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

sampsonannemarie

Welcome to PEAC- train like a girl, a podcast by GIRLS IN SPORT for GIRLS and coaches in sport. We’re here to amplify your voice- it deserves to be heard. At PEAC, we are a SAFE place for GIRLS to hang out, learn, grow, and build community. We empower GIRLS IN SPORT and coaches with the knowledge, resources, and support we think is necessary in todays athletic environments to thrive. Join us for bold conversations about the experiences of GIRLS IN SPORT. Our discussions will make you laugh, cry, cheer, get frustrated, and rethink the future of girls in sports for generations to come. Whether you’re walking, commuting, or cleaning your bedroom, take us with you. Follow us, check out our website, consider making a donation and share with a female athlete or coach you love!

  1. 6d ago

    Mental Health & the Female Athlete with Audrey Grunst, LCSW | Simply Bee Counseling

    About the Guest Audrey 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 Overview In 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 Discussed Mental 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 Model Built 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 Eating Eating disorder = diagnosed, impacting school schedule, sleep, eating with friends Disordered eating = slower symptom train, part of abnormal development When to Seek Help: More bad days than good days Is 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 inventory Tips for athletes to help parents/caretakers understand: they need a parent, not a coach Unconditional love. Letting parents off the hook; stay in your role Key Quotes On 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 Counseling https://www.simplybeecounseling.net/

    53 min

  2. Jun 5

    An Inside Look at Mindset and Performance with Shania & Rianna Tandon

    Episode Summary In 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 & Commitment Shania 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 There Rianna 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 & Adversity Together, 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 Conversations Rianna 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.

    49 min

  3. May 29

    Why Not Me? Caley Chelios Vitale on confidence, comebacks, & ESPN

    PEAC Train Like A Girl — Episode Show Notes Guest: 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-up Quick 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 Highlights Multi-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 Stuff Caley’s dream dinner party: Justin Bieber, Roger Federer, Serena Williams, Elvis, Danielle, Sampson Bonus: Caley’s recipe for the best Greek dressing (shared on the episode). Key Takeaways Multi-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!

    55 min

  4. May 16

    Finding Joy Under Pressure with Mental Performance Coach Matt

    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.   https://www.linkedin.com/in/danielle-beardsley-lcpc-cadc-atr-cmpc-4b863743/ https://www.linkedin.com/in/annemariesampson/ https://www.linkedin.com/in/matthew-halperin-m-s-cmpc-87929130b/ https://www.instagram.com/centerforcreativegrowth/ https://www.instagram.com/peac_train_like_girl/

    39 min

  5. May 2

    Fuel, With Nutritionist and D1 Athlete, Katie

    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

    42 min

  6. Apr 21

    From Joyful Runs to Big Goals — Alexa (Glenbard West HS) — Going to Wisconsin!

    Guest: Alexa — Glenbard West High School (IL) senior, University of Wisconsin commit Episode 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 nutrition Importance 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!

