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

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!
 
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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:
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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
 

REDs, Periods, and Girl Talk

A conversation with Melissa, PhD Candidate & Collaborative Health AdvocateEpisode 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/

HOW SHE DID IT with Sara Slattery

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 Conversation1. Sara’s Start in SportsLike 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 SuccessSara 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 CoachingAfter 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 ItCo-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 SportSara 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 SaraWomen’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 SportSara 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 SaraEndorphins 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/
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https://www.instagram.com/howshediditbook/
https://www.instagram.com/sarahall3/
https://www.instagram.com/mollyhuddle/
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EVENTS:
https://civanacarefree.com/run-club-2025/
 
https://www.ussportscamps.com/cross-country/nike/arizona-cross-country-camp

Her First Athletics — Protect Her, Fuel Her, Empower Her

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!
 
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Leadership and Empowerment in Girls’ Sports with IHPP

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.
 
 
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Websites
 
PEAC-train like a girl
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IHPP: 
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Digital Flourishing for Female Athletes and Coaches- PEAC-train like a girl

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/
 
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More Than an Athlete: Paige Picher Giddings on Emotional Safety and the Central Nervous System for GIRLS in Sport

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:
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