Episodes
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Join us on this episode of the Tough Girl Podcast as we delve into the extraordinary life of Gina Atkinson, a former Royal Signals engineer with a remarkable story of service and resilience. Gina's military career took her to 30 Signal Regiment, where she visited 35 countries during her first five years of service.
Following a deeply personal loss in 2019, Gina embarked on a mission to honour her brother's memory by running/cycling 100 miles a week for a year, raising £10,000 for a local cancer charity and establishing an Art Foundation in his name. Her dedication did not stop there; Gina continued to raise over £250,000 for veterans' charities through a series of inspiring challenges and initiatives, including ultra races and solo adventures across Scotland.
In this episode, Gina shares her journey of coping with grief through fitness and adventure, her experiences in the military, and her passion for supporting veterans and cancer patients alike. From riding across Death Valley to planning her next challenge of running from London to France in 2024, Gina's story is one of resilience, determination, and the power of adventure to heal and inspire.
Learn how Gina's adventures and fundraising efforts have made a significant impact, and gain insights into her motivations, challenges, and the importance of mental health advocacy in her journey.
Join us as we explore Gina Atkinson's inspiring story on the Tough Girl Podcast.
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Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
***
Show notes
Who is Gina Being based on the Wirral, UK Being a fundraiser for Veterans Charities Combining her fundraising with crazy adventures Growing up on the Wirral and why it’s an amazing location Her early years spending time hillwalking in Wales Joining the army cadets at 13 Deciding to join the army as an electronica engineer in the Royal Signals Being posted to 30 Signal Regiment nicknamed the ‘globe trotters’ Visiting 35 countries in the first 5 years Military memories from peace keeping missions Volunteering at the orphanage in Bosnia Making the decision to leave the army Wanting to make a second career and experience something different Starting fundraising for veterans charities almost straight away Riding across Death Valley in America Getting involved in ultra races and going to see places at the same time The Wall Ultra Race across Hadrian’s Wall Dealing with covid and losing her brother at age 52 to stage 4 bowl cancer Coming up with the idea of doing 100 miles a week for 52 weeks - 5,200 miles in memory of her brother. Dealing with grief and needing a distraction Coping with stress and trauma by fitness and adventure in nature Not knowing the next steps Getting post adventures blues at the end of the challenge/adventure Backdoor adventures Raising funds for ssafa the Armed Forces charity Meeting veterans and sharing stories and memories Being an advocate for mental health Raising over £250K for veterans charities and winning multiple awards 300 mile solo adventure across Scotland (3 bucket list challenges in one) walking the West highland Way, paddling the Great Glen, and then walking back on the Great Glen Way to Fort William Getting injured and needing to return in 2024 Not taking a dip in lock ness The planning behind the challenge ideas Taking it from the idea to getting to the start line Sticking to the plan Using YouTube as a resource Testing your kit and making sure your food is nutritious and tastes good Keeping positive while on adventures Motivation and discipline why you need both Quote by D.H. Lawrence, “I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself.” Going back to your WHY Motivation from the GI Jane movie and Legally Blonde Being inspired by the Queen The next challenge in 2024 - running to France from London! Maintaining fitness levels while not on adventures How to connect with Gina on social media Final words of advice for other women who want to do more adventures Starting on your own fitness journey Why consistency is the key for training for endurance events Try and enjoy it and remember why you are doing itSocial Media
Instagram: @goliveit.onelife
Facebook: @GinaGinelli
Military Memories is an anthology of poems from the force’s community.Profits go to Military Charities SSAFA & Sporting Force.
Instagram @Militarymemories2021
Twitter @militarymemos
Book: Military Memories: Military Memories is a anthology of poems written by the forces community. The poems illustrate the journey taken by those who join ... families’ lives and also the trauma we face.
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Join us on the Tough Girl Podcast as we dive into the inspiring journey of Josie Fouts, an athlete, mentor, advocate, and filmmaker who is leading the charge to make mountain biking a Paralympic sport. Based in San Diego, California, Josie's story is one of resilience, determination, and a relentless pursuit of her passions.
