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

When Sport Hurts: Navigating Eating Disorders & OCD in Female Athletes

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!

We are all athletes, find the joy in challenging your body", with Amy Muller

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!

From Judo to the End Zone: How Discipline and Love for Sport Shape Us

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.

From Pool to Power: Maddie on Strength Training for Women

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 Squat3) Dead Bug4)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
 

Finding Your WHY: Liv Asay's College Swim Journey

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 Brave: Athlete-Centered Coaching with Cara

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/

Unlocking Creativity and Mental Wellness with Danielle Beardsley

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 stressThe mind-body connection and breath as a self-regulation toolUnderstanding and finding your optimal zone of performanceWhy 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/

Mom & Daughter Running Strong: The Sirois Story

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/

Inside the World of Women's Cross-Country with Minnesota's Sarah Hopkins

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
 
 

From Diet Culture to Educating and Coaching Female Athletes

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/
 
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