Empowering the Next Generation: Advice from Women in Sport

Women in sports have never had an easy road, but each generation continues to push the boundaries, proving time and time again that we belong, we are capable, and we are unstoppable. As we celebrate Women in Sport Day, I want to share a few pieces of advice I would give to young girls stepping into the world of athletics—lessons I’ve learned through my own journey.

YOU BELONG HERE. OWN YOUR CONFIDENCE & MINDSET

One of the biggest challenges young girls face in sports is battling self-doubt. It’s easy to feel like you need to prove yourself more than others, to hesitate before speaking up, or to question whether you’re good enough to compete at the highest level. But confidence isn’t something you’re just born with—it’s something you build, step by step, through action.

Confidence comes from preparation. The more you show up, put in the work, and push through hard days, the more you’ll trust yourself when it counts. Confidence also comes from owning your space. Walk into a room or to the start line like you belong—because you do. Your value as an athlete isn’t determined by the opinions of others; it’s defined by your dedication, your effort, and your belief in yourself.

But beyond confidence, your mindset is everything. At Aloha Athletics, I emphasize the importance of both physical preparation and mental resilience, because the strongest athletes aren’t just the fastest or the fittest—they’re the ones who believe in themselves when it matters most. The success I found in paddling is not from being the fittest, but from my mental strength.  Your only limit is your mind, and once you learn to train both body and mindset together, you’ll discover just how much you’re truly capable of. The way you think about challenges, setbacks, and even your own potential determines how far you’ll go. If you tell yourself something is impossible, you’ll never try. If you decide to see obstacles as opportunities, you’ll keep pushing forward. The truth is, your only real limit is your own mind. The greatest athletes in the world aren’t just physically strong—they’ve mastered the ability to stay mentally tough, to silence self-doubt, and to push past the limits their minds try to set. 

There will be moments when doubt creeps in—when you don’t perform your best or feel like you don’t measure up. That’s normal. But confidence isn’t about never having doubts; it’s about not letting those doubts stop you. Speak to yourself the way you would encourage a friend with kindness, with belief, and with the reminder that you are capable.

FAILURE IS PART OF THE JOURNEY

In a world where highlight reels dominate social media, it’s easy to assume that champions never struggle. But the truth is, setbacks and challenges are part of the journey. Every loss, every bad race, every tough session is a lesson. The best athletes aren’t the ones who never fail—they’re the ones who learn and keep going.

FIND YOUR OHANA

Sports are more than competition; they’re about community. Surrounding yourself with people who uplift and support you can make all the difference. A strong support system, whether it’s teammates, coaches, or mentors will push you to be your best. Find those who believe in you and hold onto them. At Aloha Athletics, one of our core values is uplifting others—because success in sport isn’t just about individual achievements; it’s about lifting each other up along the way. Whether it’s through group coaching, race preparation, or challenges like the Endless Aloha Challenge, our community is built on the idea that we go further together.

WORK WITH YOUR CYCLE NOT AGAINST IT

For too long, periods have been seen as a setback in sports—a reason to feel weaker, slower, or less capable. But the truth is, understanding your cycle and how to train around it can be a game-changer. Your period doesn’t have to hold you back; in fact, learning to work with your body instead of against it can actually enhance your performance.

One of the common concerns for women athletes is staying comfortable and confident while training or racing during their period. Recently, I discovered the flex disc and it has been a game-changer. Unlike traditional tampons or pads, a period disc sits higher in the vaginal canal, allowing for leak-free, comfortable (think less cramps) period care—even during long-distance paddles or high-intensity workouts. If you’ve ever found yourself adjusting, worrying, or skipping sessions because of your period, I highly recommend exploring different options to find what works best for you.

Training around your cycle means understanding how your body responds at different phases. The below is based on a 28 day cycle but your own cycle may vary in length. I recommend tracking your cycle and journal how you feel to find what works best for you.

• Menstrual phase (days 0 to 7): This is when estrogen is at its lowest and its best to opt for lower intensity workouts. 
• Follicular phase (days 8 to 13):  Estrogen rises, energy levels are higher, and your body is primed for strength and endurance training. This is a great time to push intensity and go for PRs.
• Ovulation phase (days 14 to 15): Estrogen and testosterone levels peak, giving you high energy. Peak strength and power!
• Luteal phase: (days 16 to 28):  Progesterone increases, and some women feel more fatigued or experience bloating. This is a great time to focus on technique, mobility, and recovery-based training.

Understanding these shifts allows you to adjust your training plan to maximize your strengths rather than feeling like your period is an obstacle. And when race day lands on your period? It’s all about preparation—hydration, proper fueling, and having a menstrual product that makes you feel secure and confident to perform at your best.

WISDOM FROM WOMEN IN SPORT

Beyond my own experiences, I reached out to other female athletes to hear the advice they would share with the next generation. Their words are powerful reminders of what it means to chase dreams and redefine limits.

Casey McCullough (3x world champion): The sport of paddling (any craft) is incredibly empowering as it makes you stronger not only physically, but mentally. I encourage you to paddle for fun if you haven’t tried it yet and if you’re going to be competitive with the sport, paddle with purpose, pushing yourself beyond the limits you thought were on you!

Rylee Walker (Training to be the first woman with CF to paddle from the Bahamas to Florida): “You’re going to have days you want to quit or give up, but everyday you work hard towards your goal and stay disciplined proves you can overcome anything:

Maddi Leblanc (Professional SUP Athlete): “Be yourself and have so much fun getting involved in this unique and epic sport! The water world has so many teachings to offer us, and if you fully immerse yourself in the paddling experience I am sure the next generation will learn lots from it! A stand up paddle board can be an incredible vessel if you let it, so just get out there, and enjoy the ride!”

Jackie Gover (Paddler and strength coach) “Find a group of girlies to lift you up and paddle with you… makes the journey and training so much more fun“

Each of these women has carved her own path in sport, and while their experiences may differ, the message remains the same: keep showing up, keep pushing boundaries, and never doubt your place. 

To every young girl lacing up her shoes, grabbing her paddle, or stepping onto the field—this space is yours to take. Go for it.

with aloha,

Lindsey