Right after a loss your brain tells a story, but loss is information, not identity. In this episode we share three practical tools you can use immediately: a short post-match script to stop emotional bleeding, a 24-hour rule to protect your identity, and a three-pass video review to build confidence. Plus tips for athletes, parents, and coaches on what to say and do between matches to reset and prepare.

Episode guest: Ewa Krupa - Conant HS Senior - 3x sectional qualifyer, 2x IWCOA sectional champ, IWCOA 2nd chance state runner-up

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New episode every Wednesday (this is a plan)!

----------

We are a baby podcast with a huge mission, and we would love your help - share the success of Girls' wrestling in the State of Illinois. If you like what you see, leave us a review (we heard that it really helps), subscribe, and share our podcast with other wrestling families

----------

Want to be our guest? Fill out this form: https://forms.gle/3CAjj1b6XcrgJA1v7. We are looking for insights from club and team coaches, expertise from industry experts, and inspiring stories from girls-wrestlers. You can also email us at ilgirlswrestling@gmail.com

----------

Looking for a club to join? Start your search at https://www.ikwf.org/clubs

Ready to learn more about USA Wrestling? https://www.themat.com/

Join the discussion in the Facebook group https://www.facebook.com/share/g/17hayuBGgw/

Follow us on Instagram and TikTok

See girls wrestling grow

• Flow Wrestling 2024-25 commitment list
• Flow Wrestling 2025-26 commitment list

--------------------------------------------

In this episode, host Lena Burkut and Coach Jack Tinsley break down a simple, three-layer goal-setting system for wrestlers and families: outcome, performance, and process. They cover age- and experience-based goals for beginners, intermediate families, and high school athletes, and explain how to pick one goal per bucket (skills, body, mindset) to build consistent progress.

Listeners learn practical tips for parents, how to handle setbacks and injuries, and a clear challenge to write three focused goals in 72 hours. The episode emphasizes refining core moves, tracking progress, and keeping goals flexible and actionable throughout the season.

--------------------------------------

New episode every Wednesday (this is a plan)!

----------

We are a baby podcast with a huge mission, and we would love your help - share the success of Girls' wrestling in the State of Illinois. If you like what you see, leave us a review (we heard that it really helps), subscribe, and share our podcast with other wrestling families

----------

Want to be our guest? Fill out this form: https://forms.gle/3CAjj1b6XcrgJA1v7. We are looking for insights from club and team coaches, expertise from industry experts, and inspiring stories from girls-wrestlers. You can also email us at ilgirlswrestling@gmail.com

----------

Looking for a club to join? Start your search at https://www.ikwf.org/clubs

Ready to learn more about USA Wrestling? https://www.themat.com/

Join the discussion in the Facebook group https://www.facebook.com/share/g/17hayuBGgw/

Follow us on Instagram and TikTok

See girls wrestling grow

• Flow Wrestling 2024-25 commitment list
• Flow Wrestling 2025-26 commitment list

--------------------------------------------

This episode addresses common parental fears about girls wrestling and explores what happens when families say yes: interviews with a wrestling mom, a high school athlete, and a coach reveal how proper coaching, community support, and personal growth make the sport safe, empowering, and transformative.

Listeners will hear practical safety practices, mental and physical benefits, and real advice for parents and girls curious about starting—plus encouragement to attend a practice or tournament to see wrestling firsthand.

--------------------------------------

New episode every Wednesday (this is a plan)!

----------

We are a baby podcast with a huge mission, and we would love your help - share the success of Girls' wrestling in the State of Illinois. If you like what you see, leave us a review (we heard that it really helps), subscribe, and share our podcast with other wrestling families

----------

Want to be our guest? Fill out this form: https://forms.gle/3CAjj1b6XcrgJA1v7. We are looking for insights from club and team coaches, expertise from industry experts, and inspiring stories from girls-wrestlers. You can also email us at ilgirlswrestling@gmail.com

----------

Looking for a club to join? Start your search at https://www.ikwf.org/clubs

Ready to learn more about USA Wrestling? https://www.themat.com/

Join the discussion in the Facebook group https://www.facebook.com/share/g/17hayuBGgw/

Follow us on Instagram and TikTok

See girls wrestling grow

• Flow Wrestling 2024-25 commitment list
• Flow Wrestling 2025-26 commitment list

--------------------------------------------

If you're new to wrestling, this episode answers common questions about safety, gear, tournaments, weight management, nutrition, injuries, and how to find a supportive club and coach.

