Emily Frost, who began wrestling at Tamarac in seventh grade, has heard many stereotypes over the years, saying wrestling is ‘for boys.’

While she competed mostly against male opponents during the school season, she’s always maintained the same mentality on those negative voices — none of it mattered. One voice, who Frost — one of 10 Capital District Sports Women of the Year scholastic honorees for 2023 — could always rely on for support, was that of Kevin Retell, a coach at Tamarac and father of teammate Ragan Retell.

“When I first started, my first day on the team, my main supporter was coach Retell,” Frost said. “He always told me I could do anything and could be as good as those boys. They learned that whatever they said, it didn’t mean anything. I could accomplish whatever I wanted to.”

The recent Tamarac graduate will head to the University of Iowa next fall.

“Her hard work, determination and perseverance have earned her a full Division 1 women’s wrestling scholarship,” Tamarac athletic director Thomas Murley wrote in a recommendation letter nominating Frost as a CDSWOY honoree. “[Emily’s] the first female wrestler from New York ever to do so.”

“It just means a lot to me,” Frost said of being a CDSWOY recipient, “that the things I’m doing are being recognized in such a prestigious way.”

The journey to that scholarship provided some experiences Frost wouldn’t trade for anything. Shortly after joining the team at Tamarac, Frost was introduced to Curby Training Center, a wrestling club in Troy. It’s a good bet that if Frost isn’t at home or at school, she’s probably at Curby.

Curby has not only provided Frost an environment where she’s surrounded by many other female wrestlers – including fellow 2023 CDSWOY honoree Zoey Lints – but also the opportunity to grow as a leader. Frost’s passion has grown from competing herself to wanting help create a path for other girls, like her.

“When I started, there really weren’t that many girls in the area who wrestled,” said Frost, who helps lead Curby’s youth program. “Especially in the last year, a lot of younger girls have started. When parents come up to me and say their daughter started wrestling because they saw me doing it, that’s honestly crazy to me. I just hope they can get out of wrestling what I’ve been able to get out of it.”

Curby’s owner, Joe Uccellini, has said he’s envisioned Frost taking over his club one day.

“I’ve always wanted to have my own club,” Frost said. “I can’t see myself having another club that isn’t Curby.”
During her senior season, Frost passed up the opportunity to compete at the first-ever NYSPHSAA girls’ wrestling championships, instead staying with the boys’ team at the Ken Baker Classic.

“It was extremely hard for me because since I started wrestling I’ve dreamed of competing at either girls’ states or just states in general,” Frost said. “Honestly, it was more important to me to help my team, wherever they needed me.”

Frost developed a few reputations over her four-year varsity career, including being nearly impossible to pin — something that hasn’t happened since her freshman year. She is the first one cheering on her teammates, including modified and junior varsity wrestlers. She’s even someone teammates turn to for help with homework.

Frost concluded her high school career at the Section 2 Division 2 state qualifiers, after finishing fourth in the Class C tournament. She went 26-6 against boys, with 18 pins. Those around her see no limit to what she can accomplish.

“Emily’s work ethic and relentless pursuit of her goals are unmatched,” wrote Tamarac wrestling coach Erick Roadcap. “Emily has set her sights on becoming an Olympic champion, and her commitment to this goal is unwavering.”

Rachael Frazier first learned about the Capital District Sports Women of the Year organization last year when her cousin, Rebecca Hall, was selected as a nominee.

She never imagined that a year later, she’d be granted the same honor as well.

“It kind of took me by surprise,” Frazier said of being nominated and selected. “I was like, ‘me, of all people.’ It was really cool, just to be shown that all my hard work has paid off.”

Frazier, who played three years of varsity basketball and soccer, along with two years of varsity track and field, is a recent graduate of Maple Hill High School.

“What truly sets Rachael apart is her natural ability to lead by example,” Maple Hill girls’ soccer and track coach Sheila Golden wrote in her recommendation letter for Frazier.

“She upholds the values of fair play, respect and teamwork, consistently setting a positive example for her teammates and peers,” Golden continued. “Her ability to motivate and inspire those around her has been a significant factor in the team’s success and cohesiveness.”

