EMPOWERING GIRLS 6TH ANNUAL EVENT SPEAKER LINEUP

Each year, we host our annual Empowering Girls event where we bring in barrier-breaking women to share their stories, encourage attendees to chase their dreams, and teach them how to overcome adversity. Our team spends a considerable amount of time connecting with potential speakers and learning their stories to ensure the message they are sharing is relevant to each of you. We are thrilled to introduce this year’s speaker lineup below! If you are interested in being considered as a speaker for future events, send our team an email at empoweringgirlsforlife@gmail.com. To register for your free ticket, click here.

Rachel Chen – Chicago’s top fashion blogger and digital influencer

Rachel Chen “Vintagedolls” is Chicago’s top fashion blogger & digital influencer. Known for her jetsetter life and penchant for luxury items, Rachel has amassed over 1,000,000 followers on social media since launching her blog in 2015. Based in Chicago but never in one place for too long, Rachel showcases her life and encourages others to live life to the fullest. She is constantly striving to redefine the definition of a “millennial”. After graduating from the University of Illinois at Urbana-Champaign with a degree in Actuarial Science, Rachel has taken a leap of faith into the digital world. She captivates her audience with her unique, 3-photo color scheme. Rachel’s bright and inviting photos—often with a touch of pink—are the perfect representation of how she views the world. Her photos invoke a sense of wanderlust and adventure while encouraging others to live life to the fullest. Join her on her journey as she continues to navigate life and the world.

Jordyn Bahl – All-American softball player and NCAA Division I National Champion at the University of Oklahoma

What is important to Jordyn Bahl:

FAITH

* my spiritual health and relationship with the Lord is of my top priorities because this keeps me grounded in my life and I realize that it is ultimately what matters the most. He is the only thing in this world that doesn’t change, so he is my rock. When the time comes for me to meet my creator, nothing in my life will have mattered besides this. He has gifted me amazing people, opportunities, and resources to help me succeed.

FAMILY

* my parents Dave and Emily have always loved my unconditionally, kept me grounded, and made several sacrifices to support me in my dreams and ambitions. Not just in softball, but in having other hobbies, and having an appreciation for the outdoors and God’s beauty on display.

* My 3 brothers, hayden (21), Broden (18), and Bryson (16), have been my best friends and my biggest fans my entire life. As friends have come and gone they have remained, and always had my back. They still see me as the same sister to them that I was when I was 8 years old before my softball journey took off.

*My dog Remi. This 10 month old black lab gives me a glimpse of God’s unconditional love everyday. when I come home after a long day she doesn’t know what kind of day I had, she just knows she loves me and is happy to see me. Sometimes her cuddles are all I need after a long day.

THIS COUNTRY

* I have several relatives who have served to defend this country and our freedom. I have the upmost respect not only for those that serve, but also for their families, as they are offering up a piece of their mom, dad, brother, sister, grandma, grandpa, aunt, uncle, etc. Freedom isn’t free.

FIRST RESPONDERS

* Having a dad who has been a firefighter for 20 years, I never knew anything different as a child. As stated above, I will always have to most respect for those that serve and their families. For all of the missed milestone moments in their children’s life, to missed holidays, thank you for your selfless character.

SOFTBALL ACHIEVEMENTS

* Big 12 Conference Season Champions

* Big 12 co-pitcher of the year

* Big 12 freshman of the year

* Big 12 1st team All-American

* NFCA freshman of the year

* NFCA All-American

* Division 1 NCAA National Champions

Kate Drohan – Head Softball Coach, Northwestern University

Head coach Kate Drohan has built the Wildcats into a perennial power, winning three Big Ten Championships while qualifying for three Women’s College World Series appearances alongside her twin sister and associate head coach, Caryl Drohan. Kate Drohan took over the ‘Cats after serving as an assistant under legendary head coach Sharon Drysdale for four seasons.

Drohan led the ‘Cats on an incredible five-year stretch from 2005-09 in which NU compiled a combined record of 215-77, reached the Super Regional round of the NCAA Tournament four times and became the first private school in NCAA history to advance to the WCWS semifinals in consecutive years (2006-07). Overall under Drohan, NU has made 15 NCAA Tourney appearances and has claimed six NCAA Regional titles. On March 27, 2021, the Drohans became Northwestern softball’s all-time wins leaders with a 15-7 win over Wisconsin for their 641st career win.

Drohan already has cemented her status as one of the best coaches in Big Ten history, becoming the sixth conference coach (including Drysdale) to take a Big Ten schools to the WCWS. At the time, Drohan was one of two B1G coaches to make the final pairing in Oklahoma City.

Drohan led the ‘Cats to her third WCWS appearance and earned her fourth Big Ten Coach of the Year award in the 2022 season, compiling a 45-13 record in the process. Northwestern went 19-4 in conference play before sweeping the Evanston Regional and defeating Arizona St. in the Tempe Super Regional to advance to the WCWS. Under Drohan’s tutelage, eight Wildcats earned All-Big Ten awards, with Rachel Lewis named Player of the Year and Danielle Williams unanimous Pitcher of the Year.

