Grow the Good
Episodes
Embracing the Power of Good Enough: A Journey Through Perfectionism with Thomas Curran
10 Aug 2023
Contributed by Lukas
The pressure to be perfect is on the rise and it affects our everyday lives - from social media to parenting, work to hobbies. I sat down with Thomas ...
Practice: A Moving Meditation for Your Next Ride
03 Aug 2023
Contributed by Lukas
Though mental well-being is the cornerstone of high-performance, achieving the elusive harmony between mind and body can feel impossible. I recorded t...
Harnessing the Power of Adventure to Change Your Life with Shelby Stanger
27 Jul 2023
Contributed by Lukas
For storyteller and journalist Shelby Stanger, achieving wild ideas gives her a boost of confidence and courage that lasts for decades. Her latest wil...
Wellness to Wonderful with Dr. Alona Pulde and Dr. Matthew Lederman
20 Jul 2023
Contributed by Lukas
Visionary physicians Dr. Alona Pulde and Dr. Matthew Lederman are the driving force behind Forks Over Knives, authors of the new book "Make Life ...
Empowering Young Athletes: Unlocking Potential Through Mindset Training with Brad Dempsey
13 Jul 2023
Contributed by Lukas
Mindset training can have a profound impact on the drive and well-being of athletes - from amateur to professional. But how do we harness that type of...
Behind the Scenes of My Imperfect Process: Managing Expectations and Letting Go While Striving For More
06 Jul 2023
Contributed by Lukas
We often see pictures of people doing things we admire and assign stories to what they are doing. We may assume that it's easy for them, they hav...
Embracing Change and Prioritizing Self-Care with Corporate Wellness Expert Kristel Bauer
29 Jun 2023
Contributed by Lukas
Kristel Bauer is a former clinician turned wellness expert, speaker, and podcast host. Kristel joins us to share her powerful insights on corporate we...
Uncovering Confidence and Camaraderie in Sports and Relationships with Kara Goucher | Part 1
23 Jun 2023
Contributed by Lukas
Kara Goucher is a long-distance runner, Olympian, author, and mother. Her journey has taught her the power of self-belief paired with the support of o...
The Arc of Breck Epic with Mike McCormack
15 Jun 2023
Contributed by Lukas
Mike McCormack's leadership and visionary ideas have turned Breck Epic into a global sensation: from its humble beginnings with 87 riders, this e...
Being Wildly Well: Nutrition for Female Athletes with Abbi Hamlin
08 Jun 2023
Contributed by Lukas
What does it mean to be wildly well? As an athlete, trainer, and women's health advocate based in Bend, Oregon, Abbi Hamlin empowers women thro...
How to Be a Better Communicator
01 Jun 2023
Contributed by Lukas
I'll let you in on a secret: communication is not just about talking and using words. It's about listening. Yes, the foundation of communica...
Are You Taking Care of Your Brain with Dr. Edward Park and Travis Macy
26 May 2023
Contributed by Lukas
When we think about health, we don't always think about brain health. We don't always fully understand how what we're doing is affecti...
The Expectation Effect with Author David Robson
20 May 2023
Contributed by Lukas
How do your expectations affect your mind and body? In this week’s podcast, Sonya speaks with award-winning science writer David Robson about the e...
Living with Gratitude with Adventurer Ryan Van Duzer
12 May 2023
Contributed by Lukas
Have you thought about what your life could be like if you felt grateful every time you stepped outside? Ryan Van Duzer, a bike adventurer from Color...
Performance, Imperfect Preparation, and Flexibility Travis Macy (Live Podcast)
06 May 2023
Contributed by Lukas
Travis Macy is a 2x author, world-class endurance champion across many disciplines including Adventure Racing, 100-mile trail running races like Lead...
Defining Happiness with Psychologist, Author and Speaker Jonah Paquette
29 Apr 2023
Contributed by Lukas
What does it mean to be happy? How do you define happiness? What is the difference between awe and gratitude? How do you stay a New York Knicks fans ...