“I have the same soccer and track coach,” Frazier said of Golden, “and she’s really pushed me to be better. She really brought me out of my shell.”

Frazier will attend SUNY Adirondack next fall, where she will major in childhood education and continue to play soccer.

Her choice of childhood education stems from experience working at summer camps and volunteering.
“I’ve been able to work at summer camps and the kids are just a lot of fun to be around,” Frazier said. “I’ve alway loved working with kids.”

On top of a GPA over 95%, Frazier volunteers for Quilts for Kids, which she’s done since she was six years old. She has also volunteered with the Maple Hill Booster Club, helping out with the concession stands and with events since she entered sixth grade.”

“Rachael displayed exceptional leadership and positivity throughout both basketball seasons she was with me,” Maple Hills girls’ basketball coach Michael Oliver wrote in his recommendation letter for Frazier. “As a team captain, Rachael took on the role of communicating important information, allowing her teammates ranging from grades 7-12 to receive the best experience.”

Frazier, who has won numerous athletic awards as well, attributed her competitiveness to growing up with a twin brother, Colby, who will play baseball in college.

“As a three-sport athlete, Rachael has consistently gone above and beyond in her efforts, both in practice and during competitive events,” Golden wrote. “She is always the first to arrive and the last to leave, and her determination to improve and excel is truly inspiring.”

She also gave a lot of credit to her mom.

“My mom has been my top inspiration in life,” Frazier said. “She has always been my biggest supporter and fan through sports and school. I wouldn’t be who I am today without her.”

“When they explained it,” Frazier said of the CDSWOY honor, “they said that there’s 99 schools that can nominate and only 10 girls get picked. Especially being from a small school, I didn’t even know that many people knew who I was. To get picked for this, it’s amazing.”

When you find something you love doing, it’s easy to want to share that with others.

Not only did Isabella Franchi’s love of basketball lead to her commitment to play at Saint Michael’s College next season, but to her involvement with Unified Basketball, as well as a youth basketball coach.

“I had no idea I was being considered for this,” Franchi, a recent graduate of Colonie High School, said of being named one of this year’s Capital District Sports Women of the Year scholastic honorees. “I was called into the office and on a Zoom were my parents, which was a little scary, and the founder [Eric McDowell]. He told me a little about it and that I was nominated for it.

“Hearing all the support and all the work that went into entering me for this, it just means so much,” added Franchi, who also played varsity soccer.

“During her career at Colonie, Isabella proved time and again to be one of the hardest workers on the basketball team,” Colonie girls’ basketball coach Heather DiBiase wrote in her recommendation letter. “Her relentless work ethic and determination are two of the reasons why her teammates and coaches selected her to represent them as captain her senior year.”

While Franchi’s success on the court, and her involvement in the basketball community when she wasn’t playing herself, is what stood out, she never expected to be given an award for it.

“I coach for the same basketball program that I played in, when I fell in love with the game,” she said. “Those were some of the best basketball moments I’ve ever had. Being able to be a part of that, seeing the kids have fun, learn those life lessons and be there for them, it’s great to be able to help show them the way.”

Being part of the Unified Basketball program offered a similar experience for Franchi.

“One of the years I did it, during COVID, just seeing how happy the kids were with what we could give them — which wasn’t much — it was amazing,” Franchi said. “Over the years, seeing the kids keep that same energy, knowing you’re giving them as much as you can, it’s a great feeling.”

Giving back as a youth coach paid off for Franchi, as she gained some additional supporters at Colonie’s varsity games.

“As you get older, sometimes people forget the fun part of it,” Franchi said. “Getting to joke around with the kids, seeing them come to my games and cheer me on, it’s just a really fun program to be a part of.”

Franchi’s athletic success and community involvement, while still maintaining a high academic standing left DiBiase in awe.

“She was a coach for the Capital District Girls Basketball League for four years,” DiBiase wrote of Franchi. “She organized a student/staff charity basketball game at Colonie High School. She is an ICare member and Treasurer and a member of the Youth Advisory Board. Her amazing ability to balance her schoolwork and extracurricular activities is outstanding.”

