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

 
Don't Play Small: Addie Dieckmeyer on Coaching Girls Lacrosse the Right Way
Guest: Addie Dieckmeyer, Head Girls Lacrosse Coach at Barrington High School, Club Director of Second City Lacrosse, and IGLCA Coach of the Year. A former attacker at Webster Groves High School (St. Louis) and North Central College, Addie coached at Saint Viator High School before taking the helm at Barrington.
In this episode, Addie traces her path from multi-sport kid to college lacrosse player to head coach, and unpacks how she builds a program around the whole athlete — not just the scoreboard.
In This Episode
Addie starts in youth softball and multiple sports before falling for lacrosse, a game she'd never even heard of growing up. She talks about how the sport gave her a social home, how she's learned more as a coach than she ever did as a player, and an early experience with a male coach that left her uncomfortable — a moment that shaped how she thinks about representation and safety in girls' sports today. Her take: an all-male coaching staff isn't good enough, transparency matters, and athletes need to externalize their feelings and get an outside perspective rather than sitting alone with self-doubt.
She explains how coaching found her — through D3 coaching and travel teams — and why leading a girls' program specifically appealed to her, including the importance of bringing in mental health professionals to support her athletes.
On coaching philosophy, Addie draws a hard line: failure isn't about losing, it's about not competing. She recalls facing a #1-ranked York team and how her players stayed focused on effort and their own game rather than the outcome, playing with confidence and mutual respect.
"You will win, or you will learn."
Her honest admission: the kids often motivate the coaches more than the other way around.
FIT — Female Integrated Training
Addie walks through her twice-a-week training structure (one strength day, one speed day, plus lacrosse skills), how her performance staff supports the coaching team, and how training is adapted around growth, puberty, and the menstrual cycle. She also addresses the lingering resistance some girls have toward lifting weights.
EAT — Energy, Appetite, Timing
A team nutritionist talks fueling, hydration, and timing with the athletes. Addie describes practical tools like team snack bags and hydration routines (including "N-2" hydration prep), and how she approaches conversations about under-fueling without making it about weight.
REST — Recovery, Enrichment, Sleep, Technology
Sleep is priority number one — Addie targets 9 to 10 hours a night and sees the impact on both physical and mental performance. She talks about building recovery into the season rather than treating it as optional, and how she pushes players to find identity and value outside lacrosse. A core theme: every player has a role, not just the top scorers, and understanding that role — cheerleader, accountability partner, teammate — is what creates real buy-in.
"Not everyone is the top scorer. But all roles matter."
Leadership & Team Culture
Addie addresses how she handles competition for playing time — clear roles and firm boundaries take the politics out of it, leaving work ethic as the deciding factor. Team bonding plays a big part in making that culture stick. She also shares a moment of watching a player grow up right in front of her.
Closing Thought
"Confidence to be themselves, don't play small. Women are taught to be people pleasers — please yourself and make your mark."
 
 
 
 
 
 
 
 
 
 

Trusting the Process All the Way to Duke: Sundara "Sunny" Weber
Her Story
Sunny started running cross country in 5th grade — and almost quit mid-season. Her mom said no, and that turned out to be the turning point: Sunny fell hard for the sport instead. Early on, the motivation was simple: her family let her stay in a hotel if she won a race. It didn't take long before something bigger clicked — she found out she was competitive.
Freshman year, her training stayed intentionally low-mileage — saving her legs for college, long before Duke was even a certainty.
"This isn't a chore."— Sunny Weber
That line sums up her whole approach. This conversation covers how Sunny trains, fuels, and recovers as a female athlete — and what she's carrying with her to Duke.
FIT — Female Integrated Training
Sunny's training has changed with every season, especially the adjustment to a new coach and learning to trust an unfamiliar training plan.
"Trusting in him, my new coach..."— Sunny Weber
She's had to build her own definition of what training success looks like, rather than measuring herself against others:
"Comparison stold my joy— I learned to do what works for me."— Sunny Weber
That extends to how she uses (or doesn't use) technology to track her training:
"Mindset — not trying to judge myself on Strava."— Sunny Weber
Recovery and consistency are treated as non-negotiables — mobility, strength work, and fuel are all part of the plan, not afterthoughts. Training alone, especially over the summer without teammates, has been one of the harder adjustments — something she expects to shift once she's training on a full college schedule.
EAT — Energy, Appetite, Timing
Fueling as a distance athlete isn't always intuitive, and Sunny has had to learn to eat even when her body isn't telling her to.
"Eating can be hard — not hungry after a long run — but I know if I do, I will recover better."— Sunny Weber
"Running suppresses appetite, and foods that are easy and simple help me stay fueled!"— Sunny Weber
Her go-to fuel sources are simple by design: a protein smoothie (16g protein) or a straightforward plate of chicken, rice, and veggies. Fuel isn't an afterthought — it's a priority, aimed at meeting real energy needs rather than restricting them.
The conversation also touches on body image — and the long view Sunny's learned to take:
"Understanding long-term hurt versus long-term success."— Sunny Weber
REST — Recovery, Enrichment, Sleep, Technology
Recovery is one of the areas Sunny takes most seriously: 8–9 hours of sleep a night, an early bedtime, and a training philosophy that treats rest as part of the work, not a break from it.
Recruiting & Duke
Sunny describes the recruiting process as overwhelming — and grounding. She stayed open to all options, including the possibility of studying biology on a pre-med track. In the end, it was the people who made the decision clear: she loved the campus, loved the coaches, loved the future teammates. What stood out most was how the coaching staff made her feel —
"Coaches see her as a person, not a number."— Sunny Weber
As she looks ahead to Duke, she's excited for a new team and new people, but honest about the nerves that come with leaving home and adjusting to a heavier academic load.
Closing / Legacy
Sunny's advice to her younger self, and to any girl just starting out: have patience. Results — and race times — often show up later than you'd expect. For Sunny, some of her biggest breakthroughs came from trusting a process that didn't pay off immediately.
New episode of PEAC — Train Like A Girl, available wherever you get your podcasts.

