GRL Pep Talks: Real Conversations for Real Growth
Your go-to space for leadership, confidence, identity, team culture, and the everyday challenges young women and student-athletes navigate.
Not sure where to start? Here's how it works.
GRL Pep Talks are honest, research-backed pieces written by Dr. Lauren Young — educator, athletic leader, and founder of The GRL Initiative. Each one is designed to meet you where you are, whether that's figuring out who you are, leading under pressure, parenting a kid who's hard to figure out, or just trying to stop shrinking in rooms that weren't built for you.
Inside each Pep Talk you'll find personal essays, journal prompts and worksheets, deep dives into equity and belonging, and quizzes to help you reflect on who you're becoming.
Find your entry point: Browse the four collections below and pick the one that matches your season. Or scroll the full feed and let a title stop you — they're written to be honest about what's inside. Once you're in a post, click any category tag to find more pieces on that topic.
Choose Your Pep Talk Collection:
Find the words you need for the season you’re in.
Identity & Belonging
For the moments you’re figuring out who you are, where you fit, and how to grow into yourself — without shrinking to belong.
Mental Health & Burnout
For when life feels heavy, loud, overwhelming, or exhausting — and you need permission to be human, not perfect.
Girls in Sports & Equity
For athletes, advocates, and leaders working to build better systems, stronger pathways, and real access for girls.
Motherhood & Real-Life Leadership
For the women leading teams, families, careers, and chaos — learning that leadership is lived, not just performed.
Self-Regulation: Your Secret Superpower When Life Gets Chaotic
Life can feel chaotic, especially as a student-athlete juggling school, sports, and relationships. When things spiral out of control, whether it’s an unfair call, a friend’s poor decision, or a heated moment at a game where you might not be able to change the situation, but you can always control your response. This blog dives into the power of self-regulation, sharing real-life examples and practical tips to help you stay calm, focused, and in control no matter what life throws your way. Learn how to turn this secret superpower into your greatest strength.
The Difference Between a Goal and a Wish: Turning Dreams Into Reality
Wishing for success is easy, but achieving it? That takes goals. At the GRL Initiative, we’re here to help you transform your dreams into reality. A wish is just a thought, but a goal has a plan, small steps, and accountability to keep you moving forward.
Learn how to set meaningful goals, break them down into actionable steps, and stay motivated with tools like checkpoints, community, and written commitments. Whether it’s on the court, the track, or in life, we’re here to cheer you on and remind you: you’ve got the power to make it happen. Let’s go, GRLs! 💪✨
Faith is taking the first step even when you don’t see the whole staircase.
Dr. Martin Luther King Jr.’s words echo across generations, reminding us of the power of courage, resilience, and belief in ourselves. As young female athletes, you’re already proving that strength isn’t just about how fast you run or how high you jump—it’s about the faith you have in your dreams and your ability to work toward them, even when the path ahead isn’t entirely clear.
Leaders Are Made During the Dash:
Big wins and tough losses are defining moments, but what really sets leaders apart is how they handle the “dash”—the time between events. The dash is where growth happens, where momentum shifts, and where you set the tone for the future. Whether you’re coming off a stinging defeat or riding the high of a historic win, here’s how you can change momentum, get back to work, and support your teammates like the leader you’re meant to be.
Surviving Cold and Flu Season: A Gen Z Guide to Staying Healthy
Cold and flu season doesn’t stand a chance with these easy, Gen Z-friendly tips to boost your immunity and avoid getting sick. From smart food choices to self-care hacks, discover how to stay strong and healthy this winter. Click to read the full guide!
Find Your Path, Not Just a Job
Exploring different paths is part of the journey. Whether it’s trying new fields, making mistakes, or changing directions, every step helps you discover what truly fits. Focus on aligning your career with your passions, values, and lifestyle, and remember: Your path is uniquely yours to travel.
Living Life Authentically: Stop Listening to the Machine, Start Listening to Yourself
The world will tell you what to wear, what to eat, what to buy, and who to be. But here’s the truth: YOU ARE ENOUGH. 💖
I’ve been there—feeling like I didn’t fit in, like I wasn’t enough. I tried to belong, but it wasn’t me. And you know what? That’s okay. Being outside the group taught me to value myself for who I really am—quirks and all. 🌟
GRL, you don’t need to follow the machine. Follow your instincts. Chase your passions. Be you. And never forget: boundaries are beautiful. 💪
Fight, Flight, Freeze, or Freak Out: How to Handle Adrenaline Like a Boss
Flight, Fight, Freeze, and Freak Out are all responses to adrenaline surges. It’s that feeling when someone jumps out and scares you, or when you’re able to walk on stage. It’s that surge of electricity. It’s not always your friend, but there’s ways to tame it. Read here!