“She is the epitome of what any coach would want their players to be,” added girls’ soccer coach Ryan Edson. “Not only has she been a source of inspiration for her teammates, but also the coaches in the program as well.”

At the end of the day, the one goal has always remained the same – just to be able to continue playing.

“Ever since I was little,” Franchi said, “I’ve loved playing basketball and eventually I realized what the main goal was, which is to just keep playing.”

Glens Falls graduate Phoebe Fox never stops moving or caring.

Fox, who will attend Bryant University, spent her high school career as a three-sport athlete — girls’ soccer, Alpine skiing and girls’ lacrosse.

When not on the pitch, slopes or field, she dedicated her time to helping others as a volunteer with the Salvation Army as a bell ringer during the holidays and participating in the local Operation Santa Claus fund drive to purchase toys for local children.”

The winter weather didn’t bother Fox, smiling while ringing for the Salvation Army.

“It was something that I looked forward to because you are helping people,” said Fox, one of 10 high school honorees for the second-annual Capital District Sports Women of the Year awards. “You are with your friends; you get to meet new people and know that you are helping out.”

Within the Glens Falls City Schools, Fox was part of the yearbook committee and selected to the National Honor Society during her junior year.

With soccer in the Foothills Council shifted to the “Fall II” season in March and April that was created to house competitions for school sports teams unable to compete last fall because of concerns related to the novel coronavirus pandemic, Fox’s fall became open for an additional sport — tennis.

“I had never picked up a tennis racket before, but my best friend played and convinced me to do it,” Fox said. “Now I play all the time.”

Tennis provided a new set of challenges for Fox.

“It was different because it’s not so much of a team sport, but it was pretty easy to pick up,” Fox said. “My serve was good early on, but I was really bad at backhands. It was totally going over the fence.”

This spring, Fox returned to the soccer field for her fourth varsity year.

“Phoebe showed dedication and commitment as she was the first player to arrive at practice and the last to leave,” Glens Falls girls’ soccer coach Thomas Barrows said. “As the captain of the team, she led by example through her positive attitude and strong work ethic.”

The Glens Falls girls’ lacrosse captain and leading scorer the past four years shined.

“Phoebe’s lacrosse knowledge and heads-up game play are unmatched,” Glens Falls girls’ lacrosse coach Elyse Hagy said of Fox, who will play lacrosse at Division I Bryant.

Glens Falls athletic director Arthur Corlew said Fox was an all-around star during her years at Glens Falls High School.

“Her academic record attests to her hard work, commitment and dedication to be the best student she can be,” Corlew said. “In my 29 years in education, she ranks in the top 5% of student-athletes.

“Phoebe is well-respected by her peers. Her hard work serves as a positive role model to all that come in contact with her,” Corlew said. “Phoebe, as a leader, sets high standards for herself, and all of her coaches have said that Phoebe is a coach and a leader on and off the field.”

As Megan Flynn was preparing for her freshman season with the Sage women’s basketball team in 2016-17, she was feeling some discomfort in her right foot.

It turned out that the Hoosick Falls High School graduate had broken it. 

That could have set her college playing career back.

Probably should’ve.

It didn’t.

Instead, Flynn produced a stellar career, one that now includes being honored as one of the three college nominees for the inaugural Capital District Sports Women of the Year, for which 10 high school athletes are also being recognized.

Flynn is appreciative of being a recipient.

“It’s an indescribable feeling,” Flynn said. “I knew that the award had started last year. I heard about it mid-season, not that I was in the running or being considered. I thought, ‘Wow, this is really awesome.’ My coach called me with the news, and my jaw kind of dropped because it’s something you don’t think of yourself as a contender for.”

Flynn, though, developed into a double-digit scorer during her college career, and always excelled away from it. Flynn has been active in community service, including Chomper’s Reading Program, Humane Society, Halloween 5K, Centennial 5K, Sage Engaged, Sage SAAC Toys for Tots, Thanksgiving food drives, Make-a-Wish Santa Letters, MS Walk and the Breast Cancer Walk.

