Tough Girl Podcast

Epizódok

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  Gina Johansen – Endurance Athlete Preparing for a Solo Unsupported South Pole World Record 04.08.2026 39p

  Gina Johansen is a Swedish-born endurance athlete, adventurer, and a track work rider based in Sydney and Norway. She is currently preparing for a world record attempt to become the fastest woman to ski solo and unsupported to the South Pole in 2026.  She grew up on a horse farm in Sweden, where her love for horses and the outdoors began early. Gina spent eight years riding trackwork for leading Thoroughbred racing stables in Australia and is now back riding racehorses in Sydney alongside her polar training.  Her previous expeditions include becoming the first woman to cross Lake Baikal in Siberia solo by foot, skiing solo from North Cape to Jäckvik, crossing Svalbard on skis, cycling 2700km from Sydney to Cairns, and hiking the full length of Norway with her partner and their dog. She also spent eight years living near North Cape, the northernmost point of Europe, training in extreme Arctic conditions.  Through her journey, Gina hopes to inspire others—especially women—to push beyond their limits, take on big challenges, and discover what they're truly capable of. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes From Sweden originally  Being based in Northern Norway (North Cape) for the past 8 years before moving to Sydney in December 2025 Riding racehorse in the early morning and training for her South Pole Expedition in the afternoon  Her goal - to ski solo and unsupported to the South Pole, attempting to break the women's speed record Gina shared her story on the Tough Girl Podcast - April 28th 2020 - Walking 3,000km the length of Norway, plus a solo crossing of Lake Baikal in Siberia You can listen to that episode HERE  What's been going on in the past 6 years  Living in remote mountain areas doing a lot of skiing, hiking, hunting and dealing with a lot of injuries  Trying to work on the financials to pay for the expedition  Doing training expeditions and building up her skills  After the Lake Baikal expedition in 2019 - starting to think about the next big challenge  Always wanting to go to Antarctica and the challenges of doing a solo expedition  Wanting a real test - both physically and mentally  The last 4 years being focused on the expedition  Dealing with injuries and set backs along the way Struggling to get the financial support to make it possible US$95,000 plus costs for equipment and flights  Needing to be ready fitness wise and mentally  What the planning looks like to plan an expedition of this size Trying not to get overwhelmed with the size of the challenge Taking some time out - to reset  Dealing with two stress fractures  Wanting to understand why she was getting stress fractures  Doing the rehab and keeping fit  Having smaller projects to focus on and having things to look forward to Working with a coach Starting at 5am and riding horse for 4.5 hrs Trying to eat a lot and not being afraid of eating fast carbs Handling set backs  Working with a physio  Focusing on staying positive Doing a crossing of Svalbard from East to West with a team of women Being in an environment with polar bears - needing to take on night watch shifts to keep the camp safe from polar bears  Mentally preparation before the challenge  Knowing it will hard and lonely  Also understanding it will be very tough  Focusing on the goal and being so motivated to reach it Discipline  The pain of disciple is lighter than the pain of regret The importance of socialising with friends - but organising this around training  If you want to achieve anything, you've got to put in the work Showing up even when you don't feel like it Needing to make the final payment by August, and send the equipment over in September  Trying to get sponsorship from corporate and individuals  Meeting the right people  How to connect with Gina Final words of advice for women who want to step outside their comfort zone When things go wrong, that is when the best stories are created!    Social Media Website: www.ginajohansen.com Instagram: @Ginajohansen91  Facebook: www.facebook.com/ginajohansen91
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  Denise Leonard - The World's Toughest Row, 50 Days at Sea and Inspiring Women into Adventure 28.07.2026 44p

  Denise is part of a team of women who have just successfully rowed 3000 miles, unsupported, across the Atlantic Ocean as part of the 'World's Toughest Row'. Rowing 12 hours a day for over 50 days, Denise drew on decades of experience from white water and sea kayaking, alongside years spent as an outdoor instructor.  Driven by a deep belief that adventure belongs to everyone, Denise champions the visibility of women in outdoor spaces. She's passionate about showing that ordinary women can achieve extraordinary things, and that authentic role models have the power to inspire the next generation of adventure-loving women. In this episode, Denise shares what it really takes to row across an ocean, from raising the funds and building the right team to coping with exhaustion, fear and the mental challenges of spending 50 days at sea. She opens up about the power of mindset, learning to be kinder to herself, and why focusing on what you can control can make all the difference in the toughest moments. Listen to this episode to discover how adventure can transform your perspective, why saying yes to opportunities can lead to extraordinary experiences, and why Denise believes that adventure truly is for everyone. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Denise Working as a Lecturer at the University of Wales, Trinity St Davids  Being based in Pembrokeshire in West Wales Growing up in the South of England in Wiltshire Her early years and not coming from an outdoorsy family Getting into slalom kayaking Her journey to becoming a lecturer Studying sports science at university  Moving from kayaking into rowing  After graduation and not knowing what she wanted to do  Working at the National Water Sports Centre Finding her community of people  Deciding to go traveling for the next few years Having an innate desire for freedom Being quite risk adverse  Struggling with predictability  Needing moments of real significant change in order to feel alive Saying yes to opportunities  Putting one foot in front of the other and seeing the positive in things Rowing across the Atlantic Ocean and where the idea came from Being inspired by Jasmine Harrison  Taking it from a dream/opportunity to making it happen Spending a year trying to get a crew together  Not being able to get people to commit Starting to ask people again in January 2022 Getting the crew together  Raising the funds to pay for the row  Why it was a 3.5 year process Working as a team and all bringing their best to the table Keeping motivated through the tough challenging moments Being able to rely on the team for support The start line and feeling a sense of relief When the nerves started to kick in a few days before setting off Journalling As the skipper feeling responsible for keeping the girls safe Starting the process of writing a book Not sleeping for 2 nights before the row Heading out in big conditions  The simplicity of surviving When the nerves disappeared  Why the row was the best form of CBD - Cognitive behavioural therapy  Being forced to confront her thought processes  Feeling so tired and physically exhausted  Not having the space for anything that drains energy Seeing the positives in the situation and asking for help  Learning acceptance while on the row  The challenges from week 6 Focusing on what you can control during the row  What is my attitude, how am I talking to myself Being kinder to myself  The team dynamics and how the tough situations were handled  Working with an emotional performance coach  Stop talking to my friend/yourself like that The power of self talk  Seeing land for the first time and getting to the end of the challenge  The final push at the end  Picturing the finish line in her mind  Being the first all welsh, women team to complete the row  Singing the national anthem on land after 50 days on sea  Adapting back to reality and getting back to 'normal' life  Wanting to leave a legacy How to connect  Merchedymor - Women/girls/sisters of the sea Final words of advice for other women who want to step outside their comfort zone Why it's about mindset   Social Media Website: www.merchedymor.wales  Instagram: @Merchedymor2025  Linkedin: https://www.linkedin.com/in/denise-leonard-21b35638
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  Clare Dyson: Mountain Leader, Slow Adventure Advocate and Creating Space for Women in the Outdoors 21.07.2026 45p

  Clare Dyson is a Mountain Leader, outdoor facilitator, and founder of the Women's Adventure Academy, based in the Lake District where she has spent over 20 years guiding people through the mountains and valleys she calls home. With a deep passion for slow adventure, Clare is dedicated to helping people reconnect with nature, move at their own pace, and build confidence in wild spaces. Her work blends outdoor leadership, education, and storytelling, creating opportunities for others—especially women—to step outside, explore remote places, and feel at home in the outdoors. In this episode, Clare shares her journey from growing up with a love of sport and horses to becoming a Mountain Leader, working across the Lake District, and shaping a life rooted in nature, freedom, and connection. She opens up about the challenges and opportunities of working in the outdoors, and why slowing down can often lead to the most meaningful adventures. We also explore the creation of the Women's Adventure Academy, how it came to life, and why building confidence, community, and skills in the outdoors is so important for the next generation of women adventurers. Listen to this episode to hear how Clare has built a life around slow adventure, why nature can be a powerful space for healing and growth, and how you can start creating your own outdoor adventures—no matter your pace or experience. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x   *** Show notes Living in Kendal in the Lake District for the past 22 years  Living with her dog and partner  Working in the outdoors as a Mountain Leader and Gardener Enjoying life in her mid-forties  Being a freelancer for Fjall Raven  The Fjall Raven Classic, UK  Doing a Masters in outdoors experiential learning   The Big Hoof Charity  Setting up the Women's Adventure Academy with Anna Blackwell  Being sporty and outdoorsy from a young age Starting horse riding in her teenage years Having her family home burn down during her teenage years and how the outdoors helped Her journey into the outdoors and how it evolved  Going to university and getting into rock climbing  Heading over to New Zealand  Moving up to the Lake District after graduation  Gaining experience in the outdoors and being surrounded by brilliant people sharing their knowledge Becoming a Mountain Leader Not knowing where to start What adventure looks like now Slow adventure and being in tune with the natural world Working with young people  Being asked - what do you really want to do? Wanting to ride a horse around the Lake District Heading off in May Meeting incredible people on the way Pushing the boundaries in a slow and different way Why it's ok to go slow in the outdoors  The Women's Adventure Academy and how it came together Making a film called 'Thriving' with Fjall Raven Building confidence and skills Deciding to run the Women's Adventure Academy on her own  Why setting a date is so helpful  The BBC making a 1 minute film and it going viral! The Lake District is like an ecological desert  Starting to celebrate the farmers who are doing a lot  Deciding to do a second journey and visit the regenerative farmers Having the film premiere at Kendal Mountain Film Festival  The next slow adventure  Doing an 8 day adventure across the Lake District with the Big Hoof Charity Figuring out her masters dissertation topic How to connect with Clare on social media Final words of advice  Set a date Find your tribe   Social Media Website:  www.womensadventureacademy.com  Instagram: @_claredyson   
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  Catherine Breed – From the Pool to the Pacific Ocean: Swimming the Length of California and Redefining What Adventure Looks Like Today 14.07.2026 50p