Coaching High School Runners Deb RevoltaGirls Cross Country & Track Coach, Barrington High School (Barrington, IL)
Deb Revolta has spent decades building one of the most respected girls' cross country programs in Illinois — and she's done it with a simple philosophy: culture, buy-in, and trusting the process. 
Named Illinois Girls' Cross Country Coach of the Year by the Illinois Track and Cross Country Coaches Association, Deb led Barrington to a state championship in 2003, then waited over twenty years for the program's next title in 2024 — a race that came down to a single point separating three teams. She defended that title again in 2025, making Barrington and Revolta the fourth conference program ever to win multiple girls cross country state championships. 
The program now holds 10 team championship trophies, and Fillies athlete Mia holds the course record at Detweiller Park in Peoria (15:53.40).
But before all of that, Deb was a high school girl in 1974 — a time when there weren't many sports for girls at all, and no cross country to speak of. She ran the mile and the two-mile, got mad about placing last, and decided she was going to be #1. A male coach never quite understood what was going on in her head. It was a woman — her friend and coach Jody Gitelis — who came in, talked to her, and changed the course of her life. Deb has spent her coaching career giving that back.
"You only have so many great races in you."
"We will not be the same team in August that we are in September."
"You care about them as a person — that's how you get the buy-in."
"Physical fitness won't get you over the hump — buy-in and trusting the process will."
"Success is not winning — we are still fighting to do our best."
 
 

Guest: Jody Gitelis | Track & Field Coach
Jody Gitelis spent 36 years coaching track and field at Barrington High School in Barrington, IL, building one of the most decorated programs in Illinois history — 92 conference championships, 141 sectional championships, and 9 individual state championships. Jody coached the Barrington High School Fillies to two second-place State titles and 1 Team State Championship. 
She was among the first women to coach track and field in what was very much a man's world, and she never let that stop her. She now coaches at Bishop Gorman Catholic High School in Nevada.
In this conversation, Jody talks about what it really means to trust the process — not as a cliché, but as a daily practice. She shares how she built a culture where athletes competed from their own desire rather than their parents' pressure, why she chose consistency over intensity and fundamentals over fads, and how the mental side of sport became central to everything she taught.
Jody is also refreshingly honest about what she believes separates good coaches from great ones: connection. Expertise alone doesn't move people.
What We Cover:
What it was like being one of the first female coaches in a male-dominated sport — and how she navigated it with conviction and a deep breath
Why "it's a process" is more than a mindset — it's a coaching methodology
The shift she noticed in kids and parents over 36 years, and how she adapted
Her approach to hard days: deciding in advance how you'll deal with them
The role of visualization, mantras, and positive self-talk in athletic performance
The story of bringing her two-week-old to the State meet — and what happened when she asked for a nursing parking pass
The books that shaped her philosophy: The Power of Your Subconscious Mind and The Secret
What she defines as her greatest success as a coach
Key Quotes:
"Everyone wants an expert — but without connection, nobody cares what an expert you are."
"There are no given spots. It's a creation that is ever-changing. We are always tweaking and seeing how they work to do their best."
"Thoughts have energy. Write them down and say them out loud."
"Hard days are going to come, and you have to decide how you're going to deal with them."
Resources Mentioned:
The Power of Your Subconscious Mind — Joseph MurphyThe Secret — Rhonda Byrne
Loved this episode? Share it with a coach or athlete who needs to hear it. The podcast grows through word of mouth, and we're grateful for every share.
 
