Illinois Girls Wrestling Podcast

Episode 6: Beyond the Scale - Healthy Habits, Recovery & Mindset for Wrestlers - Part 2

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

Episode 5: Beyond the Scale - Safe Weight Management for Female Wrestlers

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

Episode 4: Late Start, Big Gains: Why High School Is a Great Time to Start Girls' Wrestling

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

Episode 3: Middle School Mat, Big Dreams: When Should Your Child Start Wrestling?

In episode 3, The Illinois Girls Wrestling Podcast with host Lena explores whether middle school is the best time to start wrestling, sharing real stories, expert tips, and practical guidance for athletes, parents, and coaches.
This episode covers school teams versus club options, girls competing in boys divisions, USA Wrestling membership, tournament opportunities, training commitments, and balancing academics and family life.
Hear a candid conversation with middle school wrestler Bella and her mom, Gina, about first practices, memorable matches, time management, and encouragement for girls and 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 professionals, 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 at FB group https://www.facebook.com/share/g/17hayuBGgw/
See girls wrestling grow
Flow Wrestling 2024-25 commitment list   
Flow Wrestling 2025-26 commitment list
--------------------------------------------
 

Episode 2: Little Girls, Big Mats: When to Start Wrestling

In episode 2, host Lena breaks down when to start wrestling — tots (6 and under), bantams (7–8), and intermediates (9–10) — covering readiness, what to expect at tournaments, season and age rules, registration costs, and common benefits and challenges of beginning young.
Featuring Coach Jay of Wheeling Wildcats, this episode offers practical milestones, tournament and practice advice, tips to avoid burnout, and guidance on balancing other sports. The show’s mission is to build a supportive Illinois girls wrestling community while sharing insights useful to all families.
Learn more about the Wheeling Wildcat Wrestling Club at https://www.wheelingwildcatwrestling.com and https://www.instagram.com/wildcatsclubwrestling/
--------------------------------------
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 at FB group https://www.facebook.com/share/g/17hayuBGgw/
See girls wrestling grow
Flow Wrestling 2024-25 commitment list   
Flow Wrestling 2025-26 commitment list--------------------------------------------

Episode 1: Growing Wrestling in Illinois or Why Do We Need This Podcast?

In episode 1, hosts Lena and Alex introduce a podcast dedicated to empowering, informing, and celebrating the growing community of girls wrestling in Illinois. As wrestling parents, they share their experiences and explain why this show exists: to help new families navigate the sport and build community.
This episode covers the essentials — the difference between folkstyle and freestyle, must-have gear, tournaments and brackets, local regulations, and how to find support and resources specific to Illinois. Listeners will hear stories from athletes and learn practical tips for getting started.
--------------------------------------
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 FB group https://www.facebook.com/share/g/17hayuBGgw/
See girls wrestling grow
Flow Wrestling 2024-25 commitment list   
Flow Wrestling 2025-26 commitment list
--------------------------------------------