Born in Seoul, Korea, and adopted at six months old, Josie grew up in Ohio, USA, before finding her true calling in cycling upon moving to San Diego. Known as "Ms. Stubbornness," Josie embraced cycling not just as a sport but as a means of redefining her capabilities, riding one-handed without adaptations and challenging herself to excel.
Josie's journey took a pivotal turn when she decided to leave her job in 2018 to pursue full-time training for the Tokyo Olympics. Despite not making it to Tokyo, Josie found solace and newfound passion in mountain biking, discovering freedom and exhilaration on the trails.
In our conversation, Josie shares her insights on adaptive cycling, the challenges she faced in rethinking her approach, and her advocacy to include mountain biking in the Paralympics. She discusses her role as an upper limb mentoring coach, her nutrition strategies for endurance challenges, and mental tips to overcome obstacles.
Don't miss Josie's story of resilience, her groundbreaking work with Tread Setters to promote inclusivity in cycling through filmmaking, and her empowering advice for women looking to make a difference in the world.
***
Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
***
Show notes
Who is Josie? Asian, American, Adoptee and Amputee Based in San Diego, California Trailblazing for or mountain biking to be a Paralympic sport! Bio on Instagram - “Mad scientist on a mission to single-handedly save the world with cycling!” Why she’s known as Ms Stubbornness Reinventing herself during the pandemic Born in Seoul Korea, before being adopted at 6 months old and growing up in Ohio, USA Getting into cycling when moving to San Diego and using it to commute to work Riding one handed and not using any adaptations Changing her mindset Deciding to quit her job in 2018 and training full time for the Tokyo Olympics Looking into prosthetics and what would work with her and the bike Making the decision to quit her job Having an adapted mindset Wanting to get in the best shape of her life Feeling over worked and underpaid and taking a step back The 3 red flags with her work and knowing she needed to make a change Being an athlete full time and why it was awesome Getting multiple degrees in nutrition and putting her knowledge into action Working towards and end goals Funding and paying for a coach and training while not working Not making it to the Tokyo Olympics and why she’s grateful Having the pressure taken off and figuring out what she wanted to do Finding herself mountain biking and loving the freedom Starting to rethink her stubborn mindset Limiting herself by not using a prosthetic Spending time on mountain biking trails in nature Why don’t the Paralympics offer mountain biking? Deciding to focus her time and energy on what she can control and change Being an upper limb mentoring coach Making it up as she goes The White Rim Trail Challenge Filming the adventure - Tread Setters - A group of para-cyclists attempt to ride the White Rim Trail through the heart of Canyonlands in one day with the hope of creating awareness around people with disabilities and growing a more inclusive cycling community. Tread Setters Film Nutrition and fuelling for challenges and why read food is so important Eating locally sourced and regenerative products Mental tips and tricks to push on through the hard times and why thinking about physics helps Why you create your outcome Thinking about what’s going to get her through the difficult section How to connect with Josie online Advice for women who want to change the worldSocial Media
Instagram: @ms.stubbornness
Facebook: @ms.stubbornness
Movie: Tread Setters
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Jen Benson is a runner, writer, running coach and mum of two.
Along with her husband, Sim, she has co-authored 10 books including Smart Running, The Camping Bible, Wild Running and The Adventurer's Guide to Britain.
She has an MSc in sport & exercise medicine and is currently a PhD researcher exploring the phenomenology of running.
Jen has run more than 50 marathons and ultras, including the 100-mile Arc of Attrition in 2024.
Her new book on women in ultrarunning, The Path We Run, is out in September.
