PEAC- Train Like a Girl: enhancing performance & wellbeing of GIRLS IN SPORT

Guest: Katie — nutritionist, educator, former Division I tennis player (University of Vermont), former high school coach, now teaching Human Nutrition in Denver, CO. Episode summary: This episode feels like a conversation among friends. We celebrate Caitlin’s last day on the podcast and dive into food, fuel, and how nutrition supports both performance and everyday life. Katie shares her athletic and coaching background, her transition into nutrition, and practical strategies for fueling athletes and busy people. We explore micronutrients, the microbiome, differences between endurance and performance sports, underfueling in college athletes (especially females), and the social and cultural role of food. Notable quotes: “Foundation in nutrition.” “Some of the biggest moments are moments of failure.” “Life is not a linear path.” “Fuel for performance.” “Daily habits are the foundation.” “Make every bite count.” Key topics & takeaways: Background: D1 tennis at UVM — a balanced college experience that fostered lifelong friendships; eventual burnout led to coaching and a pivot into nutrition. Career pivot: Studied political science/law prep, then shifted to a master’s in nutrition — an example that career paths aren’t linear. Coaching: Eight years coaching high school boys and girls tennis informed her approach to athlete fueling and development. Sport-specific fueling: Endurance sports (running) vs. performance sports (tennis) require different fueling strategies; athletes should tailor intake to sport demands. Male vs. female athletes: Physiological differences matter — underfueling affects health and hormones, especially in female athletes. Micronutrients & mental health: Brightly colored fruits and vegetables provide vitamins, minerals, antioxidants that support physical performance and the microbiome–brain connection. Practical morning fueling: Prep the night before — overnight oats, chia pudding, or Greek yogurt with berries are simple, nutrient-dense starts. Carbohydrates for performance: Endurance athletes need adequate carbohydrates for glycogen; “make every bite count.” Daily habits: Small, consistent nutrition habits form the foundation for performance and well-being. Culture & food: Food is communal and celebratory — nutrition education should respect social and cultural roles of eating. Influencer trends: Be cautious of market trends (e.g., overemphasis on protein); aim for balanced, evidence-based choices. Quick tips from Katie: Prepare simple breakfasts the night before. Prioritize nutrient-dense foods to start the day. Tailor fueling to your sport and training intensity. Focus on micronutrient-rich produce for both body and brain. Educate athletes on adequate intake to avoid underfueling. Who this episode is for: Athletes (high school to collegiate), coaches, nutrition students, parents of athletes, and anyone wanting practical, science-backed nutrition habits that fit a busy life. Call to action: Listen, celebrate food, and focus on small daily habits that build a strong nutritional foundation. Host: Kaitlin (celebrating her last episode) Guest: Katie — currently teaching Human Nutrition in Denver, CO  

Guest: Alexa — Glenbard West High School (IL) senior, University of Wisconsin commit Episode summary: Alexa shares her running journey — starting with family fun runs, joining middle‑school track for the joy of the sport, and building a thoughtful high‑school cross country and track career. She opens up about recovering from an eating disorder and period loss, and credits a collaborative team (high‑school coaches, caretakers, nutritionist, and mental‑health therapist) for helping her recover and refocus on fueling and wellbeing. Alexa discusses trust in coaching, being coachable, quality over quantity in training, yoga and visualization, and why having female coaches made it easier to discuss female‑specific issues. She also describes her gentle college recruiting process and why Wisconsin felt like the right fit. Episode highlights: How Alexa fell in love with running: family runs, local races, and finding joy over competition. Transition from middle school to high‑school training: building a strong base and learning the sport. Honest conversation about eating disorder recovery and period loss — the role of a multidisciplinary support team. The shift to “fueling for sport and recovery”: practical changes in mindset and nutrition Importance of coachability, trusting the process, and prioritizing quality training. Benefits of yoga: recovery, race visualization, and mental rest. Impact of female coaches on open conversations around female athlete health. College recruiting: Alexa's outreach, visits, and why the University of Wisconsin was the perfect fit. Training philosophy: mid‑mileage focus, avoiding overtraining, and fundamentals (drills, dynamics, mobility). Practical tips from Alexa: Eat from all food groups; focus on fueling for activity and recovery Pre‑activity carbohydrate target example: ~60 g carbs (easy sources like fruit strips, rice crisps, or Gatorade with sugar) Post‑run recovery: chocolate milk; add a banana on yoga/recovery days for extra energy Prioritize quality over quantity in workouts; do drills, dynamics, and mobility consistently Be coachable: listen to coaches, trust the training plan, and lean on the people in your corner Why this matters: Alexa's story highlights that athletic development and mental/physical health go hand in hand. Recovery is possible with the right team, nutrition, and a balanced approach to training. Call to action: Share this episode with a female athlete or coach you care about. Good luck to Alexa in her 2026 outdoor track season — go Badgers!

Episode Summary: Coach Nev,  born in Serbia, former DI All‑American Volleyball Center at UAB, and owner of Block-Out Academy,  joins us to talk fundamentals, mindset, and building the Total Athlete — mind, body, spirit. We cover why she developed a system that does not box athletes in too early, how she blends psychology and clinical nutrition into coaching, and practical ways coaches and parents can prioritize sleep, play, and movement mechanics to develop athletes.  Guest Bio: Coach Nev  — Owner, Block- Out Academy (Homewood, AL). Former Division I All‑American center, University of Alabama at Birmingham. BA in Psychology; MA in Clinical Nutrition.    Coach Nev developed a passion for fundamentals and play‑first development after noticing differences between Serbian and U.S. youth sport systems. Philosophy: person first, athlete second, volleyball player third, position fourth. What we cover: Origins: Serbia → UAB → founding Block-Out Academy Why fundamentals matter: movement mechanics, strength & conditioning Nutrition, sleep, and outdoor play as the foundation of athletic development Coaching philosophy: keep it fun, knowledgeable warm-ups, creative games Critique of the American youth sport system that specializes too early Practical coaching tips: building clear standards, consequences, and communication Mental skills: resilience, confidence, work ethic. How Blackout Academy operates and the #NoExcuses mindset Top Quotes: “A coach’s job is bigger than wins and losses. It’s about shaping people.” “Dream big. Work hard.” “Clear standards, clear consequences, clear communication.” “Athletes should walk away stronger in mind and body.” Key Takeaways (for coaches & parents): Start with sleep, nutrition, no screens, and unstructured outdoor play. Teach fundamentals before positions; let development guide specialization. Make warm‑ups educational and fun — integrate technique into play. Set clear standards and communicate consequences early and often. Measure success by personal growth, resilience, and confidence — not just the scoreboard. Resources & Links: Block-Out Academy — Homewood, AL (search for local site/socials) Hashtag: #NoExcuses Subscribe, rate & review. Follow Coach Nev/Blackout Academy on social media to learn more and bring fundamentals back to your program.   https://www.instagram.com/coachnev/ https://www.instagram.com/blockoutacademy/

Erin shares her journey from multi-sport kid to focused soccer player, raised in a competitive family environment that shaped her drive and mindset. We discuss the shift from high school to college athletics—greater freedom, higher responsibility, and the practical habits that keep her balanced: fueling, sleep, and scheduled study time. Key Topics Covered Early sports background & love of team culture: how supporting teammates and positive mindset matter. College transition: adjusting routines (5:30 AM practices → 8:00 classes → afternoon study), time management, and accountability structures (team study tables, Leadership Council). Recruiting perspective: choosing an NAIA school (Marian College) over Division I, scholarship opportunities, and finding coaches who see players as people. Academics & athletics: pursuing a nursing major while competing and receiving academic + Stocker scholarships. Body image & mindset shifts: adapting to physical changes in college, embracing strength gains, and reframing social media pressures. Stress management & pregame routine: viewing stress as both positive and negative; Erin's ritual (headphones, left shin guard first, right shin guard, deep breaths) to prepare mentally. Top Quotes: “Coaches saw me as a person, not a number.” “I’m stronger, faster, and fitter in college—my body changed, my mindset changed.” “Team is family—on and off the field.” Actionable Takeaways Consider non-Division I options—there are meaningful athletic and financial opportunities at smaller schools. Build daily routines that support training, academics, and recovery. Use deliberate pregame rituals to manage nerves and lock into performance. Reframe body changes as functional gains: strength, speed, and resilience. Who This Episode Is For High school athletes navigating recruiting decisions. College athletes adjusting to new demands. Coaches, parents, and caretakers supporting athlete well-being. Anyone interested in sport mindset, time management, and balancing academics with athletics. Resources Mentioned Marian College (NAIA) — recruiting & scholarship opportunities. Leadership Council/team study table model — accountability structures for teams Connect. Follow PEAC – Train Like A Girl for more episodes on female athlete development, strength, and mindset. Subscribe and leave a review to support the show. Thanks for listening — Annemarie & the PEAC Team   website https://sustainablelifelive.com/   instagram https://www.instagram.com/peac_train_like_girl/ https://www.instagram.com/marianwsoc/ https://www.instagram.com/errkellyy/  

PEAC — Train Like A Girl: Denise Smith — Show Notes Episode summary Physical therapist, educator, and multi-sport athlete Denise Smith discusses injury prevention, return-to-play, and smart training for female runners—especially adolescents. Emphasis on movement quality, sleep, nutrition, cross-training, barefoot training, and rebuilding the brain–body connection after injury. Guest bio Denise Smith, MPT (Marquette University, 2002) Consultant for the Russian Olympic/National Triathlon Team Instructor of kinesiology at McHenry County College Member of the Pose Method education team; delivers lectures and running technique certification courses. Key topics covered Why injury prevention must be a team approach (coaches, clinicians, nutritionists, parents) Prioritizing sleep and working with a certified sports nutritionist; recognizing and addressing disordered eating in athletes. Concerns about excessive mileage for high-school runners with skeletally immature bodies and rapid growth phases. Training priorities during early high‑school growth: mobility, strength, deep core work, yoga, and cross-training (swimming, ultimate frisbee, etc.) The role of barefoot training alongside strength work and stride training Using video/film analysis to assess and improve running technique Return-to-sport after injury: rebuilding trust between the brain and the body. Notable quotes “Rebuild trust between brain and body.” “For skeletally immature runners, more focus on mobility, strength, and varied movement—not just mileage.” Practical takeaways Reduce excessive mileage for young athletes during rapid growth; emphasize mobility and strength first. Incorporate cross-training and activity variety to lower injury risk Use barefoot drills to complement strength and stride work (progress gradually and safely). Use film analysis to find technique deficits and track improvement. Treat injury prevention as multidisciplinary: sleep, nutrition, mental health, and coaching all matter. Resources mentioned If you coach or parent a young runner: reassess mileage during growth spurts, prioritize mobility and strength, and consult clinicians/coaches for a team-based prevention plan.

