Palate changes Is the Mediterranean Diet Healthy? Links Complete Idiots Guide to Plant-Based Nutrition book Vegiterranean book Julieanna Hever's Website Julieanna's Twitter Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

 

       

Risk vs. Reward: Taming the Backcountry with Ski Mountaineer Caroline Gleich

Dec 13, 2017 49:06

Description:

Caroline Gleich is a magnet for adventure.  She is one of the ski mountaineering world's most prolific skiers.  She has been on the cover of many skiing magazines, premiered in Warren Miller films, and skied some of the most challenging lines around the world. Most notable and recent was that she was the 4th person ever and first woman to ski all 90 lines in the Chuting Gallery in the Wasatch Range.  Caroline will be the first to say, "Ski Mountaineering is really dangerous."  She is also an environmental activist.

Backcountry skiing is so much more than being a skilled skier.  You have to have intuition; when to summit and when not to ski. When to push past the shaky heart in the throat fear and when to listen to it.  So why does she do it? 

This podcast is about so much more than just adventures and how to decide what to do when faced with a challenge.  It's about how to stand up to cyber bullies, it's about gender equality, what it's really like to be an endurance athlete and how isolating that can be, and it's about what it really means to be brave. 

Listen Now

Watch Caroline's documentary with REI and read more about it here

Topics Discussed in the Podcast  Her journey to becoming a ski mountaineer How to know when to turn back and manage fear and danger Caroline's challenges with cyber bullying How Caroline makes a living as a professional athlete and the path to becoming a sponsored athlete Gender bias and what it's like to be a female skier  What it's like to be a 5 ft tall Ski Mountaineer Links Caroline's Instagram Carolines Website My Facebook Group: Plant-Powered Tribe The Hoodie I designed with Primal Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

 

       

How to Be a More Confident Athlete with Lesley Patterson and Simon Marshall

Dec 6, 2017 01:04:59

Description:

Do you ever have thoughts and feelings that you don't want? What does mental toughness mean?  Do you ever worry about what people think about you or wish that you were more confident? These are all questions that 3x X-Terra World Champion Lesley Patterson and Simon Marshall, PhD have addressed in their book, "Brave Athlete: Calm the F*ck Down."  

It was great to talk with both of them.  Lesley is a badass- 3x World Champ and Coach.  Her insight and depth of knowledge is incredible.  Simon is a former professor of family and preventive medicine as well as sport and exercise psychology.  He has a lot of practical experience as a Sports Psychologist (even to the Professional BMC Road Racing team).  

I enjoyed their book - they break everything that I regularly love to think and talk about into bite size chunks that can be applied to sport and life.  You'll have to listen for more! 

  Topics Discussed in the Podcast  Naming the book How to cope if your event or ride isn't going well Where to derive self-confidence and how to build your self worth Difference between self-worth, self-confidence, self-esteem and self-efficacy Do you worry about what other people think about you?  Everyone does- listen on how to manage impression management and to embrace being a vulnerable human Eating disorders and body image: how to talk to someone who is having a problem or how to help yourself (focus less on the what your body looks like and more on what your body can do) Reframing things in a healthy way   Links link to the book: Brave Athlete: Calm the F*ck Down Audiobook version BraveHeart Coaching Follow Lesley on Twitter Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

 

   

Battling in Brasil with Power Team Sonya Looney and Gordon Wadsworth

Nov 30, 2017 01:03:17

Description:

Brasil Ride is a 7 day mountain bike stage race in Bahia, Brazil.  This was my 3rd Brasil Ride and I raced it the Mixed Category with Gordon Wadsworth. My husband, Matt Ewonus took the helm and hosted this episode.  This podcast episode is how it all went down!  Boiling sun, technical terrain, heat stroke, 4-6 hour days in the saddle, losing and regaining the leaders jersey, how to be successful as a team, strategies for winning and so much more!  If you missed the episode where we talked about our race in New Zealand back in February and a little preview of Brasil Ride, check it out here.  

Topics Discussed in the Podcast  Drug testing and what it's actually like (especially after racing 6 hours in the heat) What made this race so hard Dynamics of racing as a team and the keys to being successful Supporting friends The crazy Brazilian terrain and boiling sun Dealing with heat stroke Competitive moments Race strategy How to stay positive in a stage race Self worth and how it effects your attitude in a race (around 56 min) Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

 

Spray Paint, Cyclocross, China and Squid with Emily Kachorek

Nov 23, 2017 01:02:07

Description:

Would you spray paint your bike?  Emily Kachorek does.  Maybe you've seen a blur of color, stoke, and little orange creamsicles fly by you on the road or in a Cyclocross Race.  This month, I've been focusing on entrepreneurs, and I was intrigued by Emily because she thinks outside the box.  Not only is she creative and learned how to run a successful business, but she has her Master's in Biology and was a Professional Road Racer on the US National team.   

Tired of road racing scene, she put away the bike for awhile.  Inevitably, she rekindled her love of riding through commuting and found cyclocross.  Intrigued by new people, experiences, skills, and places, she jumped right in.  

Emily's vision for Squid started by wanting to be visible.  She designed her own kit and ended up adding her own custom spin to her bike. "My bike was painted this school bus yellow color and had this neon vibe going.... so I went to the hobby store down the street and got a bunch of sheet of neon vinyl."  

From there, she took her knowledge of the bike industry, her marketing prowess and understanding of how to bring value to a brand and applied it to bikes.  Squid Bikes was born.  The bikes are raw aluminum and buyers get to add their own personality using spray paint and fun graphics.  The buyer spray paints their own bike!

This show is co-hosted with my friend, Brian Kennedy.  Here's his YouTube Channel (BKXC) and the episode we recorded where I interviewed him! 

Topics Discussed in the Podcast  Racing in China The Travel Experience of China Why Cyclocross? Inspiration for Squid Bikes How to Spray Paint a Bike Links Squid Bikes Emily's Instagram BKXC YouTube Channel (co-host) Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

       

Unleashing the FreakShow: Beyond the Wine with Michael David Winery

Nov 15, 2017 50:01

Description:

Rage, Rapture, Lust, Gluttony, Sloth, Greed...what does this have to do with running a business, philanthropy, and backcountry skiing?  It all ties under Lodi's premier winery; Michael David Winery.  David Phillips is a co-owner of the winery with his brother Michael and their family has been farming the fertile soil in Lodi, California for 5 generations- since 1865 to be exact.  However, they weren't always growing grapes and making wine.  "My parents put up a card table on the side of the road and started selling tomatoes for 25 cents a basket.  I grew up with selling product at fruit stands" David said.

 

Long before the wine, the Phillips farm thrived at farmer's markets and fruit stands.  They started growing grapes for other wineries when one day, their biggest customer said they were not going to buy grapes.  With a full crop of luscious grapes, Dave said, "Let's do this ourselves and take matters into our own hands."  Changing your business model, investing in oak barrels, learning a new industry, and putting everything on the line is what it took to get started.  It took a decade of tripling down on their business and building it from the ground up but MD Winery now is the proud maker of the best selling Zinfindel in the world, 7 Deadly Zins.  They had some fun with names and their premium line of Zins includes names and wines like Rage, Lust, Greed, and more.  They didn't stop there- their FreakShow Cabernet is a 90 point wine for just 20 bucks and the label has, well, a FreakShow on it!

This conversation is about so much more than wine.  In fact, Dave and his wife Corene talk about how they have supported the local community of Lodi; from offering a helping hand to their competitors in the wine business to fundraising to build better sports facilities for high school students.  The Phillips family continues to farm in Lodi, but their crop extends far beyond food and wine.  They've cultivated a strong sense of community and continually strive to make the world a better place around them with their business as a launchpad. 

Topics Discussed in the Podcast  What Lodi, California is known for The history of Michael David Winery and how it was started Transition from being a farmer and working at farm stands to wine 7 Deadly Zins  Managing scaling and growing a business Supporting local community Leading by example to empower others to give back to their community Taking on ultra-endurance events like hiking Annapurna in Nepal, half-Ironman Triathlons, and backcountry skiing Links Follow Michael David Winery on Facebook  Get FreakShow Jerseys and other MD Winery Apparel FreakShow Cabernet! Fig Desert Recipe: quarter figs, bake them at 400deg till bubbly, add some nuts (like walnuts) and cook a few more minutes. DONE Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

   

Pioneering the New Age of Cycling Socks with DeFeet Founder Shane Cooper

Nov 9, 2017 51:06

Description:

What do British born rock stars, the hosiery capital of the world, cycling, and dyslexics have in common?  One man: Shane Cooper. After traveling with his band and playing music/bass professionally, Shane got really into cycling and consequently, socks.