  Catherine Breed is an endurance athlete, ocean explorer, and visionary storyteller redefining what modern adventure can look like — where human performance, environmental connection, and community impact meet. Drawn to the water from an early age, Catherine's journey began in elite competitive swimming, representing UC Berkeley and the U.S. National Team. Years of disciplined training shaped her understanding of resilience and focus, but her true evolution began when she stepped beyond the structure of the pool and into the vast unpredictability of open water. In 2016, Catherine found her home within San Francisco's historic open-water swimming community at the Dolphin Club, where cold water, powerful tides, and a culture of bold exploration challenged her to redefine limits. Surrounded by legendary swimmers and lifelong adventurers, she began pursuing ambitious endurance swims that transformed swimming from competition into exploration — and ultimately into a platform for storytelling and impact. From this transition emerged a guiding philosophy: Beyond the Blackline — a mindset rooted in stepping beyond certainty, embracing discomfort, and forging new paths without predefined boundaries. What began as a personal journey evolved into a broader vision: using human-powered adventure as a catalyst for connection — between people, between communities, and between humanity and the ocean. Today, Catherine's work extends far beyond individual achievement. She is the founder of purpose-driven initiatives that combine endurance sport, storytelling, and ocean advocacy to inspire meaningful engagement with the natural world. Her projects invite audiences to rethink what is possible — not only physically, but emotionally and collectively — demonstrating how bold goals can spark curiosity, resilience, and environmental stewardship. At the heart of her mission is a belief that access to the ocean should be inclusive and transformative. Catherine advocates for greater equity and representation in ocean spaces, particularly for women and underrepresented communities, while championing the protection of marine ecosystems through experiential storytelling and community engagement. As a speaker, expedition leader, and storyteller, Catherine brings audiences into the raw realities of exploration — the uncertainty, the risk, and the profound clarity found when we step beyond familiar boundaries. Her work challenges conventional ideas of endurance, shifting the focus from records alone toward purpose-driven adventure that leaves lasting impact. Going beyond the black line was never just about swimming. It was about choosing a life guided by curiosity, courage, and connection — and creating pathways for others to do the same. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Catherine 'Cat' 33 years old living in California, just north of the Golden Gate Bridge Identifying as ultra endurance athlete  Loving to push herself, especially doing big marathon swims Her early years growing up in the middle of nowhere, but next to a lake Starting to get into age group swimming at 4 years old Sailing and spending time in and around the Pacific Ocean  Her love for the water The discipline and commitment to swimming and why it is such a gruelling sport The sacrifice and not seeing it as a sacrifice at that age Being surrounded by like minded people  Body issues and dealing with periods  Building self confidence  Breaking records in the marathon swimming space and how that builds confidence in her ability Transitioning into longer swims The Dolphin Club, San Francisco  Swimming the length of Lake Tahoe (21 miles) Moving from speed to endurance  Having a great mentor Training from a place of failure  Being dedicated to the process  Fitting training into her schedule and work life Recovery - sleep and massage  Advice for good sleep  Night time and morning routine  Nutrition and supplements for training and during races Oatmeal, eggs and olive oil! Having a strong stomach Feeling like death after 12 hour swims What Swim California is Story telling though sport Founding a non profit to get more girls and women into the ocean  The logistics behind the challenge attempt and why it's a team effort The physical training and focusing on putting on muscle mass Wearing a wetsuit for the swim Having a director of logistics  Getting the community involved  Working with 10/13 non profit organisations  The dangers of the swim Media Partner ALLEZ Sports  How people can support  Final words of wisdom to motivate and inspire women and girls to take on their own adventures and challenges Don't be afraid to start - Don't be afraid to be a beginner You are braver than you think - you are tougher than you think Surround yourself with people who will build you up  Go after the scary thing! You can do it!    Social Media Website: www.Catherinebreed.com  Instagram: @catherine.breed  Linkedin: www.linkedin.com/in/catherine-breed-966bb36b 
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  Ria Xi - Running 20,000km Across the Silk Road to Redefine What's Possible 07.07.2026 44p

  Two years ago, Ria was burnt out from her tech career in Silicon Valley, coming out of a difficult relationship, and struggling with mental health issues. Running became her way out. Within a year, she went from struggling to finish a half marathon to setting ultramarathon records on world-renowned routes. The Via Francigena: 1,014 km in 21 days The Camino de Santiago: 780 km in 12 days And now she has just started her journey to become the first human to run across Eurasia on the silk road, or what she calls: the 20000km Experiment. In this episode, Ria shares how running helped her rebuild her life, the mindset shifts that enabled her to go from beginner to record-breaking ultrarunner, and the enormous logistical challenge of planning a 20,000km expedition through 17 countries. Listen to this episode to learn about resilience, finding purpose after burnout, taking bold leaps into the unknown, and why sometimes the most "delusional" dreams are the ones worth pursuing. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x   *** Show notes Who is Ria? Trying to run across the Asia and Europe on the Silk Road  Currently being in her support vehicle in the northeast of China, approx. 17 days into her journey  Calling in from the road after running 50km Growing up in China as a child figure skater Trying to make the Olympics Living on the edge of Beijing  Moving to the USA at 14 for school  Suffering from some knee injuries and not being into running  Her final year of high school and trying out running in nature  Going through a significant breakup  Starting to run everyday for 30 days Struggling with depression and reaching the point where nothing made sense  Having no control over the situation of her life Not knowing what to do with herself  Being in Chamonix and being inspired by the humans running the UTMB Going to Egypt to become a free diving instructor  The Sinai Trail in Egypt  Going from a half marathon to running 539km  Deciding to run across the length of the silk road Continuing to challenge herself in daily distances  Running the Sinai Trail and what the experience was like  The logistics and planning behind the trail  Running in Egypt The logistics of the Silk Road Journey and pulling it all together Planning for over a year and a half Visa's and being able to run through 17 countries Being supported by her crew and how it works day to day Paying for the running, the crew and the gear Being supported by internet strangers and creating a GoFundMe  "It's only delusional until it's not." The Planetary Run Club  Running day after day  The power of sleep and feeling more refreshed mentally  Finding motivation in many different ways Rest days Dealing with a car accident and food poisoning  Connecting with Ria Daily updates…. Planned!  Planning on starting a Patreon, YouTube channel and podcast! Words of advice for women    Social Media Website: 20000km.com  Instagram: @whereisriax  Youtube: @whereisriax  GoFundMe: gofund.me/8d624216f
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  Dr Irene Molina-Gonzalez - Running Beyond Burnout and Finding a New Purpose 30.06.2026 33p

  Irene is a sports scientist, endurance coach, and ultra-runner originally from Spain, now based in the UK. She moved to the UK in 2013 to pursue a Master's degree, intending to stay only briefly, but quickly fell in love with the country and never left. Her journey into ultra-running was entirely unplanned. She only started running consistently in 2017 during her PhD in Neuroscience, initially as a way to cope with academic stress. Distances gradually increased, and without even realising ultramarathons existed, she found herself constantly curious about how far she could go. Once she ran beyond 21 km, something clicked—and she never looked back. Running became both a coping mechanism and, at times, a source of imbalance. A combination of PhD stress, under-fuelling, disordered eating, and overtraining led to injury after her first ultramarathon in 2021. While challenging, that injury marked a turning point. Although her academic career appeared highly successful from the outside, Irene was experiencing severe burnout and quietly drifting away from neuroscience. In January 2023, she left academia altogether after a period of profound burnout. Ultra-running remained a constant during this time and ultimately helped her rebuild. By then, she had already completed coaching and sports rehabilitation qualifications, and the transition into applied sport felt natural. She founded Train4BodyMind, combining science, performance, and a more holistic approach to endurance sport. Later that year, Irene began a second MSc in Sport and Exercise Science and Medicine, while simultaneously building her coaching business and working in a physiotherapy clinic. Throughout this journey, she became increasingly aware of a major gap in sports science: the lack of research and evidence-based guidance for women. While searching for answers about her own body, she realised how little research existed on female endurance athletes—particularly in ultra-running.  This led her to investigate how the menstrual cycle affects performance in female ultrarunners, an area that had been largely overlooked despite the extreme demands of the sport. Today, Irene is passionate about supporting women in endurance sports through evidence-based coaching and education. She is particularly focused on countering the widespread misinformation surrounding women's physiology and rigid cycle-based rules, which often create fear rather than empowerment. Her work aims to help women understand their bodies better, train with confidence, and use their physiology as a strength rather than a limitation. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Originally from Spain, now living in Edinburgh, Scotland in the UK Working as a running coach for women, specialising in ultra marathons  Being a sports scientistic and science nerd  Her early years growing up in Spain Developing an eating disorder and spending time in hospital  Not being able to get involved in sports  Getting into running when she moved to the UK Starting her Neuroscience PhD in 2017 Wanting to do an ultra marathon  Becoming addicted to the ultra distances  Experiencing burnout  Deciding to do a shift in her career and move into coaching  Getting into running to be able to disconnect  Being an ultra runner before she knew about ultra marathons  Using running to help manage stress Not fuelling enough during running and dealing with niggles and injuries  Being very alone and not having support around her Getting injured and having to stop running  The turning point in her life Working with a physiotherapist  Starting to study coaching ultra marathons  Losing the attachment with her career and starting a different path  Leaving academia, her job and becoming unemployed at 33 years old  Learning how to coach herself  Going deep into the science of ultra running Studying for her masters in Sports Science  Researching into the menstrual cycle and ultra runners Why the menstrual cycle is a health marker Dr Stacy Simms - Tough Girl Podcast episode  Coaching women on an individual basis The importance of educating women about periods and menstruation Racing in Snowdonia  Ultra Trail Snowdonia (UTS)  Getting the balance right with training and work Being organised and the importance of knowing what you are doing Doing strength training and why it's non negotiable for a runner Breaking down the training into different phases and periods  The final phase and tapering  Making training work for her Visualising what can go wrong and right during the race  Helping to prepare your mind  Magical moments from UTS after DNF'ing the race previously  Why it was one of the best races of her life Training your body and your mind  The mental preparation- advice and tips for other runners to train their brain for success Her coaching philosophy  Focusing on longevity  How to connect with Irene Being most active on Instagram and Strava    Social Media Website: www.train4bodymind.com Instagram: @train4bodymind
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  Helen Spencer – Vet, Polar Explorer & South Pole Ski Adventurer 23.06.2026 45p

