In this episode, we dive deep into the importance of sleep for young female soccer players with Dr. Amy Bender, a sleep scientist specializing in athletic performance.

This episode is chock full of information! We explore how sleep plays an essential role in staying injury-free and excelling in both sports and academics. In fact, Dr. Bender shares that research has shown that insufficient quality sleep is related to increased musculoskeletal injuries and concussions.

Dr. Bender also explains that the recommended for sleep duration changes as we get older, as does the time when we feel tired at night. As teens grow, their sleep patterns naturally shift and their melatonin doesn’t present until later in the evening. This is further complicated by one’s natural sleep chronotype (your body’s natural sleep-wake cycle) and early school and soccer schedules. Understanding these concepts can help young athletes make the most of their sleep.

Recommended Sleep Duration:

7-12-year-olds: 9-11 hours /Teens: 8-10 hours /Adults: 7-9 hours

Beyond just getting enough hours, Dr. Bender explains that staying asleep through the night is a key indicator of quality sleep. She provides tips to help young athletes achieve this as well as providing falling asleep techniques just as breathing exercises and brain games

Balancing sports, homework, meals, and relaxation can be tough, but Dr. Bender provides tips on how to optimize your schedule to prioritize sleep. She discusses how timing meals and post-practice routines can make a difference in sleep quality.

Dr. Bender also highlights the importance of morning sunlight exposure to help reset your body’s natural clock. If natural light is limited, especially in early mornings, she offers advice on how to simulate sunshine to get rid of melatonin and kickstart your day.

Another practical tip that we have found to be really useful, and will implement this weekend on our next away trip, is how to get good rest while traveling for tournaments and staying in hotels.

Whether you’re an athlete, parent or coach, this episode is packed with actionable tips to help young female soccer players sleep better, perform better, and stay healthy.

We hope you enjoy this episode!

Yours in soccer and health,

JulieAnne and Elizabeth

Be sure to check out the photos below and follow us on Instagram @shedreamsingoals and for more information visit us at www.shedreamsingoals.com.

Thank you Dr. Bender!!!

Resources mentioned in this podcast:

Light Therapy Glasses

Light Therapy Glasses_2

Dr. Amy Bender on Instagram

Dr. Amy Bender on X

Dr. Amy Bender on TikTok

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Maddie Pokorny’s journey through the world of soccer is nothing short of inspiring, filled with twists, turns, and a sprinkle of adventure. As a young player, Maddie faced the all-too-common struggle of feeling overwhelmed by the demands of sports and school. It was during this challenging time that she took a courageous step back to reassess her path. With her mom by her side, they navigated the ups and downs together, ultimately discovering that sometimes, taking a break is the best way to find your joy again. Maddie now passionately encourages young athletes to lean on their support teams—friends, family, and coaches—reminding them that it’s perfectly okay to check in and recalibrate.

But that’s just the beginning! Maddie’s story takes an exciting turn when she decided to pack her bags and move to Denmark to pursue soccer professionally. This leap came during a particularly tough chapter in her life; on her way to Denmark she found out that her father had suffered a stroke and Traumatic Brain Injury. Yet, instead of letting fear hold her back, Maddie embraced the challenge, knowing that this experience was what her dad would want for her and would help her grow both as a player and as a person.

What’s truly remarkable is how Maddie found a unique connection between her time in Denmark and her father’s healing journey back home in St. Louis. Even though she was thousands of miles away, playing soccer in a new country felt intertwined with her family’s struggles and triumphs - as she continued to play her father’s health improved and in some ways it felt connected. This experience not only enriched her skills on the field but also deepened her understanding of resilience and bravery. For Maddie, those moments in Denmark hold a special place in her heart—a testament to the power of pursuing one’s dreams while navigating life’s unexpected challenges.

Maddie also shares with our audience her passion for yoga and its benefits for her soccer career and personal life. She emphasizes how the practice of breath in yoga has been particularly helpful, both on and off the field. For Maddie, yoga provides a much-needed break from the intensity of soccer, allowing her to find balance and rejuvenation.

With every breath she takes on the mat or every goal she scores on the field, Maddie embodies the spirit of perseverance and joy that she hopes to inspire in others.

We hope you enjoyed this episode!

Yours in soccer and health,

JulieAnne and Elizabeth

Be sure to check out the photo below and follow us on Instagram @shedreamsingoals and for more information visit us at www.shedreamsingoals.com.

Thank You Maddie!