“It kind of started by mistake” Shane said when I asked him how he started one of the most successful sock companies in the world.  Shane was racing his bike and needed to make some extra money to support his cycling habit.  He took the things he knew: marketing (from marketing his band and playing the bass), socks (his father sold sock machines and sock machine parts), and his ability to think outside the "socks" (he re-engineered how yarn was used to wick moisture).  DeFeet was born.

DeFeet has endured many ups and downs since its inception in 1992: theft, fires, tornadoes, and a constantly changing retail environment.  Think about it - we barely had the internet in 1992!  This is a conversation about entrepreneurship, overcoming adversity, maintaining integrity and so much more.  

  

Topics Discussed in the Podcast  How Shane started DeFeet The fire at DeFeet and how DeFeet had to rebuild itself Producing products in America (instead of outsourcing) The Integrity of the brand How DeFeet continues to innovate some throwback socks creating products using local industry Gravel creating and producing movies Musician Cyclists Links Follow DeFeet on Instagram Follow Shane on Instagram Ride Run Play Episode Contest Thermeator sock

Other Mentions:

My producer, Roma's Youtube Music Page F*cking Magical Unicorn socks Plant-Powered Tribe Facebook Group (everyone is welcome)

WATCH

The Adventures of the Graveled High Rouleur

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

Reggie MIller Trades Basketball for Mountain Biking

Nov 1, 2017 01:08:41

Description:

When an NBA Hall of Famer and Olympic Gold Medalist says "Mountain biking is my new basketball," you know he means business.  Reggie Miller, the Knick Killer, is also killing it on the trails.

If you've been watching the Legend's Instagram, you've noticed that the majority of his photos are of him on a mountain bike, sporting familiar gold and navy blue Pacers colors with BOOM BABY splayed across the chest.  When he's not announcing for TNT, starring on movie sets, or playing with his adorable children, Reggie is pedaling on his home trails in Malibu, California.  Not only that, but Reggie has rocked the top step of the podium at some of his local races in Southern California.

Reggie and I met on instagram.  I couldn't believe my eyes when I saw it was THE Reggie Miller asking me about mountain biking equipment, skills, and training.  It was surreal and I was excited that someone of his caliber was so interested in the sport that I've dedicated all my energy towards.  ...and then he asked me to be his coach.

 

My husband (Matt Ewonus) and co-host in this episode and I went to visit Reggie in Malibu last month. We got to ride with him, give him pointers on mountain bike training and skills, and most importantly, just spend time face to face with him.

[caption id="attachment_10132" align="alignleft" width="550"]Reggie is incredibly humble, fun to be around, curious and tenacious, and a great example of what it means to be a good human being.

This is an energy-packed show with a lot of great stories about how Reggie found mountain biking and what the sport means to him. We also talk about Michael Jordan (he is going to get dropped), trash talking, mental toughness, Dropping Dimes Foundation, the Uncle Drew Film, being a father, and the 2 things Reggie Miller believes are key to being a good person in life.

 
Topics Discussed in the Podcast 

How Reggie got into mountain biking trash talking key elements of being a good person what mountain biking means to Reggie Dropping Dimes Foundation Uncle Drew Film being a father how to perform under pressure Michael Jordan stories Links Follow Reggie on Instagram Donate to the Dropping Dimes Foundation Uncle Drew Film   Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

Reggie MIller's Path from NBA Hall of Fame to the Mountain Bike

Nov 1, 2017

Description:

When an NBA Hall of Famer and Olympic Gold Medalist says "Mountain biking is my new basketball," you know he means business.  Reggie Miller, the Knick Killer, is also killing it on the trails.

If you've been watching the Legend's Instagram, you've noticed that the majority of his photos are of him on a mountain bike, sporting familiar gold and navy blue Pacers colors with BOOM BABY splayed across the chest.  When he's not announcing for TNT, starring on movie sets, or playing with his adorable children, Reggie is pedaling on his home trails in Malibu, California.  Not only that, but Reggie has rocked the top step of the podium at some of his local races in Southern California.

Reggie and I met on instagram.  I couldn't believe my eyes when I saw it was THE Reggie Miller asking me about mountain biking equipment, skills, and training.  It was surreal and I was excited that someone of his caliber was so interested in the sport that I've dedicated all my energy towards.  ...and then he asked me to be his coach.

 

My husband (Matt Ewonus) and co-host in this episode and I went to visit Reggie in Malibu last month. We got to ride with him, give him pointers on mountain bike training and skills, and most importantly, just spend time face to face with him.

[caption id="attachment_10132" align="alignleft" width="550"]Reggie is incredibly humble, fun to be around, curious and tenacious, and a great example of what it means to be a good human being.

This is an energy-packed show with a lot of great stories about how Reggie found mountain biking and what the sport means to him. We also talk about Michael Jordan (he is going to get dropped), trash talking, mental toughness, Dropping Dimes Foundation, the Uncle Drew Film, being a father, and the 2 things Reggie Miller believes are key to being a good person in life.

 
Topics Discussed in the Podcast 

How Reggie got into mountain biking trash talking key elements of being a good person what mountain biking means to Reggie Dropping Dimes Foundation Uncle Drew Film being a father how to perform under pressure Michael Jordan stories Links Follow Reggie on Instagram Donate to the Dropping Dimes Foundation Uncle Drew Film   Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

Adventure Stories of Power Couples with Gordon Wadsworth and Emily Hairfield

Oct 26, 2017 58:34

Description:

You know those couples that seem to always be happy?  Those people who always seem to be having cool adventures?  Gordon Wadsworth and Emily Hairfield are those people.  This show is about secrets of being a biking couple, singlespeeding, and some adventure stories. Matt Ewonus (Sonya's husband) co-hosts this episode with Sonya.  

In this show:

life lessons from riding a tandem bike background on Gordon's racing Racing 100 miles on a singlespeed WHY ride a singlespped fun stories about racing The Pioneer in New Zealand together sleeping in a 2 person van with 2 couples secrets of happy relationships

Support the show on Patreon: patreon.com/thesonyalooneyshow

My Journey as a Plant-Based Athlete and Creating Positive Change: My Speech at VegFest

Oct 11, 2017 45:57

Description:

This week’s episode is a speech I gave about my journey as a plant-based athlete at the San Francisco Veg Fest (called the World Veg Fest). It was my first time to a VegFest and first time speaking outside the bike world about my diet. I wanted to share it with you on my podcast.

There will be a video available soon of the speech as well so you’ll be able to see the accompanying slides. I’ll update this post with the video after I receive it.

Topics covered in my talk:

My background pertaining to making changes in life


A brief history of my career as a professional cyclist


My transition to eating a plant-based diet. Here is an associated blog post with resources.


How to be inclusive and build community


My Top 5 Performance Enhancing Foods


LINK to the Plant-Powered Tribe Facebook Group I started. Everyone is welcome (you don’t have to eat a plant-based diet. It’s for people who are interested in adding in more healthy foods and a community group where everyone can participate in the conversation)

Thanks so much for listening to my show. It means a lot to me that you take the time to listen to the podcast each week and I also really appreciate the iTunes ratings, those helping me financially support the show on Patreon with as little as $4/month, sharing the show with your friends, and for your messages of encouragement. It means the world to me that this show helps you be more motivated to be healthier, spend time fostering personal growth in whatever ways are significant to you, and that I can bring nutritional information too! Your feedback is greatly appreciated and it helps me stay motivated as well! I couldn’t do it without you guys!

To share the show with your friends, copy this link 

I am on my way to Brazil today for my last race of the season- Brasil Ride! It’s a 7 day stage race. I’ve done it a few times, but this time it’s a new course I’ve never ridden. The previous course is up there among the hardest stage races I’ve ever done. I’ll be racing this one with Gordon Wadsworth in the Mixed category.