PEAC — Train Like a Girl Podcast Episode: REDs-Informed Provider Guest: Kelly Holtz MS RD | Sports Dietitian Episode Snapshot In this episode we define REDs (Relative Energy Deficiency in Sport) and explain why it matters for female athletes of all ages: REDs occurs when the body goes into “low power mode” because energy intake doesn’t match energy output. Guest story: As a young athlete the guest tried many sports, settled into high school swimming but left after not connecting with her coach.  Girls drop out of sport at nearly twice the rate of boys during adolescence (Women’s Sports Foundation reporting). This makes supportive environments and informed adults crucial. She rediscovered her love of movement at Loyola University through Club CHAARG — a women-only club that encouraged trying spin, Pilates, trampoline class and more. Big reminder: coaches, parents, and teammates can normalize conversations about period health and recovery. A missed period is your body’s way of asking for attention. What REDs looks like (high level) Low energy, poor recovery, mood changes, performance setbacks, and menstrual irregularities. It’s not about blame or perfection—spotting changes with curiosity and referring to experts matters. Practical tips for fueling for performance: Eat every 3–4 hours. Eat more than the average (non-athlete) person—athletes need extra energy. Rest days still require fuel. Include all food groups: carbohydrates, protein, and healthy fats. Keep snacks handy for easy refueling. Use trial and error to find what works for you. Period health & recovery Keep conversations open in high school and youth sport settings. Treat menstrual changes as a signal—missing periods should prompt evaluation and support. Managing social media & messaging about body/fueling Ask: “Is this person talking to me?” (Is this advice relevant to my age/level?) Ask: “Is this person an expert?” (Credential-check). Unfollow accounts that don’t serve or support your goals. Food as fuel and community Fueling is practical and social — sharing meals and exploring new foods is a meaningful way to support athletes. Takeaway You don’t need to be an expert to help. Notice changes, ask curious questions, and connect athletes with qualified clinicians. No one should be asked to perform on low power—let’s keep athletes fully charged. Resources & next steps Reach out to a sports dietitian or medical provider if you notice signs of REDs or menstrual changes. Consider creating team norms around fueling, snacks, and open conversations about period health. Subscribe to PEAC — Train Like a Girl for more episodes on female athlete health and practical tips coaches and families can use.

PEAC — Train Like A Girl Podcast Episode: Sheahen Dowling — Women’s Basketball Sheahen Dowling — Started her athletic career at Saint Josaphat Grade School in Chicago (where we met), Trinity High School (River Forest, IL), Class of 2017; played at Florida Gulf Coast University (FGCU). Current Special Assistant to Head Coach Karl Smesko (WNBA Atlanta Dream). Episode Overview  Sheahen’s multi‑sport youth, high school focus on basketball, walk‑on story at FGCU, earning a scholarship, and transition into coaching/support role with Karl Smesko. Themes: risk-taking, parental support, academic accountability, life skills, identity beyond sport, growth and equity in women’s basketball. Key Points & Quotes Walk‑on journey: Dreamed of FGCU despite no scholarship; walked on after reassurance from Coach Karl Smesko and eventually earned a scholarship. Parents: Borrowed confidence from parents; they provided tools and support without pressuring her into choices. Take risks: Sheahen emphasizes the importance of taking calculated risks to pursue goals. Identity beyond sport: Stresses athletes should separate identity from athletics and develop life skills. Coach Smesko’s influence: “If you can’t do the academic side you can’t do the sport side” — pushed accountability, life skills, and preparation for life after basketball (internships, everyday skills like changing a tire). Coaching role: Now working with Karl Smesko at the WNBA level as Special Assistant to the Head Coach. Women’s Game & Equity Notes (figures discussed) WNBA revenue share vs. NBA: NBA players receive ~49–51% of league revenue; WNBA players receive ~22.8% (discrepancy discussed). Coaching representation: NCAA female coaches make up 42% in female sports and ~5% in male sports; similar high school-level split (42% head coaches in female sports, ~5% in male sports). Value of Staying in Sport (advice) Benefits at every collegiate level (D1, D2, D3, JUCO, NAIA): friendships, leadership development, athletic development, life skills. Practical tips for athletes: prioritize academics, seek internships and mentorships, lean on support systems, and cultivate interests outside athletics. Episode Highlights / Takeaways Persistence pays: walking on can lead to scholarships and professional opportunities. Balanced development: coaches and parents should foster independence, accountability, and life skills. Advocate for equity: awareness of financial and structural disparities in women’s sports is essential. Long-term view: sports provide tools, but athletes should prepare for life beyond competition. Extras Listener segment: movie recommendations and viewing tips related to the Winter Olympics (included at the episode end). Call to Action Subscribe to PEAC — Train Like A Girl, follow Sheahen and Coach Smesko for more insights, and support women’s sports locally and professionally. https://www.instagram.com/sheahen_dowling/ https://www.instagram.com/atlantadream/      

Guest: Hannah, Licensed Therapist specializing in Eating Disorders (ED) and Obsessive-Compulsive Disorder (OCD) Episode Summary: In this episode, we chat with Hannah, a licensed therapist with a focus on Eating Disorders and OCD. Hannah shares insights into the high comorbidity rate of these issues, especially among women who pursue perfectionism. She opens up about her personal journey in sports, including her early experiences her family, mother playing volleyball and father, basketball, and how swimming became her passion. Key Highlights: Athletic Foundations: Hannah’s love for sports began in a family that bonded through basketball and volleyball. However, it was joining the swim team that helped her discover her true self. Journey Through Nutrition: After studying nutrition at Penn State, Hannah faced challenges that led her to lose her sense of identity, but she found her path again in graduate school at Temple University. Stride Counseling: Hannah founded Stride Counseling, where she loves supporting athletes on their journey to recovery and returning to their sport. Eating Disorders in Athletics: Hannah emphasizes that no sport is immune to eating disorders. She discusses the common tension athletes feel around food and the crucial role of fuel in performance. Understanding Eating Disorders: Hannah explains the genetic, social, and biological factors that contribute to eating disorders and stresses the importance of nurturing a neutral relationship with food. Tips for Athletes and Coaches: Hannah provides valuable advice for athletes, coaches, and caregivers on how to navigate and address eating disorders effectively. Key Takeaways: Emphasizing the need to label food neutrally—understanding that food is not inherently "good" or "bad." Recognizing the significant influence of societal pressure and personal relationships on a person’s relationship with food. Importance of creating a supportive and understanding environment for athletes facing eating disorders. Join us for this insightful conversation with Hannah, as she sheds light on the complexities of eating disorders in sports and shares her passion for helping athletes thrive. Listen now and empower yourself with the knowledge to support athletes!

Guest: Amy Muller, Executive Director of the Women's Sports & Health Expo (WSHE) Episode Summary: In this episode, we sit down with Amy Muller, the inspiring Executive Director of the Women's Sports & Health Expo, to discuss her journey in sports and her mission to celebrate, educate, and motivate women and girls. Amy shares her lifelong passion for athletics and how it has shaped her vision for WSHE, even as she navigated personal challenges with mental health during her formative years in high school. Key Highlights: Athletic Beginnings: Amy reflects on her active childhood and the sense of freedom she found on the field. Mental Health Journey: Despite a positive relationship with sports, Amy experienced clinical depression in high school, shedding light on the stigma surrounding mental health during that time. College Reset: Transitioning to college athletics provided Amy with a fresh perspective, allowing her to appreciate her body and enjoy the competition. Organic Vulnerability: Together with her business partner, Amy emphasizes the importance of open and honest conversations, advocating for a foundation built on "Organic Vulnerability." WSHE Mission: With the Women's Sports & Health Expo now in its second year, Amy explains how the event promotes learning, movement, and connection for women, girls, and their supporters. Body Image Discussion: Kaitlyn, Amy, and I delve into the challenges posed by social media concerning self-esteem and body image, and how they affect young athletes. A little about the EXPO: The Women's Sports & Health Expo is dedicated to creating a hands-on experience that inspires participants of all ages. From interactive activities to valuable resources, the event aims to bring families and communities together in support of women and girls in sports. Join us for this enlightening conversation with Amy Muller as we explore how sports can serve as a vital tool for empowerment and healing. Don't miss out on this celebration of strength and community!

The Joy of the Game: How Discipline and Love for Sport Shape Us, with Mary Minogue, Flag Football, Wrestling, and Lacrosse. "If you want to be a disciplined person on the field, you have to be a disciplined person with class, family, and friends." In this inspiring episode, we talk with Mary, a high-performing multi-sport high school athlete whose energy, brightness, and joy fill every room she enters. Mary's journey began as a young child in Judo and martial arts, where she learned early on the importance of self-worth and showing up as herself—never shrinking, always embracing her true identity. From being the only girl in her early martial arts classes to discovering her love for lacrosse in middle school, Mary’s story is one of resilience, hard work, and genuine passion for sport. Her experiences across Judo, wrestling, cross country, flag football, and lacrosse have shaped her into an athlete who values discipline, the journey, and making meaningful memories along the way. Mary also shares her perspective on the importance of female coaches in sports, highlighting how their communication style can foster better connection and understanding. She believes that discipline, teamwork, and a competitive drive are foundational to finding joy in sport—and that loving every step of the process means it never feels like a sacrifice. We dive into the significance of habits, values, and understanding your "why" to stay motivated. Mary emphasizes the importance of trying new things, meeting new people, and consistently stepping outside your comfort zone. She advocates for more resources dedicated to mental health and athlete support, recognizing her privilege to access sports therapists. Join us for an uplifting conversation about perseverance, self-growth, and the power of embracing all aspects of your journey as an athlete and individual.