In Drohan’s 20th season at the helm of Northwestern softball in 2021, the Wildcats earned a third place finish in the Big Ten and secured a berth in the 2021 NCAA Tournament, marking the 14th in the Drohan era as well as Northwestern’s sixth over the last seven tournaments.

Ellie Cooper – Certified Mental Performance Coach, Director of Player Performance, Florida State University Softball

Currently, Ellie Cooper is the Director of Player Performance for the Florida State Softball Program. She was born in New Zealand and grew up in St. Louis Missouri. She played her collegiate softball career as a second basemen at Florida State University from 2014-2017. In her time at Florida State she was fortunate to be the captain and a 4 time ACC Champion; she also appeared in 4 super regionals and made it to the Women’s College World Series twice. In 2018, she joined the Coaching staff at FSU as the student assistant coach where she was coaching first base when they won the National Championship. Cooper also competed for the New Zealand National team in 6 world championships where she was the Captain for my last two World Championship competitions.

In her time playing and coaching she realized how important the mental side of the game and life was, which led her to be inspired to become a mental performance coach. Cooper is now a certified mental performance coach and the Owner of Ellie Cooper Elite Performance where she does one-on-one coaching and group consulting relating to mastering mental performance in life and in sports. Lastly, she is the Lead Facilitator for the Athletes Unlimited Professional softball league.

Julianne Sitch – Head Men’s Soccer Coach at UChicago, former pro women’s soccer player for Sky Blue FC

Julianne Sitch was hired as UChicago’s head men’s soccer coach in April 2022.

In Sitch’s debut campaign in 2022, the Maroons captured their first NCAA Division III championship in program history by defeating Williams College 2-0 in the national title match. UChicago posted a 22-0-1 mark to set a new school record for wins in a season and its .978 winning percentage led the nation. The Maroons also won the University Athletic Association title with a 6-0-1 record. The defense recorded 13 shutouts while only allowing 11 goals. Only one opponent all year scored more than one goal versus the Maroons. UChicago trailed for only 64 minutes all season out of 2,090 minutes played.

The 2022 squad’s accolades included one All-American (Richard Gillespie), five All-Region selections and seven All-UAA honorees. Sitch and her assistants were named the United Soccer Coaches’ National Coaching Staff of the Year, USC Region VIII Coaching Staff of the Year and UAA Coaching Staff of the Year.

On the international level, Sitch worked with the U.S. Soccer Youth National Team (2019-20). She was the Assistant Coach for the Under-16 Girls National Team (GNT), which took first place in the UEFA Women’s International Development Tournament in Portugal.

A native of Oswego, Ill., Sitch was Illinois Gatorade Women’s High School Soccer Player of the Year in 2002. She went on to compile record-setting numbers at DePaul University. Sitch broke the school’s career records in points (90), goals (32) and assists (26). Her collegiate honors included Second Team NSCAA All-American (2003), Conference USA Player of the Year (2003) and First Team All-Big East (2005). She earned her bachelor’s degree from DePaul in Fitness Management & Physical Education in 2007.

Sitch played for the Region II Olympic Development Program, the Under-19 U.S. National Team, and the Under-21 U.S. National Team. She was part of the U-21 national team that won the Nordic Cup in 2004.

As a professional soccer player, Sitch was drafted by Sky Blue FC of the Women’s Professional Soccer (WPS) in 2009. The team went on to win the national championship in that inaugural season. Domestically, she played professionally for the Chicago Red Stars, Western New York Flash and Atlanta Beat. Sitch played on the international stage for Melbourne Victory in Australia, as well as Hammarby IF and Balinge IF in Sweden.

Cory Huminsky – Pediatric lung cancer survivor, Cancer Climber member who has scaled Mt. Kilimanjaro

Cory Huminsky’s life took on a new path in 2001 at age eleven when she was diagnosed with a rare form of pediatric lung cancer known as carcinoid cancer. She spent about two years travelling back and forth to the hospital for scans, tests, and surgeries until she was discharged as surgically cured. Fast forward five years where Cory is back in the hospital for extreme abdominal cramping, weight loss, and anemia, where she is diagnosed with a chronic autoimmune disease known as ulcerative colitis. Cory had fought illness before, and she was not going to let another diagnosis stop her from reaching her goals.

Cory went on to win Colorado’s softball high school state championship her senior year and earned the Colorado Gatorade Player of the Year Award. She received a full ride athletic scholarship to play softball for the University of Pittsburgh, where 12 years later she still holds the program’s career and single season ERA records. For three years she ranked in the Top 100 of NCAA D1 pitchers for ERA, she helped Pitt win earn their first ever votes in the NFCA Top 25 Poll, she was a two-year team captain, and a Big East All-Conference selection.

In 2011, Cory found a love for fundraising and began raising money for cancer programs leading her to find Cancer Climber. She has now climbed Mt. Kilimanjaro and trekked to Mt. Everest Base Camp with fellow cancer survivor and mountaineer, Sean Swarner. Never once letting her previous lung cancer or current autoimmune illness stop her from reaching new heights. Cory left her job to start coaching as a full time fastpitch pitching instructor, working daily to help change the lives of young women both on and off the softball field. She is known as a bright light who shares her story in order to empower young women to reach for the sky and never let anything stop them from achieving their dreams.