Follow the adventure on Instagram! I’ll be posting IG stories and photos from the trip and the race!

America's Rising Star Kate Courtney: Mountain Bike National Champion

Oct 4, 2017 57:54

Description:

Kate Courtney found her love for cycling with tandem bike rides with her father in middle school and enjoying blueberry pancakes after the ride. "It was really just a vehicle for pancakes," she laughed. This was the beginning of 10x National Champion Kate Courtney's career on a bike.  Who knew that the little girl pedalling behind her dad in the woods of Mount Tam would become one of the top female cyclists in the world?  She started her racing career at the age of 14 in the NICA NorCal League, rapidly moved up the ranks and was racing Junior World Cups just 2 years later.

Kate is down to earth, approachable and vibrant.  As a recent graduate from Stanford University, she knows a thing or two about balancing school with training and travel as well as commitment.  She also knows what it takes to perform at the highest level.  She is sponsored by Specialized and won the U23 Elite World Cup series this year.  Next year, the 22 year old will be turning 23 and racing in the Elite World Cup Circuit.

Topics Discussed in the Podcast 

how to deal with pre-race nerves how to view results and self-worth social media and how it builds community women's cycling her path to becoming a professional cyclist how to be more flexible when things don't go as planned Links Her CyclingTips article on balance and being a student athlete Her CyclingTips article on the mental side of racing Kate Courtney's Instagram Kate's page on Specialized

 

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

Secret Tips from the Pros with Mountain Bike Skills Legend Ryan Leech

Sep 26, 2017 56:16

Description:

"Once you start acknowledging, and looking at, and being honest with yourself the role that the ego plays in the sport, and it's a big deal in mountain biking... once that starts to be addressed, then some smarter decisions can be made."  -Ryan Leech   Ryan Leech is one of the world's best Trials Mountain Bikers and has even performed with Cirque du Soleil.  But what is trials?  Trials is a discipline of mountain biking where you have to navigate an obstacle course at very slow speeds without putting your foot down.  In his shows, you will see him hopping from a railing to a rock like he is on a pogo stick or jumping up onto trailers.  To be a trails rider, you basically have to be a ninja on a bike.   Not only is Ryan one of the best technical mountain bikers in the world, but he is a meditation and yoga instructor and has an online skills coaching business called Ryan Leech Connection where he breaks down mountain bike skills into bite sized chunks. Most people who learn to mountain bike pick up the bike as a trial by fire, but we never learn the proper skills involved in a formalized coaching setting.   Check out these videos to get a a playful idea of Ryan's skills!

In today’s show, we talk about Ryan got into mountain biking, and it started with riding a bike as a paperboy and a mountain bike magazine!  Trials demands a headspace where you have to be completely focused but also calm. Ryan has performed in many trials shows and he says his favorite thing is connecting with his audience.  And he talks to you on a headset microphone while he rides along the narrowest railing you've ever seen and jumps 10 ft into the air to land on something else. We also talk about his online coaching program where not only does he have several other coaches and ambassadors with hundreds of instructional videos, but a mental fitness element.  I can definitely relate to the need to work on mental fitness because it’s self-awareness that helps you move forward, and also helps you understand the ego.  Sometimes people ride too hard or try things they shouldn’t be because they feel pressure to prove something.       Topics Discussed in the Podcast  how you become a Trials rider meditation transition from full time pro to coaching  patience the role ego plays during technical mountain biking Ryan's online coaching and his passion for teaching Links Ryan's online coaching: Ryan Leech Connection Interesting Infographic about Ryan's Career Ryan's Instagram

 

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

 

The Most Powerful Influence in Your Life is in Your Head: On Self-Compassion with Dr. Kristin Neff

Sep 19, 2017 47:27

Description:

"The person inside your head that you're with 24/7 is yourself. So you have to be your own supportive friend. I tell people you have a choice. you can be an inner ally or an inner enemy. It's that simple.  The voice in your head can either be kind, supportive, encouraging, nurturing 24/7 or cutting you down telling you you're a loser, you're no good, you're not good enough." - Dr. Kristin Neff

The voice inside our head is possibly one of the most powerful influences on our lives.  Most people are very self-critical and hard on themselves.  Have you ever noticed that if a friend makes a mistake, you say "oh, that's ok, everyone makes mistakes" but if you make the same mistake yourself, you might say, "Ah Gosh! I'm such an IDIOT!"  How we talk to ourselves is extremely powerful and being mindful about your self-talk is the key to getting started. One of my favorite quotes is "The voice inside your head that says you can't do this is a liar."  I first learned about training my inner voice to be more supportive and gentle with the spiritual element of my yoga practice.  The good news about the voices in our head is that they are trainable and it starts with self-compassion.  That's where I found Kristin Neff, PhD.

Kristin Neff, PhD is a pioneer in Self-Compassion is and widely recognized as one of the world's leading experts is creating measurable research in her field. She developed the first Self-Compassion scale enabling academic studies to be conducted about self-compassion in human beings. She also is an author of the book Self-Compassion.  She is also a speaker and associate professor in the University of Texas at Austin's department of educational psychology

The interesting thing about learning how to work with our inner voice in the light of self-compassion is that it actually makes us less afraid to fail and more accepting of who we are.  That makes us show up in a more easeful manner to the people around us as well.  

Topics Discussed in the Podcast  self-compassion vs self-pity 3 components of self-compassion techniques to work with the voice inside your head will you lose motivation if you have more self-compassion empathy vs compassion constructive criticism how to use social media for good Links Her Book: Self-Compassion Get her book on Audible (audiobooks) Self-Compassion.Org Dr Neff's Guided Meditations Kristin's TED Talk Horse Boy Mongolia Documentary and Book My TED Talk on Redefining Success 

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Thanks for listening!

 

Even Olympians Overtrain | Slowing Down with Caroline Burckle

Sep 12, 2017 01:12:08

Description:

Some people are wonderfully infectious with their smile and enthusiasm.  Caroline Burckle is one of those people.  Not only is she a positive force that transcends the 2 dimensional boundaries of social media, but she mentors athletes who are rising stars through her RISE LIFE business.  Caroline is a veteran in what goes on behind the scenes of human performance.  She knows about pressure, accomplishments, and hard work.  She has personal experience with overtraining. Caroline is a Bronze Medalist Swimmer performing in the 2008 Beijing Olympics in the 4 x 200m relay.  Not only that, she took gold in the 2007 Pan Am Games in the 800m freestyle, was the 2x NCAA champ, and was named the 2008 NCAA Swimmer of the Year!

I first found Caroline on Instagram and we instantly became online friends.  After only a few conversations with her, I was inspired by her energy, her commitment to personal growth, and her journey.  She was training to race the Othillo Swim Run World Championships with Hilary as her teammate and was planning to share the journey with Rich Roll and Chris Hauth. (Check out this New York Times article on the event and on Rich and Chris' adventure.)  Caroline suffered an unfortunate injury and fractured her heel (calcaneus) and had to pull out resulting in over 4 months of forced rest.  During that time, she decided to dig deep into the depth of her soul to continue learning more about herself. 

Topics Discussed in the Podcast  her journey as an athlete from a child to an Olympian, managing expectations, and competition how to redefine your life after retiring as a professional athlete continually searching for that next achievement and what that means personal identity and knowing that it's okay to always know your purpose the importance of rest, symptoms of fatigue the duality of pushing and pulling  Links Rise Elite Caroline Burckle's Website Caroline's Instagram Rich Roll's Podcast (mentioned in the conversation) Peak Performance "have the courage to rest" episode Youtube video with Caroline in Tahoe + Rich Roll & Chris Hauth & their podcast Across the Lake Swim Kelowna  

The Secrets of Goal Setting with the 12 Week Year

Sep 7, 2017 49:59

Description:

Goal setting is tricky. It's most common around January 1 when people are setting their New Year's Resolution. In fact, 92% of people who set them for the new year fail!  Here's a post I wrote about goal-setting. We are told that we need to have a 5 year plan, find our purpose, and set challenging goals but it's rare that you read about the actual process behind goal setting.  I've done a lot of my own research and found Brian P. Moran's book, the 12 Week Year.