Maddy Zarchin, Sports Performance Coach In this empowering episode, we welcome Maddy Zarchin, a former Division 1 swimmer turned Sports Performance Coach dedicated to helping girls maximize their athletic potential and build confidence in the gym—one session at a time. Maddy shares her journey of not understanding the vital connection between strength training and athletic performance during her high school years, which she believes hindered her success in the pool. Now, she focuses on educating girls about the unique aspects of the female body— including hormonal and physiological differences—and why strength training is essential for maximizing potential. She discusses key factors affecting female athletes, such as the tendency to be quad-dominant, increased risk of ACL tears, and the importance of building strength in the posterior chain to combat these issues. Maddy highlights the stigma around girls working out in the gym, including the lack of female trainers and strength coaches, and how increasing female representation in these roles is crucial for progress. Maddy emphasizes a holistic approach to sports performance—incorporating fueling, mental health, and strength training-to keep girls in sport long-term. She believes that more science specific to females and more female trainers will make a significant impact on athletic development and confidence. Maddy’s 4 At-Home Exercises Anyone Can Do: 1) Single Leg RDL (Roman Deadlift) 2) Split Squat 3) Dead Bug 4)Eccentric Push-Ups All these exercises, along with additional movements, are available on the PEAC-Train Like A Girl APP to help girls stay active and empowered at home. Quotes from Maddy:   “I can look at the science in any textbook or research journal and 90% of the research subjects are male.” “Specialize when you are older—adolescents should play a variety of sports.” “You are missing a big part of training if you are not fueling properly.” “Sports performance is a holistic approach—recognizing the different aspects of the athlete instead of just output.” Tune in to learn how science, representation, and a holistic approach can revolutionize the way girls train and thrive in sports! IG: https://www.instagram.com/maddyzarchin/   https://www.instagram.com/peac_train_like_girl/ PEAC-Train Like A Girl APP: https://peac.gcph.tv/?fbclid=IwY2xjawNLP_ZleHRuA2FlbQIxMABicmlkETExOUtqV1QyVjlPRkhiVkF5AR4Mq_QqfIhCuuvzTF9YG_xzR386aKDh2Dxz-qL3dKmLTFrs0RNW5WOI2Z0cLw_aem_RY-guHHUpCgvzT1131lkAg  

In this inspiring episode, we chat with Liv Asay, a dedicated college swimmer at the University of Iowa. Liv’s journey in sport was inspired by her mom, who played softball in high school and college. She realized early on that her true passion was in the pool, starting her swim career at Oak Park’s Team Millennium— her first experience was an exciting water park tryout, and from that moment, she knew the pool was her happy place. Liv later moved to Downers Grove’s Express Swim Team, where she took her training more seriously. Her high school coach, Jennifer Heyer, played a pivotal role in her decision to pursue a college swimming career. Jennifer’s dedication to helping athletes see their potential and understand that their WHY fuels performance deeply resonated with Liv. A strong advocate for more female coaches in high school and college sports, Liv believes women coaches have a unique ability to understand the physiological and hormonal differences that impact training and mental health in girl athletes. She hopes to coach after graduating in May from the University of Iowa and inspire more girls to stay in sport. For Liv, sport is about leadership, self-discovery, and teamwork. Her commitment is fueled by the belief that “anyone can swim, anyone can do it, as long as they put in the work.” Liv shares her powerful insights: “It’s okay for your body to be uncomfortable, but find the WHO to calm your brain down.” “Swimming is my calm, my happy place, my peace.” “When my body and brain are tired, I tell myself to relax.” “My teammates were able to reignite my spark when I was coming back from injury.”   Tune in to hear Liv’s inspiring story and her passion for empowering the next generation of female athletes!

BE BRAVECara Stawicki – World Champion Athlete, High-Performance Coach, & Owner of Be Brave In this episode, we sit down with Cara Stawicki, a remarkable world champion athlete, high-performance and leadership coach, and passionate founder of Be Brave. From her beginnings in the pool, growing up in an active family, Cara's love for sport and dedication has taken her to the top as a World Champion Rower. Cara shares her inspiring journey of overcoming confidence and belonging challenges that many athletes face. Despite knowing she "had what it takes," she often fell short—until she started working with her own high-performance coach. That transformative experience helped her sharpen focus, build trust in herself, and let her skills shine. As a coach, Cara emphasizes that the chief visionary in any athlete's journey is themselves. She encourages athletes to get in touch with their inner voice and to ask a fundamental question: "What is your vision of success?" Understanding personal and team values is critical—these core values serve as the foundation, grounding athletes and serving as their North Star. Key Takeaways: Do a values assessment and take it seriously—spend quality time working through this process. Get clear and intentional about your support team—ideally 3 to 4 people who genuinely have your back. Join us as Cara shares her insights on unlocking your potential, leading with purpose, and creating a pathway to success both on and off the field. https://carastawicki.com/ https://www.instagram.com/carastawicki/

Podcast Episode: Unlocking Creativity and Mental Wellness with Danielle Beardsley In this inspiring episode, Danielle Beardsley, LCPC, CADC, ATR, shares her journey as a Clinical Art Therapist, Addictions Counselor, Sports Performance Coach, and founder of the Center for Creative Growth Inc. Danielle discusses the importance of empowerment, reminding clients they are in control of their lives, and embracing a problem-solving approach through trial and error—highlighting that learning from setbacks is okay. A deeply compassionate advocate, Danielle emphasizes how people need people and encourages open, supportive conversations around mental health and personal growth. She reflects on her formative experiences at Barrington High School, where she was mentored by two inspiring female coaches who encouraged her to dig deeper into her relationships with her thoughts and seek outside guidance from clinicians who specialize in athletic mental health. Danielle shares her college journey, where her relationship with a male coach highlighted the differences in how female athletes process anxiety and feelings of being different. This experience fueled her passion for exploring mental health, the mind-body connection, and the transformative power of outdoor activity for mental well-being. Key topics discussed include: The distinction between good pressure and unhealthy stress The mind-body connection and breath as a self-regulation tool Understanding and finding your optimal zone of performance Why feelings are not facts The benefits of seeking professional support for athletes to enhance long-term mental health and performance Tune in to learn how embracing vulnerability, outside guidance, and self-awareness can lead to a more balanced, empowered, and high-performing life. https://www.creativegrowthcenter.com/ https://www.linkedin.com/in/danielle-beardsley-lcpc-cadc-atr-cmpc-4b863743/ https://www.instagram.com/centerforcreativegrowth/

Episode Summary: In this inspiring episode, mother-daughter runners Mary and Mia Sirois share their running journeys, insights, and the valuable lessons they've learned along the way. From Mia’s impressive performances at the IHSA Class 3A state meet and Nike Cross Nationals to Mary’s passion for the team aspect of cross country, this episode is filled with motivation, practical tips, and heartfelt stories. Discover how Mia balances training, recovery, and avoiding FOMO, while Mary emphasizes the importance of support and expert guidance. Plus, enjoy some fun moments sharing favorite foods, team pride, and more! Key Highlights:   Mia’s Achievements: IHSA Class 3A state meet with a season-best of 15:53.4 at three miles, leading the Broncos to the team title, and earning First Team All-America honors at Nike Cross Nationals in 17:16.0. Mary’s Running Journey: Started running in high school because cross country was perfect for the fall, especially since soccer is a spring sport in Illinois. She loved the team aspect and saw her high school team improve over her four years. Mia’s Running Origin: Fell in love with running as her mom encouraged her from a young age, starting with stroller runs. Tried cheerleading but ultimately found her passion in running. Training and Recovery: Emphasized the importance of fueling properly ("you can't out-train under-fueling"), prioritizing sleep (Mia gets about 9 hours each night), hydration, foam rolling, and mobility. Team and Balance: Mia appreciates being part of a team for accountability and understanding natural progression in training. Injury and FOMO: Mia stepped away from Strava to avoid pressure and FOMO, focusing on her own recovery and progress. Support System: Mary supports Mia by trusting her coaches, PTs, and nutritionists, letting them guide her. Wellness & Supplements: N-2 wellness brand aiding Mia's recovery and bone health, and hydration. I personally love the taste, convenience, and flavors. Fun & Personal Touches: Mary and I talk  Purdue basketball ("Boiler Up!"), Mia’s favorite post-race FUEL Portillo's Cake Shake   https://www.instagram.com/m.v.sirois/ https://www.instagram.com/n_2water/ https://www.instagram.com/miasirois_runz/ Mile Split Heartland: https://www.instagram.com/stories/milesplitheartland/ Mia’s Athletic Brand: https://www.instagram.com/newbalancerunning/ Portillos: https://www.instagram.com/portilloshotdogs/

PEAC-Train Like a Girl Podcast Episode: Meet Sarah Hopkins — The Coach Making Waves at Minnesota! If you love running, sports, or just need a dose of girl power, you’ll want to listen to this episode. Meet Sarah Hopkins — the head coach of the Minnesota Gophers women’s cross country team and a total boss in the coaching world. Sarah’s gone from being a student-athlete to winning the USTFCCCA Midwest Regional Coach of the Year three times — and she’s only just getting started. In this chat, Sarah opens up about what it really takes to lead, succeed, and lift up other women in sports. She shares her secret sauce for staying balanced, handling info overload, and keeping her team motivated and confident. Plus, she talks about how rest and mental health are game changers, not signs of weakness. If you’re dreaming of crushing your goals or want to know what it’s like to be a leader in women’s sports, this episode is jam-packed with tips and real talk from a coaching legend. Tune in — this one’s for every girl who’s got fire in her heart and wants to make her mark! Follow Sarah and the Gophers: https://www.instagram.com/mnxccoachhop/ https://www.instagram.com/gophercctf/ https://www.instagram.com/umntwincities/ https://gophersports.com/404?fbclid=PAZXh0bgNhZW0CMTEAAadCSvwkAwFB58WxvhcHGN5ym7stubyhXZqg4tyk40IDCAbBtDDvr_QGj3WAPg_aem_g5POQEkrGdPdrZ510Raglg    

This week’s episode is a special conversation with the host of PEAC–Train like a Girl, Annemarie Sampson. AnneMarie, a seasoned coach with vast experience in sports, fitness, health, and wellness shares her journey through sport and and everything wellness.  Anne-Marie shares her story of navigating diet culture, discovering her passion for running, and her diverse certifications in exercise and wellness, including yoga, nutrition, and digital wellness. This episode exemplifies how these elements play a crucial role in empowering female athletes and fostering a supportive environment in sports. Tune in for an engaging, heartfelt discussion exploring the evolution of women's sports, the importance of female coaches, and Anne-Marie's memorable coaching experiences. Discover practical advice on shutting out distractions to focus and excel in athletics, and stay updated on the upcoming launch of the PEAC app, aimed at enhancing women's wellness through scientifically-backed content. Where to find us: https://www.instagram.com/really_rad_coaching/ https://www.instagram.com/sustainablelife.live/ https://sustainablelifelive.com/   #TrainLikeAGirl #GirlPower #running #YouthSports #WomenInSports #MentalPerformance #FutureOfSports

