The Sonya Looney Show

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

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

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 integ

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.

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

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 s

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 Discusse

"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

"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 a

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

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

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

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.

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, bu

“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 guil

"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

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 firefig

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 d

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

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 be