Reframing Our Mindset Around High Achievement and Perfectionism with Dr. Z
21 Apr 2023
Contributed by Lukas
Dr. Zurita Ona (Dr. Z) is a licensed clinical psychologist who founded the East Bay Behavior Therapy Center where she runs an outpatient program inte...
Strength Training for Endurance Athletes with Dr. Matthew Smith from EverAthlete
14 Apr 2023
Contributed by Lukas
Dr. Matt Smith, DC, CES, is a sports chiropractor, strength coach, and founder of EverAthlete - an online training, recovery, and injury rehabilita...
How to Apply Effort, Energy, and Values to Thrive with Sonya and Dr. Diana Hill
08 Apr 2023
Contributed by Lukas
Diana Hill, PhD is a clinical psychologist, international trainer and sought-out speaker on Acceptance and Commitment Therapy (ACT) and compassion. I...
Perspective Shifting from Hospice and Bikepacking the World with Jerry Kopack
30 Mar 2023
Contributed by Lukas
Jerry Kopack started his career in the corporate world. But at the age of 31, he completely shifted his career and opened a hospice in Colorado with ...
Bonus Episode - Audiobook Excerpt from A Mile at a Time
25 Mar 2023
Contributed by Lukas
Here is an excerpt from the audiobook, A Mile At a Time with Travis and Mark Macy. Below is the synopsis from Penguin Random House: In October 2018, M...
A Mile at a Time with Endurance Athletes Travis and Mark "Mace" Macy
24 Mar 2023
Contributed by Lukas
Travis Macy is an ultra endurance athlete and coach. He’s the author of The Ultra Mindset: An Endurance Champion’s 8 Core Principles for Success ...
Mastery is a Practice, Not a Destination
17 Mar 2023
Contributed by Lukas
The word mastery is thrown around as a part of the vernacular, but have you ever paused to consider the true meaning of the word? What is mastery and...
How Training Your Respiratory System Boosts Performance with Luke Way and Dr. Andrew Sellars
11 Mar 2023
Contributed by Lukas
Have you ever focused on training your breath? No, I don’t mean cardio, I mean literally how you breathe. This week, I sat down with Luke Way, ...
Plant-Based on a Budget with Founder and Author Toni Okamoto
03 Mar 2023
Contributed by Lukas
A week's worth of healthy and delicious plant-based food for less than $30 - that's Toni Okamoto's super power. As the founder of Plan...
Courage and Work Ethic with Co-Founder of Bivo and Former Nordic Skier Carina Hamel
24 Feb 2023
Contributed by Lukas
How many of you have had to give up on your plastic water bottle because it was impossible to clean? Probably all of us. Carina Hamel, former nordic ...
Everything You Need to Know about Concussions with Physio Adam Luu
17 Feb 2023
Contributed by Lukas
Concussions can happen in sport, but how do you know if you have one and what happens when you do? This week, Sonya sat down with Adam Luu, an orthop...
Peak Performance Aging with NY Times Bestselling Author Steven Kotler
10 Feb 2023
Contributed by Lukas
Many people use reasons like, "I'm too old to start" or "I won't be able to learn it" or "I'm too old, I’ll...
The Paradox of Expectations, Pressure, and Comparison in Sport and Life
02 Feb 2023
Contributed by Lukas
Have you ever achieved a goal and felt empty? Therein lies the paradox. We need to have expectations, but how do you set realistic and appropriate exp...
The Ultra Mindset with Endurance Athlete and Coach Travis Macy
27 Jan 2023
Contributed by Lukas
Travis Macy is a professional endurance athlete, having finished over 130 ultra endurance events in 17 countries. He’s an author, coach and speaker...
Work, Parent, Thrive with Psychologist Yael Schonbrun
19 Jan 2023
Contributed by Lukas
Yael Schonbrun is an assistant professor at Brown University, a clinical psychologist and an author about parenting, work and relationships. She draw...
Positive Medicine with Jordyn Feingold, MD
13 Jan 2023
Contributed by Lukas
What is positive psychology and more importantly, how can it be applied to work and life? In this week's episode, Sonya sat down with Jordyn Fei...
Atomic Habits with #1 NYT Bestseller James Clear (replay)
05 Jan 2023
Contributed by Lukas
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build u...
