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.
The Power of the Period. Period.
The Best Period Products for Comfort & Convenience
Periods Are Normal—Let’s Talk About It!
Welcome to our Menstrual Health & Self-Care hub! Here, we break the stigma around periods and share the latest period products, self-care tips, and holistic remedies to make that time of the month easier. Whether you're looking for the best period essentials, ways to ease cramps, or how to talk about periods confidently, we’ve got you covered. Because let’s be real—periods are normal, and it’s time we treat them that way.
✨ Explore Topics Like:
✔ Best new period products (menstrual cups, period underwear, & more!)
✔ Natural remedies for cramps, bloating, & fatigue
✔ How to talk about periods without the awkwardness
✔ Essential self-care tips for your cycle
Let’s break the stigma and support each other through every phase of our cycle!
Why Does My Period Make Me So Bloated?! (& How to Fix It)
Why Am I SO Tired Before My Period? (& How to Get Your Energy Back)
When Everything Annoys You: How to Handle Hormonal Chaos
Skin Freaking Out Before Your Period? Here’s Why & What to Do About It
OMG it’s not just you, your period affects your skin!
Let’s Talk About Periods: No More Stigma, No More Shame
I grew up in a time where talking about periods was just embarrassing, but this week we are taking a deep dive into all things period related!
Embracing the Championship Journey: Navigating Emotions, Pressure, and Resilience in Student-Athletes
Expanding Horizons: Scholarships, Internships, and Opportunities Beyond Sports
Your journey doesn’t end when the game does—it’s just beginning. 🏆💜 Whether you’re looking for scholarships, internships, or leadership programs, there are so many ways to grow beyond sports and set yourself up for future success.
In this blog, we’re breaking down:
✅ Scholarships for female athletes 💰
✅ Internships & leadership programs for career growth 🔥
✅ Resources to help you take the next step 🚀
Because the skills you’ve built as an athlete—discipline, resilience, teamwork—are exactly what will help you succeed in ANY field. Let’s get you connected to the opportunities you deserve.
The Pep Talk You Need Before Your Big Moment
Here’s the pep talk you need before the big game, the big meeting, the thing you’re nervous about. You’ve got this. Read for more!
How Running (and Life) is About Taking the First Step
Four summers ago, I wasn’t a runner. I had run one mile that season. Then, out of nowhere, a friend asked me to sub in for a 100-mile relay race. My first instinct? No way. But something inside me said, why not?
I showed up. I ran my segments. It wasn’t perfect, but I finished. And the feeling at the end? Unreal. That moment taught me something huge—you don’t have to be ready, you just have to start.
Now, running is my reset button. When my mind is busy, when I need space, when I need to feel strong, I put on my shoes and go.
Starting The GRL Initiative was the same way. I didn’t have all the answers, but I knew I had to start somewhere.
If there’s something you’ve been waiting for—a race, a dream, a challenge—just start. 💜
Fueling Your Body
Ever feel like your workouts (or your whole day) are harder than they should be? It might not be you—it might be your fuel. 🚀
Your body needs the right energy to train, think, and function at its best. But if you’re under-fueled or eating the wrong stuff, you’ll feel sluggish, frustrated, and stuck.
In this blog, we break down:
✅ Clean fuel vs. non-clean fuel (and why it matters)
✅ How proper nutrition makes training easier & more effective
✅ Why balance—not perfection—is key
✅ How to plan ahead so you always have the fuel you need
Because fueling your body isn’t just about fitness—it’s about showing up strong in every part of your life. 💜
Balancing the Hustle: How to Push Yourself Without Burning Out
Girls today are under more pressure than ever—to be the best, to never fail, to always be on. But where’s the line between pushing yourself to grow and pushing yourself to exhaustion?
By age 14, girls drop out of sports at twice the rate of boys, not because they don’t love it, but because the pressure becomes too much. It’s time to change the game.
In this blog, we dive into why girls put so much pressure on themselves, why they quit sports, and how to find a healthier balance between ambition and rest. Because success isn’t just about winning today—it’s about showing up for yourself tomorrow.
Now More Than Ever: Empowering Girls to Lead, Speak Up, and Stand Strong
As rights and protections for women, LGBTQ+ individuals, and BIPOC communities are being dismantled, the message is clear—your voice matters less. But we refuse to accept that.
With 1 in 5 women experiencing sexual violence and 39% of LGBTQ+ youth seriously considering suicide, it’s urgent that we equip young women with the leadership skills, resilience, and confidence to fight for their rights.
Now more than ever, we must teach girls to think critically, advocate for themselves and others, and challenge outdated systems. Because as women take more seats at the boardroom table, their voices at every table must be heard.
Breaking the Cycle: Navigating Gender Roles in Career and Home
As women continue to advance in their careers, traditional gender roles at home can be hard to navigate. The pressure to “do it all” still exists, while outdated expectations about household responsibilities remain.
In this blog, we explore how gender roles are shifting, why it’s crucial to teach all genders essential life skills, and how we can break the cycle of outdated expectations. Because as women take more seats at the boardroom table, their roles at home evolve too—and that’s a good thing.
The Impact of Media Representation on Female Athletes: Progress and the Path to Equality
Carrying Water: Finding Balance and Embracing Rest
As athletes, students, and leaders, we juggle a lot—training, school, responsibilities, and expectations. But without balance, the weight of it all can lead to burnout. Just like carrying water, we need moments to pause, reset, and refill.
In this blog, we dive into the importance of rest, why it looks different for everyone, and what research says about preventing burnout. Plus, I share my personal approach to rest—how true recovery means creating space, slowing down, and reducing the mental load.
Read more to learn how to protect your energy, find balance, and keep moving forward—without spilling your bucket. 💜
Undeniable: The Grit and Strength of Female Wrestlers
Girls' wrestling is one of the fastest-growing sports in the country, yet many female athletes still find themselves competing in male-dominated spaces. At the wrestling championships, I witnessed firsthand the grit, strength, and perseverance of young female wrestlers who refuse to be overlooked.
In this blog, we explore the explosive growth of girls’ wrestling, the barriers they continue to break, and why these athletes are undeniable in their commitment and skill. Read more about how these young women are changing the game.
Finding My People: How CrossFit Became My Constant
I started CrossFit at 25 for the gains, the PRs, and the aesthetics—but over time, my why changed. Now, it’s about mental health, stress relief, and knowing I’ll never have to “get back into shape” because I never left.
Through every move—to LA, Idaho, Vermont—CrossFit has been my anchor, helping me find community, routine, and people who push me to be better. Now, as a Level 1 Coach, I get to share that same strength with others.
If you’re struggling to find your place, walk into a class, join in, move. You just might find your people.
Read more about my journey & why movement is more than just fitness. 💜🏋️♀️ #TheGRLInitiative #FindYourPeople #CrossFit #StrengthInCommunity
Embracing Hardships: Growing Through Challenges
Life isn’t about waiting for things to get easier—it’s about learning to handle hard better. 💜 Inspired by Duke Women’s Basketball Coach Kara Lawson, this blog dives into the mindset shift that helps us navigate challenges with strength, resilience, and confidence.
Instead of waiting for smooth sailing, we can embrace the growth process, focus on what we can control, and reframe challenges as opportunities. Because every tough moment is a chance to build the skills that make us stronger.