Meet Reagen Radke, an incredible athlete and coach whose journey through collegiate, professional, and international softball offers valuable insights for athletes, coaches, and parents alike. In this engaging episode, we discuss Reagen’s experiences playing at the NCAA levels—NAIA, D1, D2, and D3—and her time playing overseas for MSG Phoenix and with the Belgian National Team.   Reagen shares her story of transferring from Columbia College to Reinhardt University, guided by her college coach, and how those experiences shaped her approach to coaching and performance. We also talk about her academic journey, earning her master’s degree from Indiana Wesleyan University while playing her fifth year of college softball, and what it’s like to compete and coach internationally. This episode offers great takeaways on mental performance, the future of girls’ sports, and the importance of resilience and adaptability in athletic development. Reagen’s perspective on the evolving landscape of sports for girls—and her vision for the future—is inspiring and motivating. Plus: Stick around till the end as Reagen shares who she is bringing to her dream dinner party, giving us a fun and personal glimpse into her world! Tune in for insights on:   Collegiate sports at all levels Transitioning from college to professional sports International softball experience Mental performance strategies The future of girl’s sports and empowerment Listen, learn, and be inspired!     Where to find us: https://www.instagram.com/really_rad_coaching/ https://www.instagram.com/sustainablelife.live/ https://sustainablelifelive.com/ #TrainLikeAGirl #GirlPower #SoftballLife #YouthSports #WomenInSports #MentalPerformance #FutureOfSports 

Take a listen to our passionate and dedicated interns who are making a difference in empowering girls through sports and leadership. Introducing Roohee: Our newest team member, Roohee, shares her inspiring journey in sports. As a Black Belt in Martial Arts and a horseback rider from grade school through middle school, Roohee’s story is nothing short of unconventional. Her focus was always on academic achievement, but she also observed the gender inequities and societal emphasis on body image in sports—barriers she now seeks to challenge. Finding ways to release stress and build confidence, Roohee first discovered her competitive spirit on the badminton court and found leadership growth in cross country, where she forged meaningful relationships and made social impacts. A compelling statistic she shares: 94% of women in C-suite roles played sports during their formative years, highlighting the power of sports in fostering future female leaders. Roohee now channels her skills as president of DECA, blending her academic and athletic talents to make an impact in the business world. Liz’s Story: Liz’s journey in sport began with feelings of being non-athletic. She mentions how Illinois uses the FITNESSGRAM assessment, which she believes can sometimes do more harm than good by shaming kids rather than inspiring them. During the pandemic, Liz found joy in walking, jogging, and eventually joining her high school cross country team, where she thrived personally and athletically. Her most impactful experience came from her relationship with her three female coaches, Rief and Sharp, who supported her through conversations about period health, fueling strategies, and mental performance. Today, Liz continues to find joy and competitive spirit in running while studying at the University of Illinois. Her story demonstrates that every girl can find their place in sport when given the chance. Reflective Questions: Kailin wraps up the episode asking important questions about how we can help girls stay in sport, the roles coaches and athletic directors play, and how to create safe, inclusive environments for girls. Liz emphasizes the significance of an all-female coaching staff, words that resonate with the power of girl-led support—Girl Power! Stay Connected: Discover all the ways our interns are making an impact—follow us on Newsletter: Instagram: https://www.instagram.com/sustainablelife.live/ https://www.instagram.com/rooheepatil/ https://www.instagram.com/lizgeorge_/ Facebook: https://www.facebook.com/annemarie.k.sampson LinkedIn: https://www.linkedin.com/in/annemariesampson/ https://www.linkedin.com/company/peac-train-like-a-girl/?viewAsMember=true https://www.linkedin.com/in/liz-george-bbab1325a/ https://www.linkedin.com/in/roohee-patil-023b87371/ Don’t forget to give us a 5-star review and stay tuned for our upcoming app launch. Join the waiting list for exclusive discounts!

PEAC-Train Like a Girl Podcast — Special Episode with Coach Teri Rodgers This week, I had the honor of sitting down with one of my coaching mentors, Coach Teri Rodgers, a trailblazer who has dedicated her life to empowering female athletes and fighting sexism in sports. Teri’s journey began playing sports alongside her older brother, and her passion for basketball was ignited early. Despite limited resources and gender stereotypes in her youth, she bravely crossed barriers—trying out for boys’ teams when no girls’ teams existed, and later thriving in girls’ programs, thanks in part to her perseverance and the support of her family. Throughout her distinguished career at Duke University and later as a high school basketball coach at New Trier High School, Teri has continually championed inclusion and equity. She is also the co-founder of the Grow the Game tournament, an initiative to elevate women’s involvement in coaching and officiating, and to inspire young girls to see their voice and leadership as vital. In this inspiring conversation, Teri shares her personal story of breaking gender norms, her reflections on Title IX’s impact, and her vision for the future of girls’ and women’s sports. As she prepares to retire after an illustrious coaching career, her legacy and passion for empowering the next generation shine brightly. Key Takeaways:   The importance of Title IX and women’s representation in sports coaching and officiating. How to fight gender stereotypes and create inclusive opportunities for female athletes. The power of community and mentorship in shaping confident young women Teri’s insights on leadership, resilience, and advocating for change. Join us for an inspiring conversation with a true pioneer in women’s sports. Whether you're a coach, athlete, parent, or advocate, Teri’s story reminds us that every voice matters in shaping the game—and in creating a more equitable world. Connect with Teri Rodgers: https://www.instagram.com/coachrodge22/   https://www.instagram.com/newtriergbb/   https://www.linkedin.com/in/teri-rodgers-6b277318/   https://www.linkedin.com/in/annemariesampson/

Welcome back to the Train Like a Girl POD! In this episode, we’re excited to reconnect with Lily Flader, our very first podcast guest. Lily shares her experiences after completing her first year rowing at Michigan State University. Highlights:   Lily’s background as a 3-sport athlete in high school: basketball, soccer, track, and cross country. Her motivation to continue competing and challenging herself athletically at the college level. The importance for college coaches to look for hardworking, motivated athletes—like Lily—to excel at the next level. Michigan State has been a great fit, offering solid academic support—tutors, advisors, and a strong community. Her rowing journey: coaches emphasize work ethic, mental toughness, and being comfortable with discomfort. Physical demands increased: higher volume and load—highlighting the importance of proper fueling, sleep, and nutrition. Lily’s realization: she needs to eat more than she expected and benefits from a team nutritionist to stay on track. Mental Performance: Every athlete wants to try hard. Lily discusses competing with herself and others, but also supporting teammates. Leadership from senior athletes: leading by example, showing intensity, and creating a culture where hard work is celebrated. Team values and goals focus on effort, resilience, and team support. Tune in for inspiring insights from Lily on balancing academics, athletic development, mental toughness, and team leadership! Key Takeaways: college rowing, athlete development, mental toughness, team culture, nutrition, leadership, perseverance.   IG https://www.instagram.com/lilyf_1214/   https://www.instagram.com/msu_rowing/

Fueling Athletes for a Lifetime with Lauren, Registered Dietitian   In this episode of PEAC-train like a girl, we’re diving into the importance of evidence-based nutrition for athletes with Lauren, a passionate and holistic Registered Dietitian. Lauren shares her journey from a soccer player to a dedicated nutrition expert, and discusses key topics such as REDs (Relative Energy Deficiency in Sport), Low Energy Availability (LEA), and the significance of proper fueling for athletes of all ages.   Lauren emphasizes the value of a collaborative approach involving athletes, coaches, therapists, RDs, and doctors to optimize overall well-being. She debunks myths around disordered eating, explains the benefits of virtual practice to meet busy schedules, and advocates for practices like "blind weights" for those in ED recovery to ensure a safe and supportive environment.   Tune in as Lauren shares simple, practical tips—including her favorite pasta recipes and on-the-go snacks—that can help athletes fuel their performance and enjoy an active lifestyle for years to come.   Key Topics Covered:   Lauren’s journey from soccer to registered dietitian. Difference between RDN and a nutritionist. Holistic approach to athlete well-being. Understanding REDs and collaborative care in sport. What is Low Energy Availability (LEA)? The importance of "Blind Weights" in ED recovery. Myths about "looks" and disordered eating. Virtual practice to accommodate busy schedules. Simple nutrition tips and favorite recipes (including pasta!)! Fueling for performance and lifetime sport participation. Resources & Links:   Connect with Lauren and her team to learn more about personalized nutrition support. https://laurensbalancedbites.com/?fbclid=PAAaarTJPAfD75ZcmOqZkk8tnWYZ9zOu3CTLZBoFjyescUz7jJnul5oEY2u9Q_aem_AZ-xsHUFAGOr_cfhFf1l-2ELmBmcnSj1zyl5D9stVTtOU3njxmMx_Anwt60_B2NThJc IG: https://www.instagram.com/laurensbalancedbites/?hl=en https://www.instagram.com/sustainablelife.live/?hl=en   Remember: Proper nutrition is the key to injury prevention, maintaining energy, understanding hunger cues, and supporting overall health. Whether you’re a young athlete or young at heart (like me at 62!), fueling your body right keeps you in the game for a lifetime.  

Welcome to PEAC, Train Like a Girl, a podcast created by girls in sport, for girls and coaches in sport, aimed at amplifying the voices of female athletes. In this episode, meet Kaitlin, our new intern, as she shares her journey from being a high school cross-country runner to studying journalism, and now, helping to launch an exciting new app focused on empowering female athletes. Join us as we discuss the essential need for female-specific training in sports, addressing topics like core strength, hip stabilization, and the importance of mental health for optimal performance and injury prevention. We’ll delve into the innovative features of our upcoming app designed to offer affordable access to personalized training, nutrition tips, and mental wellness practices. Kaitlin also opens up about the supportive role of her sports community, her transition to college life, and the value of mentorship. Learn about the app's exciting initiatives, including yoga and strength training classes, and how they're set to revolutionize how young female athletes train and connect. Tune in for an inspiring conversation that celebrates the power of community, the importance of effective training, and the future of girls in sport.

