4TG

Kylie Lynch

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. 2D AGO

    #36 Motherhood, Elite Sport and Postpartum Performance, With Alicia Lucas

    Watch + subscribe to 4TG on YouTube 📺 Support 4TG by becoming a member on Buy Me A Coffee and get exclusive access and BTS content ☕ Former professional Australian rugby union player and commentator Alicia Lucas joins Kylie on 4TG (For The Girls) for a real conversation about the motherhood tax in women’s sport.  If you have ever felt like becoming a mum means your career is “done”, this episode will challenge that fast. Alicia shares what it was really like navigating pregnancy, contracts, and returning to high performance. Including the surprise part. She came back hitting PBs.  We talk postpartum performance, the mental load, and why better systems matter. Not just for elite athletes, but for every girl who wants sport and a life outside it. This one is honest, practical, and full of perspective for athletes, coaches, and clubs who want to do better. In this episode, we cover: The “motherhood tax” and why it still existsPostpartum training and returning to performanceMindset, mental resilience and self-belief under pressureContracts, maternity policies and psychological safetyIdentity beyond sport and athlete career transitionWhy clubs should keep mums connected to the system Follow Alicia on Instagram at alicia_quirk 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 here.P3...

    55 min
  2. MAR 24

    #35 Stop Overthinking This Season + My 4TG Announcement

    This week is a solo episode with me, Kylie Lynch, and it is a proper life update plus a mindset reset for anyone heading into a new season. If you are feeling selection pressure, nerves in a new team, or that heavy fear of judgement, you are not alone. I share why I am going all in on 4TG, and why sport has always been my anchor. Then we get practical. Because the fear is not failure. It is being seen trying and falling short. That changes the solution. If you are an athlete who overthinks, plays safe, or spirals after mistakes, this episode will give you simple tools to get your focus back, control your energy, and play with more freedom. I also share what I am building next through 4TG, including speaking in schools, clubs and sporting organisations on keeping girls in sport, plus 1:1 coaching for young female athletes around confidence, mindset and performance. Know a school or club that needs to hear the 4TG message on the importance of keeping girls in sport, or are you an athlete who wants to build unshakeable confidence so you can perform at your best on and off the field? Then reach out today via Instagram @4tg_podcast or visit our website 4tg.com.au  In this episode, we cover: Life update – going all in on 4TGSelection pressure and fear of judgementWhy “fear of failure” is the wrong frameLocus of control – effort, attention, energyHow to be unbothered without becoming cold3 tools to stop playing small this seasonSupport 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 here.P3...

    32 min
  3. MAR 17

    #34 Mental Health and Injury in Elite Sport – Janelle Cuthbertson on Asking for Help

    Watch and subscribe on YouTube 📺  Janelle Cuthbertson is a former AFLW player and elite tennis athlete who has lived the part of sport most people never see – the lonely rehab sessions, the identity crash after injury, and the mental health battles that can follow. Across her career, she has faced three ACL injuries plus several long-term (and often freak) injuries, and she has recently announced her retirement after the last one. In this episode of 4TG (For The Girls), Janelle opens up about what happened after her most recent ACL when she realised she was not coping, and made the brave call to admit herself into a mental health facility for three weeks to get proper support. She shares the fear and stigma she had to push through, and the practical tools she still uses now to stay steady day to day. In this episode, we cover: The mental toll of ACL rehab and isolationIdentity loss and the retirement transitionWhy Janelle admitted herself to a mental health facilityTools that helped – journaling, short-term goals, regulating morningsLeadership, vulnerability, and psychological safety in teamsWomen’s sport pressures behind the scenesFollow Janelle Instagram: @janelle_cuthbo Support (Australia) Lifeline: 13 11 14 (24/7)Suicide Call Back Service: 1300 659 467Beyond Blue: 1300 22 463613YARN (First Nations): 13 92 76Kids Helpline (5–25): 1800 55 1800Emergency: Call 000 if you or someone else is in immediate dangerSupport 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 here.P3...

    1h 16m
  4. MAR 10

    #33 Why Female Athletes Are Done Being Grateful, With Marnie Vinall

    Watch and subscribe on YouTube 📺 In this special International Women's Day episode, we aren't just celebrating how far we've come in women's sport, we're challenging how far we've still got to go. Joining us is legendary sports journalist Marnie Vinall to break down the harsh realities of being a female athlete in Australia: the pay gaps, the corporate greenwashing, the systemic silencing, and what needs to change. In this episode, we cover: Pay inequality across all sports – Why A-League Women earn $30k while men earn $182k, and how this affects entire support systems (coaches, medical staff, trainers)Corporate greenwashing in women's sport – The $125M annual sponsorship gap and why businesses aren't investing despite proven ROI ($1 invested = $7 return)Systems designed to keep athletes silent – Contractual restrictions, fear of losing opportunities, and the consequences of speaking outMedia representation evolution – How coverage has shifted since AFLW began, and why we need to move beyond "isn't it cool women play sport"Mental health crisis in underfunded systems – What happens when athletes can't invest their bodies and minds because they're paid so littleFan power & collective action – How fans and athletes together can drive real change in women's sportMarnie's journey – From ballet dancer to sports journalist, forging her own path when there weren't many women to followFeaturing standout moments:   "These careers are so unsustainable. How are we ever gonna get the product to a point where it's thriving if they can't invest their bodies and minds because they're being paid so little?""Sport is a massive mirror to society. It's a mirror to how women are seen, how women are valued.""There's never been one single AFLW player who has publicly said, 'We want equal pay.' It's always, 'We want to be able to build the product.'"Chapters:  Welcome & International Women's Day Special Marnie's Story: Sport, Her Dad & Becoming a Sports JournalistPay Gaps Across All Sports – The Real Numbers Corporate Greenwashing: Why $125M Investment is Missing SySupport 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 here.P3...

    56 min
  5. MAR 3

    #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 here.P3...

    1h 12m
  6. 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: wome 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 here.P3...

    54 min
  7. 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 here.P3...

    55 min
  8. 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 here.P3...

    56 min

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.

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