We also share the story of Kate Diehl, a freshman who started in middle school, found confidence through club wrestling, learned from early struggles, and now competes proudly — a reminder that beginners belong and progress comes from showing up.

You can find Peggy Diehl at https://www.instagram.com/catherine.diehl

--------------------------------------

New episode every Wednesday (this is a plan)!

----------

We are a baby podcast with a huge mission, and we would love your help - share the success of Girls' wrestling in the State of Illinois. If you like what you see, leave us a review (we heard that it really helps), subscribe, and share our podcast with other wrestling families

----------

Want to be our guest? Fill out this form: https://forms.gle/3CAjj1b6XcrgJA1v7. We are looking for insights from club and team coaches, expertise from industry experts, and inspiring stories from girls-wrestlers. You can also email us at ilgirlswrestling@gmail.com

----------

Looking for a club to join? Start your search at https://www.ikwf.org/clubs

Ready to learn more about USA Wrestling? https://www.themat.com/

Join the discussion in the Facebook group https://www.facebook.com/share/g/17hayuBGgw/

Find us on Instagram and TikTok

See girls wrestling grow

• Flow Wrestling 2024-25 commitment list
• Flow Wrestling 2025-26 commitment list

--------------------------------------------

Coach Sarah Doty of Edwardsville Wrestling Club and head coach of Team Illinois walks through her journey into wrestling and how Team Illinois supports girls across the state.

The episode covers freestyle vs. folkstyle, how athletes qualify for state, regional, and Fargo Nationals, the Duals experience, travel logistics, costs, and fundraising options.

Sarah also explains typical training cycles, camps, avoiding burnout, finding local clubs, and the state’s goals for building a competitive, connected program nationally.

About: Sarah Doty, 3x WCWA All-American, Head Women's Coach at Edwardsville Wrestling Club, Head Women's Coach for Team Illinois, Coach for Southern Illinois Regional Training Center, Former Associate Head Coach at Missouri Baptist U, Instagram @sarah_doty_

--------------------------------------

New episode every Wednesday (this is a plan)!

----------

We are a baby podcast with a huge mission, and we would love your help - share the success of Girls' wrestling in the State of Illinois. If you like what you see, leave us a review (we heard that it really helps), subscribe, and share our podcast with other wrestling families

----------

Want to be our guest? Fill out this form: https://forms.gle/3CAjj1b6XcrgJA1v7. We are looking for insights from club and team coaches, expertise from industry experts, and inspiring stories from girls-wrestlers. You can also email us at ilgirlswrestling@gmail.com

----------

Looking for a club to join? Start your search at https://www.ikwf.org/clubs

Ready to learn more about USA Wrestling? https://www.themat.com/

Join the discussion in the Facebook group https://www.facebook.com/share/g/17hayuBGgw/

See girls wrestling grow

• Flow Wrestling 2024-25 commitment list
• Flow Wrestling 2025-26 commitment list

--------------------------------------------

Coach David Tortorici returns to discuss safe, realistic weight-management and tournament-day fueling for girls' wrestling. He shares three simple rules—"nibble, nibble, sip, sip," choose nutrient-dense carbs and proteins, and prioritize hydration—plus tips on between-match snacks, recovery, and avoiding gimmicky nutrition trends.

The episode also covers when to seek a sports nutrition professional, why focusing on training beats obsessing over the scale, and how small daily habits beat extreme "cheat days." Practical, supportive advice for athletes, parents, and coaches.

About: Coach Devin Tortorice, who has been immersed in the sport of wrestling for over 25 years, including 20 years as a competitive athlete. Devin was a four-year starter at the University of Wisconsin–Whitewater, where she was an NCAA qualifier, a two-time Academic All-American, and team captain, competing at 141 and 149 pounds. She holds an undergraduate degree in psychology with a minor in coaching and later earned her Sports Nutrition certification through NASM.

In 2023, Devin was nominated for Female Coach of the Year and helped lead Lakes High School to the first-ever IHSA girls’ state title. Today, she channels her experience and passion into Team Tortorice, the training program she runs with her brother out of Crystal Lake, Illinois.

Learn more about NGU Nutrition and Fitness at NGUnutritionandfitness.com

--------------------------------------

New episode every Wednesday (this is a plan)!