(Emcee) Sydney Supple – Division 1 softball player at Northwestern University

Supple is a Division I student-athlete at Northwestern University where she plays softball. She currently is a freelance writer for CBS Sports and hosts the podcast “From the Players”.

BLACK HISTORY MONTH: TIMELINE OF RECOGNITION AND NOTABLE BLACK WOMEN IN HISTORY

Recognizing Black History Month is equally as important as understanding the history of the celebration, and the notable woman who have shaped the world we live in today. There are several organizations noted throughout this blog post; to support the mentioned organizations, click on their links below.

National Association for the Advancement of Colored People

Dr. Martin Luther King Jr. Foundation (The King Foundation)

National Association of Colored Women’s Club

The History of Black History Month as a nationally recognized celebration

1915 – Dr. Carter G. Woodson (historian) founded the Association for the Study of Negro Life and History – now known as the Association for the Study of African American Life and History.

1926 – Dr. Woodson proclaimed the first Negro History Week in February – the week included the birthdays of Abraham Lincoln (signed the Emancipation Proclamation and was a key figure in the abolition of slavery) and Frederick Douglass (former slave who taught himself to read and write and became a renowned activist for enslaved African Americans).

1975/1976 – President Ford made a speech encouraging all Americans to recognize the important contributions made to the life of the United States and the culture of its citizens. The celebration officially changed from Black History Week to Black History Month.

1986 – Congress passed Public Law 99-244 which designated February 1986 as National Black History Month. This included calling on the President to encourage the American people to celebrate with ceremonies and activities, and set the stage for celebrations moving forward.

1996 – President Bill Clinton issued Presidential Proclamation 6863 for “National African American History Month”; that same year, the Senate passed Senate Resolution 229 commemorating Black History Month.

Credit: Library of Congress

Notable African Americans that shaped the identity and culture of the United States

Ida B. Wells (1862 – 1931) – Wells was best known for her fearless documentation of the gruesome lynching of African Americans. This consistently put her life at risk. She was involved in starting the National Association for the Advancement of Colored People (NAACP) and had the opportunity to tour England and speak about women’s suffrage issues and civil rights.

Angela Davis (1944 – Present) – Davis was an activist in the late 1960s who joined the Communist Party and eventually ran as a vice-presidential candidate in the 1980s. She was an affiliate of the Black Panthers organization, in which she was arrested but acquitted on charges after a shootout in a courtroom. She has been an avid political activist throughout her illustrious career.

Fannie Barrier Williams (1855 – 1944) – Williams was an educator and activist. She is widely known for her speech in 1893 at the World’s Colombian Exchange in Chicago, IL. She also helped to found the following organizations: National League of Colored Women, National Association of Colored Women, and the National Association for the Advancement of Colored People.

Earlene Brown (1935 – 1983) – the first US woman to earn an Olympic medal in shot put. Brown was a discus and shot thrower who set the American record at the 1956 Olympics and won bronze at the 1964 games.

Shirley Chisholm (1924 – 2005) – Chisholm was the first African American woman elected to Congress in 1969 (and served seven consecutive terms from that point forward). She was also the first woman and the first African American to seek the nomination for President as a democratic candidate.

Althea Gibson (1927-2003) – was the first Black player of any gender to compete in a US national tennis competition. Growing up in Harlem, she started playing tennis at the age of 14 and the very next year won her first tournament.

Coretta Scott King (1927 – 2006) – King was the widow of Dr. Martin Luther King Jr., an avid activist for racial equality. After his death, she continued perpetuating his legacy and founded the MLK Jr. Center for Nonviolent Social Change in Atlanta. She is also an author of several books.

Emma Azalia Smith Hackley (1867 – 1922) – Hackley is a woman of many talents, including but not limited to piano, violin, opera (which she studied in Paris), elementary school teacher, and more. She co-founded the Colored Women’s League and was an avid voice for the fight against discrimination.

Ella Fitzgerald (1917 – 1996) – Known for her incredible singing talents in the 20th century, she was a 13 time Grammy award winner (despite being shut out of major performance venues due to her race), and sold over 40 million albums.

Alice Coachman (1923 – 2014) – became the first Black woman to win an Olympic Gold Medal at the 1948 Olympic Games in London. Though she was confronted with discrimination in athletics on account of both her gender and the color of her skin, she still persevered.

Harriet Tubman (1820 – 1913) – One of the most renowned abolitionists, Tubman escaped slavery in 1849 and helped other enslaved people by way of the Underground Railroad. It is noted that at one point in time, there was a bounty for her capture set at $40,000 (approx. $1.5 million today).

Oprah Winfrey (1954 – Present): Oprah is a well-known entrepreneur and activist, and the first Black billionaire. She hosted her own show for more than 20 years and eventually expanded to a TV network and her own magazine. She is an avid supporter of a leadership academy for girls in South Africa, and supported the election of America’s first Black President, Barack Obama.

