4TG

Kylie Lynch
  • 0.0 (0)
  • SPORTS

4TG (For The Girls) is the podcast empowering the next generation of female athletes to build confidence, break barriers, and thrive — in sport and in life. Through real, raw conversations with elite athletes, coaches, and changemakers, we share the stories, tools, and inspiration young women need to chase bold goals and shape the future of women’s sport.

  1. 3D AGO

    #32 The Breathing Secret Athletes Don't Know, With Liz Ho

    Watch & subscribe now to 4TG on YouTube 📺  If you’ve ever felt gassed in a game and assumed it means you’re “unfit”, this one’s for you. In this episode of 4TG (For The Girls), Kylie chats with Liz Ho – Performance Breathwork Expert about how to breathe properly for your sport, and why breathing is a trainable performance skill.  Whether you play AFL, netball, soccer, or you’re building fitness with running, your breath can help you recover faster, stay calm under pressure, and unlock more consistent performance. Liz breaks down the biggest breathing myths, the posture cues that actually help, and simple breathwork techniques you can use in real time – even with only 5 to 10 minutes before you run out. In this episode, we cover: Why “getting gassed” is not always a fitness issueHands on knees vs standing tall – what helps recovery?Nasal vs mouth breathing at max intensityDiaphragm breathing and the “3D” rib expansion cueBreathwork for pre-game anxiety (extended exhale + physiological sigh)Endurance breathing rhythms and CO2 tolerance basicsChapters: [00:00:00:01 ] Why breathing is a skill (not just “fitness”) [00:03:54:20] Myth busting for athletes – getting gassed, hands on knees, nasal vs mouth breathing [00:07:46:12] Liz’s story + the performance benefits (recovery, speed, sleep, regulation) [00:21:21:07] The foundations – posture, nose breathing, diaphragm “3D” breath + quick drills (extended exhale, physiological sigh) [00:36:51:09] Sport-specific breathing – endurance (CO2 tolerance, rhythm), high intensity resets, pre-game rituals + wrap up and where to find Liz 📱 Follow Liz on Insta @_liz_ho  Keywords: breathwork for athletes, breathing techniques for sport, performance breathwork, diaphragmatic breathing, nasal breathing, mouth breathing, recovery between efforts, game day anxiety, nervous system regulation, endurance breathing, CO2 tolerance, AFL training Support the show Did this episode inspire you? Please subscribe to 4TG, leave a five-star review, and share it with an athlete, parent or coach who needs to hear it. Follow @4TG_Podcast on all socials and visit us at 4tg.com.au. 1:1 Athlete Mentoring – Confidence and Champion’s Mindset Want 1:1 support to build real self-belief and perform with freedom? The 4TG 1:1 Athlete Mentoring is a 6-week program for driven female athletes who want to back themselves, lead with confidence and play to their strengths – on the field and off it. We will work on mindset, habits, resilience, leadership and handling pressure with a clear plan and accountability each week. If you are ready to stop overthinking and start playing with freedom, apply now via 4tg.com.au or DM me "MENTORING" on Instagram @4tg_podcast. Want to support 4TG? Individuals - help us keep the movement going by donating or becoming a 4TG member at https://buymeacoffee.com/4tg_podcast ☕ For brand collaborations or sponsorships, email: kylie@4tg.com.au 4TG Discount codes: Younify Active – 10% off athlete supplements 👉 Grab yours h...