  Meet Helen Spencer, a veterinarian from Kent who swapped clinic life for the extremes of the world. From hiking in Afghanistan, Mongolia, and Yemen to caring for orangutans in Borneo, Helen has chased adventure across the globe. In this episode, she shares her journey to ski the last degree to the South Pole, including: Training, kit prep, and polar skills courses The physical and mental challenges of long polar expeditions Coping with loss, vulnerability, and finding strength on the ice Lessons in perseverance, confidence, and small steps toward big dreams Helen's story is a testament to courage, resilience, and pursuing your goals—even when the journey is long and demanding. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Helen Being based in Kent Growing up on a farm and having a lot of freedom  Becoming a vet Wanting more adventure  Working for the charity: World Wide Veterinary Service  In her free time loving to travel  Leaving school and travelling with her backpack, and staying in hostels  Starting to do a few solo and group expeditions Hiking in Afganistan, Madagascar, Mongolia, Yemen, Palestine, North Korea Recently skiing the last degree of the South Pole   Building her confidence with travelling  Earning enough money to go f www.interrail.eu/en Having a budget of £10 per day Spending time in Borneo looking after Orangutans Being a shy, farm kid growing up and being better with animals than people  Having 5 years at university  Having a neighbour who had a zoo and spending time helping out at the zoo Knowing what she wanted to do when she was 5 Building internal confidence  Hiking in Afganistan's Wakhan Corridor   Why expedition are about the people you meet as well as where you go Getting the balance right between being social enough but also having time for herself  Needing time out and making sure she has her own tent Having a 10 day tolerance on expeditions  Her goal to ski to the the pole in Antarctica and where the dream came from  Being fascinated by polar history  A week long polar skills course in Finse, Norway  Needing a challenge - being in bad mental and physical health  Taking some time out after selling her veterinarian clinic in London Having a year to get in shape  Training at the Altitude Centre in London  Not being able to test her kit Receiving a lot of help and advice  Heading to Loughborough Elite Sports Centre to have her fitness tested  Dr Amelia Rudd  Heading over to Antarctica and what it was like  Antarctic Logistics Expeditions (ALE) Being out on the ice and why it was like being out on the open ocean  Pulling the pulk at altitude on the ice  Why it was a physical challenge but also a mental challenge  Her way of coping with difficulties  Wanting to feel small  Being there mid summer, when the sun never sets. Rainbows and halos forming around the sun Being able to move forward after the challenge Trying to cope with the loss of her parents in an accident, 2 weeks before she was due to be married  Being in a dark place  Coping by being on her own and doing physical endurance  Wanting to be broken down and feel vulnerable  Getting to the pole and why it was hugely emotional  Why it meant everything to her  Kick on Fundraising £20K in memory of her mum who had Parkinson's Gaining confidence, a bit more self assurance and pride.   Spending 3 weeks in Antarctica, and skiing for 8 days  Tent life… Going to the loo! Code Brown! Pooing in a bag and packing out your poo. The worst bit of the expedition and having to leave your warm sleeping bag How to connect with Helen on Social Media  Final words of advice Some dreams can take time Taking small steps and trying the thing you want to do Her mantras in life…. "Don't be a dick to yourself", "Don't be a dick to others" and Don't be a dick with our environment"    Social Media Instagram: @adventure_vet_spence  Justgiving: www.justgiving.com/page/helen-spencer-1728903029666
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  Dr. Shawna Pandya – Canada's First Named Female Commercial Astronaut & Space Medicine Pioneer 16.06.2026 45p

  Meet Dr. Shawna Pandya, Canada's first named female commercial astronaut and a leading figure in space medicine. From emergency medicine to aquanaut missions and suborbital research flights, Shawna has trained to thrive in some of the most extreme environments on Earth—and soon, in space. In this episode, she shares her journey from a childhood inspired by Dr. Roberta Bondar, through neuroscience and medical training, to testing spacesuits in zero gravity and completing multiple NEPTUNE aquanaut missions.  We dive into: The challenges of spaceflight on the body and mind The "RIDGE" framework Radiation, Isolation, Distance, Gravity, Environment Using emergency medicine, diving, and piloting to build operational readiness Maintaining balance, avoiding burnout, and living a life aligned with values Preparing for her upcoming flight with Virgin Galactic Shawna's story is a masterclass in perseverance, curiosity, and aiming for the stars—literally. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Shawna  Being Canada's first named female Astronaut  Her early years and growing up in the 90s Wanting to be an Astronaut since she was a child and being inspired by Dr. Roberta Bondar Simplifying things  Wanting to follow in her footsteps  Doing a neuroscience degree The influence of her parents  Girl Guides of Canada  Doing outdoor education during junior high and building her spirit of adventure  Inheriting her work ethic from her parents - thinking the normal work day was from 7am to 10pm Sharing her goal and telling people what she wanted to achieve  Taking a family trip to Australia at 12 years old and being obsessed with the Southern Night Sky  Not knowing if it will work out or not - Having to love the grind and the journey  Keeping focused on the goal  Not letting other people opinions stop her  Her parents wanting her to have a realistic career ambition  The roadmap included medicine  After doing her undergrad in neuroscience and applying for medical school Having a back up plan - just in case  International Space University - Masters Program  Asking medical school for a deferral  Doing an internship at the European Space Agency European Space Centre and making a meaningful contribution to space medicine  Dealing with criticism Having balance in her life and not suffering from burnout  Pursuing the trajectory as a research astronaut - and still maintaining her clinical hours in emergency medicine  Work life balance  Why she does't burn out Living her life according to her values  Having complete control over her schedule   Being surrounded by good people Finding fulfilment and loving what she does Being inspired to be a better version of herself everyday  Fitness and health in space  Bone density and muscle mass  Space Medicine  The challenges of space flight environment and why it's trying to kill you  The "RIDGE" Framework short for Space Radiation, Isolation and Confinement, Distance from Earth, Gravity fields, and Hostile/Closed Environments. Altered day night cycles - 1 sunrise/sunset every 90 mins - 16 sunrise - sunset cycles per 24hr period every and how it interferes with your sleep cycle Micro-gravity and how it affects your bodily systems  Physical activity as therapy and using it as a way of investing in herself.  The days she doesn't make it to the gym  Needing to change something up - or end up burning out  Learning diving skills and spending time underwater Looking for transferable skills Being operational good and a good team mate Operational environments: - emergency medicine, diving, sky diving and piloting  The importance of having aqua-naught experience  Going on 2 NEPTUNE Missions  NEPTUNE (Nautical Experiments in Physiology, Technology and Underwater Exploration) Building her space flight readiness Learning to handle stress in challenging situations  Why there is no room for ego  Using emergency medicine as an example  Escalation patterns of communication  Question - Suggestion - Statement - Command  Why there is a time and place for everything  If everything is urgent - nothing is urgent! Urgency fatigue - not knowing what do first Being aware of what tools you have at your disposal High risk - high reward scenarios  The countdown to flight  Since 2021 - the launch of private companies into space  Going to space for research  What kind of astronaut do you want to be? Being a research astronaut  Training flights as a team - and getting to fly with her good friends Kellie Gerardi  Dr. Norah Patten  Figuring out research priorities  The outreach aspects of what they do Science diplomacy  The lead up to the space flight  Managing fears and concerns  Having a job to do  Being aware of the need to be prepared  Deciding on the final payloads Dealing with periods in space  Quick Fire Questions Being an evening person Not scheduling early morning meetings Starting her day at 9am Favourite movie and favourite space movie  2007 movie - Sunshine Book inspiration - Chris Hatfield - An Astronaut's guide to Earth  Music inspiration - liking high adrenaline workout play lists  Liking the John Wicks Soundtrack  Beach or mountains.. Favourite food at home and in space High RPM skipping Rest and relaxation Her love for birds - having a 56g Lovebird - 'Jules'  Mantra and words she lives by - 'You've got this" Words from mum - "Keep going" - "Keep moving" Words from dad - "What's the difference between success and activity? Success is eating tomato soup with a spoon, activity is eating tomato soup with a fork" How to connect and follow along on social media Final words of advice and wisdom for other girls who want to pursue  Pick what you want to do, aim to be really, really good at it.  Aim to become the hardest working person in the room. Because the work ethic is free. Work really hard to get to where you want to be and then act like you belong there, because you do. You just need to make space for yourself.    Social Media Website: shawnapandya.com  Linkedin: www.linkedin.com/in/shawnapandya  Instagram: @shawnapandya  Facebook: @shawnapandyaofficial  
• 
  Jeannette McGill: Everest at 52, Leadership at Altitude & The Truth Above 8,000m 09.06.2026 46p