NATIONAL GIRLS AND WOMEN IN SPORTS DAY 2023

National Girls and Women in Sports Day is celebrated today. It serves as a symbol of the continuous fight for equality in sports each day. It was recognized as a holiday in 1987 in honor of Flo Hyman, an Olympic volleyball player, who was considered the best to ever do it, all while speaking up on behalf of women everywhere for equal access and representation in all sports.

While gender stereotypes still exist in sports today, huge strides have been made by exceptional girls and women around the world to break down those barriers and even the playing field. The enactment of the civil rights law, Title IX, was an important step toward legal backing of equal opportunity for women to participate in sports at federally funded institutions. Today, we are highlighting just a few of those barrier-breaking women and their accomplishments in sports.

Missy Franklin – five-time Olympic gold medalist swimmer

Missy Franklin made history in several categories across college, professional, and Olympic swimming; she notably turned down prize money during her college years to  continue to perform as a collegiate athlete.

Megan Rapinoe – Professional Soccer Player and Social Justice Advocate

Megan Rapinoe is a three-time Olympic gold medalist for women’s soccer, a National Champion, and a fierce advocate for equal pay for women in professional sports, racial equality, LGBTQ+ rights, and gender equity.

Helene Britton – owner, St. Louis Cardinals MLB team

Helene became the first female owner of a major league baseball team (the St.Louis Cardinals) on March 28, 1911.

Sarah Thomas – NFL Official

Sarah Thomas made history as the first woman hired as an NFL official in 2015. She has since made history again as the first woman to ref an on-field playoff game for the NFL.

Alyssa Nakken – Coach, San Francisco 49ers MLB team

Alyssa Nakken became the first female on-field coach for an MLB team in 2021, making history as the first woman to hold this position.

Jackie Joyner-Kersee – Heptathlon and Long Jump Track and Field Athlete

Jackie Joyner-Kersee is a three-time Olympic gold medalist and an advocate for “Athletes for Hope” which encourages athletes to make a difference in the world.

Kim Ng – General Manager, Miami Marlins MLB team

Kim Ng was hired as the General Manager of the Miami Marlins in 2020, making history as the first woman to hold a GM position in MLB.

Beth Mowins – the first woman to call an NFL game

Beth Mowins made history as the first woman to call a televised National Football League game. Today she covers a multitude of sports as a broadcaster and has done so throughout her decorated career.

Kathryn Smith – Buffalo Bills Special Teams coach

Kathryn Smith made history in 2016 when she was hired by the Buffalo Bills as a full-time quality control special teams coach.

Pat Summitt – Legendary Tennessee Vols Head Women’s Basketball Coach

Pat Summitt made history as the winningest basketball coach of all time (2016) of the UT Women’s Basketball team. She passed away due to Alzheimer’s disease in 2016.

Billie Jean King – record-setting Tennis player, equal pay and LGBTQ+ advocate

Billie Jean King is a storied tennis athlete with 20 Wimbledon championships. More than that, she was awarded the U.S. Presidential Medal of Freedom for her work in advocating for equal pay for female athletes and for her work in advocating for the LGBTQ+ community.

Jennie Finch – Team USA Softball Olympic Pitcher

Jennie Finch is a historic figure in the game of softball, with an NCAA record of 60 consecutive wins at the University of Arizona. She is a two-time Olympic gold medalist and an advocate for young girls in sports through her two-day skills camps. Jennie is also an EGFL alumna, who joined us as a keynote speaker for our 1st Annual Empowering Girls event!

Mia Hamm – U.S. Women’s Soccer Leading Scorer

Mia Hamm started with the U.S. National team at the age of 15 (the youngest player to ever do so). She won U.S. Women’s Athlete of the Year five times  and was the first woman inducted into the World Hall of Fame.

Dot Richardson – youngest softball player in the ASA Women’s Major Fastpitch National Championships

Dot Richardson made history at 13 years old as the youngest player in the ASA Women’s Major Fastpitch National Championships. She was awarded NCAA Player of the Decade in the 1980s; post-softball, she worked as an orthopedic surgeon.

Mo’ne Davis – Little League Baseball shutout pitcher

Mo’ne Davis was the first girl to pitch a shutout and win a game in the Little League World Series in 2014.

Simone Biles – most decorated U.S. Gymnastics athlete in history

Simone Biles has 25 Championship medals, with 19 of them being Gold medals. She has two moves named after her (Biles I, Biles II) that have only ever been landed by her.

Jessica Mendoza – U.S. Olympic medalist in softball, ESPN broadcaster

Jessica Mendoza won a Gold and Silver medal in the Olympics as a softball player for the U.S. In 2020, she became the first woman to be a game analyst for the MLB World Series, as well as the first woman to serve as an ESPN game analyst for MLB on national TV. Jessica is also an EGFL alumna!

Lia Thomas – the first transgender NCAA Division 1 Champion swimmer

Lia Thomas has been a voice for transgender athletes after winning the NCAA Division I National Swimming Championship (500-yard freestyle) for Penn State University.