***
Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
Show notes
Who is Jen Intro to her life and work Publishing 3 books in 2024 Book: Smart Running: The ultimate guide to becoming a fitter, stronger, more confident runner Book: The Camping Bible: The Complete Guide to Life Under Canvas Book: Great British Walkies: 100 brilliant dog walks through beautiful countryside (National Trust) First speaking to Jen - 23rd July 2019 - Adventuring with her partner and two young children, living in a tent for 18 months! What’s been going on since 2019 The wild year - spending 18 months in a tent Having freedom from the monthly treadmill of paying rent and bills Writing their first book (Wild Running) and wanting to make writing a full time career Writing their second book - Amazing Family Adventures: Fun days out and action-packed weekends. Being back in a proper house since 2016 Son aged 10, daughter aged 13 Researching an alpine adventure book in the Alps Getting back into running and starting to train for a 100 miler Documenting her training for and attempting to finish her first 100 mile race Always being a runner and doing a MSc in Sports and Exercise Medicine specialising in distance running. How pregnancy impacted on her life and withdrawing from her PHD Deciding to go back and do a PHD at Liverpool John Moors University - wanting to look at the meaning of running for couch to 5k runners and ultra distance runners. The battle with negative troughs and how a lack of confidence impacted on her running. Signing up to do a mindfulness course and how it changed her life for the better Deciding to train as a mindfulness teacher Identifying the triggers for what causes the negative spirals The impact of tiredness and sleep deprivation Running through the dark and running through the night The dream of wanting to run 100 miles Book: The Path We Run: A personal history of women's ultrarunning Learning about the history of women in ultra running TGP Episode Ann Trason (July 19th 2016) - American ultra runner who has broken 20 world records & won Western States a record breaking 14 times Barriers for women in ultra running Why running can be an expensive sport Working with her partner to fit in training Being anaemic and how 50% of women/runners can have low ferritin levels Book: Smart Running: The ultimate guide to becoming a fitter, stronger, more confident runner Why it was a dream book to write Book: The Camping Bible: The Complete Guide to Life Under Canvas Top tips for camping Some of the challenges from the past 5 years Planning for work and family life Getting older How to connect with Jen online Final words of advice “Just because something feels scary, that’s not a reason not to do it.” Taking the plunge and doing the scary thingSocial Media
Website: jenandsimbenson.co.uk
Instagram: @jenandsim
Facebook: @jenandsimbenson
X: @jenandsim
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Jo Moseley, a 59-year-old single mum of two grown-up sons, resides on the edge of the picturesque Yorkshire Dales.
In 2019, she achieved a historic milestone by becoming the first woman to paddle-board 162 miles coast to coast from Liverpool to Goole, all while actively contributing to litter cleanup efforts and fundraising for causes close to her heart.
Her remarkable journey inspired the creation of the film "Brave Enough - A Journey Home to Joy," masterfully crafted by award-winning filmmaker Frit Tam. This captivating documentary has garnered acclaim at prestigious adventure film festivals and consistently sells out online screenings.
In 2022, Jo's debut book, 'Stand Up Paddle-boarding in Great Britain,' captivated readers with its stunning portrayal of scenic paddle-boarding spots across England, Scotland, and Wales, quickly ascending to bestseller status.
Following this success, her second book, focusing on paddle-boarding in the Lake District, was published in May of this year.
To further promote her latest literary endeavour, Jo eagerly anticipates embarking on summer adventures, including hiking, paddle-boarding, and indulging in the serene beauty of the Lakes #LakeDistrictBookRound initiative.
