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

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/

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/

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/

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
 
 

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/
 
#TrainLikeAGirl #GirlPower #running #YouthSports #WomenInSports #MentalPerformance #FutureOfSports

Meet Reagen Radke, an incredible athlete and coach whose journey through collegiate, professional, and international softball offers valuable insights for athletes, coaches, and parents alike. In this engaging episode, we discuss Reagen’s experiences playing at the NCAA levels—NAIA, D1, D2, and D3—and her time playing overseas for MSG Phoenix and with the Belgian National Team.  Reagen shares her story of transferring from Columbia College to Reinhardt University, guided by her college coach, and how those experiences shaped her approach to coaching and performance. We also talk about her academic journey, earning her master’s degree from Indiana Wesleyan University while playing her fifth year of college softball, and what it’s like to compete and coach internationally.This episode offers great takeaways on mental performance, the future of girls’ sports, and the importance of resilience and adaptability in athletic development. Reagen’s perspective on the evolving landscape of sports for girls—and her vision for the future—is inspiring and motivating.Plus: Stick around till the end as Reagen shares who she is bringing to her dream dinner party, giving us a fun and personal glimpse into her world!Tune in for insights on:  Collegiate sports at all levelsTransitioning from college to professional sportsInternational softball experienceMental performance strategiesThe future of girl’s sports and empowermentListen, learn, and be inspired!  
 
Where to find us:
https://www.instagram.com/really_rad_coaching/
https://www.instagram.com/sustainablelife.live/
https://sustainablelifelive.com/#TrainLikeAGirl #GirlPower #SoftballLife #YouthSports #WomenInSports #MentalPerformance #FutureOfSports 

Take a listen to our passionate and dedicated interns who are making a difference in empowering girls through sports and leadership.Introducing Roohee:Our newest team member, Roohee, shares her inspiring journey in sports. As a Black Belt in Martial Arts and a horseback rider from grade school through middle school, Roohee’s story is nothing short of unconventional. Her focus was always on academic achievement, but she also observed the gender inequities and societal emphasis on body image in sports—barriers she now seeks to challenge.Finding ways to release stress and build confidence, Roohee first discovered her competitive spirit on the badminton court and found leadership growth in cross country, where she forged meaningful relationships and made social impacts. A compelling statistic she shares: 94% of women in C-suite roles played sports during their formative years, highlighting the power of sports in fostering future female leaders. Roohee now channels her skills as president of DECA, blending her academic and athletic talents to make an impact in the business world.Liz’s Story:Liz’s journey in sport began with feelings of being non-athletic. She mentions how Illinois uses the FITNESSGRAM assessment, which she believes can sometimes do more harm than good by shaming kids rather than inspiring them. During the pandemic, Liz found joy in walking, jogging, and eventually joining her high school cross country team, where she thrived personally and athletically.Her most impactful experience came from her relationship with her three female coaches, Rief and Sharp, who supported her through conversations about period health, fueling strategies, and mental performance. Today, Liz continues to find joy and competitive spirit in running while studying at the University of Illinois. Her story demonstrates that every girl can find their place in sport when given the chance.Reflective Questions:Kailin wraps up the episode asking important questions about how we can help girls stay in sport, the roles coaches and athletic directors play, and how to create safe, inclusive environments for girls. Liz emphasizes the significance of an all-female coaching staff, words that resonate with the power of girl-led support—Girl Power!Stay Connected:Discover all the ways our interns are making an impact—follow us onNewsletter:
Instagram:
https://www.instagram.com/sustainablelife.live/
https://www.instagram.com/rooheepatil/
https://www.instagram.com/lizgeorge_/
Facebook: https://www.facebook.com/annemarie.k.sampson
LinkedIn:
https://www.linkedin.com/in/annemariesampson/
https://www.linkedin.com/company/peac-train-like-a-girl/?viewAsMember=true
https://www.linkedin.com/in/liz-george-bbab1325a/
https://www.linkedin.com/in/roohee-patil-023b87371/Don’t forget to give us a 5-star review and stay tuned for our upcoming app launch. Join the waiting list for exclusive discounts!