Creating Health and Demystifying the Supplement Industry with Previnex's CEO David Block
31 Dec 2022
Contributed by Lukas
David Block is the Founder & CEO of Previnex, a nutritional supplement company that is committed to using science, clinically-tested ingredients ...
Energy Benefits of a Plant-Based Diet with Sun Sachs
23 Dec 2022
Contributed by Lukas
We met Sun Sachs, a long-time endurance athlete and software developer, CEO and Co-founder of Rewire Fitness, a mental fitness platform for athletes ...
Parenting, Adventure Travel, and Expectations with Author Meghan Ward
16 Dec 2022
Contributed by Lukas
Meghan J. Ward is an outdoor, travel and adventure writer, and a Fellow of the Royal Canadian Geographical Society. Meghan has written several books...
Ask Us Anything with Professional MTBers Sonya Looney and Hannah Otto
08 Dec 2022
Contributed by Lukas
This week, Sonya and Hannah sat down to answer your questions. Sonya Looney is a professional mountain biker, Word Champion, 4x National Champion a...
Tuning in to Savoring
02 Dec 2022
Contributed by Lukas
Taking time to savor broadens how you view yourself and the world. Interestingly enough, savoring can have internal or external circumstances. I'...
The Gravity of Up with Brent Yates
25 Nov 2022
Contributed by Lukas
Brent Yates, author of The Gravity of Up, is an entrepreneur, philanthropist and speaker. Over 10 years ago, Brent was falling apart. Everything he k...
Choose Growth with Scott Barry Kaufman and Jordyn Feingold
18 Nov 2022
Contributed by Lukas
In this week’s podcast, Sonya sits down with the authors of Choose Growth, a workbook designed to guide readers through their commitment to growth ...
Just Keep Pedaling with Freedom Solar CEO Bret Biggart
11 Nov 2022
Contributed by Lukas
Bret Biggart is the Chief Executive Officer of Freedom Solar LLC and oversees almost 1,000 employees. He is most proud of the culture at Freedom Sola...
Rethinking Competition: What if it wasn't only about beating others
04 Nov 2022
Contributed by Lukas
Competition, defining success, and self-esteem are closely linked. At first glance, competition pits us against each other because there can be only ...
How to Train Your Brain for Performance with Rewire App's Sun Sachs
28 Oct 2022
Contributed by Lukas
Sun Sachs, a long-time endurance athlete and software developer, is the CEO and Co-founder of Rewire Fitness, a mental fitness platform for athletes ...
Defining Your Best with Professional MTB Hannah Otto
20 Oct 2022
Contributed by Lukas
Hannah Otto, professional mountain biker and gravel racer for co-title sponsors Pivot Cycles and DT Swiss, started racing at nine years old. Just ove...
The Big Thing Effect with Leadership Coach Jeff Patterson
13 Oct 2022
Contributed by Lukas
Jeff Patterson, M.A., P.C.C. is a success and leadership coach who works with innovators committed to changing the world. Jeff helps his clients elev...
Elements of Metabolic Resilience with Levels Health Dr. Taylor Sittler
07 Oct 2022
Contributed by Lukas
Dr. Taylor Sittler is the Head of Research at Levels Health, a company dedicated to helping people optimize their metabolic health. Levels provides r...
6 Life Lessons from Dr. Seuss
02 Oct 2022
Contributed by Lukas
I've been reading a lot of children's books and have been enjoying them. Some of the sentences jump right off the page. There are so many th...
Big Picture Thinking and Zooming Out: Why We Need It and How to Develop It
23 Sep 2022
Contributed by Lukas
It's hard to make changes. Growth is hard. Stress is uncomfortable. However, there are ways to be more resilient when adversity rears its head or...
Real Toughness with Performance Expert Steve Magness
16 Sep 2022
Contributed by Lukas
Steve Magness is an expert on performance and the author of the new book - Do Hard Things: Why We Get Resilience Wrong and The Surprising Science of ...
The Science of Rest and Changing How We Work with Alex Pang
08 Sep 2022
Contributed by Lukas
Alex Soojung-Kim Pang, author and speaker, is the global programs and research manager for 4 Day Week Global, a non-profit focused on advancing the 4...