There is not enough room on this post to highlight all of the incredible women who have made a lasting impact on the future of girls and women in sports. And while great strides have been made, there is always more to be done. Be sure to check out our social media pages for more National Girls and Women in Sports Day content!

GALS GIFT GUIDE 2023

SPORTY GIFT GUIDE

COZY GIFT GUIDE

STOCKING GIFT GUIDE

ADDICTED TO SCREENS – THE RESEARCH (AND A CHALLENGE FOR YOU!)

Confession: the other day, I was at Target grabbing a few things, and happened to leave my phone in the car. My plan was to be in and out of the store in 15-20 minutes because I had somewhere else I needed to get to. Five minutes into my trip, I found myself reaching in my pocket for my phone – for no good reason other than to likely scroll through something or check for a text message or Snapchat. I was EMBARASSED! I wondered how many times would I have done that absentmindedly had I not caught myself doing it. So it got me thinking – how do I detach from my cell phone? Don’t get me wrong, cell phones bring a ton of value… we have the world at our fingertips! But setting limits and boundaries is key, and according to experts, vital to our wellbeing, both cognitively and emotionally.

The Research

Research done by Dr. Dan Kaufer, MD, UNC Health neurologist, found that the use of smartphones impairs cognition in humans. In simple terms, this means that our ability to absorb and use the knowledge received through thought, experiences, and senses is thwarted by the consistent use of smartphones. He says that with information available at the tip of our fingers, we are less likely to connect the dots and use cognition to remember information. By relying on screens for information, we reduce information processing in our brains that conventional methods of learning rely on. Note that he says this logic applies not only to smartphones, but to TV screens and computers as well.

The impact doesn’t stop at cognitive function; it also has ripple effects on social and emotional health in people, from reduced patience to difficulty with interpersonal relationships.

“If you give people the ability to store information remotely, outside of their brain, they become more dependent on that, which actually can have a negative effect on people’s memory,” Dr. Kaufer said. “Because they become too dependent on that external aid, they lose that skill of being able to remember things as freshly as they could, absent that external aid.” – Dr. Kaufer

Limiting Screen Time

Although the research can be overwhelming, there are small ways that we can reduce our dependency on our smartphones and devices by making little changes. One change to make is using the time limit feature on apps; this feature allows you to set a time limit for yourself on any app – once the time is up, it grays out the app until you manually adjust the time again for that app. This is an effective way to monitor the time spent on apps that you may not even realize you are doing. Another way to limit screen time is to keep smartphones or computers at a distance during times of the day when they could be a distraction. This could be during meal time, during workouts, during homework or work time, and even chores. By putting your device on a charger or in a different room forces you to focus on the task at hand and not get distracted by aimless screen time.

With all of this in mind, it is widely understood that smartphones and devices are incredibly useful, and when used in a limited capacity, provide entertainment and instant access to useful information.

The Challenge

Starting today (the day you read this!), set your phone in a different room for thirty minutes a day. Make a point to do something productive without your phone near you for those thirty minutes – it could be walking your dog, doing chores, working, studying, cleaning, reading, or just spending time with others. It’s tough – our team is trying this challenge now and has said the first few days are the hardest!

Let us know what you think by sending us an email at empoweringgirlsforlife@gmail.com.

FOUR WAYS TO ACCOMPLISH TASKS WHEN YOU’RE FEELING UNMOTIVATED

Have you ever felt stuck in a rut, where you feel like you just can’t get anything of significance accomplished? We’ve been there – and compiled our four takeaways on how to push through the long periods of unproductive times and check things off your list. It’s important to remember that we are human – there are going to be days when we do not feel motivated or energized; this is completely normal. Make sure you allow yourself a break when needed and prioritize those activities that make you feel joyful and at peace.

Tip #1: Make a priority list (not just a list, but a zoomed-in version of your list)

When it comes to your daily life, it can feel like a lot to manage when you “zoom” out and look at the work project, sports/activities, doctor’s appointments, social outings, family events, etc. Our first tip is to make a priority list and “zoom in” on the high-priority, must-get-to projects within a specific time frame. By making a priority list that only has those projects you must accomplish within the next day/week/month, you are setting yourself up to first work through those items before anything else on your traditional to-do list. And, writing things down has been proven to enhance memory and brain activity. It may seem time-consuming, but this is a tried and true method our team relies on to ensure we are meeting deadlines and focusing on those high-attention projects before the regular to-do list items.

Tip #2: Set deadlines (even arbitrary ones!)

Set a hard deadline for yourself for those high-priority tasks – even if it doesn’t necessarily need to be done by that time, it will help you trick your brain into thinking it does. For example, let’s say you need to finish packing for a trip that you leave for the next day. Instead of “the next day” being the deadline, tell yourself you have to be done packing by 6 pm. That way, you are giving yourself a hard deadline to work toward instead of letting yourself leave it until the last minute.

Tip #3: Tell someone the project you are working on

This may seem strange, but telling someone else what you want to get accomplished holds you accountable for finishing that project. Ask a friend, family member, or partner to ask you how that project is going periodically – this will make you accountable to give them a status update and make progress toward that project. Even if it is something as simple as organizing your room – having someone to check in with will help you get the task done quicker.