TABLE TALK In this episode of the PEAC-Train Like a Girl podcast, hosts Mia and Megan engage in an illuminating table talk about the discrepancies in athletics, especially as they pertain to female athletes. Mia shares her personal experiences and connects them to a revealing article from The Hoya, highlighting the stark differences in funding between men's and women's athletic programs at Georgetown University. Introduction to Athletic Discrepancies: Findings from a two-year research project conducted by Georgetown University, revealing the significant disparities in funding: $44.8 million for men's varsity sports versus $12.3 million for women's teams for the fiscal year 2022-23. The hosts discuss the impact of these discrepancies on female athletes and the sports community. Focus on Basketball Funding: Notable differences in funding for basketball teams are highlighted, with Georgetown spending $34.3 million on its men’s basketball team and nearly ten times less—$3.5 million—on the women’s team. Insights into how these financial differences affect opportunities and resources available to female athletes. Wider Discrepancies Beyond Funding: Mia and Megan address disparities in housing, food, tutoring access, and academic support, especially for male football and basketball players. Discussion on how athletics remains a stronghold for these discrepancies and what that means for overall equality in sports. The Role of Name, Image, and Likeness (NIL): Exploration of how NIL can both benefit and negatively impact athletes. Strong emphasis on the necessity of financial literacy for athletes to navigate the changing landscape of college athletics. Connecting to Resources and Advocacy: Call to action for advocacy within the community to bridge the gaps in resources and support for female athletes.   YOUR VOICE Listeners SHARE YOUR THOUGHTS AND EXPERIENCES athletic discrepancies by using the hashtag #TrainLikeAGirl.   BIG ANNOUNCEMENT: Mia Pasha will be coaching the LHS Girls XC Summer Running program! Tune in to hear more about her exciting journey and how she plans to inspire young athletes. Links for Further Reading: PEAC- Train Like a Girl: https://sustainablelifelive.com/information-podcast The Hoya article: https://www.instagram.com/p/DHwV2lTpM7s/?img_index=1 Additional resources: https://www.voiceinsport.com/

Introduction: This is a fun one! Get comfortable and ready to laugh- and walk away with some tips to enjoy your sport, build community, work hard, and achieve performance results. Annie Galvin, a swimmer from the University of Iowa, and Megan Hartleab, her teammate and roommate, share insights on mental performance. Non-Dualistic Thinking: Exploring the idea that two contrasting truths can coexist, emphasizing complexity in mental performance. Annie's Athletic Journey: Annie's background in various sports, transitioning from soccer to swimming to avoid the physicality of soccer. Community and Team Dynamics: Highlighting the positive experiences from club and high school teams in Ames, IA, where they valued community and support. Trust in Performance: The importance of trust between athletes and coaches. It's considered a two-way street that enhances confidence. Mental Performance Skills: Discussed key skills: focus, confidence, and emotional regulation. Building good habits is essential for fostering these skills. MentalPerformance Practices: Yoga: Discussed the benefits in promoting physical and mental wellness. Meditation: Benefits for calming the mind and enhancing focus. Journaling: Helps in self-reflection and identifying personal growth outside of sports. Positive Mindset: Transitioning from "I have to" to "I get to" related to responsibilities and opportunities in sports. Acknowledged as challenging but rewarding. Valuing Experiences: Annie emphasizes cherishing memories and experiences over competitive times and records. Post-Graduation Plans: Annie will work at the University of Iowa in fundraising, looking forward to travel opportunities. Stay tuned to find out who Annie invites to her dinner party, adding a personal touch to the episode. This episode underscores the importance of mental performance, community, and personal growth in sports, alongside practical strategies for athletes to enhance their well-being and performance

Join us in this empowering episode of the “PEAC - Train Like a Girl” podcast as we delve into Becky’s extraordinary journey as a dual citizen of the United States and Mexico. Becky's story is a tapestry of resilience, determination, and personal growth that will inspire young athletes everywhere. Athletic Evolution: From a young age, Becky dazzled on the gymnastics mat before discovering her true passion for soccer—a sport that also runs in the family, as her sister excelled in it too. With dreams of playing collegiate soccer in the US, Becky made a bold decision to move to Tampa, FL. This leap into the unknown was the beginning of a transformative chapter in her life. Step Outside the Comfort Zone: Living on her own for the first time was both exhilarating and challenging. Becky bravely faced homesickness but instead of retreating, she embraced the opportunity to grow. Through founding a close-knit friend group, she discovered that stepping outside her comfort zone can be a source of immense strength and growth. Connection and Communication: Maintaining a strong bond with her family became essential for Becky. She worked diligently on her communication with them, ensuring that even while miles apart, their connection remained strong. This practice not only grounded her but also provided a comforting sense of stability during her college transition. Life at Marian College: At Marian College in Indiana, Becky continued to nurture her friendships, which helped her stay connected to her roots while also embracing her new environment. Recognizing the importance of balance, she prioritized her academics over athletics and soon learned that her identity wasn't solely tied to her athletic performance. Well-Being and Mindfulness: Becky’s journey highlighted the significance of overall well-being. She learned valuable lessons about the power of sleep and nutrition, ensuring she was well-prepared for practices and competitions. With her faith and the unwavering support of friends as her foundation, Becky thrived both on and off the field. Celebrating Her Team's Success: As part of the Marian University Women's Soccer team, Becky and her teammates put in hard work and dedication, culminating in a commendable 2024 season that ended in the NAIA Tournament Round of 16. With a final record of 17 wins, 4 losses, and 2 draws, their journey together symbolizes the spirit of teamwork and commitment. Join Us: Becky’s story is a reminder that growth often lies beyond our comfort zones and that our true identity is multifaceted. Tune in to hear her inspiring journey and gather insights that resonate beyond the field!   Follow on IG https://www.instagram.com/beckyquezadaa/ https://www.instagram.com/marianwsoc/ https://www.instagram.com/mariantrackxc/ https://www.instagram.com/peac_train_like_a_girl/

Guest: Kate Ringwood, LCPC (she/her) Profession: Psychotherapist | Eating Disorder Specialist at Serendipity Counseling Services Overview: In this episode, we delve into the critical intersection of mental health and eating disorders among female athletes with Kate Ringwood. Drawing from her experiences as both a former athlete and a psychotherapist, Kate provides invaluable insights into the emotional challenges faced by athletes. Key Discussion Points: Personal Connection: Kate shares her journey as a former high school and college athlete, offering a unique perspective on the mental and emotional obstacles that athletes encounter. Eating Disorders in Athletes: Kate emphasizes that eating disorders among athletes are often misunderstood. She highlights that 70% of athletes may struggle with disordered eating, underscoring the importance of normalizing therapy and mental health discussions. Combatting Loneliness: We discuss how vulnerability plays a crucial role in building connections and overcoming loneliness. Kate stresses the power of letting oneself be seen authentically to foster deeper relationships. Binge Eating Disorders: Notably, Kate points out that Binge Eating Disorders are among the most common eating disorders in athletes, demonstrating the need for awareness and support. Creating Safe Spaces: Through virtual counseling, Kate aims to provide a comfortable environment that allows athletes to reach out without the barriers of time or busy schedules. Tips for Coaches and Caretakers: Foster a community-oriented approach while also catering to individual needs. Normalize diverse eating habits by sharing meals and being open to discussions around mental health. Emphasize that all foods are equal and should not be categorized as good or bad. Kate's expertise sheds light on the often-overlooked mental health challenges that female athletes face. By fostering open conversations around eating disorders and mental health, we can create a more understanding and supportive environment for athletes.   Find Kate and myself: https://lane-9-membership.circle.so/c/find-a-clinician-or-coach/   Instagram: https://www.instagram.com/lane9project/ https://www.instagram.com/serendipity.counseling/ https://www.instagram.com/sustainablelife.live/ https://www.instagram.com/peac_train_like_a_girl/   Contact Information:   Email: [email protected] Website: www.serendipitycounseling.com

Twice the Drive: Balancing Academics, Athletics, and Life Guests: Shania and Rianna Tandon Setting: Lunch hour at Naperville North High School Key Themes: REST (Recover, Enrich, Sleep, Technology) Discussed the importance of recovery and self-care in athletic performance. Emphasized ‘Enrich’ as a significant aspect, highlighting their business interests and community connections. Goals & Aspirations Both athletes aspire to run together in college while studying business. Balance in Life Active participation in sports while maintaining interests such as: Business networking Painting Yoga Spending time with their dog Socializing with friends Business Club Participation: Both Shania and Rianna are actively involved in their communities business club, where they engage in various projects. You can feel their passion for entrepreneurship, taking on leadership roles and collaborating with peers on business initiatives. Shania's Injury: Experienced an unexpected injury after an accident last year. Highlighted the importance of support from her coach, Dan Ivers, parents, teammates, and twin sister, Rianna. Took necessary time to heal, returning stronger than before. Rianna's Personality: More extroverted, enjoys socializing with friends and family. Shania's Personality: More introverted, prefers home activities like cooking, playing with her dog and yoga. Future Outlook: Both girls have personal goals for 2024 and are optimistic about their team's success. They believe in celebrating all wins, embracing challenges, and trusting the process. The conversation was inspiring and showcased the girls’ commitment to both athletics and academics. Looking forward to their performances in the 2025 track and XC seasons, and their potential achievements as they continue on their journeys. LINKS on instagram @thetandontwins.run @shaniatandon @riannatandon @dan.iverson.180 @nnhsgirlsxctf @peac_train_like_a_girl  

A conversation with Melissa, PhD Candidate & Collaborative Health Advocate Episode Summary: In this insightful episode, we sit down with Melissa, a passionate researcher and advocate for female athlete health, currently pursuing her PhD with a focus on Relative Energy Deficiency in Sport (REDs). Melissa’s work is rooted in her personal journey as a young girl in sports. Starting with her love for soccer, Melissa discovered her natural talent for cross-country running in high school. Yet, like so many girls in sports, she faced pressure to conform to fitness standards, developed an under-fueled routine, and struggled to find clear answers to support her physical and mental well-being. Melissa shares her story of growing up with older sisters who were also athletes, giving her a unique perspective on menstruation, competition, and the challenges of puberty as a female athlete. Despite this early comfort with topics like menstruation, she found herself—and her peers—unprepared for the deeper complexities that come with being a female athlete in a culture that often prioritizes appearance over health. Now, Melissa channels these experiences into her research, where she’s tackling critical questions about fueling, bone health, and the mental toll of being undernourished. Her evidence-based findings reveal the serious impact of REDs, from declining athletic performance to long-term health issues like low bone density, brain fog, and mental health struggles. She’s also passionate about bringing these conversations to coaches, parents, and athletes to create a healthier, more informed sporting environment for girls and women. We Covered: Melissa's Journey in Sport: Transition from soccer to competitive cross-country running. Challenges faced with body image and food relationships as a young athlete. Understanding RED-S: What is Relative Energy Deficiency in Sport? Long-term implications for athletes, including bone health and mental clarity. The Menstrual Cycle and Athletic Performance: Why menstruation matters for female athletes. Tips for athletes and coaches to foster open discussions and normalize menstrual health. Revolutionizing Research in Female Athlete Health: Impact of historical exclusion of women in sports science studies. Highlights from the latest findings on transdermal 17β-estradiol and cyclic oral progesterone for bone density improvement . Practical Tips for Coaches and Athletes: Using intake surveys to normalize menstruation tracking. Encouraging athletes to communicate symptoms effectively. Key Takeaways: Fitness is not a “look”; it is a measure of physical capabilities and health. Periods are a natural and critical aspect of health for female athletes. Proactive approaches like proper fueling and awareness can prevent RED-S and support long-term performance. Resources Mentioned: Research study on estrogen replacement improving bone density. Tips for fostering healthier coach-athlete communication. Follow Melissa: Learn more about her research and advocacy work through her website CollaborativeHealth & Wellness. https://www.instagram.com/fed_collaborative/ https://www.instagram.com/peac_train_like_a_girl/

