Squamish 50K: Racing to the Level of Who I Am Today
A couple of days ago, I finished my first ultra trail running race: the Squamish 50K. This episode is a reflection on what it took to get th...
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The Sonya Looney Show
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, an...
Episodes
20 of 473 episodesUsing Self-Talk for Mindset, Perception, and Expectations with Ethan Kross | REPLAY
This week, I’m bringing back a conversation from the archives with Ethan Kross, one of the world’s leading experts on the conscious mind and...
Growing Up as Adults with Travis Macy
What does it actually mean to keep growing as an adult? In this episode, I sit down with my dear friend Travis Macy for a conversation that...
Mindfulness in Action: Slow Down 2%
In this Mindfulness in Action episode, we’re practicing patience in real time. If you listened to last week’s solo episode, I talked about i...
The Urgency Trap
In this solo episode, I’m talking about patience, and really, about rushing. Rather than focus on time management conversation, I'm taking a...
Hope Is the Strategy: Burnout, Mattering, and Meaningful Work with Jen Fisher
In this episode, I sit down with workplace well-being expert and author Jen Fisher to talk about her book, Hope Is the Strategy, and why hop...
Mindfulness in Action: Letting Yourself Feel Valued
In this Mindfulness in Action episode, I’m exploring what it means to not only add value, but to let ourselves feel valued. So many of us ar...
What It Really Means to Matter
What does it actually mean to matter? In this solo episode, I’m diving into a topic that has been occupying my mind for years and has become...
How to Build a Life of Contribution with Tom Rath
What if the real value of achievement isn’t what it proves about us, but how it contributes to others? In this episode, I sit down with best...
Mindfulness in Action: Practicing Mental Agility in Real Time
This Mindfulness in Action episode is a real-time practice in mental agility: the ability to notice what’s happening in your thoughts, emoti...
Mental Agility: How to Work With Your Emotions, Attention, and Inner Chatter
What does it really mean to be mentally agile? In this solo episode, I’m talking about the emotional and attentional skills that help us not...
Rethinking Goals, Striving, and Self-Worth with Jeff Warren and Tasha Schumann
What if so much of our suffering comes from trying to become who we think we’re supposed to be? In this episode, I sit down with meditation...
Mindfulness in Action: Letting Go of “Should”
In this Mindfulness in Action episode, I’m talking about one of the sneakiest forms of distorted thinking: shoulds. You know the ones: I sho...
Decision Fatigue, Perfectionism, and the Problem With “Should”
Ever catch yourself thinking, “I should be better than this. I should be doing more. I should have started earlier” and then spiraling? In t...
What Flow Really Is: Mindfulness, Self-Trust, and the Challenge-Skill Balance with Dr. Sue Jackson
Flow is one of those words that gets used all the time, but what does it actually mean? And more importantly, how do we create more of it in...
Mindfulness in Action: Redefining What It Means to Get Better
In this Mindfulness in Action episode, I’m recording on a trail run and thinking out loud about something I’ve been re-examining in my own l...
How to Say What You Mean with Oren Jay Sofer | REPLAY
Sometimes it's hard to say what you mean. Oren Jay Sofer says, "Communication is a learnable skill and it’s one of the most powerful le...
How to Move from Survival Mode to Thriving: Jon Rosemberg on Agency, Stress, and Success
What if the version of “success” you’ve been chasing is actually keeping you stuck in survival mode? In this episode, I sit down with author...
Aging as a Female Endurance Athlete: Perimenopause, Strength Training & Adapting with Jenny Smith
I’ve known Jenny Smith since the early 2000s, back when I was a brand-new pro mountain biker watching her absolutely dominate at Nationals....
How to Be a Better Communicator: The OARS Framework from Motivational Interviewing
The most valuable skill I’ve ever learned isn’t about performance, mindset, or even resilience. It’s communication. In this solo episode, I’...