Endurance Sports Science with Dr. Stephen Seiler
26 Aug 2022
Contributed by Lukas
Stephen Seiler, Professor in Sport Science at the University of Adger, is internationally known for his research publications and lectures about orga...
Overcoming Limiting Beliefs with World Record Explorer Colin O'Brady
19 Aug 2022
Contributed by Lukas
Colin O’Brady is a 10-time world record breaking explorer, as well as a speaker, entrepreneur and expert on mindset. He completed the world’s fir...
My Return to Racing, 4WD Mode, and Traveling with 2 Kids
11 Aug 2022
Contributed by Lukas
My return to mountain bike racing after having kids has been so much fun! It's also had its fair share of challenges. I sat down with my husba...
How to be More Happy and Optimistic with Dr. Sasha Heinz
31 Jul 2022
Contributed by Lukas
Dr. Sasha Heinz is a developmental psychologist turned mindset coach. She has her own private coaching practice grounded in psychological science. Dr...
Climate Change Solutions with Dr. Jonathan Foley
22 Jul 2022
Contributed by Lukas
Dr. Jonathan Foley is a world-renowned environmental scientist, sustainability expert, author and public speaker, and the executive director of Drawd...
Positivity and Resilience with Olympian Lea Davison
15 Jul 2022
Contributed by Lukas
Olympian Lea Davison began mountain bike racing in 2001. Since then, she’s earned a silver medal at the 2016 World Championships, a bronze medal at...
How to Read Body Language and Maximize Connection with Mark Bowden
08 Jul 2022
Contributed by Lukas
Mark Bowden is a body language expert, keynote speaker and bestselling author of the books Winning Body Language; Winning Body Language for Sales Pro...
Talking Resilience with Leadership Coach Jamie Cohen [Updated]
03 Jul 2022
Contributed by Lukas
On this week’s podcast, Sonya sat down with Jamie Mason Cohen, a resilience and leadership development expert. A Canadian native, Certified Leaders...
The Perils of Comparison
03 Jul 2022
Contributed by Lukas
One of my most interesting realizations recently is that I am at my best when I'm living in the present moment and I am at my worst when I'...
How to Finally Make Behavior Change Work for You with PhD Michelle Segar
24 Jun 2022
Contributed by Lukas
Michelle Segar is the director of the University of Michigan’s Sports, Health, and Activity Research and Policy Center, adviser to the Department o...
All About Coaching Masters Athletes with Coach Frank Overton
17 Jun 2022
Contributed by Lukas
Frank Overton is a full time cycling coach and a USA Cycling Level 1 coach since 2006. He founded FasCat Coaching in 2002 to live out his dream to he...
Look There, Go There - Why Your Focus Matters
04 Jun 2022
Contributed by Lukas
Focus on what you can do, not what you can't. Look there, go there. Where focus goes, energy flows. Perhaps you've heard one or all of those...
Behind the Adventure Stache: Professional Cyclist Payson McElveen
27 May 2022
Contributed by Lukas
Payson McElveen is not your traditional professional mountain biker. After cycling at Fort Lewis College and becoming a two-time Marathon National Ch...
6 Things I've Learned from 5 Years of Podcasting
21 May 2022
Contributed by Lukas
Wow, I can't believe I've had the privilege of doing this podcast for 5 years! Today is the 300th episode! Initially, I was going to do a m...
How to Be Honest with Yourself to Get Unstuck with Britt Frank
13 May 2022
Contributed by Lukas
Britt Frank - therapist, teacher, speaker, and trauma specialist - focuses her work on helping others who feel stuck. Her life’s work developed out...
What to Do if You're Struggling
06 May 2022
Contributed by Lukas
Sometimes life can feel hard and overwhelming. Big life changes often cause discomfort and stress, but out of it comes growth. Growth is something mos...
Closing the Gender Gap in Sports Research with Emily Kraus, MD and Megan Roche, MD
28 Apr 2022
Contributed by Lukas
This week’s podcast features a discussion with Stanford Female Athlete Science And Translational Research (FASTR) Program Director Dr. Emily Kraus ...
