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

Trusting the Process, All the Way to Duke, with Sunny Weber

Trusting the Process All the Way to Duke: Sundara "Sunny" Weber Her Story Sunny started running cross country in 5th grade — and almost quit mid-season. Her mom said no, and that turned out to be the turning point: Sunny fell hard for the sport instead. Early on, the motivation was simple: her family let her stay in a hotel if she won a race. It didn't take long before something bigger clicked — she found out she was competitive. Freshman year, her training stayed intentionally low-mileage — saving her legs for college, long before Duke was even a certainty. "This isn't a chore." — Sunny Weber That line sums up her whole approach. This conversation covers how Sunny trains, fuels, and recovers as a female athlete — and what she's carrying with her to Duke. FIT — Female Integrated Training Sunny's training has changed with every season, especially the adjustment to a new coach and learning to trust an unfamiliar training plan. "Trusting in him, my new coach..." — Sunny Weber She's had to build her own definition of what training success looks like, rather than measuring herself against others: "Comparison stold my joy— I learned to do what works for me." — Sunny Weber That extends to how she uses (or doesn't use) technology to track her training: "Mindset — not trying to judge myself on Strava." — Sunny Weber Recovery and consistency are treated as non-negotiables — mobility, strength work, and fuel are all part of the plan, not afterthoughts. Training alone, especially over the summer without teammates, has been one of the harder adjustments — something she expects to shift once she's training on a full college schedule. EAT — Energy, Appetite, Timing Fueling as a distance athlete isn't always intuitive, and Sunny has had to learn to eat even when her body isn't telling her to. "Eating can be hard — not hungry after a long run — but I know if I do, I will recover better." — Sunny Weber "Running suppresses appetite, and foods that are easy and simple help me stay fueled!" — Sunny Weber Her go-to fuel sources are simple by design: a protein smoothie (16g protein) or a straightforward plate of chicken, rice, and veggies. Fuel isn't an afterthought — it's a priority, aimed at meeting real energy needs rather than restricting them. The conversation also touches on body image — and the long view Sunny's learned to take: "Understanding long-term hurt versus long-term success." — Sunny Weber REST — Recovery, Enrichment, Sleep, Technology Recovery is one of the areas Sunny takes most seriously: 8–9 hours of sleep a night, an early bedtime, and a training philosophy that treats rest as part of the work, not a break from it. Recruiting & Duke Sunny describes the recruiting process as overwhelming — and grounding. She stayed open to all options, including the possibility of studying biology on a pre-med track. In the end, it was the people who made the decision clear: she loved the campus, loved the coaches, loved the future teammates. What stood out most was how the coaching staff made her feel — "Coaches see her as a person, not a number." — Sunny Weber As she looks ahead to Duke, she's excited for a new team and new people, but honest about the nerves that come with leaving home and adjusting to a heavier academic load. Closing / Legacy Sunny's advice to her younger self, and to any girl just starting out: have patience. Results — and race times — often show up later than you'd expect. For Sunny, some of her biggest breakthroughs came from trusting a process that didn't pay off immediately. New episode of PEAC — Train Like A Girl, available wherever you get your podcasts.

Coaching High School Runners with Coach of the Year, Deb Revolta

Coaching High School Runners Deb Revolta Girls Cross Country & Track Coach, Barrington High School (Barrington, IL) Deb Revolta has spent decades building one of the most respected girls' cross country programs in Illinois — and she's done it with a simple philosophy: culture, buy-in, and trusting the process.  Named Illinois Girls' Cross Country Coach of the Year by the Illinois Track and Cross Country Coaches Association, Deb led Barrington to a state championship in 2003, then waited over twenty years for the program's next title in 2024 — a race that came down to a single point separating three teams. She defended that title again in 2025, making Barrington and Revolta the fourth conference program ever to win multiple girls cross country state championships.  The program now holds 10 team championship trophies, and Fillies athlete Mia holds the course record at Detweiller Park in Peoria (15:53.40). But before all of that, Deb was a high school girl in 1974 — a time when there weren't many sports for girls at all, and no cross country to speak of. She ran the mile and the two-mile, got mad about placing last, and decided she was going to be #1. A male coach never quite understood what was going on in her head. It was a woman — her friend and coach Jody Gitelis — who came in, talked to her, and changed the course of her life. Deb has spent her coaching career giving that back. "You only have so many great races in you." "We will not be the same team in August that we are in September." "You care about them as a person — that's how you get the buy-in." "Physical fitness won't get you over the hump — buy-in and trusting the process will." "Success is not winning — we are still fighting to do our best."

Track and Field Hall of Fame Coach, Jody Gitelis: Good Coaching

Guest: Jody Gitelis | Track & Field Coach Jody Gitelis spent 36 years coaching track and field at Barrington High School in Barrington, IL, building one of the most decorated programs in Illinois history — 92 conference championships, 141 sectional championships, and 9 individual state championships. Jody coached the Barrington High School Fillies to two second-place State titles and 1 Team State Championship.  She was among the first women to coach track and field in what was very much a man's world, and she never let that stop her. She now coaches at Bishop Gorman Catholic High School in Nevada. In this conversation, Jody talks about what it really means to trust the process — not as a cliché, but as a daily practice. She shares how she built a culture where athletes competed from their own desire rather than their parents' pressure, why she chose consistency over intensity and fundamentals over fads, and how the mental side of sport became central to everything she taught. Jody is also refreshingly honest about what she believes separates good coaches from great ones: connection. Expertise alone doesn't move people. What We Cover: What it was like being one of the first female coaches in a male-dominated sport — and how she navigated it with conviction and a deep breath Why "it's a process" is more than a mindset — it's a coaching methodology The shift she noticed in kids and parents over 36 years, and how she adapted Her approach to hard days: deciding in advance how you'll deal with them The role of visualization, mantras, and positive self-talk in athletic performance The story of bringing her two-week-old to the State meet — and what happened when she asked for a nursing parking pass The books that shaped her philosophy: The Power of Your Subconscious Mind and The Secret What she defines as her greatest success as a coach Key Quotes: "Everyone wants an expert — but without connection, nobody cares what an expert you are." "There are no given spots. It's a creation that is ever-changing. We are always tweaking and seeing how they work to do their best." "Thoughts have energy. Write them down and say them out loud." "Hard days are going to come, and you have to decide how you're going to deal with them." Resources Mentioned: The Power of Your Subconscious Mind — Joseph Murphy The Secret — Rhonda Byrne Loved this episode? Share it with a coach or athlete who needs to hear it. The podcast grows through word of mouth, and we're grateful for every share.

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/

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.