    1h 12m

  2. FEB 24

    #31 Self-Funded Olympian To Self-Taught Software Engineer: Tori West on Building Peak

    This week on 4TG, we chat with the incredible Tori West – Olympian heptathlete, self-taught software engineer, and founder of Peak.app. Tori shares her candid journey navigating the realities of women's athletics, where passion often outweighs financial support. She opens up about self-funding her Olympic dreams, a drive that led her to build a revolutionary tech solution for athletes. Tori’s story highlights that talent isn't always enough. She discusses building a life beyond sport, maintaining identity, and owning athletic data. We dive into her innovative app, Peak, designed to make performance data accessible and empower athletes – built by an athlete, for athletes. Get ready for real talk on resilience, mindset, and creating opportunities in and out of sport. In this episode, we cover: The financial realities of women's athletics and self-funding a sporting careerTransitioning from elite athlete to self-taught software engineerThe inspiration and mission behind Peak.app – empowering athletes with their dataWhy sleep and recovery are non-negotiable for peak performanceBuilding an identity beyond sport and managing setbacksThe future of athlete data ownership and blockchain technologyThe power of authenticity and community in an athlete's journey Chapters: 00:01:56 – Tori West: Olympian Heptathlete & Self-Taught Software Engineer00:06:07 – Best Setback: Missing Tokyo Olympics & Fractured Foot00:33:15 – The Reality of Funding in Women's Sport & Self-Funding00:47:38 – Building Peak.app: Empowering Athletes with Data Ownership00:52:04 – Why Girls & Women Need to Stay in SportLinks: Follow Tori on Instagram & TikTok  Check out Peak here & follow on Instagram. A big thanks to Lúthri Athletics for sponsoring this episode. Check out their products here & follow them on InstagramKeywords: Support the show Did this episode inspire you? Please subscribe to 4TG, leave a five-star review, and share it with an athlete, parent or coach who needs to hear it. Follow @4TG_Podcast on all socials and visit us at 4tg.com.au. 1:1 Athlete Mentoring – Confidence and Champion’s Mindset Want 1:1 support to build real self-belief and perform with freedom? The 4TG 1:1 Athlete Mentoring is a 6-week program for driven female athletes who want to back themselves, lead with confidence and play to their strengths – on the field and off it. We will work on mindset, habits, resilience, leadership and handling pressure with a clear plan and accountability each week. If you are ready to stop overthinking and start playing with freedom, apply now via 4tg.com.au or DM me "MENTORING" on Instagram @4tg_podcast. Want to support 4TG? Individuals - help us keep the movement going by donating or becoming a 4TG member at https://buymeacoffee.com/4tg_podcast ☕ For brand collaborations or sponsorships, email: kylie@4tg.com.au 4TG Discount codes: Younify Active – 10% off athlete supplements 👉 Grab yours h...

    54 min

  3. FEB 17

    #30 Retirement From Sport, ACL Comebacks & Performing Under Pressure, With Piepa Cleary

    What happens when the sport that’s been your whole life suddenly stops? Former Western Australian women’s cricket fast bowler Piepa Cleary shares the real story of retirement from professional sport, athlete identity loss, and what life after cricket actually feels like when the routine, team environment and performance goals disappear. We dive into: The emotional impact of retiring from elite women’s cricketAthlete identity and self-worth beyond performanceRecovering from an ACL injury and navigating setbacksSelection pressure in Big Bash cricket – when one over feels career-definingThe detachment mindset that improves performance under pressurePlaying free vs playing scaredThe six-month suspension that reshaped her resilience and careerThe growth of women’s cricket: funding, pathways, exposure and opportunityPiepa opens up about the “small and harmless” betting mistake that led to a six-month ban — and why that forced reset became one of the most important chapters in her development. This episode is for athletes navigating: Injury comebacksRetirement or career transitionPerformance anxietySelection stressIdentity outside of sportBecause sport can mean everything — but it shouldn’t be everything. ⏱️ Key Timestamps 03:17 – Retirement after 694 days: first game back and what it meant 13:06 – Life skills sport teaches young athletes 15:56 – Growth of women’s cricket: contracts, funding and exposure 23:22 – Touring realities: recovery, sleep and flexibility 34:25 – Selection pressure and playing scared 38:00 – Detachment mindset and playing free Follow Piepa on Instagram @piepa_cleary  Support the show Did this episode inspire you? Please subscribe to 4TG, leave a five-star review, and share it with an athlete, parent or coach who needs to hear it. Follow @4TG_Podcast on all socials and visit us at 4tg.com.au. 1:1 Athlete Mentoring – Confidence and Champion’s Mindset Want 1:1 support to build real self-belief and perform with freedom? The 4TG 1:1 Athlete Mentoring is a 6-week program for driven female athletes who want to back themselves, lead with confidence and play to their strengths – on the field and off it. We will work on mindset, habits, resilience, leadership and handling pressure with a clear plan and accountability each week. If you are ready to stop overthinking and start playing with freedom, apply now via 4tg.com.au or DM me "MENTORING" on Instagram @4tg_podcast. Want to support 4TG? Individuals - help us keep the movement going by donating or becoming a 4TG member at https://buymeacoffee.com/4tg_podcast ☕ For brand collaborations or sponsorships, email: kylie@4tg.com.au 4TG Discount codes: Younify Active – 10% off athlete supplements 👉 Grab yours h...