Keep paving the road…
Last night, I stepped onto the pickleball court as the only woman in a group of 11 men. When I arrived, the owner of the facility—a kind and inspiring woman—told me she’d been excited to meet me. She admired that I was holding my own in a male-dominated space, and her words stayed with me throughout the game.
Not another body positivity post…
Being a female athlete isn’t just about victories or stats—it’s about embracing what your body can do in a world that sometimes focuses too much on how it looks. In this post, we dive into inspiring stories from Audi Crooks, Drew Afualo, and Ilona Maher, who redefine strength and athleticism, alongside my own journey of learning to celebrate my body. Whether you’re battling insecurities, dealing with student-section criticism, or navigating self-doubt, this article will remind you why your body is your greatest tool. Read more to rise above the noise and reclaim your power!
Crushing Finals: Your Ultimate Survival Guide
Finals season is here, and while it can feel overwhelming, it’s totally possible to conquer your exams and projects without sacrificing your sanity. With the right strategies, mindset, and a little bit of self-care, you’ll come out on the other side stronger (and maybe even proud of yourself!). Here’s your go-to guide for absolutely crushing finals.
Powered down, to recharge.
Yesterday, anxiety had me completely unsettled—my brain wouldn’t stop racing, my clothes felt uncomfortable, and I couldn’t focus. But by turning off my phone at 6 p.m., being mindful and present with my family, coloring, and going to bed early, I found calm and clarity. Waking up refreshed, I realized how small changes can make a big difference. Read about my experience and how you can try it too on The GRL Initiative!
How to Use Your Sundays to Make Your Week Amazing: Tips for Female Student-Athletes
Discover how to transform your Sundays into a powerful foundation for a successful week! This guide for female student-athletes shares practical tips for planning your schedule, prepping meals, and organizing gear. Learn how to partner with your parents and find moments of joy to recharge before the busy week ahead. Whether it’s reflecting on your goals, filling your joy bucket, or setting yourself up for success, these strategies will help you feel confident, prepared, and ready to tackle anything Monday brings.
Finding Belonging in a Third Space
Not home. Not school. But that third space.
Where do you go to feel seen, valued, and appreciated? For Vermont’s student-athletes, having a coach or advisor who cares about them as people (not just athletes) can change everything. A third space is where you can truly be yourself, and if it doesn’t exist yet… here’s your sign to create it.
Start the club. Build the team. Find your people. Your vibe will attract your tribe.
✨ Need inspo? We’re talking all about third spaces and how to create your own over on the blog (link in bio). Let’s build communities where we all belong.
January: A Complex Month for GRLs
It’s a month of big goals and fresh starts… but it’s also dark, cold, and exhausting. 😅 Let’s be real: the pressure to have it all figured out can be a lot. So here’s your reminder: it’s OK to rest. It’s OK to take it slow. And it’s 100% OK to not buy into the “New Year, New Me” hype.
💡 Need some inspo? We’re sharing realistic ways to make January less overwhelming over on our blog (link in bio). Spoiler: small steps > big pressure.
Moms Deserve More Credit: Celebrating the CEO of Our Lives
How to Stand Up for Yourself: Advocating for Your Needs
Parent Post: GRL Dads… You matter.
Dads, your role in your daughter’s life goes far beyond the sidelines. She needs you to see her as a person first, an athlete second, and to be there for her—always. From celebrating her worth beyond her performance to leaning in and listening without judgment, your love, actions, and words shape her confidence and self-belief.
This post dives into what your daughter truly needs from you: a consistent, supportive presence, someone who helps her see her value, and a dad who shows up every day with love and respect.
Feeling Like the New Kid Again: Embracing Uncertainty in New Situations
We’ve all been there—stepping into a new group, team, or situation and feeling like the odd one out. It’s uncomfortable, but it’s also a normal part of growth. Even as a 40-something woman working in sports, I find myself feeling unsure in new spaces all the time.
The key? Learning how to ground yourself and embrace the discomfort. Here are some of the strategies I use
Buzz word: Mental Health, what is it?
Your mental health matters as much as your physical health. 💛 Some quick tips: rest isn’t lazy, set boundaries that protect your energy, practice gratitude, move your body, and surround yourself with uplifting people. It’s okay to not be okay. Take care of yourself and don’t hesitate to reach out for help—you’re never alone. 🫶 Let’s normalize prioritizing mental health, one step at a time. #MentalHealthMatters #SelfCare #GenZ"