PEAC-Train Like a Girl Podcast — Special Episode with Coach Teri RodgersThis week, I had the honor of sitting down with one of my coaching mentors, Coach Teri Rodgers, a trailblazer who has dedicated her life to empowering female athletes and fighting sexism in sports.Teri’s journey began playing sports alongside her older brother, and her passion for basketball was ignited early. Despite limited resources and gender stereotypes in her youth, she bravely crossed barriers—trying out for boys’ teams when no girls’ teams existed, and later thriving in girls’ programs, thanks in part to her perseverance and the support of her family.Throughout her distinguished career at Duke University and later as a high school basketball coach at New Trier High School, Teri has continually championed inclusion and equity. She is also the co-founder of the Grow the Game tournament, an initiative to elevate women’s involvement in coaching and officiating, and to inspire young girls to see their voice and leadership as vital.In this inspiring conversation, Teri shares her personal story of breaking gender norms, her reflections on Title IX’s impact, and her vision for the future of girls’ and women’s sports. As she prepares to retire after an illustrious coaching career, her legacy and passion for empowering the next generation shine brightly. Key Takeaways:  The importance of Title IX and women’s representation in sports coaching and officiating.
How to fight gender stereotypes and create inclusive opportunities for female athletes.
The power of community and mentorship in shaping confident young womenTeri’s insights on leadership, resilience, and advocating for change.
Join us for an inspiring conversation with a true pioneer in women’s sports. Whether you're a coach, athlete, parent, or advocate, Teri’s story reminds us that every voice matters in shaping the game—and in creating a more equitable world.Connect with Teri Rodgers:
https://www.instagram.com/coachrodge22/
 
https://www.instagram.com/newtriergbb/
 
https://www.linkedin.com/in/teri-rodgers-6b277318/
 
https://www.linkedin.com/in/annemariesampson/

Welcome back to the Train Like a Girl POD! In this episode, we’re excited to reconnect with Lily Flader, our very first podcast guest. Lily shares her experiences after completing her first year rowing at Michigan State University. Highlights:  Lily’s background as a 3-sport athlete in high school: basketball, soccer, track, and cross country.
Her motivation to continue competing and challenging herself athletically at the college level.
The importance for college coaches to look for hardworking, motivated athletes—like Lily—to excel at the next level.
Michigan State has been a great fit, offering solid academic support—tutors, advisors, and a strong community.
Her rowing journey: coaches emphasize work ethic, mental toughness, and being comfortable with discomfort.
Physical demands increased: higher volume and load—highlighting the importance of proper fueling, sleep, and nutrition.
Lily’s realization: she needs to eat more than she expected and benefits from a team nutritionist to stay on track.
Mental Performance: Every athlete wants to try hard. Lily discusses competing with herself and others, but also supporting teammates.
Leadership from senior athletes: leading by example, showing intensity, and creating a culture where hard work is celebrated.
Team values and goals focus on effort, resilience, and team support.
Tune in for inspiring insights from Lily on balancing academics, athletic development, mental toughness, and team leadership!Key Takeaways: college rowing, athlete development, mental toughness, team culture, nutrition, leadership, perseverance.
 
IG
https://www.instagram.com/lilyf_1214/
 
https://www.instagram.com/msu_rowing/

Fueling Athletes for a Lifetime with Lauren, Registered Dietitian  
In this episode of PEAC-train like a girl, we’re diving into the importance of evidence-based nutrition for athletes with Lauren, a passionate and holistic Registered Dietitian. Lauren shares her journey from a soccer player to a dedicated nutrition expert, and discusses key topics such as REDs (Relative Energy Deficiency in Sport), Low Energy Availability (LEA), and the significance of proper fueling for athletes of all ages.  
Lauren emphasizes the value of a collaborative approach involving athletes, coaches, therapists, RDs, and doctors to optimize overall well-being. She debunks myths around disordered eating, explains the benefits of virtual practice to meet busy schedules, and advocates for practices like "blind weights" for those in ED recovery to ensure a safe and supportive environment.  
Tune in as Lauren shares simple, practical tips—including her favorite pasta recipes and on-the-go snacks—that can help athletes fuel their performance and enjoy an active lifestyle for years to come.  
Key Topics Covered:  
Lauren’s journey from soccer to registered dietitian.Difference between RDN and a nutritionist.Holistic approach to athlete well-being.Understanding REDs and collaborative care in sport.What is Low Energy Availability (LEA)?The importance of "Blind Weights" in ED recovery.Myths about "looks" and disordered eating.Virtual practice to accommodate busy schedules.Simple nutrition tips and favorite recipes (including pasta!)!Fueling for performance and lifetime sport participation.Resources & Links:  
Connect with Lauren and her team to learn more about personalized nutrition support.https://laurensbalancedbites.com/?fbclid=PAAaarTJPAfD75ZcmOqZkk8tnWYZ9zOu3CTLZBoFjyescUz7jJnul5oEY2u9Q_aem_AZ-xsHUFAGOr_cfhFf1l-2ELmBmcnSj1zyl5D9stVTtOU3njxmMx_Anwt60_B2NThJc
IG:
https://www.instagram.com/laurensbalancedbites/?hl=en
https://www.instagram.com/sustainablelife.live/?hl=en
 
Remember: Proper nutrition is the key to injury prevention, maintaining energy, understanding hunger cues, and supporting overall health. Whether you’re a young athlete or young at heart (like me at 62!), fueling your body right keeps you in the game for a lifetime.