    55 min

  4. FEB 10

    #29 Connection Beats Structure: Building Teams That Perform When It Matters Most, With Tom Cashin

    Have you ever been in a team where the structure looks perfect on paper… but the connection is missing? This week I’m joined by Tom Cashin – Collingwood VFLW Head Coach and Head of Academy (AFLW) – for a raw, honest chat on what actually creates high-performing teams. We unpack Tom’s people-first coaching philosophy, why he wants athletes setting goals they’re not guaranteed to reach, and how to change your relationship with failure so it becomes growth (not defeat). Tom also breaks down his approach to movement mechanics and role-specific training – and why “quality reps over quantity reps” is the edge most athletes are missing. In this episode, we cover: Why teams can look “perfect” on paper but still lack real connectionThe coaching shift Tom made at Collingwood – from structure-first to connectedness-firstPsychological safety – how to create an environment where athletes play with freedomWhy athletes should set goals they might not reach (and why that’s the point)Reframing failure – separating performance from identityThe difference Tom noticed coaching boys vs coaching womenTraining with intent – quality reps over quantity repsRole-specific development: training for what your position actually demandsWhy aligning AFL and AFLW game days could accelerate women’s sportWhat Tom would tell his younger self (and what he hopes for his daughter)Resources + links Follow 4TG on socials @4tg_podcast & subscribe on YouTubeWebsite: https://4tg.com.au/Support the show: https://buymeacoffee.com/4tg_podcast ☕Tom Cashin (Movement Mechanics): @cashinmovementmechanicsBuy Tom's Cashin Movement Mechanics Performance DashboardSupport the show Did this episode inspire you? Please subscribe to 4TG, leave a five-star review, and share it with an athlete, parent or coach who needs to hear it. Follow @4TG_Podcast on all socials and visit us at 4tg.com.au. 1:1 Athlete Mentoring – Confidence and Champion’s Mindset Want 1:1 support to build real self-belief and perform with freedom? The 4TG 1:1 Athlete Mentoring is a 6-week program for driven female athletes who want to back themselves, lead with confidence and play to their strengths – on the field and off it. We will work on mindset, habits, resilience, leadership and handling pressure with a clear plan and accountability each week. If you are ready to stop overthinking and start playing with freedom, apply now via 4tg.com.au or DM me "MENTORING" on Instagram @4tg_podcast. Want to support 4TG? Individuals - help us keep the movement going by donating or becoming a 4TG member at https://buymeacoffee.com/4tg_podcast ☕ For brand collaborations or sponsorships, email: kylie@4tg.com.au 4TG Discount codes: Younify Active – 10% off athlete supplements 👉 Grab yours h...