    39 min

  7. Apr 14

    Coach Nev on Volleyball Fundamentals, Mindset, and the Total Athlete

    Episode Summary: Coach Nev,  born in Serbia, former DI All‑American Volleyball Center at UAB, and owner of Block-Out Academy,  joins us to talk fundamentals, mindset, and building the Total Athlete — mind, body, spirit. We cover why she developed a system that does not box athletes in too early, how she blends psychology and clinical nutrition into coaching, and practical ways coaches and parents can prioritize sleep, play, and movement mechanics to develop athletes.  Guest Bio: Coach Nev  — Owner, Block- Out Academy (Homewood, AL). Former Division I All‑American center, University of Alabama at Birmingham. BA in Psychology; MA in Clinical Nutrition.    Coach Nev developed a passion for fundamentals and play‑first development after noticing differences between Serbian and U.S. youth sport systems. Philosophy: person first, athlete second, volleyball player third, position fourth. What we cover: Origins: Serbia → UAB → founding Block-Out Academy Why fundamentals matter: movement mechanics, strength & conditioning Nutrition, sleep, and outdoor play as the foundation of athletic development Coaching philosophy: keep it fun, knowledgeable warm-ups, creative games Critique of the American youth sport system that specializes too early Practical coaching tips: building clear standards, consequences, and communication Mental skills: resilience, confidence, work ethic. How Blackout Academy operates and the #NoExcuses mindset Top Quotes: “A coach’s job is bigger than wins and losses. It’s about shaping people.” “Dream big. Work hard.” “Clear standards, clear consequences, clear communication.” “Athletes should walk away stronger in mind and body.” Key Takeaways (for coaches & parents): Start with sleep, nutrition, no screens, and unstructured outdoor play. Teach fundamentals before positions; let development guide specialization. Make warm‑ups educational and fun — integrate technique into play. Set clear standards and communicate consequences early and often. Measure success by personal growth, resilience, and confidence — not just the scoreboard. Resources & Links: Block-Out Academy — Homewood, AL (search for local site/socials) Hashtag: #NoExcuses Subscribe, rate & review. Follow Coach Nev/Blackout Academy on social media to learn more and bring fundamentals back to your program.   https://www.instagram.com/coachnev/ https://www.instagram.com/blockoutacademy/

    39 min

  8. Apr 6

    Stronger, Faster, Fitter: College Athlete Mindset with Erin

    Erin shares her journey from multi-sport kid to focused soccer player, raised in a competitive family environment that shaped her drive and mindset. We discuss the shift from high school to college athletics—greater freedom, higher responsibility, and the practical habits that keep her balanced: fueling, sleep, and scheduled study time. Key Topics Covered Early sports background & love of team culture: how supporting teammates and positive mindset matter. College transition: adjusting routines (5:30 AM practices → 8:00 classes → afternoon study), time management, and accountability structures (team study tables, Leadership Council). Recruiting perspective: choosing an NAIA school (Marian College) over Division I, scholarship opportunities, and finding coaches who see players as people. Academics & athletics: pursuing a nursing major while competing and receiving academic + Stocker scholarships. Body image & mindset shifts: adapting to physical changes in college, embracing strength gains, and reframing social media pressures. Stress management & pregame routine: viewing stress as both positive and negative; Erin's ritual (headphones, left shin guard first, right shin guard, deep breaths) to prepare mentally. Top Quotes: “Coaches saw me as a person, not a number.” “I’m stronger, faster, and fitter in college—my body changed, my mindset changed.” “Team is family—on and off the field.” Actionable Takeaways Consider non-Division I options—there are meaningful athletic and financial opportunities at smaller schools. Build daily routines that support training, academics, and recovery. Use deliberate pregame rituals to manage nerves and lock into performance. Reframe body changes as functional gains: strength, speed, and resilience. Who This Episode Is For High school athletes navigating recruiting decisions. College athletes adjusting to new demands. Coaches, parents, and caretakers supporting athlete well-being. Anyone interested in sport mindset, time management, and balancing academics with athletics. Resources Mentioned Marian College (NAIA) — recruiting & scholarship opportunities. Leadership Council/team study table model — accountability structures for teams Connect. Follow PEAC – Train Like A Girl for more episodes on female athlete development, strength, and mindset. Subscribe and leave a review to support the show. Thanks for listening — Annemarie & the PEAC Team   website https://sustainablelifelive.com/   instagram https://www.instagram.com/peac_train_like_girl/ https://www.instagram.com/marianwsoc/ https://www.instagram.com/errkellyy/

    45 min
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5
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About

Welcome to PEAC- train like a girl, a podcast by GIRLS IN SPORT for GIRLS and coaches in sport. We’re here to amplify your voice- it deserves to be heard. At PEAC, we are a SAFE place for GIRLS to hang out, learn, grow, and build community. We empower GIRLS IN SPORT and coaches with the knowledge, resources, and support we think is necessary in todays athletic environments to thrive. Join us for bold conversations about the experiences of GIRLS IN SPORT. Our discussions will make you laugh, cry, cheer, get frustrated, and rethink the future of girls in sports for generations to come. Whether you’re walking, commuting, or cleaning your bedroom, take us with you. Follow us, check out our website, consider making a donation and share with a female athlete or coach you love!

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