Beyond her literary and paddle-boarding pursuits, Jo shares her passion for stand-up paddle-boarding (SUP) as the host of The Joy of SUP Podcast. Additionally, she embraces new challenges, such as learning to skateboard, and is poised to relaunch her newsletter, Fresh Starts & Sunrises, in the near future
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Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
Show notes
Who is Jo Being a single mum of two grown-up sons Based in Yorkshire Releasing her 2nd book on paddle boarding The first time we spoke to Jo on the Tough Girl Podcast - May 19th Finishing 2019 on a high Reflecting back to 2020 and what Jo’s been up to Officially being menopausal Sumer 2020 starting to think about writing a book about paddle boarding and the reason why Sept/Oct 2020 - pitching her first book about paddle boarding Would she want to write a travel paddleboading book? Deciding to grab the opportunity and saying yes to writing a travel guide Deciding to start a podcast - The Joy of SUP Podcast Connecting with fellow paddle boarders May 2021 and starting the research to write the book Visiting over 30 places around the UK Being on a massive learning curve Putting the book together with Vertebrae Publishing Favourite places to visit in the UK to go paddle boarding Sharing the joy of aging well Turning 60 at the end of December Mentally preparing to turn 60 and wanting to embrace it Doing a headstand a day until turning 60 Wanting it to be a positive new chapter New Book: 'Stand-Up Paddleboarding in the Lake District: Beautiful Places to Paddleboard in Cumbria How paddle boarding transforming changed her life Why you can only paddle board on only 10 lakes in the Lake District Sewage in the water and what to do How to be environmentally conscious and what to look out for Check - Clean - Dry How to go to the toilet, when there aren’t toilets around Cold water and peeing Poo…. Pooing… If you show people a beautiful place, they will love it and look after it Knowing the wind speed that is safe for you to paddle in Being made an Ordansury Survey Champion Fitting fitness and exercise into her life Keeping the kettle bell in the kitchen Snacking on exercise Taking up skateboarding When was the last time you did something new for the first time How to connect with Jo online The next adventure/challenge Walking from lake to lake and bookshop to bookshop in the Lake District Campsites with Camp Wild Final words of advice for other women “Start exactly as you are, start today and start small” Build a community online Do it for you and do what’s important to youSocial Media
Website: www.jomoseley.com
Instagram: @jomoseley
Facebook: @joanna.moseley.77
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In this episode, we have the privilege of chatting with Theresa Frost, a remarkable 68-year-old athlete who shatters stereotypes and redefines what it means to stay active and competitive at any age.
Theresa's list of accomplishments is as impressive as it is diverse, including:
European Aquabike Champion 2023 Team GB Athlete Barcelona Ironman Finisher 2022 70.3 World Championships Competitor 2016Theresa's journey is a testament to her incredible resilience and determination. A retired teacher and smallholder living in Cornwall, UK, she balances her athletic pursuits with her family life, being a wife of over 40 years, a mother of two, and a grandmother of three.
In this episode, Theresa shares her fascinating life story, from her active childhood on a farm in Gloucester to her impressive achievements in the world of endurance sports. She talks about her initial foray into running after the birth of her daughter, Harriet, and how this led to her participation in multiple London Marathons and ultimately, Ironman competitions.
Listeners will hear about Theresa's triumphs and challenges, including overcoming double hip replacements, her rigorous training schedule, and her philosophy on staying active and healthy.
Whether you're looking for inspiration to take on a new challenge or tips on staying fit and motivated at any age, Theresa Frost's story is sure to captivate and inspire.
Tune in to learn how Theresa continues to defy expectations and live life to the fullest, proving that age and obstacles are no barriers to achieving greatness.