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Savannah DeMelo made history as the first uncapped USWNT player to be selected for a World Cup roster since 2003.

In her remarkable 2023 season with Racing Louisville, she began 20 of 21 matches, setting career highs with 8 goals and 3 assists. Savannah excelled in the league, leading in fouls won, ranking 7th in duels won, and 8th in chances created from open play. Her standout performances earned her spots on the NWSL Team of the Month for both May and June, and she was named to the UKG NWSL Challenge Cup All-Tournament team.

On the She Dreams in Goals Podcast, Savannah shares the electrifying experience of playing in packed World Cup stadiums. She explained that she still gets goose bumps when she thinks about starting in the World Cup with stars like Alex Morgan and her good friend Sophia Smith by her side.

She reflects on the unwavering support from her family and friends, which helped her remain calm under the intense pressure of the World Cup. Savannah shares that one strategy that has helped her with confidence in big games is focusing on the first play of each game. She explains that having a positive first interaction, whether it is a pass or a tackle, sets the stage for a strong performance.

Another strategy that has helped Savannah when she faces challenges is to remember the joy of playing as an 11-year-old on her club team Beach FC. One of her favorite soccer activities that supplies a health dose of youthful soccer joy is when she gets to spend time playing with the young players who play for her dad during breaks from the NWSL season.

Savannah’s journey is a testament to staying true to what makes you passionate about soccer, reminding us all to hold onto the joy of the game.

We hope you enjoy this episode!

Yours in soccer and health,

JulieAnne and Elizabeth

Be sure to check out the photos below and follow us on Instagram @shedreamsingoals and for more information visit us at www.shedreamsingoals.com.

Thank you Savannah!!!

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit shedreamsingoals.substack.com

Lauren and JulieAnne are former Division-I soccer players turned mental health professionals, who are passionate about keeping young athletes healthy on and off the field.

In this episode, Lauren and JulieAnne discuss how participation in sports can both enhance and complicate mental well-being and that in the midst of the adolescent mental health crisis, the significance of prioritizing mental health among young female soccer players needs to be a priority.

They discuss the pressure young athletes often feel to perform and compete and explore the impact of conflicts between players, parents, coaches and teammates. They acknowledge that each of these factors can have a negative influence on mental well-being and performance but can also provide opportunities for athletes to learn how to overcome difficulties and build resilience.

Lauren and JulieAnne make suggestions on how young athletes and can take steps to advocate for themselves, how parents and coaches can help foster mental-health through athletics and when professional mental health support should be considered.

In this important bonus episode, they emphasize that prioritizing mental health for young female soccer players empowers them to not only consider well-being throughout their teen years - while excelling on the soccer field - but also lead healthy, fulfilling lives beyond their athletic careers.

We would like to encourage players, parents and coaches to listen to this episode together and create space to have conversations about mental health! If you have any questions about mental health do not hesitate to reach out at [email protected].

We hope you enjoy this episode and also checkout Dr. Gallagher’s episode about Building Confidence!

Yours in Health and Soccer,

JulieAnne and Elizabeth

Be sure to follow us on Instagram @shedreamsingoals and for more information visit us at www.shedreamsingoals.com.

Thank You Lauren!!!

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit shedreamsingoals.substack.com

Dr. Lauren Gallagher, an accomplished school psychologist, mental fitness coach, public speaker, and children's author, is dedicated to helping young student-athletes build resilience.

Lauren earned her Ph.D. in School Psychology from Columbia University and, in 2020, was honored with the Frank Plumeau Psychologist of the Year Award by the New York Association of School Psychologists.

She also has a rich background in soccer - having spent eighteen years coaching at the youth level after excelling as a NCAA Division I player at Cornell University.

Lauren currently serves as a school psychologist in the Harborfields School District, where she collaborates closely with the athletic department and holds a key role as one of the district's Social Emotional Learning Coordinators. In addition, she contributed to the children's book, “The Hard Hat for Kids” alongside her co-author, Jon Gordon. Lauren also serves as the Mental Fitness Director for the Long Island Soccer Club, and manages a private mental fitness coaching practice catering to student-athletes of all ages.

In this episode, Lauren guides us through the importance of building confidence on-and-off the soccer field. To perform our best in competitive soccer, she emphasizes the importance of combining mental performance skills, such as problem-solving and self-confidence, with technical and tactical strengths.