Sara Slattery, a two-time NCAA champion, collegiate coach, and co-author of How She Did It, joins us for an inspiring episode. Sitting down to chat with Sara was one of the highlights of 2024 for our team. Key Takeaways from Our Conversation 1. Sara’s Start in Sports Like many girls in sport, Sara participated in multiple activities as a child. Her early years focused on swimming, where she excelled and fell in love with the sport. A challenging team dynamic with her swim coach made her reconsider her place, leading her to try running—a decision that uncovered her natural talent and passion. 2. High School & Collegiate Success Sara competed in high school running before heading to the University of Colorado, Boulder. She was a key member of CU’s 2000 and 2004 NCAA Championship Teams, alongside teammate Kara Goucher. Her time at CU was a positive experience that shaped her career and values. 3. Transition to Professional Running and Coaching After college, Sara pursued professional running before coaching at Grand Canyon University. Coaching both men’s and women’s teams was rewarding, but the demanding travel schedule led her to step back. 4. Insights from How She Did It Co-authored with Molly Huddle, the book explores why many young female athletes fail to sustain their success after high school, often referred to as the “Foot Locker Curse.” It combines expert advice with inspiring success stories, highlighting the factors that derail young athletes and how to overcome them. 5. Advocacy for Girls in Sport Sara reflects on her mother’s lack of access to sports and how that contrasts with the abundant opportunities available today. She emphasizes the importance of trying multiple sports to prevent burnout, avoid overuse injuries, and explore potential passions. 6. Upcoming Events with Sara Women’s Running Retreat: February 6-9, 2025, at Civana Carefree in Arizona. Includes personal development, energy work, sound baths, and running goals. Details: Civana Carefree Run Club Nike Arizona Elevate Cross Country Camp: High-altitude training, breakout sessions, and scenic runs. Hosted by Sara Slattery in Arizona. Details: Nike Arizona XC Camp 7. Equity in Sport Sara shares a powerful moment of bravery, advocating for change and equity in sports—a reminder that meaningful progress often starts with one courageous conversation. Quick Tip from Sara Endorphins are a quick dose of happiness! Whether you walk, jog, or run, movement can spark joy. It’s not about pace or distance—it’s about finding your own rhythm and enjoying the journey. Join the conversation and get inspired to train, grow, and celebrate sport!   IG: https://www.instagram.com/saraslattery/ https://www.instagram.com/karagoucher/ https://www.instagram.com/howshediditbook/ https://www.instagram.com/sarahall3/ https://www.instagram.com/mollyhuddle/ https://www.instagram.com/peac_train_like_a_girl/ https://www.instagram.com/sustainablelife.live/   EVENTS: https://civanacarefree.com/run-club-2025/   https://www.ussportscamps.com/cross-country/nike/arizona-cross-country-camp

In this episode, we sit down with Kellie, the inspiring founder of Her First Athletics (HFA). Kellie shares her mission to prioritize health, growth, development, and performance of girls in sports. This conversation dives deep into the challenges and opportunities in supporting young female athletes in a way that’s empowering, science-based, and community-driven. What You’ll Learn in This Episode: 1. Why Kellie Started Her First Athletics: The need to focus on girls’ health and development in sports beyond just performance. Creating safe spaces to protect and empower female athletes. 2. Period Talk — Let’s Normalize It! Why periods and breast development need to be part of locker room conversations. Helping male coaches find resources to navigate these discussions confidently. Educating athletes and caretakers about menstruation, including the difference between withdrawal bleeding on the pill vs. a natural period. 3. Breaking Up with Overtracking: Moving away from obsessively tracking miles, calories, and sleep metrics. Learning to trust your body’s cues: Am I hungry? Do I need rest? Addressing how diet culture fosters under-fueling and unhealthy behaviors in athletes. 4. Redefining the Thin Ideal: How the pursuit of thinness can lead to under-fueling, overtraining, and poor outcomes in both performance and health. Kellie, Megan, and I share our personal experiences as part of a "club" of athletes harmed by these practices—a club no one wants to join. 5. Building a Science-Based Community for Girls in Sport: Providing accurate, science-backed data while amplifying athletes’ voices and stories. Ensuring young athletes feel supported and heard, both on and off the field.   Fun Fact: If Kellie could invite three guests to a dinner party, she’d choose: Robin Roberts for her resilience and inspiring story. Janet Evans, an Olympic legend and role model for female athletes. Simone Biles, the ultimate symbol of strength, advocacy, and excellence. Connect with Her First Athletics: Website: https://herfirstathletics.com/ Instagram: https://www.instagram.com/herfirstathletics/ If you loved this episode, don’t forget to subscribe, leave a review, and share it with someone who cares about empowering girls in sports!   Instagram: https://www.instagram.com/peac_train_like_a_girl/ Website: https://sustainablelifelive.com/information-podcas

In this episode, PEAC-Train Like a Girl welcomes representatives from the Illinois Human Performance Project (IHPP) to dive into the impact of leadership, accountability, and health-conscious decision-making in young athletes. This conversation explores the vital role sports play in developing leadership skills, resilience, and self-discovery in girls and young women, and how communities can keep them engaged in sports over the long term.   Key Takeaways: Leadership and Positive Choices in Sport   IHPP emphasizes how positive leadership and healthy choices empower young athletes. Their mission is to guide students in holding each other accountable for decisions that lead to both personal and team growth, translating into optimal performance on and off the field. Transferable Skills Developed Through Sport   The panel discusses how skills learned in sports, like teamwork, time management, resilience, and learning from failure, carry over into all areas of life. These skills are critical to helping girls face challenges and grow into strong leaders. Keeping Girls Engaged in Sport   One key challenge is preventing dropout and keeping girls interested in sports as they grow older. When young athletes are cut from teams, it’s crucial to encourage them to explore new sports, join club teams, or even reinvent themselves by trying something different. Helping girls find a space where they feel they belong is essential. Encouraging Authenticity and Risk-Taking   Empowering girls to show up authentically, take risks, and try new things in a supportive environment fosters confidence and personal growth. Coaches and mentors play a big role in this by creating a culture where girls feel safe and valued. The Importance of Mentorship   Mentorship from coaches and peers can be life-changing. A mentor’s guidance in areas like sleep, nutrition, and substance use helps young athletes make positive choices, building a foundation of wellness that supports both physical and mental health. Normalizing Health Conversations   Coaches and caretakers have a responsibility to open up conversations around wellness and decision-making. Discussing topics like sleep, nutrition, and avoiding drugs and alcohol helps destigmatize these areas, making it easier for young athletes to make healthy, informed choices. Caring for the Mind and Body   Prioritizing mental health, nurturing the body, and developing a self-care routine contribute to overall well-being, which ultimately enhances athletic performance and personal fulfillment. Final Thoughts: This episode serves as a reminder of the profound, long-term value of sports in young women’s lives. The conversation with IHPP encourages us all to support girls in their athletic journeys, fostering spaces where they can thrive, stay engaged, and build a toolkit of skills for life.     Instagram:   PEAC-train like a girl  https://www.instagram.com/peac_train_like_a_girl/    IHPP:    https://www.instagram.com/ilhumanperformanceproject/   Websites   PEAC-train like a girl https://sustainablelifelive.com/information-podcast   IHPP:  https://ilhpp.org/

In this insightful episode, we dive into the impact of digital wellness on female athletes and coaches, offering practical strategies for balancing technology use with well-being in both sport and life.   Key Highlights:   Annemarie's Perspective: Annemarie shares her insights from her experiences as a coach, parent, and certified professional from The Digital Wellness Institute. She emphasizes the importance of fostering digital wellness and shares how athletes can use technology mindfully to improve performance while avoiding the mental health pitfalls of overuse.     Megan's College Athlete Experience: Megan opens up about her personal struggles with anxiety, FOMO (Fear of Missing Out), and self-comparison during her time as a college athlete. She also discusses the impact of Sharenting, where parents overshare personal information and accomplishments of young athletes on social media, and the pressure it creates.     The Double-Edged Sword of Social Media for Athletes:   Social media can be a powerful tool for brand building and increasing visibility for athletes, but it can also contribute to anxiety and comparison through the constant stream of curated content. Annemarie and Megan offer tips for managing social media in a healthy way, including: Staying honest and humble in what you share. Only posting content that truly matters to you. Supporting your school’s team accounts and celebrating the achievements of other athletes.     Coaches' Role in Digital Wellness:   Coaches can use social media effectively to share practice schedules, team-building activities, competition highlights, and training strategies, but need to be mindful of the influence they have on young athletes’ social media habits. Both Annemarie and Megan recommend delaying social media use until high school, as there are no benefits that outweigh the potential harm for younger athletes.     The Hidden Dangers of Algorithm-Driven Content:   The episode warns about the dangers of algorithm-driven, image-based platforms, particularly those that expose young athletes to sexualized content or unrealistic body standards. These can have damaging effects on young girls' self-esteem and body image, amplifying insecurities and promoting unhealthy behaviors.     Actionable Tips for Athletes and Coaches: Remove phones from the bedroom to improve sleep hygiene—use an alarm clock instead. Delay social media exposure until high school when athletes are more emotionally equipped to handle its pressures. Encourage athletes to be intentional about the content they post and consume. Create boundaries around screen time, especially during high-stress periods like competitions and exams. By promoting digital flourishing, athletes and coaches can enjoy a healthier relationship with technology that enhances both performance and well-being.   For more tips on digital wellness and athlete support, visit PEAC-Train Like a Girl's website or follow us on social media.   IG- https://www.instagram.com/peac_train_like_a_girl/   SustainableLife.Livesustainablelifelive.com