    56 min

  5. FEB 3

    #28 5 Pre-Season Tips to Get Noticed & Level Up

    Pre-season is where reputations are built — but it’s not about flogging yourself to prove a point. It’s about building trust, training with intent, and staying consistent long enough to actually improve. In this short, sharp solo episode, Kylie shares 5 practical pre-season tips for female athletes who want to get noticed, improve selection chances, and level up without burning out. From being the teammate who lifts standards, to setting micro-goals, using your coach like a cheat code, and recovering properly — this episode breaks down what coaches actually notice in pre-season. In this episode, we get into: Why the “hardest worker” doesn’t always get selectedHow to build trust with coaches and teammates in pre-seasonThe 3 questions to ask before training (and 1 after)How to set a North Star goal and reverse engineer weekly micro-goalsThe exact script to use with your coach for clarity and feedbackRecovery rules to avoid burnout and injury (discomfort vs pain)Want support implementing these tips? 4TG is launching a 6-week athlete mindset coaching program. 🎯 First 5 athletes get 50% off DM “PRE-SEASON” on Instagram or email kylie@4tg.com.au If this helped, hit follow/subscribe, share it with a teammate, and drop a comment:  What’s your biggest pre-season goal? Support the show Did this episode inspire you? Please subscribe to 4TG, leave a five-star review, and share it with an athlete, parent or coach who needs to hear it. Follow @4TG_Podcast on all socials and visit us at 4tg.com.au. 1:1 Athlete Mentoring – Confidence and Champion’s Mindset Want 1:1 support to build real self-belief and perform with freedom? The 4TG 1:1 Athlete Mentoring is a 6-week program for driven female athletes who want to back themselves, lead with confidence and play to their strengths – on the field and off it. We will work on mindset, habits, resilience, leadership and handling pressure with a clear plan and accountability each week. If you are ready to stop overthinking and start playing with freedom, apply now via 4tg.com.au or DM me "MENTORING" on Instagram @4tg_podcast. Want to support 4TG? Individuals - help us keep the movement going by donating or becoming a 4TG member at https://buymeacoffee.com/4tg_podcast ☕ For brand collaborations or sponsorships, email: kylie@4tg.com.au 4TG Discount codes: Younify Active – 10% off athlete supplements 👉 Grab yours h...

    28 min

  6. JAN 27

    #27 Ayeisha McFerran UNBOXED: Person First, Athlete Second – Irish Hockey Goalkeeper on Confidence and Culture

    In this episode of the 4TG Podcast, Kylie sits down with Ayeisha McFerran, Irish international hockey goalkeeper and Unboxed podcast host, for a real-talk conversation about confidence, identity, and the environments that either keep girls in sport or quietly push them out. Ayeisha opens up about being perceived as calm and confident while privately overthinking everything, how growing up outside the “typical” hockey pathway shaped her self-belief, and why it took years to truly feel like she belonged at the elite level. They also unpack the power of language in women’s sport, including a moment that reframed the word “beautiful” as something you can feel through performance, not something you are judged on by appearance. From culture and communication to the sacrifices athletes make behind the scenes, this episode is a reminder that you are a person first – and that great sport should make space for the full human experience. They also talk about all the things you shouldn't discuss at a dinner table - politics, religion, and finances. Key Takeaways Confidence and insecurity can exist at the same time – being “good at chatting” does not mean you are not overthinking later.Feeling like you do not belong often comes from environment and story, not ability.The words coaches use shape identity – language can build belief or reinforce pressure.“Beautiful” can be reclaimed as a performance word – not just a looks word.People-pleasing can make you absorb everyone’s opinions – self-trust is a skill you build over time.Elite sport comes with real sacrifices – missing weddings, funerals, and everyday moments back home.Culture is not a buzzword – it is built through accountability, safety, and hard conversations done with care.Athletes are people first – and performance improves when teams allow space for off days and real life.If the joy starts to disappear, it is a signal to change something – not a reason to quit on yourself.Chapters 00:00:00 - Intro 00:02:18 - “People think I’m confident” – confidence vs overthinking 00:03:07 - Superstitions, control, and learning to let go00:05:26 - Proving yourself and feeling like you belong 00:08:11 - “That’s beautiful” – changing the way w Support the show Did this episode inspire you? Please subscribe to 4TG, leave a five-star review, and share it with an athlete, parent or coach who needs to hear it. Follow @4TG_Podcast on all socials and visit us at 4tg.com.au. 1:1 Athlete Mentoring – Confidence and Champion’s Mindset Want 1:1 support to build real self-belief and perform with freedom? The 4TG 1:1 Athlete Mentoring is a 6-week program for driven female athletes who want to back themselves, lead with confidence and play to their strengths – on the field and off it. We will work on mindset, habits, resilience, leadership and handling pressure with a clear plan and accountability each week. If you are ready to stop overthinking and start playing with freedom, apply now via 4tg.com.au or DM me "MENTORING" on Instagram @4tg_podcast. Want to support 4TG? Individuals - help us keep the movement going by donating or becoming a 4TG member at https://buymeacoffee.com/4tg_podcast ☕ For brand collaborations or sponsorships, email: kylie@4tg.com.au 4TG Discount codes: Younify Active – 10% off athlete supplements 👉 Grab yours h...