As athletes, we have all heard of using periodization in our training.  Brian P Moran took Periodization and converted it into a goal execution system. In Brian's book, he creates a different system around goal-setting where you view your year as 12 weeks long and set only 2-3 new goals in that period.  Through process control, weekly scoring of your process, and by taking ownership of your execution, it's a lot easier to take the steps needed to lead you down the right path.  Brian says, "You don’t have to be perfect on the execution side. [stay on track] 80-85% or higher week in and week out and in most cases, you will accomplish the goal. You have to have the courage to measure your results and score your execution.”  In fact, I was reading Brian's book and used his system to get my podcast launched!  I had been dragging my feet for months because there was a lot of moving pieces, but by mapping out a weekly plan and checking back in with myself, I got it going!

Another big challenge with sticking to a goal is time management. Ever notice how clean your house gets when you need to study for an exam or write an article?  Or how you start checking your email to avoid doing other tasks?  Yeah, me too!  Brian discusses how to map out your time during the week including leaving time for fun!

Topics Discussed in the Podcast  how to prioritize your goals and tasks around your goals how to figure out what your vision is how to stay committed to a goal the process around setting a goal and how to execute it accountability and ownership of your process how to use time management and time blocking to slow down and focus what balance really looks like Brian's free email list for getting started Get the Book!!  The 12 Week Year Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play  

The Science of Plant-Based Nutrition with Dr. Michael Greger

Aug 31, 2017 32:07

Description:

When it comes to food and all the different views on what is healthy, how do you know what to believe? Overwhelmed with confusion and decision fatigue, most people simply just give up and I can see why! With so many different opposing views on what you should eat and what it means to be healthy, it’s often hard to know where to turn, who to trust, or what to do when it comes to our diet. I’ve personally felt frustrated with an overflow of conflicting information and rebuttles. The key is learning how to do your own research and how to know if a study is actually true. I personally eat my diet based on evidence-based nutrition with articles published in peer-reviewed journals. A huge resource for me has been NutritionFacts.org. Let’s talk more about that.

Nutritionfacts.org was founded by Dr. Michael Greger.  He is medical doctor, a New York Times Best-Selling Author, and internationally acclaimed speaker. As a little boy, his grandmother was diagnosed with end stage heart disease and had many bypass surgeries. She was confined to a wheelchair and the doctors said her life was basically over at age 65. Lifestyle medicine pioneer, Dr. Pritikin treated Michael’s grandma, Frances Greger with diet. Within weeks being treated with a whole foods plant-based diet, she was out of the wheelchair and able to walk many miles per day. Not only that, she was able to live another 31 years until age 96. Her incredible recovery inspired Dr. Greger to dedicate his life to medicine and he has made it his life’s work to comb through thousands of nutrition science articles and created nutritionfacts.org as a public service.

Nutritionfacts.org is a non-profit site about the latest research in nutrition. Dr. Greger presents informative evidence-based videos stemming from the latest peer reviewed journals. The website is run through donation only with no sponsorships whatsoever, and Dr. Greger does not receive any financial compensation. The purpose is to maintain integrity since so many studies and foundations are tainted by the persuasion of dollars. If you’d like to read any of the studies, there is a “studies cited” button next to all the videos.  

He recently published a blog post about how to decipher a study and whether you should believe it is valid or not.  Check it out here.

Dr. Greger is also a speaker and is constantly on the go talking about the power of plants. His book, How Not to Die is a powerful read and reference describing the top 15 killers of humans how to prevent them. 100% of his proceeds from his speaking and his book go to his 501(c)3 nonprofit NutritionFacts.org.

Topics Discussed in the podcast  how to decipher a scientific study - how to know what to believe where to get good resources for nutrition science what plant-based foods to add to your diet how food leads to diseases and how to prevent diseases like type 2 diabetes, heart disease, and cancer Dr Greger's personal story and his book, How Not to Die Show Notes: Daily Dozen App  (Also available for Android) How Not to Die book Brenda Davis Episode mentioned Athletic Performance videos on NutritionFacts Truehealthinitiative.org: top nutrition scientists in the world: global consensus on lifestyle medicine

How Not to Die Keynote 

[embed]https://www.youtube.com/watch?v=lXXXygDRyBU[/embed]

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon - thank you!

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play  

Special Edition: Ultra Mountain Bike Race in Colombia, Teamwork, and Adventure

Aug 22, 2017 55:40

Description:

Sonya Looney and Amy Beth McDougall won the La Leyenda Del Dorado - a 7 day ultra-endurance mountain bike stage race.  Amy is from South Africa and they met when Sonya raced the Joberg2C Stage Race in South Africa last year as competitors. This episode is about their experience as a team, how to race as a team, how to do a stage race, and all about their experience in Colombia. 

The La Leyenda Del Dorado is a premiere and one of the hardest stage races in South America.  It takes place in Caldas, Colombia with stages ranging from 1.5 hours to nearly 8 hours.  The terrain included high altitude jungles, volcanoes, and very steep climbs.

Amy and Sonya were overwhelmed with gratitude during the race. The Colombians were huge cycling fans with over a thousand people at the finish line each day.

How to Add in more Plant-Based Foods and Optimize Your Diet with Matt Ruscigno, RD

Aug 15, 2017 01:04:53

Description:

Matt Ruscigno knows a thing or two about extreme ultra-endurance sports and thriving on a plant-based diet. He has been a vegan for the last 20 years after being influenced at a teenager through punk music. His passion for his diet led him to his career path: a world-renowned vegan dietician with a Master's in Public Health from Loma Linda, California.

Interestingly enough, Loma Linda is one of the 5 blue zones in the world.  Blue zones are five geographic areas where people statistically live the longest.  Read National Geographic's feature on Blue Zones here.  They key elements common to the all the Blue zones are eating primarily a plant-based diet (particularly high in legumes), strong sense of community, no smoking, daily exercise.  In fact, Matt recommends 3.5 servings of legumes per day.  Examples of one serving of legumes can be: 1/4c hummus, 1/2c cooked beans (split peas, lentils, black beans, butter beans, etc), tofu, tempeh. 

Most people know that eating more fruits and vegetables is healthier, but they have trouble executing it.  It's great to see there are many media sources, documentaries, and resources that are breaking down the barriers to adopting a plant-based diet and lifestyle.  The science behind the health benefits are irrefutable whether you are looking for a boost in your performance or simply want to avoid cancer, heart disease, diabetes and more killers of human beings, simply adding in plant-based foods will help. 

In this podcast about plant-based nutrition, Matt Ruscigno is very relatable and unpretentious.  He talks about how to optimize your food not only for regular meals, but also how to optimize plant-based foods before, during, and after your workout.   There can be a lot of resistance and fear of the unknown when it comes to being a plant-based athlete and Matt certainly helps alleviate these fears with facts and practical advice.  

Listen to the show (and don't forget to subscribe on Apple Podcasts!)

Matt also discusses some of the comments/issues I've heard from athletes who changed their diets and how to fix it such as:

I'm hungry all day as a vegan and have to eat all the time I don't feel like I have enough energy how do you know what kind of food to add to your diet

Matt says, "What I like to do is expand on what they are already eating... some people thrive on a high fast diet and for some people, it'd be too much."   He coaches individuals through video conferencing and also started a clinic called Nutrinic, more on that in a minute.

 

 

  When looking to change your diet, Matt Ruscigno says, "You have to make it your own and find the blog, person, website, or cookbook that speaks to you."

That was certainly the case for me and I have my own people who inspire me and a cookbook collection that leans toward the amount of time I want to spend cooking in the kitchen and types of food I want to eat.

 

Matt also founded a plant-based nutrition center called Nutrinic outside Pasadena, California.  It specializes in anything from every day plant-based nutrition to preventing diseases using a plant-based diet.  The Registered Dietitians (RD) also partner with your doctor to work as a team. 