Guest: Paige Picher Giddings – Former high school basketball player and advocate for social and emotional safety for girls in sports.   Overview: In this episode, Paige Picher Giddings shares her personal journey of navigating the pressures of elite sports from a young age, starting in USA Swim with intense two-a-day practices by the age of seven. Her transition to high school basketball at a prestigious private school further solidified her identity as a high performer, which brought both emotional praise and verbal abuse from coaches. Paige reflects on how her self-worth became tied to her athletic achievements, leaving little room for life outside of sports.   Through her story, Paige advocates for a shift in coaching approaches, emphasizing the importance of coaches "pouring into" their athletes rather than imposing their will. She calls for a focus on teaching life skills, particularly the ability to reset and calm the central nervous system after intense competition.   Key Discussion Points:   Early Pressure in Youth Sports:   Paige’s experience of high-stakes sports from a very young age. The anxiety and lack of balance caused by constant performance demands. The Emotional Impact of Performance-Based Praise:   How receiving praise only for athletic performance led to emotional abuse. The negative effects of tying self-worth to success in sports. Rethinking Coaching:   Paige’s belief that coaches should empower athletes rather than control them. The importance of teaching girls life skills that extend beyond sports. Resetting the Nervous System:   Techniques Paige recommends, such as belly breathing, box breathing, and simple meditation practices. The significance of helping athletes shift from the sympathetic to the parasympathetic nervous system for recovery and well-being. The Importance of Connection with Our Bodies:   How sports can sometimes lead to disassociation from the body. Encouraging girls to reconnect with their bodies, recognizing they are more than their physical abilities or appearance. Takeaway Message: Girls need more than just physical training to thrive in sports—they need emotional resilience, tools for mental recovery, and the ability to separate their self-worth from athletic performance. Paige’s story highlights the importance of fostering a supportive, holistic environment for young athletes, where mental and emotional health is prioritized.   Practical Tips for Athletes:   Belly breathing for stress relief. Box breathing for focus and calm. Legs up the wall for relaxation and recovery. Meditation, even for just 5 minutes a day, to reset the nervous system. Tune in to learn how we can reshape the culture of sports for girls to promote not just athletic success, but overall well-being and emotional safety.   Available On:  https://sampsonannemarie.podbean.com/   https://open.spotify.com/show/2Wjk0S2axR58Qu0nMCcENB   https://www.iheart.com/podcast/1323-peac-train-like-a-girl-en-182787629/   Follow Paige Picher Giddings: https://www.instagram.com/healwith_paige/   https://www.instagram.com/peac_train_like_a_girl/   https://www.instagram.com/sustainablelife.live/

In this episode, I sit down with Heidi Strickler, a registered sports dietitian (RD, RSD), for a candid conversation about fuel, food, and the culture of diet and body image in sports. Heidi and I first connected at the WILDWOOD conference, and I knew right away that her experience and insights would resonate with our listeners.   Heidi grew up outside of Salt Lake City, where her love for soccer and the outdoors began. After a positive youth soccer career, she faced challenges with the culture in college athletics—dealing with body image pressures, a me-centered team environment, and a lack of positive leadership. This led her to discover a new passion: cross-country running.   Heidi's personal struggle with body image, the quest for the "perfect sports body," and misinformation about fueling for performance and recovery led her down a difficult path. Like many athletes, she dealt with under-fueling, over-exercising, and eventually, an eating disorder. Now, as a sports dietitian, she empowers athletes to understand the importance of proper fueling for performance and recovery.   In this episode, Heidi talks about key topics including:   Relative Energy Deficiency (RED-S): How under-fueling can impact performance and overall health.   Menstrual Cycles & Body Changes: Normalizing the conversation around body changes as athletes grow and develop.   Caregivers' Responsibility with Food & Body Image: How parents' negative self-talk, food labeling (good vs. bad foods), and their own diet behaviors can impact young athletes.   Best Foods to Fuel & Recover: No food is inherently good or bad, but Heidi explains the importance of timing in fueling for optimal performance and recovery.   The Pop Tart vs. Nature's Made Granola Bar Debate: Hold on tight for Heidi’s comparison, challenging common perceptions about "healthy" snacks.   Join us for this informative and eye-opening discussion on how to fuel not just for sport, but for life, with a healthy relationship to food and body image.   LINKS:   Heidi Strickler https://www.instagram.com/hkstrickler_sportsrd/   Wildwood https://www.instagram.com/wildwoodrunningpdx/   PEAC-train like a girl  https://www.instagram.com/peac_train_like_a_girl/   https://www.instagram.com/usa_womens_soccer1/   https://www.instagram.com/simonebiles/   Website: https://sustainablelifelive.com/information-podcast

Description: Join Mia, Megan, and Annemarie for the inaugural episode of Table Talk. In this episode, our hosts dive into a variety of topics, giving you an insider's perspective on girls in sport. Topics Covered: Paris Olympics: What we loved about Paris Olympics and the exceptional coverage! Social Media Insights: How TikTok and other social media platforms provide a glimpse into the daily lives of athletes. The best TikToks, including a fun discussion about the best chocolate muffins. Athlete Seasons: The length and intensity of college seasons, Olympic trials, and the Olympics for athletes. Social Media and NIL Impact: The pressures of being "always on" for athletes due to social media and NIL (Name, Image, Likeness) deals. The issue of toxic positivity and the need to talk about the challenges and isolation athletes face. Parker Valby's candid discussion about the difficulties of college athletics. Nike's Responsibility: The role of Nike in ensuring safe sports environments. Criticism of Nike prioritizing profits over people. Kara Goucher's book, "The Longest Run," shedding light on the Nike Oregon Project. Summer Updates: Megan and Mia share highlights from their summer. Mia talks about recovering from an ankle injury and the challenges of the healing process. Updates on their upcoming seasons with Iowa swimming and Georgetown running. Megan's insights on building connections with incoming freshmen during her senior season. Follow Us! Stay tuned as we follow Mia and Megan throughout their seasons, providing more engaging conversations and behind-the-scenes looks at their journeys in sport. Hawkeye Swim and Dive IG: https://www.instagram.com/hawkeyeswimdive/ Georgetown Track/XC IG: https://www.instagram.com/hoyastrack/?hl=en PEAC-train like a girl: https://www.instagram.com/peac_train_like_a_girl/?hl=en Parker Valbey IG: https://www.instagram.com/parkervalby/?hl=en PEAC-train like a girl website: https://sustainablelifelive.com/information-podcast

Guest: Sophie Lee, High School Lacrosse Player   Background: Early Sports Journey: Sophie began her athletic journey as a dancer, engaging in all types of dance including ballet. Challenges in Ballet: The physical and emotional toll of ballet, coupled with body shame stigma, left Sophie feeling emotionally challenged. Transition to Lacrosse: During the COVID-19 pandemic, Sophie picked up lacrosse. Her coordination, cardio training, and strength helped her quickly develop stick skills and excel in the game. Cross Country Running: In addition to lacrosse, Sophie runs cross country. She experienced a loss of her period for months during the season. Health and Nutrition: Sophie worked hard to increase her nutritional intake to protect her long-term health, prioritizing period health. Advocacy and Writing: Drops of Ink: Sophie writes for the publication "Drops of Ink," where she openly discusses issues related to girls in sports, equity, periods and performance, and providing social and emotional support. Period Health Advocacy: Sophie advocates for bringing conversations about periods out of the shadows and into locker rooms, making discussions around period health less awkward. Role with PEAC: Mentorship and Advocacy: Sophie will be one of PEAC's mentors, serving as a role model, advocate, and ally. She will introduce PEAC and its concepts to her teammates and coaches. Key Themes: Emotional and Physical Challenges in Sports Body Image and Stigma Importance of Period Health Advocacy for Girls in Sports Mentorship and Leadership Tune in to hear Sophie Lee's inspiring journey and her dedication to supporting girls in sports through advocacy and mentorship.   Websites https://www.lhsdoi.com/staff_name/sophie-lee/ https://sustainablelifelive.com/information-podcast https://open.spotify.com/show/2Wjk0S2axR58Qu0nMCcENB https://sampsonannemarie.podbean.com/ Instagram https://www.instagram.com/peac_train_like_a_girl/ https://www.instagram.com/ssophieleee/  

Join us as we dive into an eye-opening conversation with journalist and author Christine Yu, discussing her latest book, "Up to Speed: The Groundbreaking Science of Women in Sport." This essential read is exactly what the world of girls' sports needs today. Christine shares her journey of discovering the lack of education and accurate information regarding the menstrual cycle and how it impacts women in sports. Menstrual Cycle and Sports: Christine explores the emerging science on periods, hormones, breasts, and body shame, and how these factors affect female athletes. Normalizing Conversations: The importance of breaking the taboo, stigma, and shame around women's health and performance in sports. Long-Term Health: How understanding these aspects is crucial for keeping sports safe, helping girls thrive, and reducing the dropout rate in sports. Statistics: The Women's Sports Foundation reports that 40% of teen girls are not actively participating in a sport, and boys have 1.3 million more sport opportunities than girls. Christine’s personal story and curiosity about women's health in sports. The necessity of educating athletes, coaches, and parents about the menstrual cycle and its effects on performance. Strategies for creating a supportive environment for female athletes. Stay tuned until the end when Christine shares the five people she would invite to her dream dinner party, including Simone Biles, Kara Goucher, and Allyson Felix. Don’t miss this insightful episode that’s set to revolutionize how we understand and support women in sports. Subscribe now, and let’s normalize these crucial conversations together!   LINKS: Instagram Christine Yu https://www.instagram.com/cyu888/ Kara Goucher https://www.instagram.com/karagoucher/ PEAC-train like a girl https://www.instagram.com/peac_train_like_a_girl/ Alison Felix https://www.instagram.com/felix_alison/ Simone Biles https://www.instagram.com/simonebiles/?hl=en  

In this episode of PEAC: Train Like a Girl, we welcome Kelly Keefe, a certified yoga instructor with a powerful story of resilience and determination. Here's a glimpse into Kelly's journey and the wisdom she shares: Background: Certified yoga instructor Former high school basketball player and cross-country runner Diagnosed at age 8 with Scoliosis and Spina Bifida Underwent major spinal fusion surgery during her high school years Kelly's Journey: Basketball and Cross-Country: Basketball was her first love, shared with her twin sister Her basketball career came to an abrupt halt during a tournament when she experienced severe mobility issues Post-surgery, Kelly's recovery was long and painful, but she tackled it head-on with the support of her family Personal Training and Cross-Country Running: Kelly began personal training, which eventually led her to cross-country running. Found a supportive community, faced both physical and mental challenges, and built positive connections with her coaches College Years: Served as the student manager of the women's basketball team at DePauw University, where her twin sister continued to excel in basketball Kelly's involvement in sports extended beyond her own participation, fostering community and connection. Re-discovering Yoga: After a car accident, a coworker recommended yoga to Kelly. Kelly found MELT Hot Yoga, where she experienced a profound connection between mind, body, and breath. Yoga helped her feel whole while simultaneously building strength Philosophy and Advice: Kelly believes that all girls in sports can benefit from the mind-body connection fostered by yoga and breathwork, even in as little as five minutes a day. Emphasizes the importance of becoming comfortable with discomfort. Shares her worst coaching advice experience: being told to ignore pain

Take a listen as we talk with Brenna Detra’s story from multi-sport athlete to Professional Runner. Brenna shares her incredible journey from excelling in 300 hurdles, volleyball, and softball in high school to competing in 400 hurdles at the University of Wisconsin. Go Badgers! Now a pro in the 800m, Brenna credits her multi-sport background for helping her avoid burnout and strengthen her body. Brenna opens up about the challenges she faced transitioning from high school to college, especially the pressure of being a scholarship athlete. She discusses the financial importance of her scholarship in easing the burden on her single mom. Brenna also reflects on a difficult conversation with three male coaches after a rocky freshman year, highlighting the need for more female representation in coaching staff and a shift towards seeing athletes as people, not commodities. Proudly graduating from Wisconsin, Brenna talks about the mental shift that helped her succeed and expresses gratitude for the resources available at the university. She also delves into the challenges of transitioning to professional running while working full-time at Oracle and self-funding her career until she secured sponsorship with Oiselle, A BY WOMEN FOR WOMEN BRAND! Tune in to Episode 1 of this two-part series to hear Brenna’s inspiring story of perseverance, growth, and triumph.