    1h 6m

  7. JAN 20

    #26 Fix the Mindset or Lose the Athlete: Why 90% of Performance is Mental, With Jacqui Louder

    In this episode of the 4TG Podcast, Jacqui Louder shares her insights from a 25-year career as one of Australia’s leading sport and performance psychologists. Having worked with elite teams like Collingwood and Melbourne Storm, Jacqui discusses the evolution of the high-performance mindset and why mental skills are just as critical as physical ones. She emphasises the importance of effort over results, the need for specialised resources in women’s sport, and how athletes can navigate high-pressure environments. The conversation also explores why young girls are dropping out of sport and how we can build a more supportive, hardy generation of female athletes.  Key Takeaways  ·      High performance is defined by laser focus, discipline, and persistent drive over a long period.  ·      Success and failure should be viewed as effort-based rather than just scoreboard results.  ·      Sport is a vital vehicle for learning life skills, including managing emotions and unpredictability.  ·      The high dropout rate of girls in sport is often linked to missing the sense of achievement and self-pride sport provides.  ·      Mental skills deserve as much dedicated training time as physical skills in elite performance.  ·      "Staying in your lane" within a team structure creates a more effective flow and communication.  ·      Professional self-care, such as Jacqui's hobby of cake decorating, is essential for decompressing from high-pressure roles.  ·      Female athletes require specialists in women’s health and physiology rather than just repurposed male-dominated structures.  ·      Building a supportive professional network is key to finding opportunities and peer support.  ·      True high performers admit their faults and strive for excellence without the trap of needing to be perfect.    Chapters:  00:00:00 - Intro  00:00:32 - The Secret to Elite Performance with Jacqui Louder  00:03:39 - From Netball to Sport Psychology: Life Lessons from the Field  00:06:25 - The Crisis in Women’s Sport: Why Girls are Dropping Out  00:10:39 - 25 Years of High Performance: How Mindset Awareness has Evolved 00:14:46 - Working with Collingwood and Storm: The Reality of Pro Sport Culture 00:19:01 - 90% Mental: Defining the High Performance Mindset  0 Support the show Did this episode inspire you? Please subscribe to 4TG, leave a five-star review, and share it with an athlete, parent or coach who needs to hear it. Follow @4TG_Podcast on all socials and visit us at 4tg.com.au. 1:1 Athlete Mentoring – Confidence and Champion’s Mindset Want 1:1 support to build real self-belief and perform with freedom? The 4TG 1:1 Athlete Mentoring is a 6-week program for driven female athletes who want to back themselves, lead with confidence and play to their strengths – on the field and off it. We will work on mindset, habits, resilience, leadership and handling pressure with a clear plan and accountability each week. If you are ready to stop overthinking and start playing with freedom, apply now via 4tg.com.au or DM me "MENTORING" on Instagram @4tg_podcast. Want to support 4TG? Individuals - help us keep the movement going by donating or becoming a 4TG member at https://buymeacoffee.com/4tg_podcast ☕ For brand collaborations or sponsorships, email: kylie@4tg.com.au 4TG Discount codes: Younify Active – 10% off athlete supplements 👉 Grab yours h...