----------

We are a baby podcast with a huge mission, and we would love your help - share the success of Girls' wrestling in the State of Illinois. If you like what you see, leave us a review (we heard that it really helps), subscribe, and share our podcast with other wrestling families

----------

Want to be our guest? Fill out this form: https://forms.gle/3CAjj1b6XcrgJA1v7. We are looking for insights from club and team coaches, expertise from industry experts, and inspiring stories from girls-wrestlers. You can also email us at ilgirlswrestling@gmail.com

----------

Looking for a club to join? Start your search at https://www.ikwf.org/clubs

Ready to learn more about USA Wrestling? https://www.themat.com/

Join the discussion in the Facebook group https://www.facebook.com/share/g/17hayuBGgw/

See girls wrestling grow

• Flow Wrestling 2024-25 commitment list
• Flow Wrestling 2025-26 commitment list

--------------------------------------------

This episode breaks down wrestling nutrition and safe weight management for growing female athletes: how to fuel for performance, hydrate properly, and make weight without harming long-term health.

Host Lena Burkut and coach Devin Tortorice share practical tips for day-to-day eating, pre/post-match fueling, hydration strategies, red flags to watch for, and how puberty and hormones affect girls — essential for athletes, coaches, and families.

About: Coach Devin Tortorice, who has been immersed in the sport of wrestling for over 25 years, including 20 years as a competitive athlete. Devin was a four-year starter at the University of Wisconsin–Whitewater, where she was an NCAA qualifier, a two-time Academic All-American, and team captain, competing at 141 and 149 pounds. She holds an undergraduate degree in psychology with a minor in coaching and later earned her Sports Nutrition certification through NASM.

In 2023, Devin was nominated for Female Coach of the Year and helped lead Lakes High School to the first-ever IHSA girls’ state title. Today, she channels her experience and passion into Team Tortorice, the training program she runs with her brother out of Crystal Lake, Illinois.

Learn more about Team Tortorice at Teamtortorice.squarespace.com

Learn more about NGU Nutrition and Fitness at NGUnutritionandfitness.com

--------------------------------------

New episode every Wednesday (this is a plan)!

----------

We are a baby podcast with a huge mission, and we would love your help - share the success of Girls' wrestling in the State of Illinois. If you like what you see, leave us a review (we heard that it really helps), subscribe, and share our podcast with other wrestling families

----------

Want to be our guest? Fill out this form: https://forms.gle/3CAjj1b6XcrgJA1v7. We are looking for insights from club and team coaches, expertise from industry experts, and inspiring stories from girls-wrestlers. You can also email us at ilgirlswrestling@gmail.com

----------

Looking for a club to join? Start your search at https://www.ikwf.org/clubs

Ready to learn more about USA Wrestling? https://www.themat.com/

Join the discussion in the Facebook group https://www.facebook.com/share/g/17hayuBGgw/

See girls wrestling grow

• Flow Wrestling 2024-25 commitment list
• Flow Wrestling 2025-26 commitment list

--------------------------------------------

In episode 4, Host Lena Burkut explores why starting wrestling in high school can be an excellent choice for girls, covering maturity, structured coaching, off-season training, and the realities of weight classes.

The episode features Wheeling High School senior Elise Burkut — a two-time IHSA state qualifier and 2025 state runner-up — who shares her journey from a freshman beginner to an elite competitor, her training habits, favorite moves, and advice for new wrestlers.

You can find Elise (Leaf) Burkut at https://www.instagram.com/leafburkut_official/

Listeners also get a clear breakdown of common misconceptions about girls' wrestling (safety, competitiveness, opportunities, and femininity), as well as practical guidance for families considering the sport.

--------------------------------------

New episode every Wednesday (this is a plan)!

----------

We are a baby podcast with a huge mission, and we would love your help - share the success of Girls' wrestling in the State of Illinois. If you like what you see, leave us a review (we heard that it really helps), subscribe, and share our podcast with other wrestling families

----------

Want to be our guest? Fill out this form: https://forms.gle/3CAjj1b6XcrgJA1v7. We are looking for insights from club and team coaches, expertise from industry experts, and inspiring stories from girls-wrestlers. You can also email us at ilgirlswrestling@gmail.com

----------

Looking for a club to join? Start your search at https://www.ikwf.org/clubs

Ready to learn more about USA Wrestling? https://www.themat.com/

Join the discussion in the Facebook group https://www.facebook.com/share/g/17hayuBGgw/

See girls wrestling grow

• Flow Wrestling 2024-25 commitment list
• Flow Wrestling 2025-26 commitment list

--------------------------------------------