Tip #4: Set reminders and alarms on your phone to check the progress

This is our personal favorite way to stay accountable to deadlines we set for high-priority projects. Setting a reminder for these key milestones or deadlines on your phone that then alerts you is the best way to stay on task. We always have our phones handy, so might as well put them to use for us! Even if the project is simply organizing your closet, set incremental reminders for yourself like “organize shoes” or “hang up dresses” and watch how much more on track you will be.

As always, don’t be too hard on yourself! As humans, it is completely normal for us to feel disengaged or unmotivated at times. These tips are ony meant to kickstart you when you are stuck in longer periods of unproductive ruts.

Have more tips and tricks to get through that productivity rut? Send them to us and we will add to this list! Email us at www.empoweringgirlsforlife.com.

JUNETEENTH – HISTORY AND CELEBRATIONS

Juneteenth is a historically significant day that commemorates the end of slavery on June 19th, 1865. It is widely regarded as one of the most significant days in United States history, when federal troops went to Galveston, Texas to effectively take control of Texas and ensure slaves were freed, marking the celebration we have come to known as Juneteenth.

History of Juneteenth

In the 17th and 18th centuries, people were kidnapped and forced into slavery in the American colonies from Africa. Modernization and westward expansion in America brought about the abolition movement, sparking massive debates and confrontation over the issue of slavery. People in the Northern states vowed to end slavery, while Confederate states were in favor of slavery. This set the stage for the Civil War, which ended in victory for the Union (also known as the Northern states), marking the beginning of the end of slavery.

The Emancipation Proclamation issued by then-President Abraham Lincoln in 1863 declared all slaves under Confederate rule to be freed. This did not immediately end slavery, although it marked the beginning of the end of slavery in the U.S. Many slave owners moved to Texas during the Civil War as there was not a lot of fighting from the North at that tim2 in that area. President Lincoln and U.S. General Gordon Granger ordered federal troops to Texas to take control of the state in 1865 to free the over 250,000 slaves in the state and establish Northern rule.

After slavery was abolished, African Americans held a celebration once called “Jubilee Day” that has since been named Juneteenth. June 19th was recognized as a federal holiday in 2021, and is considered the longest-running African American holiday in history. For ways to celebrate, check out a few of the events our team will be watching below!

How to celebrate

CNN will be broadcasting from the Hollywood Bowl in Los Angeles at 8:00pm ET from the inaugural “Juneteenth: A Global Celebration for Freedom” event. Here is the link to watch it.

The Juneteenth Foundation will be hosting the Juneteenth Honors with tickets available online.

BEST PODCASTS FOR GIRLS AND WOMEN

We love a good podcast here at Empowering Girls… and good news for us, there are over 3.2 million podcasts on Spotify alone! It can be overwhelming to choose a podcast to listen to, so we did our research and have put together a list of our favorite podcasts that cover fitness, healthy eating, mental health, education, and leadership.

Topic: Fitness

Girl Fit Method

Length: 20-40 minute episodes

Overview: Hosted by Natasha Wakefield, a Women’s Fitness and Nutrition Coach who shares strategies to level up your fitness, nutrition, and mindset.

Ambitious & Fit

Length: 20-40 minute episodes

Overview: Hosted by Michelle Stallings, this podcast combines the power of inspiration and actionable takeaways so can become the best version of yourself. She talks about how to master fitness, relationships, mindset, and career.

Topic: Healthy eating

Healthy Eating Motivation

Length: 20-30 minute episodes

Overview: Hosted by Certified Health Coach, Kat Rentas, this podcast gives you weekly actionable steps to take toward healthier eating habits and body positivity.

Food Matters

Length: 60-80 minute episodes

Overview: Hosted by James Colquhoun, this podcast dives into tips, tricks, and healthy hacks and includes interviews with leading doctors, nutritionists, and more.

Topic: Mental health

Therapy Thoughts

Length: 30-60 minute episodes

Overview: Hosted by Tiffany Roe, Mental Health Counselor, and award-winning psychology teacher, this podcast shares quick therapy lessons and real tools and tips to improve your life.

Owning It: The Anxiety Podcast

Length: 30-60 minute episodes

Overview: Hosted by Caroline Foran, this podcast explores what is anxiety and why it happens, how our brains work and actionable techniques to own it.

Topic: Educational

Sharon Says So

Length: 30-50 minute episodes

Overview: Hosted by Sharon McMahon, a longtime government and law teacher, this podcast shares interesting and mind-blowing facts about real-life stories.

TED Talks Daily

Length: 10-20 minute episodes

Overview: Hosted by journalist Elise Hu, this podcast shares daily ideas and discussions on every subject imaginable.

Every Little Thing Minis

Length: 2-3 minute episodes

Overview: Hosted by Gimlet, this podcast shares short, bite-size facts about some of the more intriguing questions of the world.

Stuff You Should Know

Length: 40-60 minute episodes
Overview: Hosted by Josh and Chuck, this podcast digs into just about every topic under the sun, and then some.

Bad on Paper

Length: 40-60 minute episodes

Overview: Two best friends, Grace Atwood and Becca Freeman host the “Bad on Paper” podcast that covers everything from their monthly book club to special guests.