The World's Toughest Running Feats Fueled by Veganism with 4x Guinness Book of World Records Holder Fiona Oakes
22 Apr 2022
Contributed by Lukas
Fiona Oakes is an elite marathon runner, who has completed over 100 marathons and finished in the top 20 in two of the world’s Major Marathon serie...
The Keys to Transformation with Bob Doyle
14 Apr 2022
Contributed by Lukas
Bob Doyle is a law of attraction expert and coach. The law of attraction is a belief that positive or negative thoughts bring positive or negative ex...
A Life-Threatening Fall and the Resilience of Trail Runner Hillary Allen
07 Apr 2022
Contributed by Lukas
In 2017, Hillary Allen experienced a life threatening accident that had the potential to completely derail her career as an endurance athlete. She fe...
The Importance of Small Wins
31 Mar 2022
Contributed by Lukas
Small wins are possibly one of the most important aspects of progress, motivation, and confidence in our lives that are overlooked. The reality is tha...
Iron Cowboy James Lawrence: What It Takes to Do 101 Iron-Distance Triathlons in Consecutive Days
24 Mar 2022
Contributed by Lukas
James Lawrence, also known as the Iron Cowboy, is a mindset and fitness coach, best known for testing his mental and physical limits. In 2021, James ...
The Mindfulness of Cycling with Olympian Haley Smith
17 Mar 2022
Contributed by Lukas
Cycling has been a lifeline for Haley Smith. Haley, a top professional cyclist, competed in the cross-country event at the 2018 Commonwealth Games, w...
Healthy Striving and Psychological Flexibility with Dr. Diana Hill
10 Mar 2022
Contributed by Lukas
Dr. Diana Hill focuses on ACT - Acceptance and Commitment Therapy - and specializes in evidence-based and compassion-focused approaches. Diana st...
Understanding Impostor Syndrome and How to Deal with It
04 Mar 2022
Contributed by Lukas
Impostor Syndrome - you've heard of it. You've probably felt it. It happens when we discount our ability in a certain area or areas, despite...
The Four Tendencies with Gretchen Rubin
25 Feb 2022
Contributed by Lukas
Gretchen Rubin has a knack for taking a huge amount of information and making it clear and relatable for the masses. Her focus is happiness and human...
Lifestyle Medicine and Cardiovascular Health with Dr. Brian Asbill
18 Feb 2022
Contributed by Lukas
Brian Asbill, MD, board certified in Cardiovascular Diseases and Clinical Lipidology, had a career defining moment back in 2013 (he’ll talk about t...
The Role of Anger in Fierce Self-Compassion with Dr. Kristin Neff
11 Feb 2022
Contributed by Lukas
Today, you'll learn the difference between fierce self-compassion and tender self-compassion. In 2017, I had the opportunity to sit down with Dr....
Having Courage, Marital Satisfaction, and Parenting a Toddler with My Husband and I
04 Feb 2022
Contributed by Lukas
Our family made a lot of changes in the last year to our lives. We moved to an entirely new town, bought a house, changed our work environment, got p...
Data-Driven Parenting with Emily Oster
28 Jan 2022
Contributed by Lukas
Emily Oster tells it like it is. The Professor of Economics at Brown University is known for her books that take a data-driven approach to pregnancy ...
Vegan Health with VeganProtein's Dani and Giacomo
20 Jan 2022
Contributed by Lukas
Dani Taylor and Giacomo are vegan bodybuilders. Sounds a little bit like an oxymoron, right? But these two married athletes are amazing examples for ...
How To Create Lasting Change with Behavioral Scientist Katy Milkman
14 Jan 2022
Contributed by Lukas
In this week’s podcast, Sonya sat down with Katy Milkman, a professor at The Wharton School of Business at the University of Pennsylvania, as well ...
How to Overcome Excuses and Have More Follow Through
07 Jan 2022
Contributed by Lukas
Excuses can show up in several forms, especially when it comes to following through with goals and commitments. The biggest excuse often comes in the...
