From Athlete to Advocate: How Sport Shaped Alicia Malnati—and Inspires Her to Elevate Other Women

The Influence of Sports on Young Women + Key Words of Wisdom from Former Collegiate Gymnast Alicia Malnati to Cherish in All Aspects of Life

Alicia Malnati pictured with her family. Image courtesy of Sportskeeda .

At Goal Five, we believe that sport is more than a game. It’s a powerful tool for growth, confidence, and leadership—and when one woman is empowered through sport, she brings others with her. Former collegiate gymnast Alicia Malnati is living proof. Her journey from high-level athlete to educator, mother, and mentor shows how the values learned in sport translate into lifelong impact and is a reminder to us all that when women thrive in sport, they turn that strength into momentum for future generations.

Growing up in Kansas City, Missouri, Alicia Malnati started her gymnastics career at the impressionable age of 5 at GAGE gymnastics center . Since 1979, GAGE has crafted national and world champions at the highest level of the sport led by Al Fong and Armine Barutyan-Fong.

Al Fong mentoring Leanne Wong, two-time world champion and successful NCAA athlete at the University of Florida. Image courtesy of GAGE gymnastics .

From a very young age, Alicia recalls doing cartwheels in the grocery store and having an abundance of energy. It’s common to hear that high-energy kids can benefit from gymnastics in a lot of different ways, such as developing their range of motion and flexibility which involves various exercises and routines that strengthen the muscles of the body.

By middle school, Alicia had made significant progress and was already on the elite track with the sport. The discipline that goes into gymnastics at such a young age is immense, it takes a longer time to learn new skills at a high level while also being able to maintain the endurance and compete them well at competitions. Alicia says, “The discipline required for a youngster is similar to an adult.”

Accomplishing new gymnastics skills and overcoming obstacles can help boost a child's self-esteem and self-confidence, which also contributes to critical thinking and problem-solving skills that are translated to all areas of life such as academics.

Gymnastic scholarships are few and far between given the intense competition. Only the top programs in Division I and Division II NCAA programs offer full athletic scholarships. So earning a scholarship to the University of Missouri wasn’t just a reward for years of hard work—it was a life-changer.

As a first-generation college student, Alicia says it "radically changed my life." Balancing academics, travel, and high-level competition taught her the importance of time management, mental health, and showing up consistently—skills that would serve her far beyond the gym.

As a first generation college student, Alicia’s time in school allowed her to launch her adult life. Image courtesy of the University of Missouri .

The life of a college athlete is no easy task. The expectations to contribute to your team while also figuring out life and a career outside of the sport is immense. Collegiate athletes often are juggling to find a balance of training and study while maintaining consistency and reliability - all without adding incremental strain that can lead to injury or exhaustion. Alicia strongly emphasizes the importance of getting enough sleep and time management.

As a college athlete, you are traveling each week for months on end while juggling an academic workload. Listening to what your body needs to stay healthy both mentally and physically is crucial for maintaining such a rigorous routine. Image courtesy of The Maneater.

Life comes full circle. Alicia’s leadership, focus and positive attitude guided her in her own personal life through many roles - as a mother, photographer, and wife to two-time PGA tour winner Peter Malnati.

She lives by the “Ikigai” philosophy , which is looking at what the world needs and reflecting on what you offer and your passions in life. For Alicia, that purpose lives at the intersection of movement, mentorship, and motherhood.

According to the Japanese tradition, one's physical well-being is affected by one's sense of purpose and mental health. The desire to find ikigai, or one's purpose each and every day, is something that most people already do even if it's in a subconscious way.

She emphasizes positive experiences, reflection, and self-assurance—qualities sport helped her develop and now shape how she raises her children. She encourages other women to reconnect with movement in whatever way brings them joy: "Feel what you feel and take action. Sometimes less is more."

In Alicia’s case, she has been able to find her main passion or “Ikigai” through photography, and has even gone back to her roots by doing work for USA Gymnastics.

Sports images of women provide younger girls with powerful role models, and these images can empower them to pursue their own athletic ambitions. As the number of women's sports continues to rise, photographers can hone in on the skills and determination of these athletes which can help boost the visibility of the sport and encourage more viewers and exposure.

By actively teaching and demonstrating the positive aspects of sports, parents can establish a nurturing environment that will help children develop necessary life skills. Alicia says, “Think critically, be reflective, and forgive yourself.” She wants her children to prioritize self-assurance, and know that they are worthy in who they are. Through her time as an athlete and professional working with other athletes, Alicia has been able to cultivate her skills into empowering her own children.

Developing a young athlete's skills and confidence is affected by the training environment they're in, which makes it so important that coaches provide young athletes with a positive experience and encourage them to develop their personal growth effectively. Alicia says, “It matters the kind of experience they have, the environment overall.”

An encouraging training setting can promote lifelong interest among kids in physical activity and the sport, which can also help develop skills that will benefit them for life! Image courtesy of Pacific West Gymnastics .

An athlete's identity is typically defined by their passion for their sport and their competitive nature, and the lessons learned in the sport are still present even after they retire. Their commitment to their sport is evidenced by their daily routine, which includes training, recovery, and nutrition. While the overall intensity will shift, the dedication to maintaining a healthy lifestyle is still there which can look different for each individual.

After dealing with severe postpartum after her second birth, the concept of movement and wellness took on a new meaning for Alicia. Alicia says, “Feel what you feel and take action, sometimes less is more.” For women who are trying to connect or reconnect with a sport later on in life, it’s important to take on what you truly enjoy and trust yourself through the process. Taking care of yourself physically is very important, especially ensuring that you are getting enough sleep when staying active. Alicia emphasizes that women can still feel empowered even when making necessary adjustments and taking care of your body!

Whether it be through staying active at work or chasing the kids around, Alicia describes the Foudy Women’s Longsleeve Workout Top and the Excel Shorts as her favorite fits from Goal Five! With a buttery and cozy fabric in the Foudy, Alicia is able to move around very comfortably at events and counts the sun protection as a plus. Made with a stretchy fabric that features a natural flow, the Excel shorts allow you to show up strong in all areas of life.

Feel your most comfortable self when connecting or reconnecting with your athletic passions. Image courtesy of Goal Five .

At Goal Five, our mission is rooted in the belief that equality in sport is essential for equality in life. Alicia’s story is one of many that proves what’s possible when women are given the opportunity to rise.

By spotlighting women like Alicia, we’re not just celebrating their journeys—we’re amplifying them. Because every time a woman leads through sport, she lights the path for someone else.