Topic: Leadership

High-Impact Habits for Successful Leaders

Length: 20-40 minute episodes

Overview: Hosted by Craig Groeschel, this podcast offers personal, practical coaching lessons to grow as a leader.

Think Fast, Talk Smart: Communication Techniques

Length: 15-30 minute episodes

Overview: Hosted by Matt Abrahams, a lecturer at Stanford, this podcast helps people send messages clearly and get their point across with actionable tools and techniques.

Our team has listened to at least one or more episodes of each of the above podcasts. Let us know what you think and if there are more podcasts you would add to the list!

SPORTS NUTRITION, ATHLETES, AND HEALTH

Gatorade, Clif bars, Protein shakes, powders, protein bars, vitamin water… with all the performance snacks out there, what should you eat in preparation for training or games? You might wonder to yourself, is there a specific formula or a certain amount of fats, carbs and protein I need to eat in order to maximize my performance? Or you may be the opposite and not think about it at all!

As a former athlete, growing up I never put too much thought into what I ate or how it affected me until college. I was fortunate to have a coach who was on the National USA Soccer Team and training for the World Cup at the time. She instilled in us right away the importance of nutrition. She was the Elite, the best of the best in the world at the time– she didn’t just talk the talk; she walked the walk. You better believe we were going to follow her advice. She taught us that the way we ate could make a huge impact in the way we played. When we traveled, we rarely ate fast food on the road, which showed her commitment to our health. Since then, I’ve come to realize that your health and “diet” can make a big difference in the way you train and play as an athlete.

When I use the word diet, I do not mean it in a sense of deprivation, restrictive food rules or any other quick fixes or fads you may hear about. Today we are usually getting our information from marketing on tv or social media such as Instagram ads, Google and viral Tik-Tok crazes. First rule of thumb is to check your sources – most likely you are getting incorrect information or being sold into a short-term solution. This often leads to poor eating habits, weight fluctuations or eating disorders. Over-examining, becoming obsessive or being too restrictive with your diet, especially in a culture fixated on female thinness and beauty, is linked to long-term physiological negative effects.

According to a summary opinion of over 40 studies, it showed that 95% of weight lost through dieting is regained. “Paradoxically, adolescent girls with elevated scores on dieting scales are at increased risk for future onset of obesity…indicating that dieting predicts weight gain in adulthood.” Stice, E., et al., ‘Psychological and Behavioral Risk Factors for Obesity Onset in Adolescent Girls: A Prospective Study,’ Journal of Consulting and Clinical Psychology, Vol. 73, No. 2 195-202 (2005).

Effects of weight cycling has been linked to many long-term problems such as: Damage to the heart and cardiovascular system, reduced bone mass, DNA damage or abnormal cell change in breast tissue and can cause physical weakness. It’s also linked to possibly altering levels and effects of serotonin function (the hormone in the brain that’s thought to regulate anxiety, happiness, and mood). Low levels of this chemical have been associated with impulsivity and depression as well. In general, we should never rely on popular culture for nutritional advice. These sources are not the answer to better health, especially for athletes, who depend on our bodies to perform at higher levels than most. Our bodies were made to do incredible things and we come in different body shapes and sizes. We need to do less scrutinizing and celebrate how strong and grateful we are that we can compete and can play the sports we love.

Your body needs the correct fuel to function, and you need to maintain a proper diet with an adequate amount of nutrients and calories to be at your best. Balance, portion size and everything in moderation is essential to weight management and matching your calories to meet your needs. This means that you are mindful of your daily activities, exercise and are aware of how your body burns food to meet your energy needs. Each person is different and unique, therefore, instead of focusing on counting calories, tune in to what your body is telling you! When it comes to nutrition, I ask you to pay attention to what you eat & how you feel during and after exercise.  Were you fatigued or energized? What has your body taught you about how to eat to feel that way? The sooner you can notice patterns within yourself, the quicker you can implement these habits and enhance your performance – ultimately becoming a better athlete, player and teammate. Also, be aware that the way you nourish your body afterwards can help your body recover and heal faster.

Whole, nutritious, non-processed and real foods with clean ingredients (you can clearly read/pronounce the ingredient on the food label) are always the rule of thumb when it comes to eating. The way your food is prepared is just as important. Cooking at home with more traditional ways of preparing foods ensures you are getting the most nutrients while also knowing what you are putting into your body. Sure, performance bars and snacks can be eaten right before performing for a quick burst of stable energy or at half time – but be aware that these are usually processed in a factory and the longer the shelf life, the less nutritional they are. If it expires in a short period of time – think vegetables, fruits, yogurt etc. – the better for you. Candy and high energy drinks may sound great at the time, but they are empty calories and after that quick burst of energy and feeling good, you will eventually crash. This can lead to headaches, a jittery feeling and most importantly, hinder your performance. Snacks such as a whole piece of fruit, handful of nuts, string cheese, organic yogurt or a peanut-butter and jelly sandwich on whole wheat bread are great sources of energy from foods 30 minutes to an hour prior to performing or at half time.