  Jeannette McGill is a seasoned mountaineer and executive leader who, at 52, became the oldest South African woman to summit Everest in May 2025. With more than 30 years of global climbing experience—including leading expeditions across four continents—she knows deeply that the summit is never just about standing on top.  Jeannette's journey is a testament to patience, resilience, and the quiet power of backing yourself, no matter how many setbacks you face. Beyond her personal achievements, she is passionate about demystifying the modern-day myths of Everest and advocates instead for the very real challenges mountain terrains face through climate change globally. Having been there herself, she brings an informed, honest perspective on what is truly happening above 8,000m.  Today, Jeannette combines her love for high-altitude adventure with leadership on Boards and helping others explore their own limits. She also supports future generations through leading snow camps in the Victorian Alps and mountaineering scholarships, believing that mountains are powerful teachers of courage and humility. Her story is not just about conquering peaks but about becoming the kind of person who dares to try. We first spoke with Jeannette on 7th January 2021 - Jeannette McGill - 1st South African woman to summit Manaslu, the 8th highest mountain in the world ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Jeanette Corporate executive, board director and most importantly a mountaineer South African by origin,  located in Melbourne and spending up to 5 months in Nepal TGP Episode - January 7th 2021 - - 1st South African woman to summit Manaslu, the 8th highest mountain in the world Her Mt. Everest dream  A one day - someday project… How climbing Mt. Everest came to the forefront of her mind To be a real mountaineer you needed to tick Mt. Everest off the list Deciding to go in a different direction in 1995  The pivotal moment - university and having a career or entering the climbing competition  Pursuing her career  Was Mt. Everest a realistic goal? Growing into the project Adding Mt. Everest to the bucket list after covid Going through a back surgery and perimenopause and deciding that 2023 would be her Mt. Everest year Using Mera Peak as an acclimatisation strategy  Getting sick and not recovering well, getting to camp 2 and not being able to continue. Heading back to Australia and deciding to go back in 2024 Deciding to gift herself the power of a mid-life sabbatical  Exciting her role in December 2023 and starting to train properly for Mt. Everest in 2024 Joining a small team Mechanical failure on the mountain - her jumar not working and getting word that her house in Australia had burnt down.  Getting to the South Col and not being in the right head space.  Knowing she was making the right decision to turn around and head back down the mountain  Dealing with the frustration and disappointment and why it was difficult  Not being in a good head space. Needing to pivot and become nomadic during the winter  Floundering and not knowing what was next Deciding that she would regret it if she didn't back herself one final time.  Pivoting and making the best of the situation  Having flexibility and deciding to do Mt. Everest one last time  Figuring out where to do the winter work - in either Scotland or New Zealand  Packing up and heading over to New Zealand to do training  Doing more mountain work, on the NZ Alps in the South Island  How it became a more personal/internal  objective/goal  What training looked like  Working with a mental and physical coach Using Training Peaks  Evoke Endurance Coach  Returning to Manaslu in the fall of 2024 Muscle endurance - steep hills in NZ out of Queenstown carrying 20kgs  Following a structured gym program  Her 'A' Team  Figuring out through processes and what could derail her Having cheat sheets e.g. a mopey list to keep her focused on her goal and what she needed to do Heading back to Mt Everest in 2025 and wanting to do the Everest - Lhotse Double (having 2 permits)  Acclimatising on Mt. Mera Peak  Being an older climber and the changes she made Sleeping at camp 3 on her rotation  Heading up to the balcony  The challenge of the 2025 season  Dealing with extreme winds and not being able to stand up Having to turn around - returning to her tent on the South Col and being hit with disappointment.  Maybe climbing Mt. Everest just isn't going to happen again - shedding a tear  Having her main sherpa needing to head back down to camp 2 Having the opportunity to go for the summit of Mt. Everest the following night  Now or never!!!!! Starting to prepare, getting herself together and heading back to the balcony before reaching the summit Reaching the summit - A surreal, glorious moment.  Crying on the summit and why she will never forget it The descent back to base camp - dealing with fatigue  Being able to look after herself on the descent  The afterwards - Relief? Adventure blues? The pressure on herself to achieve the goal Being at peace with herself  Needing to rest this calendar year and savour her summit Wallowing in the peace and knowledge of achievement  How to connect with Jeannette  Final words of advice for other women who want to take on their own mountains and challenges Keep stretching your fear muscle    Social Media Website: www.mcgillsmountains.com Instagram: @mcgills_mountains   
• 
  Lauren Burnison – Pioneering the Sober Travel Movement and Adventures of a Single Mum 02.06.2026 44p

  Lauren Burnison is the founder of We Love Lucid, the UK's first alcohol-free travel company, and a trailblazer in the sober travel movement. From couch-surfing with nomads on the Mongolian steppe to snorkelling with sharks in Oman, Lauren has spent her life seeking off-the-beaten-path adventures—and this year, she took a two-month road trip through Spain and Portugal in a micro camper with her four-year-old daughter to celebrate ten years of sobriety. In this candid conversation, Lauren shares her journey from self-destructive habits to sobriety, how travel became her school of life, and the joys and challenges of being a single parent exploring the world. She talks about starting We Love Lucid, the lessons learned while traveling solo and with her daughter, and how adventure can transform the way we see ourselves. Explicit content: We touch on drugs, drinking, and addiction. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Lauren Coming from Northern Ireland Originally 41 years old Founder of We Love Lucid - The UK's First Alcohol-free Travel Company Being a single mum to a very energetic 4 year old girl  Being an aspiring writer Reflecting back on her early years  Being very creative, loving animals, and growing up in the countryside  Where her love of travel came from  Starting to learn Spanish in school and how her teacher inspired her Having a knack for learning languages  Finding a diary entry from when she was 15 years old Having an ambition to learn Spanish and French and wanting to live in Spain  Getting to visit Spain at 16 on a sports camp  Having her eyes opened and feeling invigorated while travelling on the road  Why A'Levels were such a slog and hated being told what to do  Being confident about travelling  Deciding to travel around South America  Getting into drugs and going down a self destructive path  Heading back home to go to university  Spending 6 months in Barcelona - working in a pizza restaurant and living in a tent Getting her degree Being taken further down the path and still being self destructive  Making changes at 32  Wanting to explore and see more of the world - spending time in South Africa Getting in more and more trouble  Turning 30 and heading to South Korea to work as an English Teacher  Having the best and worst moments of her life Hitting rock bottom and deciding not to drink ever since Getting in trouble, and having the fear of losing her life Partying with Chinese Dwarfs  Seeing how bad her behaviour had gotten Feeling and being alone on this part of the journey  Drinking 4 nights a week The hardest part - being faced with this situation of not knowing who she was  Who is Lauren? Having to deal with difficult emotions. Feeing so vulnerable  The night she decided to quit drinking  Creating 'We Love Lucid' and how it helped her stay connected with the sober community  Visiting the vast empty spaces in Mongolia  Growing up with horses and riding horses  Wanting to ride horses in Mongolia and how it turned in to a trip of self discovery  Trying to figure out the next steps Why life is not just good or bad - it's a mixture of everything  Heading to the South of Spain and doing a workaday experience over there How the idea for - We Love Lucid came about  Not having a positive view of sobriety  Thinking about her experiences as a sober person travelling  Starting to run the trips  Why the trips are all about connecting with sober people  Cycling from Beer to Soberton…. Why not all projects turn out how you want them to  Not wanting to be a quitter Getting to 70 miles….. Why it was a bit of a failure, but also a valuable lesson at the same time  Riding up the East Coast of Korea on a bike to North Korea The goodness of people  How travel and adventure changed after having her daughter Feeling as though her world has been shrinking How it affected her mentally - with not being able to travel  The realities of being a single mum in Scotland How her life seems so normal Starting to go away with her daughter  Being on a road trip in Portugal for 1/2 months  Trying to escape the winter in the UK Needing to stay in the UK and going with that  Starting to accept the reality  Wanting to start her blog - "Adventures of a single, sober mum"  Being able to afford a micro camper  Why trips are a condensed school of life  The beauty and joy of the quiet moments Walking with 12 women on the Santiago de Compostela  Mandy Manners - Sober Coach  She Recovers Foundation  How to connect with Lauren The stigma around being a single parent  Wanting to feel more empowered Final words of advice for other women Change is possible  Being inspired by Terence McKenna  Try something hard, push yourself out of your comfort zone.    Social Media Website: www.welovelucid.com - The UK's First Alcohol-free Travel Company  Instagram: @welovelucid  Substack: adventuresofasobersinglemum.substack.com
• 
  Helen Dainty – First Woman to Cycle Across Libya & 9 Years Living on £50 a Week by Bike 26.05.2026 38p

  In this Tough Girl Podcast EXTRA episode, we catch up with Helen Dainty — solo female cyclist, self-described "full-time global hobo," and one of the most committed long-distance bike travellers you'll ever meet. For the past decade, Helen has spent nine years on the road, travelling exclusively by bicycle and living on around £50 a week. She's cycled across Australia, ridden from London to Nordkapp and back, travelled extensively through the Middle East and North Africa — and in 2025 became the first woman to cycle across Libya. When war in Sudan forced her to abandon an overland route into East Africa, Helen adapted and rerouted — because that's what life on the road demands: flexibility, resilience, and the ability to trust the process. In this episode, we dive into what's happened since we last spoke in January 2022. From navigating complex visa systems (including Algeria and Libya), to travelling with police security details, being detained in Libya, and accepting incredible hospitality through the Warm Showers community — Helen shares the raw, practical realities of long-term cycle touring. We also talk about: The logistics of visas with a British passport Working with visa agents and last-minute plan changes Cycling in Algeria and Libya Budget travel (sticking to AUD $100 per week) Her bike setup — switching from chain to belt drive Schwalbe Marathon Plus tyres and long-distance reliability Not collecting souvenirs and living with less Documenting her journey on YouTube (and the time spent editing!) Saying yes to unexpected opportunities Helen also opens up about going through perimenopause and menopause while cycling through deserts — dealing with extreme sadness, brain fog, hot sweats in the middle of the night, and coming out the other side feeling stronger and more balanced. At 47, she believes she has another strong decade of adventure ahead — and she's not slowing down. Looking forward, Helen plans to spend the next two years cycling down the west coast of Africa in an attempt to circle the continent, before eventually heading back towards Australia through Asia. Her advice for women wanting to do something different? Say yes to the opportunity — you can work out the details on the way. Accept without hesitation. Raw, honest, practical and deeply inspiring — this is a powerful catch-up with a woman who has built her entire life around two wheels. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Helen Catching up since we last spoke Cycling through the Middle East and Africa  TGP Episode - January 2022 -  TGP Extra Episode -  What's changed?! Going back to the start of 2022  Taking the ferry from Turkey to Lebanon  Flying home to surprise her family for Christmas  Setting off toward Iran in 2022  The practical side of travel - visa's, entering and leaving countries (with a British Passport) Saudi Arabia and Oman using a E-visa system  Getting a visa for Algeria - paperwork, needing to be in your home country while applying for the visa, face to face visit to the Embassy in London  Visa's for Libya - not being issues and needing to work with a contact to get a visa  Using a visa agent - Tap Persia  Last minute change of plans and trying to extend a 2 week visa while in the country - which proved impossible  Booking accommodation to get the visa  Cycle touring being a little stressful at times Cycling in Algeria for a few days and what the experience was like Warmshowers hosts  Accepting hospitality  Having an Algerian security detail (police) and what that entails  Needing to trust the process  Having her passport taken off her… Arrested/detained in Libya by the police  Finding affordable accommodation  Tourist sites in Algeria and Libya  Not meeting other bike packers in Libya  How it all happened…. Saying yes to opportunities as they present themselves  Libyan Cycling Centre  Starting to share videos on Youtube and documenting her trips  Working on improving the sound quality  Aiming for 8 min vlogs The time spend editing…. Sticking to her budget of AUD $100 a week The bike, the bike set up and new gear Changing from a chain to a belt drive  Getting a new saddle - Repente  What is a belt drive and needing a specific frame for it and how it works  Why it's popular with long distance tourers  Schwalbe Marathon Plus tires  Not collecting souvenirs  Day to day emotions and loving life on the road Not having any plans to stop cycling  Heading into Western Africa - and taking 2 years to cycle down the coast  Planning to cycle back to Australia through Asia 47 years old - another good decade ahead of her Going through menopause 3/4 years ago Not knowing what was happening in 2021/2022 and not undertaking that she was going through perimenopause  Experiencing extreme sadness and brain fog  Feeling more balanced and having less brain fog, and less depression bouts Having hot sweats in the desert, in the middle of the night  Feeling glad to be on the other side of it Starting to think about bone density  Cycling down the West Coast of Africa  Using this downtime over winter to plan out her route and sort out visa's. Taking her dad to Ethiopia  How to connect with Helen on social media and follow along with her journey  9,570 subscribers on YouTube - wanting to reach 10k!  Final words of advice for women who want to do something different and take on new challenges  Say yes to an opportunity -you can work out the details on the way Accept without hesitation!    Social Media All links: helsonwheels.bio.link   Instagram: @hels.on.wheels  Facebook:  @Helsonwheelswithmlt  Youtube: @helsonwheels 
• 
  Chloe Stead – From Navy Life to Nomadic Living, Caminos, Grief & Choosing a Simpler Way 21.05.2026 59p