    56 min

  8. JAN 13

    #25 Breaking the Boys’ Club: How Emily McKie Coaches Men and Inspires Women

    In this episode of the 4TG Podcast, Emily McKie shares her journey as a trailblazer in Australian sports, particularly in coaching within male-dominated environments. With over 15 years of experience, she discusses the challenges and triumphs of being a female coach, the importance of community engagement, and the evolution of coaching philosophies. Emily emphasises the need for women to create their own pathways in sports and the significance of building supportive networks. The conversation also touches on the logistical challenges faced by women's sports and the importance of fostering an inclusive environment for all athletes. Key takeaways Confidence is built through competency and understanding your craft.Women face unique challenges in coaching, often feeling isolated in male-dominated spaces.Building relationships within the community is crucial for success in coaching.The landscape of women's sports is evolving, but logistical challenges remain.Coaching philosophies must integrate social and emotional intelligence with technical skills.Female coaches can bring a different energy that enhances team dynamics.It's important to find allies who support and advocate for women in coaching.Creating pathways for women in coaching is essential for future generations.Self-awareness and understanding your coaching style are key to success.Enjoying the process and building connections is more important than immediate success.Chapters 00:00 - Empowering Female Athletes 01:54 - Breaking Ground in Male-Dominated Spaces 06:23 - Personal Journey in Sport 10:21 - Building Female Football Pathways 12:32 - Logistical Challenges in Women's Sports 15:01 - The Importance of Coaching Philosophy 19:42 - Navigating Male-Dominated Coaching 24:50 - The Dichotomy of Female Leadership 30:30 - Overcoming Self-Doubt in Coaching 31:32 - Advice for Aspiring Female Coaches 40:21 - Creating Pathways for Women in Coaching 49:40 - The Evolution of Coaching Philosophy 01:00:24 - Future Aspirations in Coaching Support the show Did this episode inspire you? Please subscribe to 4TG, leave a five-star review, and share it with an athlete, parent or coach who needs to hear it. Follow @4TG_Podcast on all socials and visit us at 4tg.com.au. 1:1 Athlete Mentoring – Confidence and Champion’s Mindset Want 1:1 support to build real self-belief and perform with freedom? The 4TG 1:1 Athlete Mentoring is a 6-week program for driven female athletes who want to back themselves, lead with confidence and play to their strengths – on the field and off it. We will work on mindset, habits, resilience, leadership and handling pressure with a clear plan and accountability each week. If you are ready to stop overthinking and start playing with freedom, apply now via 4tg.com.au or DM me "MENTORING" on Instagram @4tg_podcast. Want to support 4TG? Individuals - help us keep the movement going by donating or becoming a 4TG member at https://buymeacoffee.com/4tg_podcast ☕ For brand collaborations or sponsorships, email: kylie@4tg.com.au 4TG Discount codes: Younify Active – 10% off athlete supplements 👉 Grab yours h...

    1h 6m
See All (33)

Trailer

About

4TG (For The Girls) is the podcast empowering the next generation of female athletes to build confidence, break barriers, and thrive — in sport and in life. Through real, raw conversations with elite athletes, coaches, and changemakers, we share the stories, tools, and inspiration young women need to chase bold goals and shape the future of women’s sport.

Information

  • Creator
    Kylie Lynch
  • Years Active
    2025 - 2026
  • Episodes
    33
  • Rating
    Explicit
  • Copyright
    © 2026 4TG
  • Show Website
    4TG

You Might Also Like