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

Rebuilding Runners: Movement, Strength, and Smart Recovery

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 TeamInstructor of kinesiology at McHenry County CollegeMember 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 trainingUsing video/film analysis to assess and improve running techniqueReturn-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 riskUse 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.

Female Sports Dietitian, Kelly, on why FUEL is your super power.

PEAC — Train Like a Girl PodcastEpisode: REDs-Informed ProviderGuest: 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 & recoveryKeep 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/fuelingAsk: “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 communityFueling is practical and social — sharing meals and exploring new foods is a meaningful way to support athletes.
TakeawayYou 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 stepsReach 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.

Walk‑On to WNBA: A Journey of Confidence, Coaching & Identity

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/
 
 
 

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/