Topics Discussed in the podcast  what plant-based foods to add in to your diet for optimal health and performance what to eat before, during, and after your workout on a plant-based diet starting point for switching to a plant based diet how to eat a vegan diet and make sure you are getting enough calories cultivating a healthy relationship with food glycogen depletion Nutrinic and how a plant-based diet can prevent Type 2 Diabetes ultra-endurance running, mountain biking, and triathlon events Matt has done and the mindset around them

 

Show Notes:

 

PCRM 21 day program Plant based on a budget Book about Blue Zones by Dan Buettner Babycakes vegan bakery/Erin McKenna Bakery Get her cookbook HERE and definitely make the vegan donuts!!  Nutrinic Plant-Based Nutrition Center Matt's website and all the amazing races he has done!  Matt's social media:
Twitter Instagram Related Shows with Plant-Based Expert: Rip Esselstyn Brenda Davis

 

Support the Show

I happily do this podcast (for free) because I think it’s important to produce content that makes the world a better place and brings personal value to every listener. I would really appreciate any financial donation to support the growth of the show! Patreon Page

Shop my products! 

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Secrets to Peak Performance in Life, Sports, Business and Beyond

Aug 9, 2017 01:09:30

Description:

“Stress is global. It’s really important to not just switch tasks but to try to build some space into your day, into your life where you can really just check out from all of those stimuli... the lowest hanging fruit is sleep. Sleep is so important [for mind, body, and emotional capacity].”     -Brad Stulberg

libsyn

 Have you ever felt overwhelmed like every part of your day was spiraling out of control and you weren’t enjoying your life at all? I admit that I have, and so have this week’s podcast guests Brad Stulberg and Steve Magness. Feelings of overwhelm and burnout happen to the best of us. In a society that pressures us to do everything and be everything all the time and where we are connected to our devices 24 hours a day, the idea of balance is impossible. We are told to have great careers, be in great shape, spend quality time with our families, cook, sleep 8 hours a night, eat healthy, have a social life and the list goes on. It’s hard to pull the e-brake and take some down time without feeling guilty or even knowing what you need to do to give your body and mind a break. After listening to this show, you’ll feel a sense of calm and will be empowered take back control of your time and energy doing one simple thing: rest.

 

But how do you actually execute that?

[video width="940" height="788" mp4="http://www.sonyalooney.com/wp-content/uploads/EP14-video.mp4"][/video]

Brad Stulberg and Steve Magness have had very close personal experiences with overwhelm and burnout. While their road maps to burnout were from different areas, they both experienced the same feelings and ultimately had to start over. Brad was working at the White House working far too many hours as a consultant and Steve was a completely committed high school phenom runner, clocking a 4:01 minute mile and never ran that fast again. Brad is now an accomplished writer for Outside Magazine, New York Magazine, Forbes, Runner’s World, LA Times, and The Huffington Post and Steve is a coach to the top runners and Olympians.

Their book, Peak Performance is one of my favorite books. Steve and Brad combed the research on rest and energy management to bring stories from artists, top business professionals, athletes and more to teach readers to “have the courage to rest.” Their mountain of research shows that if you take the time to rest, you’ll be even more productive, successful, and inspired in your work and training

I know I personally struggle with burnout. I don’t struggle to take rest days off the bike, but when I am reducing my training, it means I generally work crazy hours on all the other facets of my business. I love everything I do, but I take on way too much and never take any time to rest.

Our addiction to results and success impact our self worth and self-identity. We are told to hustle, work harder, push HARDER! But where does all that effort start to break down and furthermore, what do the results of those efforts mean? In this podcast episode, we discuss self-identity and the awareness around the feelings like, “I lost, therefore I am a loser.” Those thoughts are not true and are tied to a fixed mindset. It’s something I personally had to work on in many aspects of my life, but that’s another story! (You can find some of it in this episode). If you view your self-worth based on your results, it makes you miserable. If you can change how you approach things and sever the umbilical cord of self-worth to results, you won’t fear failure as much because you are focused on the process, not the outcome.

The book, Peak Performance, tells you exactly how to rest, how to manage all the moving parts of life and how to rest your mind and body. There is a “Performance Practices” section at the end of each chapter that I found really informative.

Topics Discussed in the podcast (and their book)

• self identity, validation, intrinsic motivation
• anxiety and stress as performance enhancers
• productivity
• goal setting
• personal expectations
• optimal intervals of working and resting
• sense of purpose and motivation
• sacrificing sleep for work or work-outs
• multitasking
• what to actually do to rest

Show Notes: Get the book : Peak Performance About the book: Peak Performance The Happiness Advantage by Shawn Achor Hysterical or superhuman strength Brad Stulberg on Twitter Steve Magness on Twitter Support the Show I happily do this podcast (for free) because I think it’s important to produce content that makes the world a better place and brings personal value to every listener. I would really appreciate any financial donation to support the growth of the show! Patreon Page Shop my products!  Leave a review or share on social media Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Redefining Impossible with Iron Cowboy James Lawrence

Aug 1, 2017 57:45

Description:

"There are always opportunities every single day to challenge yourself mentally and grow and progress as a human." - James Lawrence

James Lawrence, The Iron Cowboy, is a man with seemingly no limits.  He holds not one, but two different records in the  Guinness Book of World Records for insane Ironman Triathlon feats.  His most recent record was called the 50-50-50.  He completed 50 Ironman distance triathlons in 50 consecutive days in 50 different states.  Many said it could not be done, but he redefined what others said was impossible.  From there, his endurance career has continued to branch out with a trip to Mt Kilimanjaro with his mountain bike, a 235 mile walk across Greece with Navy Seals, and doing the 4 hardest Ironmans in the world this year (Alaskaman, Norseman, Keltman, Swissman).

He wasn't always an endurance machine.  He was a couch potato with a mortgage company and his wife was sick of it.  It all started when she empowered him to do a what James called a "pathetic mess of a 4 mile run."  She then signed him up for the Salt Lake City marathon and told him he had 6 months to get in shape.  Never in their wildest dreams did they imagine that a 4 mile fun run would lead to a career of inspiring others taking on the hardest physical endurance challenges in the world.  It's a great example of how important it is to get started and try something because you never know where it can take you.  James also includes charity as a huge proponent to all of his adventures and truly believes in giving back.

Iron Cowboy James attributes his success to not just physical strength, but mental toughness and speaks about it all over the world.  He says, “I’ve seen some incredible talent just be unrealized because they (people) can’t figure out the mental side of it…they are looking for one answer or solution to it and it truly comes down to that it’s another facet of training.”

In this podcast, we dive into some of the details of his 50-50-50 adventure, some of the events he has done this year, and a huge theme of how to stay positive during the hardest situations.  Mental toughness is a choice and is something I love to talk about on this podcast.  We don't just tell you to be smile and be positive;  we actually discuss how you can work on mental toughness and mindset on a daily basis without even having to take on extreme physical challenges.  Iron Cowboy James says,  “Through the course of every single day, you have micro-opportunities to start that mental training and toughness and your route of adaptation. … There are always opportunities every single day to challenge yourself mentally and grow and progress as a human. If you’re not finding those opportunities, then you’re not looking or searching or wanting to grow. You’re happy in your miserable state.”

James Lawrence also has 5 kids and they are involved and his life and career as an ultra endurance athlete.  In this podcast, he also tells us how to be a parent as an endurance athlete and world traveler.

When asked what his favorite sport is despite everything he has done, James said without hesitation, “cycling, without question.”

I loved chatting with James Lawrence and I hope that this exchange gets you as excited as it got me!

Topics Discussed how to have mental toughness and how to work on it Iron Cowboy's 50-50-50 His book, Redefine Impossible Parenting as an endurance athlete His other adventures this year around the world Show Notes Get Iron Cowboy's book: Redefining Impossible Iron Cowboy's coaching program Red Bull's article on 50-50-50 Outside Magazine's article on the 50-50-50 Mt. Kilimanjaro video  Support the Show I happily do this podcast (for free) because I think it’s important to produce content that makes the world a better place and brings personal value to every listener. I would really appreciate any financial donation to support the growth of the show! Patreon Page Shop my products!  Leave a review or share on social media Don’t forget to subscribe! Apple Podcasts Stitcher Google Play

Taking Control of Your Health and Performance with Engine2Diet's Rip Esselstyn

Jul 25, 2017 01:09:44

Description:

What if you found out that Heart Disease, type 2 Diabetes, most cancers, high blood pressure, and even Parkinson's Disease was preventable and even reversible by changing what you ate?  I found out about 4 years ago and changed my diet.

