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

Meet THE Interns at PEAC– Train Like a Girl

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 onNewsletter:
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!

Breaking Barriers: Coach Teri Rodgers and the Fight for Women’s Sports Equity

PEAC-Train Like a Girl Podcast — Special Episode with Coach Teri RodgersThis 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 womenTeri’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/

A Year at Michigan State: Lily Flader on Growth, Grit, and Team Culture

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

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.  

Empowering Girls in Sport: A Bold New App and Podcast Journey

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.

The Discrepancy with Athletics

TABLE TALKIn 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 VOICEListeners 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/

Diving Deep: The Mindset of Champions with Annie Galvin & Megan Hartlieb

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

Comfort Zones and Growth

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 IGhttps://www.instagram.com/beckyquezadaa/https://www.instagram.com/marianwsoc/https://www.instagram.com/mariantrackxc/https://www.instagram.com/peac_train_like_a_girl/

Courage to Be Seen: Combating Loneliness and Disordered Eating in Female Athletes

Guest: Kate Ringwood, LCPC (she/her)Profession: Psychotherapist | Eating Disorder Specialist at Serendipity Counseling ServicesOverview: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: kateringwoodlpc@gmail.comWebsite: www.serendipitycounseling.com

Sisterly Bonds and Athletic Triumphs

Twice the Drive: Balancing Academics, Athletics, and Life
Guests: Shania and Rianna TandonSetting: 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 & AspirationsBoth athletes aspire to run together in college while studying business.
Balance in Life
Active participation in sports while maintaining interests such as:Business networkingPaintingYogaSpending time with their dogSocializing 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