Academically, she had a 3.99 grade-point average as an undergraduate majoring in business administration. She completed her undergraduate degree early. She currently has a 4.0 GPA as she pursues a masters’ degree in business administration. She’s a seven-time member of Sage’s Dean’s List, and was recently named to the CoSIDA Academic All-District First Team and the Academic All-America NCAA Division III Team.

On the basketball court, Flynn missed most of her freshman season after having surgery to repair the break.

“I did summer league with the team,” Flynn said. “I was really excited. Coach [Allison Coleman] was excited about me. She had high expectations, as I did myself. She told me I had a lot of potential. I was super excited to come into the season and prove myself.

“It was before the season, and I was having pain in my foot. Turns out I broke it. .?.?. I eventually needed surgery. I missed three-quarters of my freshman season. I ended up coming back in the second semester. It was kind of on and off because I wasn’t completely healed.”

But after averaging 7.8 points per game her sophomore year, Flynn’s game took off. She averaged 12.5 ppg her junior season, and then had a team-leading 13.6 ppg this past season.

“Our team usually, after the season, does pick-up [basketball], and then we do it in the summertime, too, in a local league,” Flynn said. “I think once I was able to play my team during the summer in pick-up leading into next season, I felt really comfortable. I was getting back to where I was before the injury had happened, and I knew I could still make an impact and play my game.”

This article appeared in the 2020 CDSWOY Awards Program on August 18, 2020.

Morgan Fish grew up idolizing the girls’ basketball players at Fort Edward High School who got to celebrate Section II Class D championships at Hudson Valley Community College.

The Flying Forts were a dominant force in Section II small-school girls’ basketball during Fish’s younger years, winning area crowns five times from 2011 to 2016. Back in March, Fish got to join that legacy as a team captain when Fort Edward topped Whitehall to capture the Class D title, ending a four-year drought.

“Finally getting that chance to run out on the court at the end of the game was a huge highlight for me,” Fish said.

A four-year varsity athlete in both basketball and volleyball who is the valedictorian of Fort Edward’s Class of 2020, Fish is one of 10 high school honorees for the inaugural Capital District Sports Women of the Year awards, which also sees three college athletes recognized.

She carries a 99 average in the classroom and served as a team captain in both volleyball and basketball, all while balancing that with rigorous coursework as part of the New Visions medical program, part of her pathway to a planned career in medicine.

Finding a balance between every aspect of her life required a lot of work.

“It was tough. A lot of late nights,” Fish said. “I stay after with teachers and I talk with them about things and get things off my chest. I tell them what’s bothering me — especially my New Visions teacher, Dr. Julie Ross, she would always listen and make sure I was doing all right — [and] just talking through things with my coaches, too. Being able to let everything go, get everything out there [helped me].”

In the athletic world, Fish not only won the Section II Class D championship on the basketball court as a senior but was also a key part of a Fort Edward volleyball team that also advanced to the area final.

“I’m definitely proud of my teams,” she said. “You can’t do anything without your team. You build such a strong relationship with every single one of them, and that means more to me than any of it.”

A member of the National Honor Society, Fish has spent her senior year immersed in the New Visions Health Careers program through Capital Region BOCES.

The program involves two days a week of classroom work “learning about the basics” of medical ethics, medical terminology, anatomy and physiology, plus three days of the week taking part in clinical rotations and getting immersed in various aspects of the medical profession.

“I saw a spinal surgery, I rode in an ambulance with EMTs, I saw cardiac catheterizations in the hospital,” Fish said.

That experience has helped Fish understand her career ambitions.

“Not just learning about them in the classroom, but actually getting to see them is such a great experience — especially for kids our age,” she said.

Fish fills up her breaks from school with community service, largely through the Upward Bound program at SUNY Adirondack, through which she’s an annual volunteer at the Double H Ranch in Lake Luzerne, which provides programs and year-round support for children and their families dealing with life-threatening illnesses.