Getting control back over what you thought was simply your genetics is a very powerful feeling.  The answer is eating a plant-based diet. I'm really excited about today's guest, Rip Esselstyn.  He is the author of 3 books and creator of Engine2Diet. Engine2 is an impressive resource and community that gives you everything you could possibly need if you're considering trying a plant-based diet including meal planning.

Rip's story is pretty cool.  He is a former world-class Professional Triathlete turned firefighter turned health activist.  Engine 2 was the name of the fire station he worked at in Texas and one of his firefighter brothers was a heart attack waiting to happen.  After 28 days of eating a plant-based diet, everyone at the fire station was healthier and his firefighter brother greatly reduced his cholesterol and risk of dying of a heart attack.  Rip's father, Caldwell Esselstyn is one of the most influential figures in the plant-based movement.  Dr. Esselstyn is a cardiovascular surgeon who started using diet to heal his patients over invasive surgeries.  You can check it out in ForksOverKnives or in his book, Prevent and Reverse Heart Disease.  Dr. Esselstyn's work really influenced me to change my diet! Rip got to see his father healing and helping his patients reverse their heart disease with diet, and the impact it had on Rip's life is profound.

 

"You are in much more control than you think, and it all starts with what's at the end of your fork.  And we now know that by starting to consume a whole food, plant-based diet you can put all the odds in your favor that you don't have to come down with heart disease or diabetes or a major cancer.  It's not in your genetic destiny; you can bypass any genetic destiny that you have with these things truly by embracing this lifestyle."

-Rip Esselstyn

 

 

I loved talking with Rip in this podcast.  He was extremely gracious, easy to talk to, and his energy was contagious.  He says emphatically, "Real Mean Eat Plants!"

We talked about

the story behind Engine2Diet Blue Steel (you'll have to listen to see what I mean!) the environmental impacts of eating a plant-based diet the difference between veganism and whole foods, plant based how much oil, fat, protein you need to thrive on a plant-based diet How do you manage your protein as an athlete on a plant-based diet? weight loss solutions to challenges people have when they change their diet 7 day rescue diet: the 7 pillars of eating a plant-based diet understanding calorie density

With his 7 day rescue diet, Rip encourages people to try a whole food, plant-based diet for just 7 days by following his 7 pillars which he covers in detail in our conversation.  In 100% of cases, people walk away with a healthier biomarkers. He says that there are zero anomalies if you eat this way and that has also been my personal experience as well.

Athletes are notorious for thinking they can eat whatever they want and burn it   off.  Rip says "Inside, your arteries don't know the difference."  That's why you hear about people that look healthy getting sick. He urges, "Don't think that if you look like a Ferrari and your fitness is good that you're healthy... because if you've been eating  the standard american diet, you're probably not (healthy) inside."

I loved connecting with Rip and I hope you enjoy this awesome and vibrant exchange with Rip Esselstyn.

Show Notes Engine2Diet - his original book 7 Day Rescue Diet My Beef with Meat Plant Strong Recipes The Engine 2 Seven-Day Rescue Challenge Group Engine2 Meal Planner Rip's TED Talk

The Importance of Self-Care, Daily Routines, and Setting Boundaries with Dana Skoglund

Jul 19, 2017 01:02:02

Description:

Being Intentional in Your Life 

How would you show up in your daily life if you felt like all of your needs were met and you treated yourself with compassion? In this day and age with our electronic devices constantly demanding immediate attention, overcommitted schedules for both ourselves and our families, managing our work and trying to take time out of each day to take care of our health and well-being, it can be hard to navigate each day with any sense of ease or balance.

Dana Skoglund has been there. As a busy mother of two young boys and emerging from the buzzing metropolis of New York City, Dana felt overwhelmed and frustrated as she tried to build her practice as a yoga instructor and manage her family. When she moved to Kelowna, BC, she began to re-evaluate her habits and realized the importance of self-care, having a routine, and setting boundaries.

Currently, she is teaching yoga but also leads multiple lifestyle/yoga coaching courses on better sleep habits, the keystone habits to create healthy daily routines, ditching cycles of overwhelm and burnout, Ayurveda, and fostering a deeper sense of purpose.

In this conversation with Dana, we discuss how to step off the hamster wheel and take control of your life and what it looks like to have a routine focused around self-care. We often feel overly busy and overwhelmed, and I definitely fall back into that category regularly.

“We are doing busy work and that busy work sometimes helps us feel like we are accomplishing something because we can check something off our list, but is it moving us in the direction we want? And often it isn’t and we feel like we aren’t actually enjoying our life at all. We are busy but we’re not present for every moment and are not able to actually do what we want to do and what’s most important.”

We talk about knowing your core values so that you can create a buffer and set boundaries so your actions are aligned with what is most important to you. Another great part of this conversation is time management and how to block of time during your day.

This conversation helped bring me back to what is important to me and reminded me of how to create better work-life balance. I loved this exchange with Dana Skoglund and I hope you do too!

[video width="1024" height="1536" mp4="http://www.sonyalooney.com/wp-content/uploads/Danaver3.mp4"][/video]

 

SHOW NOTES

Connect with Dana

Dana’s 21 Days to Epic Sleep Course

Dana’s Free Morning Webinar 

 

Books Mentioned

Peak Performance by Brad Stulberg and Steve Magness

12 Week Year by Brian P. Moran

The Success Principles by Jack Canfield

The Life Changing Magic of Tidying Up Marie Kondo

Spark Joy by Marie Kondo

Essentialism by Greg McKeowan

 

Meditation Apps Mentioned:

Headspace App Insight Timer

 

My Next Race:

La Leyenda Del Dorado 7 Day Race in Colombia : July 30-Aug 6

 

Click HERE

The Evolution of Ultra-Runner Rob Krar's Extraordinary Running Lives: Episode 10

Jul 11, 2017 55:52

Description:

Rob Krar is a special breed of human being.  It's not only because he was crowned Ultra-Runner of the year in both 2013 and 2014, has won the Western States multiple times, or excels in Ski Mountaineering around the world during his off-season.  Rob's inspiring energy and sense of calm is easily conveyed behind his beard and crystal blue eyes.  It's that energy that propelled him to setting the World Record of the Fastest Known Time (FKT) of the Grand Canyon Rim-to-Rim-to-Rim and that drives him to take on challenges at the hardest running races across the globe.

Rob was a successful triathlete as a junior, representing Canada twice at the World Championships.  He was working as a night Pharmacist for years before transitioning to full-time professional ultra-running.

This transparent conversation with Rob delves into the darkness of depression and how running and the support of his beloved wife, Christina have helped him tackle his demons.  Rob goes into detail about his mindset around running 100 miles at a time, his thoughts and personal approach to failure, and how to view pain and dark places.

In this conversation:

his mountain bike race at Leadville 100 how to evolve from injury ski mountaineering: what it is and his races in Europe how to train your body and mind for a  100 mile running race Western States facade of social media in sport how Rob became a full time professional runner Rob's running camps in Flagstaff, AZ

 

Connect with Rob:

Rob's website

Rob's Instagram

Twitter

Facebook

What the short film in which he collaborated:  Depressions

---------------------------------------------------

Help support the show! 

Subscribe to the show on Itunes and please leave a review! :)

Go Big Hand-Up Gloves! Buy Here

Competence through Success and Failure with Jessica Lahey

Jun 30, 2017 52:45

Description:

How do you define success and where does personal motivation come from?

Jessica Lahey is a law school graduate, writer, educator, speaker, and researcher. Her book, The Gift of Failure:How the Best Parents Learn to Let Go So Their Children Can Succeed (Harper Books) is about how to motivate kids, the different types of motivation, how to avoid overparenting, and how to give your kids the right amount of autonomy.

Her work has been influenced by the work of Carol Dweck and Dr. Dweck’s book, Mindset. This book is also one of my favorites as well. It’s about growth versus fixed mindset and that the amount of intelligence or talent we have in our lives is actually not fixed.

There are two types of motivation; extrinsic motivation (getting rewarded for achieving a goal like paying kids for grades or even a medal for getting on the podium) and intrinsic motivation. Intrinsic motivation is doing a task for the love and the personal satisfaction of hard work and best effort.