 

About the GuestAudrey Grunst is a Licensed Clinical Social Worker (LCSW) and founder of Simply Bee Counseling, a therapy practice focused on age 5+ through the lifespan, including therapy, dietician, medication management, and neuropsychological testing, located in Vernon Hills, IL, with a specialization in athletes. She is also a former Division I athlete and youth 3-sport athlete (softball, volleyball, and track), giving her a firsthand perspective on the unique pressures young athletes face.
Episode OverviewIn this episode, Audrey digs into the intersection of mental health and athletic performance for female athletes. She shares her framework for understanding the difference between mental health and mental performance, explores her copyright Growth & Resiliency Model(C), and unpacks the realities of disordered eating and RED-S in sport.
Key Topics DiscussedMental Health vs. Mental Performance
Self-awareness of "The Big 4" is the foundation of Audrey's model — thoughts, emotions, physical sensations, and urges.
Mental performance is the hardware (brain) and software (mind).
Skills are something we already have; tools are what we learn and build.
Growth & Resiliency ModelBuilt around self-awareness
Key emotional states to watch: Hungry, Angry, Lonely, Tired (HALT)
Daniel LaGrange, reference: "soft, warm, gentle little bird — sweet little bird; scary spider lays on the bird"
REDs: Relative Energy Deficiency in Sport
Eating Disorders vs. Disordered EatingEating disorder = diagnosed, impacting school schedule, sleep, eating with friendsDisordered eating = slower symptom train, part of abnormal development
When to Seek Help:More bad days than good daysIs the duration going on too long, or is it happening quickly?Subjective experience matters; a setback is still a setback
For Coaches & Parents:Values → Non-judgment, thoughtful inventoryTips for athletes to help parents/caretakers understand: they need a parent, not a coachUnconditional love.Letting parents off the hook; stay in your role
Key QuotesOn parents who want to play the role of coach:
"Don't. Talk to them about everything except performance. Athletes don't need another coach — they need a parent."
On what to tell an athlete who thinks they are experiencing anxiety:
"Take a step back. Ask yourself — has this been going on a long time, or is this a hot minute?"
Questions Explored in This Episode
What percentage of athletes at Simply Bee are already experiencing symptoms when they arrive?
What is an eating disorder, how does it differ from disordered eating, and when is it time to seek professional help?
How can we understand harmful patterns of exercise — is there a term like compulsive exercise or exercise addiction?
Sport often supports mental health — so what are the effects when it instead triggers problems?How do we step back and assess: has this been going on all the time, or is it a hot moment (catastrophizing)?
Coach or athlete: who takes the lead?
Connect with Audrey & Simply Bee Counselinghttps://www.simplybeecounseling.net/
 

Episode SummaryIn this powerful episode, sisters Shania and Rianna Tandon sit down with hosts Carson and Annemarie to talk about injury comebacks, the recruiting process, identity in sport, and what it really means to show up for yourself when the path gets hard.
Shania's Story — Comeback & CommitmentShania opens up about navigating a serious injury and the mental work required to trust the process. Her comeback wasn't just physical — it required redefining what commitment looks like when your normal habits are no longer available. Instead of running toward her goal of competing at the state track meet, her new habit became simply walking without crutches. She shares how adaptability, staying in her own lane, and refusing to find her identity in sport kept her grounded and moving forward.
Rianna on Recruiting — Put Yourself Out ThereRianna gets real about the college recruiting cycle. Her message is clear: write the letters, make the calls, send the texts, and don't be afraid of the no. Not every coach will respond — but the ones who want you will. Learning how to handle rejection is a skill, and Rianna sees it as one of the most valuable things a young athlete can develop.
Shared Wisdom — Comparison, Perfectionism & AdversityTogether, the sisters tackle the comparison trap with a mindset that's both honest and refreshing: we all have different paths, and there's room for all of us at the top. When one of us wins, we all win. They also discuss the cost of perfectionism and why being present over perfect has served them far better than chasing flawless outcomes. On adversity, Rianna puts it simply — everyone faces it, it's just a matter of when. The goal is to be prepared to show up, whatever path you're on.
Accountability & Hard ConversationsRianna reflects on the value of honest coaching, crediting Coach Iverson for holding her accountable while also making her feel genuinely seen and supported — a reminder that the best coaches challenge you and champion you at the same time.
This episode is for every young athlete who has ever felt derailed, overlooked, or afraid to fail. Shania and Rianna remind us that the setback is part of the story — and the comeback is always worth it.
 