  In this episode of the Tough Girl Podcast, we meet Chloe Stead — 42 years old and currently living in a rustic tiny shack in the bush in Tasmania with her husband — but her journey to this simple life has been anything but ordinary. Since 2008, Chloe has been living a travelling, nomadic lifestyle. After leaving school at 18 to join the Navy and later working in health and safety in Perth, Australia, she reached a quiet breaking point while staying at the Whim Creek Hotel in 2006. A simple but powerful thought surfaced: There has to be more to life than this. Within a week, she sold her house, packed up a shipping container, took her dog, and began driving solo around Australia with just $500 AUD — despite being petrified of sleeping in a tent. That leap of faith set the course for the next chapter of her life. But Chloe's story is not just about adventure — it's about grief, reinvention, and learning to live on her own terms. After the sudden death of her partner Willy in 2013, everything stopped. In the depths of grief, Chloe stepped away from social media, let go of her old life, and slowly began again. Meditation, yoga retreats, and eventually walking the Camino de Santiago in 2014 became turning points. Carrying everything on her back, she discovered a deep love for minimalism, simplicity, and self-reliance. Over the years, Chloe has: Walked multiple Caminos including the Camino del Norte, Camino Primitivo and Via de la Plata Hitchhiked and walked along the beaches of Uruguay Taken a 10,000km road trip with her dog Dexter Lived off less than $100 AUD per week Worked seasonally to fund months of adventure Cycled from Alaska to San Francisco (86 nights in a tent!) Walked the Wales Coast Path and the Portuguese Camino Chosen to stay off social media to be fully present on trail Now married, Chloe continues to design a life built around freedom, movement, and intentional simplicity. With big adventures planned for 2026 — including walking the South West Coast Path and the GR10 — she shares honestly about navigating partnership on trail, managing knee issues, strength training gains, and why getting to the start line is often the hardest part. This conversation is about: Letting go of possessions and expectations Living with uncertainty Processing grief through movement Creating "trail life" off-trail Why you don't need technology to experience adventure Trusting that the universe conspires to keep you going And why you should "give it a crack and get to the start line." Chloe's message is simple but powerful: Life is uncertain. Don't put things off. If there's something you want to do — take the plunge. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Chloe 42 years old, currently living in Tasmania in a rustic tiny shack in the bush with her husband  Living a travelling lifestyle since 2008 What was the lead up to making changes in her life Leaving school at 18 and joining the Navy 2006 living in Perth, Australia  and having a job in health and safety Starting to feel different when staying at the Whim Creek Hotel Thinking that there has to be more to life 100 things to see and do in Australia before you die  Selling her house within a week, filling up a shipping container Taking her dog and starting to drive solo around Australia  Being encouraged by a friend - to just do it!  Not being in tune with herself  Highlights from spending time on the road, driving around Australia  Starting off with $500 AUD and getting a job  Spending the trip just driving around  Being petrified of staying in a tent Pitching her tent and staying in it for the first time Meeting a boy, Willy (which wasn't part of the plan!)  Deciding to move to New Zealand (2009 - 2010) Backpacking around Europe for 3 months Planning every day and having a very tight schedule  Feeling disheartened with her experience  Needing to do something spontaneous  Backpacking around Cambodia for 3 weeks with no plan  Seeing a flyer about yoga and meditation Struggling with mental health and things in life  Doing a yoga retreat in Australia and doing a deep dive into meditation  Starting to work in farming around Australia  2013 and the year of her 30th birthday Deciding to go to South America to visit Machu Picchu  Willys death and how it stopped everything  Not knowing how to cope The funeral and not wanting to live where she was living or work where she was working  Getting rid of her phone and getting off social media Starting again and wanting to forget  Needing to deal with the grief  Going back to mediation and doing a workshop which helped  Learning about the Caminos in Spain  Walking the camino in April 2014 (The way of st James) Not knowing what she was doing and carrying far too much stuff Learning a lot on the way  Not being very open on the French Camino  Learning a lot from Willys death and making a promise to him  Doing what she wanted to do with her life - no excuses  Falling in love with a minimalistic, simple way of life Waling with everything on her back and how it agreed with her Finding her passion and purpose  Living this simple life Needing to create trail life, while off trail  2016 - waling the Camino del Norte and the Camino Primitivo 2017 - hitchhiked and walked along the beaches in Uruguay Feeling safe and not feeling alone  2018 - ten years since starting her nomadic journey and taking a 10,000km road trip with her dog - Dexter Needing to sort out her stuff in the shipping container  Feeling so much lighter without all of her possessions  Losing Dexter in 2019  Doing a silent retreat in Bali  Wanting to do a 5 year walk around the world Not having any more responsibility and having ultimate freedom  Working in Tasmania in 2020 and dealing with Covid and why it was so difficult  Buying a block of land and a 1976 Volkswagen Kombi Van Self reliance and simplicity  2022 and the world starting to open up again  Starting to work again to make money and giving up on the idea of the 5 yr walk around the world Her 40th birthday and wanting to walk 2,000km to celebrate it  Meeting Will  2023 - Walking the Wales Coast Path and the Portuguese Camino Discovery the Tough Girl Youtube Channel!  Buying the Cicerone - Wales Coast Path Guidebook Trying to plan the first few days Wild camping on her first night  How things just kept working out  Heading to Bali in 2024 Doing some backpacking in 2025, throughout Vietnam, Laos and Thailand Needing to thru hike these caminos by herself  Finishing the Camino Via de la Plata. Getting married!  Being the planner in the relationship  Deciding to do a bike trip in America - cycling from Alaska to San Fransisco (86 nights in the tent) The challenges of adventures with a partner and navigating them together  Needing to focus more on recovery and needing to put more effort into training before adventures  Adventures booked for 2026 - Walking the SWCP and the GR10! Starting 1st June! Thinking this is crazy and how am I going to do this!  Why you just need to start and the rest will unfold  Why getting to the start line is always tricky - mentally  Noticing her improvements in running at park run after strength training Having some knee problems  Starting on the creatine and having more energy during the summer The South West Coast Path  Not being on social media and being in the moment. Final words of advice for other women who want to live life differently and live life on their own terms  Life is pretty uncertain, and definitely our time here is uncertain.  Don't put things off to the future. If there's something that you want to do, take the plunge. The universe conspires to keep you going  Learning to live with less over the years and how money has become more abundant  Working for 6/7 months of the year, and 1 month of earnings goes towards her future  Living off less than $100 AUD a week  Stopping working after earning $20,000 dollars and coming back to a $3,000 dollar tax cheque Give it a crack - get to the start line. Keep that dream at the front of your mind  Don't be afraid NOT to use technology on trails - walking the trails with just a guidebook or map    Social Media None.
• 
  Aisyah Rafaee - 2x Olympic Rower on Comebacks, Mental Strength & Redefining High Performance in Your 30s 19.05.2026 46p