Jessica says “A-F grades are a disaster because it gives parents and teachers no information.” She elaborates on the best way to approach grades with children to raise intrinsically motivated kids; motivated to learn for the sake of learning.

She believes in teaching people to feel competent and confident so that they feel like that can approach harder tasks. The language around how we talk about achievements is an important way to change the mindset about learning and awards.

This episode is not only for parents, but for everyone. I personally do not have children at I found both her book and this conversation to be helpful in my daily life!

Jessica is a wealth of knowledge.  Make sure you check out her website, articles, and don't hesitate to get in touch with her!  She also cohosts a podcast, #AMWriting.

 

 Books:

Ungifted by Scott Berry Kaufman

Jessica’s articles

College That Change Lives

Mindset by Carol Dweck

------------------------------------------------------------

Support the show on Patreon

 

The Headspace of Olympic Medalist, Catharine Pendrel

Jun 22, 2017 55:20

Description:

How would your approach to challenges change if you focused on giving your best effort for that moment instead of focusing what you wish the end result could be?

 2016 Mountain Bike Olympic Bronze Medalist, Catharine Pendrel knows. Her plan going into the Rio Olympics was to work hard, but to show up with a mindset to ride a race she could be proud of, regardless of what the final result would be. With a crash in the first minute of her Olympic medal pursuit, she had a choice and it was to come from behind and courageously earn every second to the podium. And she took the Bronze by only 2 seconds.

No stranger, to the Olympics, Catharine competed in both Beijing (2008) and London (2012). She also is two time World XC Champion, and 3x World Cup Series Winner.

Catharine Pendrel is a model of what it means to have discipline, race consistently, constantly push the growth curve, and to keep perspective in life.   Her calm and kind demeanor almost makes it hard to imagine that she would be so lethal on a mountain bike.

 Catharine believes that surrounding yourself with a supportive group of people, a positive mental attitude, and honest hard work.

 Her perspective and mindset shines through on all accounts. She is the definition of class, always giving credit to her fellow competitors and never making excuses when unexpected setbacks pop up in a race.

 She also talks about how to get your confidence back after a crash. She suffered a broken collarbone in both 2013 and 2014, and yet still won the World Championship in 2014.

 Catharine has been a long-time team rider for the Clif Pro Team (formerly Luna). She tells us about what it’s like to be part of the strongest and longest standing women’s team in the mountain bike world.

 

Follow Catharine on social media:

Her website  Instagram   Facebook    Twitter

 

She is also a public speaker, runs a kids racing series in her hometown, and is President of the Kamloops Bike Rider Association.

 --------------------------------------------------------

Support the show!

https://www.patreon.com/thesonyalooneyshow

 

Newsletter Subscription

 

My next big race mentioned in the outro:

https://www.la-leyenda.com/

 

 

 

 

The Transformative Power of a Flexible Mind with Rob Loud

Jun 15, 2017 56:57

Description:

Rob Loud is a yoga instructor in Boulder, Colorado. His story is unique and courageous. Rob transformed from someone who struggled for many years with dark drug and alcohol addiction into a person and teacher who transmits so much positivity in the world through his work as a yoga instructor. In Rob’s classes, he always has an insightful message on cultivating mindfulness, acceptance, suffering, dealing with change, and self-discovery both on and off the mat. There is always a fun light-hearted element to his demeanor and asana practice. His classes can also be really challenging and allow space to grow as a yoga practitioner.  

Rob’s willingness to be vulnerable and transparent about his battle with addiction and how his yoga practice saved his life.

Rob passionately says, “My ability to touch just one person through yoga can have the same profound effect on them as it did for me. I know this going into any class I teach that I have an opportunity to change someone’s life completely, give it a 180 degree turnaround.”

In this conversation, we dive into the transformative power of breath as a keystone for managing discomfort and suffering.   We discuss how important it is to have a sense of humor in life and he also tells us the simplest and best way to up-level any yoga pose.

He believes that challenges are our teachers and says, “(Rock) Bottoms are great places to be because you have an opportunity to sink or swim. I found myself with nothing and at that point, that’s when I started leaning into the practice a lot… it made me connect with my breath and it is the key to what has changed my life the most. I find equanimity and peace through my breath.”

 There’s something in Psychology called Post-Traumatic Growth and it’s when people who have experienced major stresses (heart attack, recovery from addiction, military combat, car accident) emerge from the stress to do something incredible in their lives that they would never have done had they not had the trauma. It’s the beginning of their life story, not the end and Rob is a great example of that!

Connect with Rob:

https://www.robloudyoga.com/

https://www.instagram.com/robloudyoga/

 Find his classes online:

https://www.yogadownload.com/Utilities/InstructorProfiles/tabid/111/profileid/480/

 

Support the Podcast! 

 

Books:

The Path of the Yoga Sutras - Nicholai Bachman

Meditations from the mat by Rolf Gates 

The Transformative Power of a Flexible Mind with Rob Loud

Jun 15, 2017

Description:

Rob Loud is a yoga instructor in Boulder, Colorado. His story is unique and courageous. Rob transformed from someone who struggled for many years with dark drug and alcohol addiction into a person and teacher who transmits so much positivity in the world through his work as a yoga instructor. In Rob’s classes, he always has an insightful message on cultivating mindfulness, acceptance, suffering, dealing with change, and self-discovery both on and off the mat. There is always a fun light-hearted element to his demeanor and asana practice. His classes can also be really challenging and allow space to grow as a yoga practitioner.  

Rob’s willingness to be vulnerable and transparent about his battle with addiction and how his yoga practice saved his life.

Rob passionately says, “My ability to touch just one person through yoga can have the same profound effect on them as it did for me. I know this going into any class I teach that I have an opportunity to change someone’s life completely, give it a 180 degree turnaround.”

In this conversation, we dive into the transformative power of breath as a keystone for managing discomfort and suffering.   We discuss how important it is to have a sense of humor in life and he also tells us the simplest and best way to up-level any yoga pose.

He believes that challenges are our teachers and says, “(Rock) Bottoms are great places to be because you have an opportunity to sink or swim. I found myself with nothing and at that point, that’s when I started leaning into the practice a lot… it made me connect with my breath and it is the key to what has changed my life the most. I find equanimity and peace through my breath.”

 There’s something in Psychology called Post-Traumatic Growth and it’s when people who have experienced major stresses (heart attack, recovery from addiction, military combat, car accident) emerge from the stress to do something incredible in their lives that they would never have done had they not had the trauma. It’s the beginning of their life story, not the end and Rob is a great example of that!

Connect with Rob:

https://www.robloudyoga.com/

https://www.instagram.com/robloudyoga/

 Find his classes online:

https://www.yogadownload.com/Utilities/InstructorProfiles/tabid/111/profileid/480/

 

Support the Podcast! 

 

Books:

The Path of the Yoga Sutras - Nicholai Bachman

Meditations from the mat by Rolf Gates 

Special Edition: Mindset When Everything Went Wrong at the Transsylvania Epic

Jun 6, 2017 52:50

Description:

This special edition of the podcast is with myself and Matt Ewonus.  I raced the Transsylvania Epic Mountain Bike Stage Race: a 5 day event in the rocky, dense forests outside State College, PA.

We recorded this special edition while in New York City and were doing a vegan food tour of the city!  Make sure you're subscribed to my newsletter  - I'll be writing about NYC soon! 

Leading up to the event, I had to work on the mental aspect of not feeling prepared for the race. At certain events, I've also had instances of getting stuck focusing too much on the outcome rather than the journey or the process.  We discuss that topic in this episode. 

There was a lot of adversity and challenges in the few days leading up to the race including travel challenges and I had a huge cooking accident causing blistered 2nd degree burns all over my upper body.

I had to put it all behind me on race day.  What happened surprised me.  Despite less than ideal training an preparation for the event due to other (fun) life and work circumstances, I didn't expect to have the fitness that I actually had.  I ended up with the leaders jersey, getting 2nd on the Enduro stage on my XC bike which was another unexpected outcome, and I was actually having fun while doing it.

Alas, it wasn't meant to be and a stroke of awful luck took me from winning the race to walking and riding a spectator's bike with flat pedals and reflectors to the finish line.

How do you process the thoughts around when bad things happen out of your control? Find out more in this episode!