This all being said, your health is a life-long journey, and it lies in the tiny habits and choices you decide to follow each day. Although incredibly important, nutrition is just one piece of your overall health, and you must check-in with yourself daily and be honest. Are you getting an adequate amount of sleep? Are you surrounded by positive friends and relationships that energize your spirit? Are you watching or reading empowering and motivational material or are you feeding your mind negativity? Are you drinking enough water and properly hydrated? How are you coping with stress and self-care? These are all essential things we need to consider as they are all part of your diet and overall health.

Health, diet, and well-being are multi-dimensional. In order to truly understand what health means, you should consider your physical, social, spiritual, emotional, and intellectual health as well. Consistency in taking care of YOU, just like training, is the most important key to wrapping this all together. So, the next time your parents or coach tells you to eat your vegetables, instead of the eye roll – remember that proper nutrition can make a huge difference in the way you perform. Now that you are properly fueled, go out there and kill it, girl!

About the Author, Sara McClard:

Sara is a Holistic Nutrition Health Coach, single mom & soccer coach. She resides in Mokena, Illinois where she was born and raised.

GROUNDING YOURSELF IN AUTHENTICITY

By Christy McCaffrey

What does it mean to be authentically true to yourself? Well, it starts with connecting to and better defining what feels authentically true for you. From a young age we are bombarded with, and oftentimes overwhelmed by, the opinions and ideas of the world around us. And sometimes, amidst all this, it can be really challenging to grasp what it is that is true and authentic to us when we feel so much pressure to either fit in or to gain the approval of those whose opinions matter most to us. But that is exactly why it’s necessary to create some inner self-awareness and to gain a better understanding of what is true for you so that you can begin to separate your own wants, needs, and desires, from the wants, needs, and desires of those around you. When you begin to create some inner space for yourself you can better identify what feels true and aligned for you. Connecting to this authentic space within yourself will allow you to create a deep awareness and appreciation for what makes you uniquely YOU, and it will help you better understand how valuable it can be to ground yourself in your own truth.

This can take some bravery and might seem a little scary at first, but if you take the time to ask yourself some important questions you will gain more clarity around who you authentically are and thus will begin to feel more confident and comfortable with owning that authenticity. Taking time for yourself to reflect on your dreams, goals, and desires can help you to step away from the pressures of the world for a moment and allow you to gain a clearer perspective of what it is that really matters most to you.

Some valuable questions to ask yourself would be: (jot down your answers in a journal or on a piece of paper)

1.    How do I want to feel on a daily basis?

2.    What is my greatest hope, dream or vision for myself?

3.    What activities or creative outlets make me feel most alive and excited?

4.    If I were to remove any fear, doubt, or any other obstacle that might stand in my way, what is the truest dream I have in my heart for my future?

5.    What unique gifts or talents do I have to offer the world that could benefit someone else in a positive way?

6.    What are my favorite qualities about myself? What are my greatest strengths?

7.    Who or what makes me feel most supported and free to be myself?

8.    What values are most important to me when it comes to friendships or relationships?

9.    How can I cultivate more self-love and self-care?

10.How can I best show up for myself and move towards my authentic dreams, goals and desires?

 As a young woman, there is truly no better time than now to begin to cultivate the practice of introspection, taking stock of what matters most to you and getting honest with yourself about what it is that you need to do, feel, or experience that will ultimately help you feel more supported from within. Gaining a clear connection to your authentic desires and needs will ultimately help you begin to build a solid foundation of inner strength. From this strengthened place, you can then begin to step up as your own greatest cheerleader and support system. This new perspective will also offer you a greater level of confidence and better prepare you to handle any challenges that might come your way.

It’s important to keep in mind that your dreams, goals and desires are naturally going to shift and change just as you too will grow and evolve as a person. Therefore, it is important to remember to be gentle with yourself and your dreams – allowing yourself the space and time to grow and allowing your dreams the space and time to take shape. What is meant for you will always find you if you remain open and committed to an authentic path. Remaining true to yourself will always guide you in the right direction.

What does it mean to stay grounded in authenticity? It simply means to commit to making yourself and your ever-evolving wants, needs, desires, dreams and goals, a priority. It means owning the fact that who you are is absolutely, brilliantly, and powerfully unique and that your willingness to show up as your authentic self is one of the bravest, most powerful and rewarding things you will ever do in your life. Your unique authentic truth is something the world desperately needs and can endlessly benefit from. Taking care of yourself, honoring what is true and authentic for you and remaining committed to an ongoing journey of introspection will allow you to live a life of deep purpose and joy and will naturally guide you towards achieving your most authentic goals. This life is yours to create and staying grounded in your authentic truth will ensure that you will cultivate a life that you are genuinely proud of. Stay true to yourself, stay authentic, and most importantly shine your own unique light into the world!

 

About the author, Christy McCaffrey:

Christy is a wife, mom to 3, non profit director, speaker, podcast host and writer/producer born and raised just outside of Philadelphia, PA, where I live and work today.

Be The Good podcast

Project Scleroderma

Wisdom Work podcast

 Christy McCaffrey website