The Ultimate Guide to Goal Setting
31 Dec 2021
Contributed by Lukas
We all have ideas of what we want our life to look like. It could be something like weight loss, improving speed on the bike or running, or even cook...
The Tao of Sport with Olympic Gold Medalist Duff Gibson
24 Dec 2021
Contributed by Lukas
Imagine rocketing head and face-first down a frozen track around 80 miles per hour with the rapidly moving ground just inches from your face. Well, t...
Cass Warbeck: Plant-Based Muay Thai Champion to Medical Student
17 Dec 2021
Contributed by Lukas
Muay Thai is a martial art and combat sport that uses stand-up striking along with various clinching techniques, and being plant-based has been a gam...
It's Never Too Late to Start with 51-Year-Old Ultrarunner Ian Morgan
09 Dec 2021
Contributed by Lukas
"It's too late for me. I'm too old to start." Have you ever used these excuses are barriers? Meet Ian Morgan, an ultrarunner who ...
Are You Placing Happiness in the Future and Wishing Time Away?
03 Dec 2021
Contributed by Lukas
Have you ever noticed that when you get close to the end of something hard, you wish you were at the finish line? I notice this feeling the most in a...
Authenticity and Managing Pressure with Pro Cyclist Sarah Sturm
26 Nov 2021
Contributed by Lukas
Sarah Sturm is a cyclist who can't be grouped into a specific category of cycling. Although you might know her bright smile and speedy results f...
How to Stay Grounded while Striving for More with Brad Stulberg
18 Nov 2021
Contributed by Lukas
Most of us try to balance the act of doing and the feeling of being in our lives. We ask ourselves questions like, "How can I work hard and have...
How Getting Plant-Curious Changes Lives with Planted Expo's Stevan Mirkovich
12 Nov 2021
Contributed by Lukas
Sonya has been committed to a plant-based diet for almost a decade. Her interest in and passion for the benefits of plant-based eating has led her to...
All About My Second Pregnancy at 20 Weeks
05 Nov 2021
Contributed by Lukas
This week, Sonya gets personal and talks about all the details of her second pregnancy. She shares her experience from the first 20 weeks and some of ...
Motivation and Inspiration with Runner and Podcast Host Lindsey Hein
28 Oct 2021
Contributed by Lukas
After first connecting on Twitter, Sonya was interviewed on Lindsey Hein’s podcast “I’ll Have Another with Lindsey Hein,” where she talks wit...
How to Build Confidence and Self-Belief with Dre Baldwin
22 Oct 2021
Contributed by Lukas
Dre Baldwin went from playing NCAA D3 basketball to a nine-year basketball pro. His path to the highest level fo the sport required a level of discip...
Refuting The Motherhood Penalty with &Mother's Molly Dickens
15 Oct 2021
Contributed by Lukas
It IS possible to thrive in motherhood and your career! This is the message that Molly Dickens, co-founder of &Mother actively promotes. &...
The Key to Peak Performance
08 Oct 2021
Contributed by Lukas
I've spent well over a decade focusing on peak performance- both athletically in my quest to become one of the world's best endurance mount...
Get Your Sports Nutrition Dialed + Biomarkers with Stevie Lyn Smith, RD
01 Oct 2021
Contributed by Lukas
As an endurance athlete, nutrition is a critical piece of success. In this week’s podcast, Sonya sat down with Stevie Lyn Smith, a Registered Dietit...
Tackling Enjoyment Over Achievement with Tina Muir
24 Sep 2021
Contributed by Lukas
What happens when you start running for fun instead of a finish line? In this week’s podcast, Sonya sat down with Tina Muir, CEO of Running for Real...
Getting Vulnerable with Mindset Coach Polly Bateman
17 Sep 2021
Contributed by Lukas
Mindset and performance coach Polly Bateman works with clients to recognize negative patterns in behavior and barriers they reinforce for themselves. ...
Becoming a New Mom and Mountain Bike Racing with Catharine Pendrel
10 Sep 2021
Contributed by Lukas
Catharine Pendrel, a three-time Olympian and 2016 Bronze medalist mountain biker, became a new mom this year. In this episode, Sonya and Catharine dis...