Show Links


Purchase F*cking Magical Unicorn Socks: 

https://www.defeetbespoke.com/projects/sonya-looney-fing-magical-sock/

 

My YouTube Channel

 

Become a friend of the show on Patreon

https://www.patreon.com/thesonyalooneyshow

 

Going All In with Popular YouTuber Brian Kennedy BKXC

May 30, 2017 57:07

Description:

There is no such thing as overnight success. This is a story about hard work, a magnetizing passion, and transparency with Brian Kennedy on his wildly popular adventure mountain bike YouTube channel BKXC.  

Brian says “I always wanted that mission to pour myself into 100%.... I’m not going to sit at my stupid cubicle for the rest of my life making some other guy rich when I have this crazy passion.”

Brian Kennedy rides the best mountain bike trails around the world and creates 3 entertaining YouTube videos per week. In this conversation, he tells us how he quit his full time to job to become a full-time YouTuber and mountain biker. We talk about personal growth and the fear of starting something new and unknown. He grew his YouTube channel from 1000 to 55,000 subscribers in 10 months.

He first found success on YouTube when he recognized there weren’t any videos or reviews on automatic sprinkler controllers, and he filled that space with instructional content that began to monetize. From there, he was inspired by Nate Hills YouTube channel and decided he would carve out his own niche. The space was ripe for the taking.

Brian gives us some great YouTube tips, useful GoPro tips and how to keep the GoPro steady with great audio while filming action sports.

We talk about going all in when you want to accomplish something, what winning and success means, and some books that have helped support Brian through his journey.

 

Books:

Linchpin by Seth Godin

Success Principles by jack canfield

Getting Things Done by David Allen

We mentioned Audible.com for audiobooks.

Brian and I discuss how he makes money, the spirit of helping people, cooperation over competition, how to deal with negative comments, and how to measure success online.

 Hard work pays off and Brian is a great example of that. Check out his website and youtube channel!

Thanks for listening to this podcast! If you found value in it, please leave me a review, I read them all! And tell your friends!


If you’d like to support the show, check out the Patreon page.

 

The Natural Advantage with Naturopath Dr. Brent Barlow

May 22, 2017 01:32:15

Description:

Dr. Brent Barlow is a Naturopathic Doctor. Naturopathic Medicine is a holistic practice where the doctor works with the patient to make lifestyle changes to treat the cause of a disease or ailment rather than simply providing drugs to mask symptoms. NDs look for natural ways to help the body heal itself through changes in sleep, energy use, and diet.  Treat the cause, treat the whole person.

In this episode, we discuss a number of topics that are present in our daily lives as human beings and as athletes.

Some topics:

 

Caffeine and coffee Overtraining Hormone imbalances What is a healthy way to lose weight? Vitamin D Adrenal glands Managing energy Digestive health Candida Overgrowth Anti-inflammatory foods Probiotics Supplementation and when to use them

 

Dr. Barlow’s book, To Feel Well – Improve Your Digestive System is a great resource for digestive health and can be found on his website: http://drbrentbarlownd.com/ He also encourages listeners to get in touch with him with questions!

Alkaline/pH Food Guide

 

 Get in touch with me!

http://www.sonyalooney.com/

http://www.instagram.com/looneysonya

 

Sponsor the Show for as little as $3/mo.

https://www.patreon.com/thesonyalooneyshow

 

The Inside Edition: My Story

May 15, 2017 01:12:45

Description:

Today’s episode is an interesting conversation about my background and how I’ve arrived at the place I am in my life with a special guest co-host: my husband, Matt Ewonus! I sincerely appreciate all of my listeners, but I realize not everyone has followed my journey and I think there are some important themes that come out along the way. Mainly, the ability to make changes in your life, being open to try new things, and the amazing life-changing direction it can take.  

We discuss my first memories on a bike, how I found confidence as an insecure teenager, team sports vs individual sports, and taking personal responsibility in life. We also discuss how to deal with anxiety around racing, being “in flow”, how I got into racing and the experiences around that, and surrounding yourself with like-minded people to help you implement changes.

Fixed vs growth mindset is a huge part of our daily discussions, so we touch on perfectionism and how to work to overcome it, why I’m thankful for the failures and difficult moments in my life, and attitude towards winning and losing.

 Switching from working as a solar engineer to sales/marketing in the bike industry, to being completely on my own as a self-managed professional athlete has been such a great learning experience. Experiences from endurance racing have taught me a great deal about not only cycling, but self-awareness, confidence, and how to deal with day to day challenges in life.   We talk about goal setting and how to break down some barriers to get started.

 Thanks to Matt for joining me today. Also, here is the link to the Rich Roll Podcast mentioned in this episode. Thanks to Rich Roll for the inspiration and being a great example!

http://www.richroll.com/category/podcast/

 

My patreon page and website: 

www.patreon.com/thesonyalooneyshow 

www.sonyalooney.com

 

Brenda Davis on Becoming Vegan and FAQs on Plant-Based Nutrition

May 1, 2017 01:28:31

Description:

Episode 2 with Brenda Davis RD

 

“Diet is the king pin, there is no debate about that. Diet is the king pin where chronic diseases are concerned. We see athletes who drop dead of a heart attack because they have severe atherosclerosis because they are eating garbage.”

 

Brenda Davis is a world class Registered Dietician and specialist in Plant-Based Nutrition. She is co-author of nine vegan and vegetarian nutrition books including Becoming Vegan as mentioned in this episode. She is the lead dietitian in a diabetes intervention research project in Majuro, Marshall Islands. Brenda is a past chair of the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association. In 2007, she was inducted into the Vegetarian Hall of Fame.

Becoming Vegan is an incredible resource with everything you need to know about vitamins, minerals, calories, what to eat as a vegan.

In today's show, Brenda and I cover:

How much protein do you need as a sedentary person, athlete, or senior How much protein is in plants? Complete proteins and amino acids Soy: is soy good for you and what types of soy to eat Soy and estrogen Diet and food for longevity as a lifestyle, not for weight-loss Heart disease, cancer prevention, and reversal of diseases using diet and some of Brenda’s personal anecdotes fro her work Processed meat: Group 1 Carcinogens (like smoking) and the most current studies What about the Paleo Diet? Is Paleo Diet healthy? Her trip to Saudi Arabia to consult with the Prince with Dr. Michael Greger of Nutritionfacts.org and his book, How Not to Die

 

Connect with Brenda:

http://brendadavisrd.com/

http://becomingvegan.ca/

 

As Mentioned in the Show: 

http://www.veganbodybuilding.com/

World cancer Research fund:

http://www.wcrf.org/

Latest study by World Cancer Research Fun: Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective (published 2007)

Documentaries:

Forks Over Knives

Cowspiracy

What the Health

Dr. Kristin Keim on Sports Psychology for Endurance Athletes

May 1, 2017 58:33

Description:

 

“It’s not just about time management, it’s about energy management.”

Today is episode 1 of The Sonya Looney Show! My guest today is dynamic sports psychologist, Dr. Kristin Keim. Dr Keim has her doctorate in clinical psychology and masters in sport’s psychology. Physical effort can only take you so far when it comes to achieving your goals. The power of the mind gives you the extra edge, especially as an endurance athlete. Her mantra is “Happy Racers Go Faster.”

Dr. Keim works with Olympians, pro athletes, and amateurs across multiple sports through her firm, Keim Sports Consulting.   In this episode, we talk about

 

when and why to work with a therapist and how it helps people become the best version of themselves how to deal with negative self-talk healthy, productive ways to reframe negative thoughts how meditation works and how to use it meditation as mental training body image, weight-loss, anxiety around food, and eating disorders the concern: “people won’t think I’m an athlete if I don’t look this way…” Focus on what you can do with your body, not what it looks like Kris’ post on running and imposter syndrome: https://medium.com/@drkeim/my-latest-piece-for-the-size-run-e2742ba4762c Commitment to training, time management, and balancing having a job and a family when you are training for an event Should you take an off-season?

 

Connect with Dr. Keim:

 

http://www.keimperformanceconsulting.com/

 

https://www.instagram.com/thek2/

https://twitter.com/thek2

 

My Patreon Page and Website:

 

www.patreon.com/thesonyalooneyshow

 

www.sonyalooney.com