As part of this, Lauren encourages our listeners to use positive self-talk, transforming doubts into confidence building statements. This shift, from questioning one's abilities to acknowledging one’s strengths, while maintaining a ‘growth mindset’ in areas where one needs to develop, can be an important tool in building confidence and resilience. She encourages players to not only feel confident about their strengths but to also take intentional risks in their training and in competition.

We also explore mindfulness as an important tool in our soccer mindset tool-belt. Lauren talks about the significance of being fully present in the moment whether in training or in the midst of competition. By developing this skill, players can enhance decision-making, improve focus, and better navigate in-game challenges.

I thought this was such a powerful episode and I really hope you enjoy it!

If you are interested in connecting with Lauren you can reach her at [email protected].

Please also consider checking out our Bonus Episode on Mental Health that will also be released this week! It is a must listen for parents, players and coaches.

Yours in soccer and health,

JulieAnne and Elizabeth

Be sure to follow us on Instagram @shedreamsingoals and for more information visit us at www.shedreamsingoals.com.

Thanks Lauren!!!

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit shedreamsingoals.substack.com

There's nothing quite like the thrill of stepping onto the field to play the beautiful game, and injuries can definitely put a damper on your fun. Injury prevention is the key to ensuring young players stay happy, healthy, and continue chasing their soccer dreams.

In this episode, Dr. Christy Zwolski, PT, DPT, PhD, OCS and Dr. Kristin Bastain, PT, DPT shared some valuable insights for preventing injuries. They talked about the importance of warming up and cooling down, the benefits of strength training for young female athletes, and how factors like balance, nutrition, hydration, active recovery, and getting a good night's sleep can make a real difference in injury prevention.

In our own family's experience, we've had the privilege of working with Christy and Kristin at the Cincinnati Children's Hospital Medical Center. Among their many roles in injury prevention and rehabilitation, they run a soccer clinic for individuals and teams that focuses on helping players build a solid foundation for injury prevention. They've been incredibly valuable to Matthew and Elizabeth teaching them how to advocate for themselves and helping them learn how to take care of their bodies and improve their injury prevention strategies. They even use advanced 3D camera technology to assist in this process! This was Elizabeth’s favorite of course!

This episode is a must-listen for athletes, coaches, and parents – it's full of valuable information you won't want to miss!

To learn more about Christy and Kristin’s clinic please visit this link. They also love to receive emails about keeping kids healthy, so if you have a question about pediatric sports medicine please don’t hesitate to reach out!

Christy (age 12) taking on the competition!

A little 3D work for Elizabeth!

Christy battling it out for team USA!

Little Kristin - reading for game day!

High school soccer days for Kristin!

A trophy for Christy!

We hope you enjoyed this episode and feel ready to create your plan for injury prevention! Don’t forget to consider:

* Hydration

* Sleep

* Nutrition

* Activite Recovery

* Balance Exercises/Activities

* Strength Training (with proper technique)

* Listening to your Body

* Being a Self-Advocate for your Health

* Warming up

* Cooling down

Christy and Kristin recommend this injury prevention website (with links to FIFA 11+) to help you make your plan!

Thanks for listening!

Yours in soccer and health,

JulieAnne and Elizabeth

Be sure to follow us on Instagram @shedreamsingoals and for more information visit us at www.shedreamsingoals.com.

Thank you Christy and Kristin!!!

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit shedreamsingoals.substack.com

Show Notes:

Alyssa recently made her debut in the NWSL as an outside defender for O.L. Reign. In 2022, she showcased her talent professionally in Denmark. Alyssa’s collegiate career brought her to Auburn University, where she had an outstanding career, earning recognition as the SEC Defender of the Year and a Second Team All-American.

Hailing from Texas, Alyssa's love for soccer blossomed while playing for the Challenge Soccer Club. She credits the club’s family-like atmosphere for helping her fall in love with soccer and become the player she is today.

Alyssa is a huge believer in positivity, having fun and being grateful for the opportunity to play soccer. This mindset has helped her overcome some challenges in life and injuries and disappointments on the field, but most of all it allows her to succeed playing the game she loves!

We loved speaking to Alyssa in her debut season with the O.L. Reign. Her youthful passion and pure joy was balanced perfectly by her professionalism - she is a wonderful role model for young girls with big soccer dreams!

We hope you enjoy this episode!

Yours in soccer and health,

JulieAnne and Elizabeth

Be sure to check out the photos below and follow us on Instagram @shedreamsingoals and for more information visit us at www.shedreamsingoals.com.

Thank you Alyssa!!!