  In this episode of the Tough Girl Podcast, we're joined by Aisyah Rafaee – a two-time Olympic rower from Singapore who competed at the Rio 2016 and Paris 2024 Olympic Games in the single scull. After taking an eight-year break from the sport, Aisyah made the bold decision to return—qualifying for Paris 2024 as one of the oldest athletes in the field and redefining what it means to be a high-performing athlete in your 30s. Originally from Singapore and now based in Boston, USA, Aisyah grew up with four brothers and discovered rowing after being scouted during an indoor competition at school. With limited rowing culture and opportunities in Singapore, she carved her own path—training overseas in Sydney, qualifying through a fiercely competitive Asian selection process, and representing Singapore on the world stage. But her journey hasn't been linear. From struggling with pressure at her first Olympics to working with mental skills coach Hansen Bay, from stepping away from elite sport to rediscovering her love for movement, from fracturing her ribs a month before Paris to qualifying with just six months to go—this is a powerful conversation about identity, resilience, vulnerability, and growth. Now working as a HYDROW Athlete and Mental Performance Coach with 3HP Athlete Coaching, Aisyah shares insights on: Building confidence and resilience Letting go of expectations Separating identity from performance The realities of returning to elite sport after time away Training and mindset during pregnancy Why rowing is a lifelong sport Her philosophy of the 3Hs: Happy, Healthy & High Performing This episode is about trusting your timing, embracing new chapters, and asking yourself: Is this smart for me? Aisyah's story is proof that it's never "too late" to chase a dream — and that high performance can evolve with you. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Aisyah Being based in Boston, USA Originally from Singapore  Working as a HYDROW Athlete  Working as a Mental Performance Coach 3HP Athlete Coaching  2x Olympic rower in the single sculll Competing at the 2016 and 2024 Olympics  Learning to live a normal life outside of sports  Growing up in Singapore with 4 brothers 3 older brothers and 1 younger brother Being sporty and learning to be competitive  Living a simple life and being raised by her mum after her parents got divorced Not knowing where her mindset comes from Wanting to be the best version of herself  Not being surrounded by high performance individuals  Starting rowing, Singapore not having much of a rowing culture  Getting scouted at her secondary school during an indoor rowing competition  Singapore Rowing Association The importance of hight in rowing  5'8 (173cm)and being tall for an Asian Woman  Learning how to row on land with the ergo  The challenges and continuing to show u to training  Not enjoying it at first Getting out on the water and spending more time in the water than on the water The lack of opportunities in Singapore Why the Olympics was not on her radar  Wanting to be the best at it and wanting to represent Singapore  Team sport  (Netball) V individual endeavours (Rower) The South East Asia Games Rowing in a single scull Winning gold in 2013 and beating a 2x Olympian  Quitting her job and training full time in Australian  When the seed got planted about going to the Olympics Deciding to go and train over in Sydney, Australia  Building confidence and winning competitions  Qualifying for the 2016 Olympics - the Asian Qualification Criteria for that cycle  16 countries competing for 7 spots Dealing with the pressure of going to the Olympics and being able to perform at the highest level  The weight of expectation and not being able to perform  Working with the mental skills coach Hansen Bay The power of letting go of expectations, facing the fear, how losing can tie into identity, building confidence and resilience The practical side of mental preparation  Communication and trust  Learning how to be vulnerable  Why it took more than 1 session  Taking an 8 year gap and what happened  Trying to retire from sports and wanting to focus on her career 2018 and deciding to do some soul searching and heading to the USA to work as a rowing coach in Boston Meeting her current husband Getting into marathon running and thinking about trying out for the Paris Olympics 2023 - visiting Paris Thinking she was too old to row in the Olympics in her 30s Having 6 months to qualify for the Paris Olympics  Qualifying in April 2024 and getting the last spot available  The Paris Olympics and what it was like Fracturing her ribs a month before the games Having her family there to support her  Handing the pressure the 2nd time around Motivation during training Keeping her eye on the prize Moving her body Being in a different chapter in her life Being a HYROW Athlete and how it works Advice for women who want to get into rowing Why it's a lifelong sport How to connect and follow along with Ariesyah 3Hs - Happy, Healthy and High Performing  Training for a marathon in 2026 and finding out she's pregnant! Fitness and health during pregnancy Top tips and advice to listen to your body Is this smart for me? Think of the bigger picture    Social Media Website: 3hpathlete.com  Instagram:  @ariesyah @3hpathlete   
• 
  Lauren Roerick "Longway" – Thru-Hiking the World: PCT, HexaTrek & Te Araroa 12.05.2026 42p

  Lauren Roerick, known on trail as Longway, is a long-distance backpacker, filmmaker, and outdoor educator who has hiked across North America, Europe, and Oceania. From the Pacific Crest Trail to New Zealand's Te Araroa, and becoming the first North American woman to thru-hike France's 3,034 km HexaTrek, Lauren shares her adventures and the lessons they've taught her. In this episode, she talks about stepping into the world of long-distance hiking in her 30s, navigating challenges on remote trails, making decisions in the moment, and learning to trust herself. Through her storytelling and filmmaking, Lauren inspires women to build confidence, resilience, and a deeper connection with the outdoors—proving that it's never too late to take that first step. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Lauren Long distance backpacker and film maker Currently in California, but normally based out of Vancouver, Canada Her early year growing up in a small city in Southern Alberta called Lethbridge Not getting into backpacking until her 30s Playing a lot of sports, being a gymnasts, playing rugby and doing jujitsu  What changed in her 30s A walk in the books by Bill Bryson - the classic thru-hiker read  Having the courage to take the step to make her dreams come true Why the first step is the hardest  You get one life…. Being willing to sacrifice the other things  What's really important to you Support from family  March 2020 and being on the trail when the pandemic started  Moving in with her mum in Southern California for 4 months  Making the decision to leave the trail  Why it wasn't an easy decision to make  Heading back the following year (2021) and not knowing if she would get the chance to hike again Being made redundant after 6 months  Finding a southbound permit for the PCT at the end of June  Being drawn to hike on long trails  Making life long friendships and building community while hiking  Starting to document her hikes as soon as she started Vlogging for THE TREK Being a documenter - but not having experience in vlogging  Her biggest challenge while being on the PCT  The fires, the weather and needing to adapt to the trail Making the decision to fly to Colorado to hike the Colorado Trail  Doing back to back hiking since 2023 Wanting to make a career out of this  Needing to go all in  Deciding that it was ok to be tired Her love for the trails Taking things a little slower when you need to  Finding a balance that works for her Deciding to hike the HexaTrek  Choosing a trail off the beaten track  Not speaking French  HexaTrek is a 3034 km hiking trail, connecting 14 of the most beautiful nationals parks and crossing France from the Vosges to the Pyrenees. The people on the trail  Wanting to make more solo decisions and building those skills Making decisions when you don't have good options  Trusting her gut and intuition  Learning acceptance while on the trail  Thoughts on the Hexatrek and why it's not a beginner trail Spending 4 months on the trail (121 days) Feeling strong and fit at the end of the trail Having 3 months before heading out to New Zealand to hike the Te Araroa Trail  Heading NOBO on the TA - starting in Bluff and heading to Cape Reinga (the non traditional way) Highlights from the trail and why it's such an interesting trail  The hut system in New Zealand Why it's not just about the hiking  The logistics off the trail - and why it was frustrating  The lessons learned from hiking the TA  Changing from a purist hiker to a hike your own hike, hiker. Making it her own adventure, doing side quests and making the adventure unique to her Sharing her stories online and hiking while being observed  People expectations of her while hiking  Figuring out what works for you  Hiking in Georgia - and loving it! Transcaucasian Trail Nutrition and food while on the trail Eating the same food day after day and being ok with it Wearing trainers on the trial  Hiking Plans for 2026 Hiking with a group of content creators - The Drakensberg Grand Traverse, South Africa  Working with Jack Wolfskin  The Wolf Trail  Being booked out until October  Feeing excited about the future  Advice and tips for new hikers - the tropics that should be talked about me Don't get overwhelmed by the whole trail How to connect with Lauren online Final words of advice for women to step outside their comfort zone  It's okay to want things for yourself. It's okay to prioritise yourself and your dream - even it that sometimes means putting them ahead of other people's goals.   Social Media Website: www.laurenroerick.com  Instagram: @laurenroerick Youtube: @laurenroerick  Patreon www.patreon.com/laurenexplores  
• 
  Paula McGuire – Stroke, Autism Diagnosis & Why She's Still Saying Yes to Adventure 05.05.2026 44p

  In this Tough Girl Podcast EXTRA episode, we catch up with Paula "Must Try Harder" McGuire — author, speaker, triathlete, wing-walker, double TEDx speaker, mental health ambassador… and proudly, a trier. Based just outside Glasgow, Paula has been adventuring since 2015 and has built a reputation for trying something new every day — including completing 366 new experiences in 2020. But the years since we last spoke have brought extraordinary challenges. Paula shares openly about being diagnosed as autistic at 44, having a stroke at the end of 2021 and developing epilepsy, going through a divorce after 15 years of marriage, losing her home to a flood, and navigating post-stroke fatigue — all while spending six months in enforced van life. We talk about how adventure supported her through the hardest moments, how her neurodivergent brain fuels her love of planning and trying, and why you don't need to be the best at something to enjoy giving it a go. Paula also reflects on writing her book Adventures for Bored Adults (commissioned by Penguin), rediscovering her love of swimming, and learning acceptance in the face of uncertainty. Honest, funny and deeply human, this conversation is about resilience, identity, and continuing to say yes — even when life doesn't go to plan. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Paula Being based just outside of Glasgow Being adventuring since 2015 TGP Episode  Working as an electronic note taker and captioner for deaf people TGP Extra Episode  6 years since we last spoke  How things have changed over the past few years in quite negative ways before eventually turning to a positive thing  In 2020 trying something new every day 366 new things (leap year!) Starting off the year really positively  How it became an adventure in creativity Feeling exhausted after the year was over  What that the last few years have taught her  Figuring out her place in the world of adventure  Being ready to relax  Social media not coming naturally to her  Struggling with the negativity of social media  Paula has tried hard enough - Paula is done. Being diagnosed with Autism at 44 6 months of enforced van life (November 24 - May 25) At the end of 2021 having a stroke and developing epilepsy  Her husband leaving her after 15 years and going through a divorce  Losing her house after a flood  One thing after another  Feeling that the universe had turned against her Feeling very lucky Brain tumour?? Start to prepare for Paula last Christmas  Moving on with a stroke and the potential for more strokes in the future  How the adventures from before really supported her Reminding herself of things she achieved, things that she'd failed at and survived Adventure and acceptance  Continuing to do fun things    A to Z of Adventure Post stroke fatigue  Not sticking to things - buying all the gear Getting the most mental stimulation in the trying  Wanting to be the person who tries it all  Her love for swimming and going back to it again and again Her neurodivergent brain - the planning, the execution, the reflecting  Being butterfly minded  Why you don't need to be the best at everything to enjoy having ago Coping with how your brain works  How her entire life has become clear after her diagnosis Advent(ure)  Writing a book commissioned by Penguin Book: Adventures for Bored Adults: Games. Challenges. Activities. Treats. How to connect with Paula on social media Supporting people with mental health Advice for women going through lots of challenges    Social Media Website: www.paulamusttryharder.co.uk Instagram: @pmusttryharder Facebook: @pmusttryharder
• 
  Rebecca Dent: High-Performance Dietitian for Ultra Runners & Mountain Athletes 28.04.2026 47p