She’s also a dedicated fundraiser for Fort Edward volleyball’s Side Out Foundation to support breast cancer research, and has worked with the Regional Food Bank of Northeastern New York, both helping to prepare food for distribution and working at the Patroon

Land Farm in Voorheesville that supplies the Food Bank.

“We planted almost 3,000 plants for them,” she said.

This article appeared in the 2020 CDSWOY Awards Program on August 18, 2020.

Katie Falotico tends to take a lot on her plate — but that’s intentional.

And, even when it seems overwhelming, she feels confident she can conquer any workload.

“If there’s something that I want to be involved in, I can do it, I just have to have a plan in place,” Falotico said. “That’s kind of how it went for me throughout the years, making adjustments if I was struggling in one area, and kind of finding time being able to put as much effort, and time and attention, into everything I wanted to participate in as possible.”

That’s how Falotico — who is one of three college honorees for the third-annual Capital District Sports Women of the Year awards — managed to succeed in every facet of her five years at UAlbany — in the classroom, on the softball field and in the community.

Falotico was a three-time All-America East Conference first team selection — in 2019, 2021 and 2022 — on the softball diamond, and led the conference in both doubles and triples during her final season with the Great Danes.

Academically, she finished an undergraduate degree in business administration with a 3.92 grade point average in 2021, then completed a master’s in organizational communication with a 4.0 GPA this past May while earning a spot on the UAlbany Dean’s List on seven occasions and being named to the America East All-Academic Team four times.

In the community, she was a member of UAlbany’s Student-Athletic Advisory Committee, including three years as that organization’s community engagement chair, helping to organize community events both among UAlbany student-athletes and in the broader America east.

“Katie Falotico has spent her collegiate career rising above and has truly demonstrated what it means to be a Great Dane,” UAlbany athletic director Mark Benson said.

As the SAAC’s community engagement chair, Falotico’s initiatives included UAlbany’s annual Food Frenzy canned food drive, helping to launch the America East’s Better Together games to raise mental health awareness and volunteering at local homeless shelters.

Her favorite work in the community, however, was getting the chance to read to local students in elementary schools. She also helped take that initiative online when the COVID-19 pandemic stopped in-school visits.

“The kids loved to see us, and they got really excited for Read Across America and stuff like that,” she said.

On the diamond, Falotico said she learned immensely from UAlbany’s 2021 season, when the team had to play under stringent COVID-19 guidelines.

“The season coming back from COVID, it was definitely different,” Falotico said. “We were kind of limited in the things that we were doing. We were submitting saliva samples every week. It was a stressful time.”
It helped, she said, being naturally organized.

“I think being a Division I student-athlete, time-management and prioritization is very important,” she said. “And I think I kind of had that instilled in me before I even got to school. But that kind of gets put to the test once you get going with sports and school, and you kind of figure it out as you go. But, for me, I knew that there were a lot of things that I wanted to participate in, and I wanted to have a hand in.”

Falotico also interned in the UAlbany athletic department in both marketing and promotions, and a rotating internship that saw her work with the athletic business office, student-athlete academic services and athletic compliance.

“Katie saw the value in gaining a holistic experience,” UAlbany associate athletic director for compliance Melissa Peach said. “She took it upon herself to set that up and made it happen. Katie is ambitious, well-rounded and always has a positive attitude. She sees the glass half full, and her positive energy is contagious.”

“She was doing this internship each day with the different areas while juggling the time demands that come with being a Division I student-athlete with classes, practice and a rigorous travel schedule for competition,” UAlbany athletic business manager Matthew Fischer said.

Falotico — who was honored this year with the America East Elite 18 Award, given to the student-athlete with the highest GPA competing in the conference championship of their respective sport — has taken the lessons learned in every aspect of her college career into the professional realm.

Even after finishing her master’s degree at UAlbany, Falotico is staying engaged in the sports world. After graduation, she started a position with the NFL’s New York Giants as an intern with the team’s player engagement department, with her first duties including helping the team’s rookies prepare for the rigors of life while playing pro football.

“We kind of take a holistic approach,” she said, “and look at all the players and help them with things on and off the field.”