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit shedreamsingoals.substack.com

As the Founder of Positive Performance and The Mindset Coach Academy, Lindsey works with athletes and coaches to unlock player and team potential through mental performance training. As a former professional basketball player, mom and entrepreneur, Lindsey also trains and certifies aspiring mindset coaches to have the impact and income they are called to make in the world.

Have you ever wondered how you can build your mindset to help strengthen the mental side of your game? Lindsey has some incredible tips to help young athletes begin exploring their mental performance. She takes us through creating pre and post-game routines, motivating yourself to play free like your favorite animal and how visualization can help you achieve your greatest soccer dreams.

We learned so much from Lindsey, as she shared with us her experiences as an elite athlete, mental performance coach and mom. We are so excited and ready to tackle her, The BRAVR™ Method 2.0, and see how we can increase focus and motivation, improve performance and decrease our stress all in simple to implement 5 minute pre-practice mental warm-ups. Sounds absolutely perfect for busy, young athletes!

In addition to her expertise in mental training, Lindsey is also a prolific writer and speaker on the topic of high performance. Her writing regularly appears on ESPN’s HoopGurlz.com, the Huffington Post, Coach and Athletic Director Magazine, as well as the NYTimes.com, VISIONS Magazine, FullCourtPress. Lindsey was also featured in the Oscar-nominated documentary, “The Heart of the Game”, and has been recognized on ESPNW.com for her groundbreaking work in the field of mental performance training.

We hope you take the opportunity to learn more about all the amazing work Lindsey is doing. She has a daily podcast, The Mindset Coach Academy where she teaches mindset coaching for high performers and can be found on Instagram @lindseypositiveperform.

Please enjoy this episode and rush over and checkout all Lindsey has to offer!

Yours in soccer and health,

JulieAnne and Elizabeth

Be sure to follow us on Instagram @shedreamsingoals and for more information visit us at www.shedreamsingoals.com.

Thanks Lindsey!!!

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit shedreamsingoals.substack.com

Show Notes:

Larry Hart, long time PDA girls coach, discusses the power of competitiveness and the importance of playing for your teammates like they are family.

As a long time teacher, school counselor and coach, Larry believes deeply that you cannot develop the player, without developing the person. He explains that the key to PDA’s success is that they treat their players like family.

Larry is the Assistant Director of Coaching at the Player Development Academy - known across the country as PDA. As one of the original elite soccer clubs in the U.S., PDA is an east coast and national powerhouse - winning 4 ECNL champions in 2019! 

In this episode, Larry takes us from his childhood home in Kearney, NJ - know as “Soccer Town USA” to his PDA coaching debut in 1999. He weaves in stories that are sure to intrigue parents, coaches and players: Curious about soccer history? Want to know what little Tobin Heath was like as a youth player? What about the common characteristics he has seen in youth champions? Larry is full of incredible soccer knowledge gathered from a lifetime of loving soccer!

We hope you enjoy this episode!

Yours in soccer and health,JulieAnne and Elizabeth

Be sure to check out the photos below and follow us on Instagram @shedreamsingoals and for more information visit us at www.shedreamsingoals.com.

Thanks Larry!!!

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit shedreamsingoals.substack.com

Show Notes:

What is happening with women’s soccer and prevalence of knee injuries? We are all wondering what is going wrong and how we can decrease the rate of injury! Emily has some answers!

So, if you are an athlete, coach or parent who wants to learn as much as you can about how to prevent serious injuries, then this is the episode for you! Emily is an expert on helping athletes use nutrition to reduce injury risk and also recover properly from sports injuries.

And, if you are currently recovering from an injury. Emily has a wonderful perspective and action plan when it comes to injured athletes. Her positive attitude, growth mindset and nutrition advice helps athletes physically and mentally heal from their injuries, often times returning to play - stronger than ever!

As the Injury RD and nutrition consultant for the USA Volleyball teams, Emily operates from a deep-seeded nutrition philosophy - that food is more than fuel - food is joy, celebration, community, and culture.  She strives to empower her athletes to make educated decisions around food choices using a model that incorporates education, environment, and individual experiences. She believes nutrition should feel easy and she shares her passion with our She Dreams in Goals audience!

For more information visit us at www.shedreamsingoals.com.

Be sure to follow us on Instagram.

I hope you enjoy!

Yours in soccer and health,

JulieAnne and Elizabeth

Be sure to check out the photos below and follow us on Instagram @shedreamsingoals and for more information visit us at www.shedreamsingoals.com.

Thanks Emily!!!

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit shedreamsingoals.substack.com