  Rebecca Dent is a high-performance dietitian specialising in ultra runners and mountain sport athletes — from passionate recreational runners to world-class professionals. Based in the Chamonix Valley for the past 10 years, she combines her expertise in performance nutrition with a life immersed in ski touring, trail running, mountaineering, and the mountains she loves. In this episode of the Tough Girl Podcast, Rebecca shares her journey from the Forest of Dean to the French Alps, balancing elite-level training with everyday life, and the nutrition strategies that help athletes optimise performance, recovery, and health — particularly for women navigating hormonal changes and perimenopause. We talk race day fuel, strength training, managing limiting beliefs, and why it's never too late to start a new adventure.  Whether you're chasing your first trail race or aiming to summit Mont Blanc, Rebecca's insights will inspire you to push your limits while taking care of your body.  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time).  Support the Tough Girl mission via Patreon: www.patreon.com/toughgirlpodcast   *** Show notes Who is Rebecca Working as a high performance dietician for 25 years Starting out in the NHS, before moving into elite sport Focusing on climber and ultra runners Moving to the Chamonix Valley in the French Alps, 10 years ago Training for an ultra race in Snowdon Being passionate about ski touring, trail running, hiking, climbing and spending time in the mountains  Growing up in the Forest of Dean in a little village Spending a lot of time outdoors  Starting trail running in her teenage years  Always enjoying athletics and being inspired by the women on TV  Doing GCSE PE and A'Level PE Having fun doing sports in a team environment  Deciding what to study at university  Niching down in her career Being exposed in the NHS to different areas of health care Starting to enter trail races and pushing herself physically Her running journey and progression in the sport Entering into races for fun Following a training plan for a 50k trail race in Snowdon Using Training Peaks and working with a coach Doing approx 7hr of training per week Using sports drinks, gels, kindle mint cake, chews and jelly sweets Needing to get good at running up hill Doing 2, 1hr gym sessions per week 46 years old and why it's so important to strength train Perimenopause and changes in hormones Changes in body composition and carrying extra body fat Starting to work with a personal trainer once a week How a change in hormones can affect your confidence and mood  Feeling stronger and lifting heavier How the extra's were creeping in Eating well and focusing on things that were easy to change Focusing on the protein  What a typical breakfast, lunch, and dinner looks like  Keep things simple and nutritious Doing a recovery shake after the gym Race day nutrition - before, during and after Being guided (by her husband) up Mont Blanc - up and down in 1 day Struggling with acclimatisation  The mental side of running and climbing  Reflecting and working on her limiting beliefs  Being able to regulate thoughts that are't helpful  Reframing thoughts  Dealing with disappointment  Being good at feeling your feelings  Planning, logistics, and being organised Deciding to pull back and focus on resting and recouping  Doing an ultra every 2 to 5 years  Being a procrastinator  Having to make training a priority  Why it is hard sometimes  Needing to have a balance with life Why some things do need to be delayed  How to connect with Rebecca on social media Final words of wisdom and advice  It's not too late!!!! Find what it is you're interested in    Social Media Website: highperformancedietitian.com  Instagram: @high_performance_dietitian  Facebook: @HighPerformanceDietitian   
• 
  Manika Gamble – Racing 155-Mile Desert Ultras & Chasing Bold Adventures 21.04.2026 34p

  In this episode of the Tough Girl Podcast, we meet Manika Gamble — an Atlanta-based trail runner who thrives on testing her limits in some of the world's toughest ultra races. Manika's running journey started with casual neighbourhood runs, but soon she found herself racing 155-mile desert ultras in Africa, tackling Mongolia's Gobi March, and pushing through multi-stage, extreme endurance events. She shares the highs, the lows, and the mental grit it takes to keep moving when every muscle is screaming. We dive into: Training by feel, without a watch or GPS Fueling, hydration, and surviving the desert heat Coping with pain, blisters, and fatigue without relying on painkillers Recovery strategies, sleep, and balancing life with training The mental challenges of multi-day ultra races Staying motivated and tackling new adventures outside your comfort zone Manika's message is simple: don't let fear hold you back. Find what excites you, lean in, and see what you're capable of. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Manika Being based out of Atlanta, USA  Trail Runner Currently training for a race our in Morocco Running every since she was a child but being new to long distance running Always being an active child  Going out for the track team and how it became her whole life Focusing on 100 m and 400 m hurdles Wanting to run further Dreaming of the day she would be able to run casually  Starting with 20 min runs throughout the neighbourhood  Signing up for more and more races from 5k, up to Marathon distance  Deciding to take on an ultra race  Seeing a YouTube video of a man running in Namibia, Africa  Signing up for the race and giving herself a 1 year time line to train for  The running logistics and what her training looked like  Being a laidback person when it comes to a training schedule  Not running with a watch or gps tracking device  Training based on feel and time  Leaning about fuelling and nutrition and how to manage herself in the desert Carrying everything she needed on her back for 7 days while running through the desert Learning how to hydrate probably  What worked well nutrition wise while racing  Using Tailwind Powder  The mental and emotional side of the challenge Why it was so tough  Why it was such a beautiful race  Issues with her feet and dealing with blisters  Dealing with pain and not being able to block it out  Not being able to take pain medication - due to the heat and potential damage to organs  Telling herself - you're not going to stop  Trying to divert her mind from the pain  Camp life  Finishing the race and the thoughts running through her head  Never Again…. Sprinting V Longer Races What does recovery look like? Incorporating creatine into her diet, resting more, prioritising sleep and taking on less races  Taking 5g of creatine in the morning, and 5g in the evening Taking other supplements, Magnesium, potassium and starting to take athletic green in the future  Trying to have a well rounded diet based on feel with a focus on protein, fibre and carbs Trying the carnivore diet but not having the energy to run Waking at 4am - but staying in bed till 6am  Not napping during the day   Heading over to Mongolia to race the Gobi March (250km across the desert) Racing the Planet  Racing on green trails through the Mongolian Desert  Getting very tired of eating the same food day after day  How things changed mentally having done the Nambia Race previously  Getting bored of the green pastures - being ready for it to be over  Feeling mentally drained on her 2nd Ultra  Too much too soon? Racing in Mongolia only 6 weeks after Nambia  Racing the Planet - Grand Slam Challenge  Trying to raise funds to race an ultra in Antarctica ($14,100) Fitting training into her life and work  Having a pretty flexible schedule and stating to work with brand Using running as work  Stone Everest, Atlanta Challenge (May 16th & 17th)   Races for 2026 Training for a team relay 100k challenge  Running a Marathon in Morocco Running a 3 day stage race through Utah  How to connect with Manika on social media  Advice and top tips for other women who want to take on new challenges Outside of just do it  Don't allow fear to rule you Find something that intrigues you and go with that    Social Media Instagram: @manikaruns  Youtube: @ManikaRuns   
• 
  Lisa Jackson: Still Running After All These Tears — Grief, Running & the Triumph of Tenacity 14.04.2026 51p

  Lisa Jackson is a hypnotherapist, running writer, Runner's World columnist, and the author of three bestselling running books, including Your Pace or Mine?, Running Made Easy, and her deeply personal latest release, Still Running After All These Tears – A Runner's Journey Through Grief. Originally from South Africa and now based in Worthing, UK, Lisa is a veteran of over 100 marathons and two 56-mile ultramarathons — despite often coming last. A proud reminder that endurance sport isn't about talent or speed, but about showing up, again and again. In this powerful and emotional episode, Lisa shares her journey into running, from hating sport as a child to rediscovering running at 30, navigating disastrous races, and learning to reset expectations through walk-run strategies. She opens up with raw honesty about her husband's terminal lung cancer diagnosis, how running helped her survive the darkest moments of caregiving and grief, and what it means to lose — and slowly rebuild — your running mojo. We dive into running through trauma, comfort eating and wine, the power of a ten-minute run, and why sometimes one mile is more than enough. Lisa also speaks openly about death and dying, dignity at the end of life, writing living wills, DNR decisions, death doulas, and how facing mortality can bring clarity, purpose, and peace. This is a conversation about resilience, realistic goals, choosing hope over fear, and why tenacity will always beat talent. Lisa's story reminds us that running doesn't need to look impressive to be meaningful — especially when it helps carry you through loss and into hope. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Lisa Writer and Author of 3 running books  Her latest book: Still Running After All These Tears – A Runner's Journey Through Grief Being based in sunny Worthing  Her early years and coming from a running family Hating sports at a young age  Doing a 5k fun run when she was 10 Not running again for 20 years  Turning 30 and realising her life was at a crossroads Wanting to walk in the footsteps of her parents Being invited to a Race for Life event  Being supported by other women Entering the Great North Run  Everything that went wrong! Being offered a place in the London Marathon Wanting to do another marathon…. Running the Edinburgh Marathon and having an horrendous experience Trying a walk run strategy  Her recovery after the Paris Marathon  Writing her first book: Running Made Easy Jeff Galloway  Book: Your Pace or Mine? Having her husband diagnosed with terminal lung cancer  Learning a lot about cancer, mindset and dealing with medical professionals Turning wounds into wisdom  How running played an important role during her husbands illness Dealing with her loss of running mojo Giving people a roadmap; through trauma, grief and through terminal illness Life lessons for help in a challenging situation  Running through trauma and grief  Being a goal orientated person Wanting to run 100 marathons and visit 100 countries  Throwing her goals out of the window and focusing on keeping her husband alive for as long as she could  Turning to comfort eating and drinking wine  The power of a ten minute run Running mojo - "Running will be your salvation"  Being told to stop running  Needing to reset and recalibrate her expectations for herself Setting the target of running 1 mile Running a park run Running her first marathon in 7 years  Peter Rook Being a cancer thrivers partner Writing her book - running after all these tears Why it was the most difficult book she's written  Feeling drained by the writing Why the tears were healing and necessary  Being a supporter for Dignity in Dying  The realities of death  What stage the bill (Terminally Ill Adults (End of Life) Bill) is at  Talking about death and dying Making peach with our lives Anything that needs to change with our lives going forward  Making the decision to live in hope not fear Marie Curie Writing a living will Signing a Do Not Resuscitate (DNR) for her husband while he was in hospice. How to have a good death Living her life with a sense of purpose Wanting to have someone hold her hand at death Having a death Doula  Wanting to die at home in her own bed Future plans in relation to running and travel The importance of goals  Why its the journey and not the destination Heading to visit Libya  Running the Brighton Marathon in 2026 Wanting to 100 Park Runs Wanting to run 100 Half Marathons  Doing a half ironman….. Being inspired by IronGran  Writing her bucket list Being very good with money Running a 100 mile race….. Not being a naturally talented runner The triumph of tenacity over talent! Wanting to preserve her body as much as possible  Treating her body with respect Coming last in 25 marathons How to connect with Lisa on social media Funny moments in the book! Final words of advice Start every run with a 5 minute walk  Make it as fun as you can Enjoy youself as much as you can  Don't live your life with regrets Why a 10 min run will make you feel like a new person Why running can be your salvation to  Social Media Instagram: @lisaflamingojackson  Facebook: @LisaFlamingoJackson
• 
  Dr. Erin Ayala – Psychologist, Mental Performance Coach & Endurance Athlete 07.04.2026 51p