"RE-LISTEN" episode #1,  our introduction- take a listen to our WHY! website: https://sustainablelifelive.com/what-is-peac IG: https://www.instagram.com/peac_train_like_a_girl/ Annemarie's IG: https://www.instagram.com/sustainablelife.live/   Welcome to PEAC- train like a girl, a podcast by GIRLS IN SPORT for GIRLS and coaches in sport. We’re here to amplify your voice- it deserves to be heard. At PEAC, we are a SAFE place for GIRLS to hang out, learn, grow, and build community. We empower GIRLS IN SPORT and coaches with the knowledge, resources, and support we think is necessary in todays athletic environments to thrive. Join us for bold conversations about the experiences of GIRLS IN SPORT. Our discussions will make you laugh, cry, cheer, get frustrated, and rethink the future of girls in sports for generations to come. Whether you’re walking, commuting, or cleaning your bedroom, take us with you. Follow us, check out our website, consider making a donation and share with a female athlete or coach you love!

Welcome to PEAC- train like a girl, a podcast by GIRLS IN SPORT for GIRLS and coaches in sport. We’re here to amplify your voice- it deserves to be heard. At PEAC, we are a SAFE place for GIRLS to hang out, learn, grow, and build community. We empower GIRLS IN SPORT and coaches with the knowledge, resources, and support we think is necessary in todays athletic environments to thrive. Join us for bold conversations about the experiences of GIRLS IN SPORT. Our discussions will make you laugh, cry, cheer, get frustrated, and rethink the future of girls in sports for generations to come. Whether you’re walking, commuting, or cleaning your bedroom, take us with you. Follow us, check out our website, consider making a donation and share with a female athlete or coach you love!   Follow on IG: Georgetown Track & Field: https://www.instagram.com/hoyastrack/ Mia Pashaa: https://www.instagram.com/miapashaa/ Personal Recruiting Coach: https://www.instagram.com/anovelli_rightontrack/

Mia's unique journey into cross country, which began through the soccer pipeline. As a passionate athlete in middle and high school, Mia's love for sports extended to horseback riding, skating, and soccer. She started her freshman year as a dedicated runner, despite lacking speed, and embraced the joy of running. Supported by great teammates who valued period health and proper nutrition, Mia thrived and discovered her natural talent for running. Mia's high school experience included running with the boys' team to face tougher competition, which sometimes strained her relationships with her female teammates. This decision led to mixed feelings, as it provided certain benefits but also posed social challenges. Mia also faced psychological struggles, particularly when she didn't receive the support she expected from those close to her, including her first romantic relationship. Despite these challenges, Mia remained determined to excel in her sport. Mia wants girls to understand the complexities of being a girl in sports and underscores the importance of women supporting each other in positions of power.    PEAC-train like a girl! LIKE, FOLLOW, GIVE US A 5 STAR REVIEW!  Follow: Mia Pashaa: https://www.instagram.com/miapashaa/ PEAC-train like a girl: https://www.instagram.com/peac_train_like_a_girl/ Annemarie: https://www.instagram.com/sustainablelife.live/   visit our website: https://sustainablelifelive.com/what-is-peac          

Megan, one of our fabulous interns who is responsible for the podcast you're listening to is our  guest on our 5th episode! Megan shares her experiences from high school to college athletics, discussing the importance of playing multiple sports, avoiding burnout, and the recruiting process. We also explore the challenges of overtraining, undernourishment, and the critical need for better education around female athletes' health. Megan's  journey of a high school swimmer through athletic recruitment and collegiate competition. From the transitioning emails to phone calls and official visits, to finding the right fit amidst the demands of both academics and athletics.  Initially recruited by the University of Iowa, Megan faced unforeseen challenges due to COVID-19 and Title IX cuts, leading her to transfer to the University of Kentucky. There, she encountered obstacles, including overtraining, lack of nutritional guidance, and minimal support, which impacted her physical and mental health. Her journey took another turn as she found her way back to Iowa, where a supportive environment helped her regain her health, performance, and well-being. This episode underscores the critical need for more open conversations about menstrual health, fatigue, and overall wellness in female athletes, particularly at the high school level. Join us as we bring these important topics out of the shadows and into the locker rooms, fostering a more informed and supportive athletic community for girls. Megan shouts out: Missy Franklin https://www.instagram.com/missyfranklin88/ https://unfilteredwaterspodcast.podbean.com/   Follow Megan's journey: https://www.instagram.com/meganhartlieb/ PEAC-https://www.instagram.com/peac_train_like_a_girl/     PEAC-train like a girl,  bold conversations that will make you laugh, cry, cheer, and rethink the future of girls in sports. Whether you're commuting, walking, or just relaxing, take us with you and be part of this empowering journey. Don't forget to check out our website, consider making a donation, and share this episode with a female athlete or coach you love. Get ready to be inspired and informed as we discuss the importance of a well-rounded athletic experience, the hazards of over-specialization, and the vital conversations that need to happen around female athletes' health and well-being. Tune in now!

Jenna shares her journey through 11 years of running, including high school track and competing at UW-Platteville. Jenna also worked as an intern at PEAC. She discusses the importance of being a multi-sport athlete, including her time swimming in high school to give her body a break from the repetitive stress of running. Jenna highlights how track is more individually focused compared to other sports. She notes that while some athletes participate for social reasons, others are driven to challenge themselves and improve. Both motivations are valid and beneficial. Her college cross country coach emphasized inclusivity, stating that anyone can be on the team, but not get in the way those aiming to become national champions. This underscores the balance between having fun and striving for peak performance in sports. Jenna touches on the SOCIAL DYNAMICS of GIRLS in sport. She observes that girls who are more focused on their sport may not always be well-received by their peers, highlighting the different SOCIAL PRESSURE faced by boys and girls. Jenna is passionate about showing girls they can pursue their goals without feeling overpowering. She advocates for healthy competition, where one girl's success doesn't diminish another's. The episode concludes with a call to action for better support and visibility for girls' sports in high school, suggesting that showcasing girls' achievements and increasing viewership can lead to greater participation and enthusiasm, rather than focusing solely on traditional boys' sports like football. More info: https://www.instagram.com/peac_train_like_a_girl/ Follow: Jenna  https://www.instagram.com/j_guddie03/  UWP:  https://www.instagram.com/uwplatteville/ WEBSITE: https://sustainablelifelive.com/       PEAC- train like a girl, a podcast by GIRLS IN SPORT for GIRLS and coaches in sport. We’re here to amplify your voice- it deserves to be heard. At PEAC, we are a SAFE place for GIRLS to hang out, learn, grow, and build community. We empower GIRLS IN SPORT and coaches with the knowledge, resources, and support we think is necessary in todays athletic environments to thrive. Join us for bold conversations about the experiences of GIRLS IN SPORT. Our discussions will make you laugh, cry, cheer, get frustrated, and rethink the future of girls in sports for generations to come. Whether you’re walking, commuting, or cleaning your bedroom, take us with you. Follow us, check out our website, consider making a donation and share with a female athlete or coach you love!

Lily's incredible journey from being a multi-sport athlete in high school to becoming a D1 rower at Michigan State. Lily reflects on her experiences playing basketball, soccer, track, badminton, and cross country, and how they shaped her athletic career. She shares the benefits of diverse sports involvement, including improved physical abilities, reduced injury risk, and decreased burnout. Lily discusses the importance of leadership, confidence, and perseverance, highlighting how showing up, continuously improving, and putting teammates first made her a strong athlete. She also talks about the significance of embracing confidence in one's own skin and wearing the uniform with pride, regardless of others' opinions. Lily discusses how an all-female coaching staff at both Michigan State and Libertyville High School inspired her and other female athletes. Listen in as Lily emphasizes the value of seizing all opportunities high school offers and gives a special shoutout to Jaecee Hall, https://www.instagram.com/jaeceehall/ , Unbreakable Athlete.  Follow https://www.instagram.com/peac_train_like_a_girl/ for more inspiring stories. Follow Lily’s rowing journey https://www.instagram.com/msu_rowing/  And https://www.instagram.com/lilyf_1214/ We're here to amplify your voice- it deserves to be heard. At PEAC, we are a SAFE place for GIRLS to hang out, learn, grow, and build community. We empower GIRLS IN SPORT and coaches with the knowledge, resources, and support we think is necessary in todays athletic environments to thrive. 

Welcome to PEAC - Train Like a Girl! Episode 2 Join us for our second podcast episode as we introduce our three amazing interns, Megan Hartlieb, Jenna Guddie, and Sarah Townsend.  All former high school athletes and current or former college athletes, they share a passion for empowering girls in sports. Their inspiring stories will motivate and resonate with female athletes and coaches. Follow, rate, and share with a female athlete or coach you love! Tune in to PEAC - Train Like a Girl, where we amplify the voices of women in sports.

Welcome to PEAC - Train Like a Girl! Join us for our very first podcast episode, where we empower female atheltes and coaches. Hosted by Annemarie, this podcast dives into bold conversations about the experiences of women in sports. We tackle topics like female athlete nutrition, TITLE IX, and creating equitable sports environments. Whether you're commuting or relaxing, take us with you and be apart of our community. Follow, rate, and share with a female athlete or coach you love! Tune in to PEAC - Train Like a Girl, where your voice deserves to be heard.