 

PEAC Train Like A Girl — Episode Show NotesGuest: Caley Chelios Vitale — ESPN, Big Ten lacrosse analyst; Northwestern Women's Lacrosse and Northwestern Women's Lacrosse National Champion; three-sport high school athlete
Warm-upQuick list: Caley’s high school sports — lacrosse, volleyball, hockey (three-sport athlete, national-champion pedigree at Northwestern).
Caley’s “Triple Threat” in high school: lipstick, lip liner, a little lip gloss.
Episode HighlightsMulti-sport benefits: Caley on how playing multiple sports set her up for long-term success — exposure to different team cultures, coaching styles, and transferable skills.
Big fish → bigger pond: The transition from being a dominant high-school athlete to competing in a stacked Division I environment at Northwestern and the shock of that jump.
Loss and rebuilding of confidence: How college competition humbled Caley, led to lost confidence, and ultimately built resilience and mental toughness.
Coaching and mental toughness: Northwestern coaches taught toughness and mental skills (meditation, even judo) that reshaped Caley’s approach.
Offseason advice: Follow the program, commit to offseason training, and “get right” — file the programming and create every possible edge.
Lack of early adversity: Caley reflects that limited adversity in high school led to gaps in discipline; her dad Chris Chelios (former NHL player) emphasized hard work and loving the process over pure talent.
Parenting in youth sports: A frank conversation about parents overstepping — parents should be supporters (apparent to the athlete), not sideline coaches.
Growing through rejection: Losing confidence in college became a catalyst to develop “calluses” and the ability to handle noise and rejection.
Pro leap and grit: Caley’s transition toward a professional sports/media path, loving men’s hockey, asking for opportunities in the NHL, and adopting a “Why not me?” mindset.
Paying it forward: The importance of women helping women — Erin Andrews reaching out early to Caley as a reminder to lift the next generation; “there’s enough room up top for all of us.”
Comfort with discomfort: Throughout her athletic and professional career, Caley learned to get comfortable being uncomfortable and to stay through the hard parts.
Memorable Quotes“Triple Threat” — lipstick, lip liner, a little lip gloss.“Why not me.”Parents: “Be the parent, not the coach.”
Fun StuffCaley’s dream dinner party: Justin Bieber, Roger Federer, Serena Williams, Elvis, Danielle, SampsonBonus: Caley’s recipe for the best Greek dressing (shared on the episode).
Key TakeawaysMulti-sport participation builds adaptability and long-term success.
Adversity and discomfort are growth engines — lean into them.
Offseason discipline and following programming create edges.
Parents should support athletes’ autonomy; let coaches coach.
Lift others as you climb — mentorship matters.
Where to find Caley
ESPN/B1G lacrosse coverage and social profiles (search Caley Chelios Vitale).Subscribe, rate, and share PeaC Train Like A Girl — thanks for listening!

Finding Joy Under Pressure with Mental Performance Coach Matt 
Guest: Matt — Mental Performance Coach, Center for Creative Growth; Girls Lacrosse Coach, Barrington High School
Episode Summary:Matt shares his journey from falling in love with lacrosse as a youth to coaching girls’ lacrosse at Barrington. He discusses the learning curve coaching the girls’ game, the cultural differences between boys’ and girls’ teams, and how his work as a mental performance coach shapes his approach.
Key Topics Covered:
Matt’s background and how he found coaching after loving lacrosse as an athlete.
Differences between girls’ and boys’ lacrosse: culture, connectedness, and communication.
The steep learning curve in adapting to the girls’ game and being a man coaching women’s athletics.
Matt’s coaching mindset: humility, listening, and asking good questions.
Core mental-performance advice: “Find the joy in the process” — focus on controllables, not outcomes.
Reframing pressure: stop “the demonization of pressure” and treat pressure as a privilege.
Practice vs. competition: strategies for athletes who excel in practice but struggle in games.
Memorable quotes:“I don’t know what I don’t know.” — on being a man in a woman’s field and staying curious 
“Find the joy in the process.” — focus on the why, not only outcomes
“Pressure is what I train for.” / “Pressure is a privilege.” — reframing pressure positively
“Feel instead of think.” — performing under pressure, Sampson
“The most dangerous athlete is the most relaxed.” — on optimal arousal and performance, Danielle
Actionable Tips for Athletes:
Reconnect with why you play — prioritize enjoyment in training and competition.
Focus on controllables (effort, process, fundamentals) rather than outcomes or stats.
Reframe pressure as a sign you care and a chance to show preparation.
Practice feeling into performance (body awareness) instead of overthinking during games.
Build team communication and cohesion — it matters for performance and experience.
Who This Episode Is For:
Athletes who perform well in practice but struggle in competition.
Anyone interested in mental performance and team culture.
Subscribe and follow for more episodes on coaching, mental performance, and team culture.
 
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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 commitEpisode 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 nutritionImportance 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!