  Meet Dr. Erin Ayala, a Licensed Psychologist and Certified Mental Performance Consultant from Minnesota, specialising in supporting female endurance athletes. With over a decade of research and clinical experience, she's a published author, sought-after speaker, and advocate for mental health in sport. In this episode, Erin shares insights on: Building mental resilience for endurance challenges Strategies for coping with performance pressure and burnout Balancing high-level competition with wellbeing Lessons from her own journey as a competitive cyclist A must-listen for anyone looking to strengthen their mind while chasing big goals. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Dr Erin - Licensed Psychologist and certified mental performance coach  Being based in the twin cities, Minnesota, USA Her love for working with female athletes Her backstory and being a multi-sport athlete in High School Getting to grad school and starting to get into running  Joining a run club and getting the running bug Working her way up to marathons Meeting her spouse and getting into cycling, triathlons and doing Ironman Moving to Minnesota in 2016  Joining a cycling club and being encouraged to start racing bikes Gravel racing for the past 10 years Growing up in a small, midwestern town. Wanting to look after herself better  Being a workaholic and not prioritising her health or wellness  Stretching herself to thin and not feeling proud of what's going on inside Being very achievement driven Needing to match the internal to external  Being consistent with therapy since undergraduate  Why running and riding can be therapeutic but it can never replace working with a licensed therapist.  Thoughts while running and how they have changed over the years  Being a smoker, waking up coughing and not feeling good Starting running to be healthy and fit again Why it became so much deeper so much quicker  External motivation can only get us so far  The internal motivation is what keeps us going  How running helps her prioritise her "me" time Figuring out the WHY Wanting to get off Strava, not following anyone on it, and not worrying about the social comparison game Getting sucked into the world of social media Starting with your WHY and what does that actually mean  What words do you want people to use to describe you as a person Setting herself up for success  Why her favourite clients are women in their 50s Getting the balance right between going after your goals and managing a relationship  Being supported on her bike adventures, both on and off the road    Doing really long road trips and going back country hiking together  Doing 2 big events per year Planning a race strategy and what the mental side of a race strategy looks like  Nothing new on race day and why the same applies to mental work and mental skills It's never too soon to start.  Doing meditation every day via a free app 3/4 weeks out and getting series about her race goals  Being ready to reassess her goals based upon life circumstances  Taking into account- life - when setting race goals  Life gives us training scores too Tips and tricks while being on the start line to get into the zone. The cognitive piece and psychological piece  Here are my pre-race jitters Feeling anxious at the start line e.g. going to the bathrooms multiple times before the start. Take a deep breath? Breathing  The importance of low and slow breathing and how it helps to balance out the nervous system. The concept of the pain cave  Courtney Dauwalter Taking it to the next level- finishing strong - the final push over the finish line Figuring out - What is the most difficult or most important part of the race? Visualising success…. Toxic positivity  How am I going to respond once the feeling hits? If - then - situation  Responding and dealing with failure and set backs  Letting the disappointment settle in  Reminding yourself that just because you didn't reach your goal didn't mean you are a failure and did anything wrong  Doing everything right and still not hitting your goals  Outcome goals are how we compare to other people  Set process goals and why they are more effective than outcome goals Starting a new podcast with Fiesty Media  Focusing on what she can do The noise on the internet The Feisty Women's Podcast - January 12th 2026 was the launch date - with weekly episodes going forward. Women and sleep and why women are more efficient sleepers than men Focus on the basics Taking on the more taboo topics Book: The Stronger Sex: What Science Tells us about the Power of the Female Body. By Starre Vartan  Sports psychology and why there is so much work to do in this space for women  Research which is specific for women The lack of large scale studies in sports psychology for women How to connect with Erin online  "Skadi"- The Norse Goddess of ice, snow and mountains Words of advice to motivate and inspire other women and girls  Being willing to ask the hard questions around where our expectations are coming from  Why it's ok to make our own rules and break them  Going back to your value system Does leaning into this experience make sense for me?   Social Media Website: www.skadisportpsychology.com  Instagram: @skadisportpsychology @feisty_womens_performance Fiesty Media Podcast: feisty.co/podcasts 
• 
  Jennifer Doohan – Founder of The Adventure Wellness Club, Helping Women Challenge Themselves and Connect in Nature 02.04.2026 42p

  Jennifer is an adventurer, wellness professional, and founder of The Adventure Wellness Club, helping women connect with nature, challenge themselves, and build lasting friendships through experiences grounded in the 3 Cs: Challenge, Connection, and Community. She designs international hiking adventures and UK-based experiences that blend movement, mindfulness, and wellness. Her work spans everything from planning logistics and designing programs to facilitating group hikes, yoga, sauna and ice-bath sessions, and breath work. Jennifer lived in Trentino, Italy for four years, where she learned to speak Italian and fell in love with the mountains and the sports within them, including ski touring. Over time, she has also run ultra marathons and bike packed long distances. Adventure is what makes her feel alive! As a late-diagnosed ADHDer, her adventures are rooted in wellness and informed by research like the 3 Day Effect, showing that just three days immersed in nature can boost attention, creativity, and emotional resilience — benefits especially meaningful for neurodivergent women. Each international trip ends with a sauna experience, which she considers essential for physical and emotional wellbeing. Her experiences encourage women to step outside their comfort zones while feeling supported, mindful, and fully present. Through adventure, movement, and shared experiences, Jennifer helps women slow down, feel capable, and reconnect with themselves and each other. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x   Show notes Who is Jennifer Original from Manchester, but now based in Sheffield When her running journey started Maintaining a good level of base fitness Running 50k in January  Feeling the need to go for a run Getting into ultra running  Supported a guy who did the Bob Graham Round and running one of the legs If he can do it - I can do it to Knowing that she was capable of achieving  Breaking down the goal  Seeing the behind the scenes of planning a run and how it inspired her The Japanese Odyssey  Doing the next best thing - signing up to a race in Italy  Being supported by people along the way  Running the Edale Skyline with Barefoot John  Digging into the planning and learning new planning skills Being impulsive and spontaneous  Being determined enough to do it  Why it's not just about the planning, but also about the execution  Coming up with a rough plan  Planning, hormones, structure  Not having the energy for hill reps and feeling fatigued Beating herself up for not achieving it Having to reframe the situation  The night before the race and doing a race strategy with Chat GPT  Working with a coach - S&C and following a 12 week running plan  Why there isn't a right and a wrong - why it's what works for you Looking at the training plan and listening to her body  Running the ultra marathon while menstruating  Fitting training into life and work  Running to her cleaning job  Starting a marketing contract for 4 days a week Having a rest day on Monday Being forced to find the time Combing running with life  Starting with a running coach and training for a 50k in April in Wales (She Ultra)  The Ultra Race in Italy - being the only British women running   Her aim for the race Why it's not about the other people racing - it's about you Treating it as a fun day out - chatting to people in the mountain huts, changing her top, taking things steady Teaching herself that she could do it Sprinting towards the end, just trying to get there  Gaining new experience  SheUltra Race  Wanting to build her confidence in her physical abilities  Getting into plyometrics - for building bone density  Founding the Adventure Wellness Club and what it's goals are Wanting to bring people together to share her passion  Being diagnosed with ADHD and starting to understand how her brain works and working on her self confidence  Pushing herself out of comfort zone with travel and adventure Delivering her first trip in 2025 Teaching herself that you can make your idea a reality  Ending each trip with a sauna and spa experience  The "3 Day Effect" - spending 72 hours disconnected from technology and surrounded by nature has a breadth of benefits for your mind. Why adventure is key to wellness Looking at herself with more compassion Why it's not just a focus issue Why a diagnosis does change everything Trying medication and working with a nurse practitioner  Starting to realise how awesome she is Seeing yourself in a different way  Issues with ADHD, perimenopause and mental health  Her feelings with turning 40 Becoming more comfortable with not having children Being more comfortable with how her life is Wanting to age as strong as she can - keep pushing it, keep learning what it is capable of  Wanting to go ski touring in New Zealand  How to connect with Jennifer on social media  Developing her website at the moment Final words of advice for other women who want more adventure in their life  The thing that you're thinking of doing that seems scary, follow the thread of that curiosity, it's there for a reason.    Social Media Website: www.adventurewellness.club  Instagram: @adventurewellness.club  Facebook: @adventurewellnessclub