***
Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
Show notes
Who is Theresa Retired teacher and small holder Being a GB athlete and competing in standard, middle and long distance Aquabike (Swim and bike of a triathlon) Being European Distance Champion for the 65- 69 age group Based in Cornwall, UK 68 years young Reflecting back on her childhood and growing up on a farm in Gloucester with her 3 siblings Doing all of the team sports at school, from hockey, netball, rounders, tennis and gymnastics. Outside of school, doing Judo, fencing and sub-aqua Spending time outdoors exploring, and playing in the woods Being inspired by her sports teacher at school in both sports and education Becoming a PE teacher and meeting her husband at work Being married to Peter for 41 years, having 2 children and 3 grandchildren Not being active during her pregnancy's Getting into running after her daughter, Harriet was born What her running journey looked like Starting with 10ks and half marathons and entering the London Marathon in 1990 Running London Marathon 5 times Deciding to take on a Ironman and not knowing if she had the potential to achieve it Doing an Ironman with Harriet Having 2 hip replacements 14 years ago - August 2010 Doing the London Triathlon in 2013 at 57 Getting more confident and training better 2015 doing an half ironman Finishing first in her age group to go to the World Championships in Australia Being retired and working on her smallholding Speaking with and working with a coach in 2021 Deciding to commit and do a full Ironman in October 2022 What a typical training week looks like Training 13 out of 14 days (not always taking a day off) Strength and conditioning class with Ruth Not being a fan of stretching Being a member of a running club GLL Better Leisure Centres, Cornwall SNUGGs Wetsuits Liking the thought of running Feeling pain while running Running on her terms What is Aquabike? https://www.aquabike.world/ The European Aquabike Championships in Portugal The mental side of races Being inspired by the Eileen’s in her life The distances involved and fuelling during the race Maurten Food and meat from the small holding Needing to eat more protein Being a baker but not a cooker Food before a race and after Recovery and not being a fan of stretching Dog walking and active recovery Not being good at sitting down and doing nothing Turning 70 and looking forward to it How to connect with Theresa on Instagram Final words of advice for other women who are in their 60s and want to try new things Starting with one thing and why moving is so important Take opportunities and try new thingsSocial Media
Instagram: @theresa.frost
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Kasia wears many hats: a Mountain Leader, Rock-Climbing Instructor, and an aspiring alpinist. But above all, she's a lover of adventure. Her story began in 2008 when she left Poland in search of a better life. Little did she know, this journey would lead her to incredible heights—both literally and metaphorically.
Life in a new country wasn't easy. Kasia had to work hard, raise a child alone, and worry about making ends meet. But through it all, her passion for the mountains burned bright.
Despite the demands of her daily life, Kasia couldn't ignore the call of the wild. So, she took a leap of faith. She left behind the security of her job to pursue her love for climbing full-time.
Her greatest adventures awaited in the Himalayas, where she tackled peaks that few had ever dared to climb. But for Kasia, the thrill of exploration doesn't end there. Her dream is to keep discovering new corners of the world, to seek out untouched landscapes and experience the beauty of the unknown.
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Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
Show notes
Who is Kasia Moving to the UK in 2008 at 20 years old Not being outdoorsy while growing up in Poland The challenges of first moving to the UK Learning the language and the culture The challenge of finding her first job Getting a job in a chicken factory for 2 years Not having the energy to spend time outdoors Work - home - work - home Becoming a mother in September 2009 Wanting to do more with her life Applying for new jobs every 2 years Doing qualifications Going through a divorce and why it was so chaotic for a few years Getting her driving licence at 26 years old Starting to explore the surrounding mountains in Herefordshire Being invited to a local climbing centre Starting with bouldering Spending time outdoors with her young daughter Getting new gear and finding an outdoor instructor to learn more skills in the outdoors Sharing her dreams of becoming a member of mountain rescue Speaking with a mountaineering instructor and receiving advice about how to start How to get registered with Mountain Training Providing evidence of her experience in the mountains and building her portfolio QMDs - Quality Mountain Days Doing her ML Training in 2020 Passing her Rock Climbing Instructor in 2021 Giving herself between a year and 18 months Getting qualified and the next steps Being supported by her partner Wanting to gain experience with Raleigh International in a volunteer position Having no job and no experience as a mountain leader Going through a very stressful time, not knowing what was next Using FB groups to get work Working with the British Army Gaining confidence and new skills working as an outdoor instructor Managing stress and uncertainty Going with the flow and why the journey is so important Not wanting to feed the negative thoughts, or overthink things Wanting to share her passion for the outdoors Inspiring other to follow their outdoor dreams Dealing with Imposter syndrome while working in the outdoors Working towards her Mountaineering and Climbing Instructor Having her assessment booked for May 2025 The preparation for her assessment and getting in enough rock climbing experience The sacrifices that need to be made The struggle of finding people to climb with Enjoying the process and meeting so many like minded people who have similar interests and passions How her love for the mountains has grown Starting to climb in the Alps Spending time in the Himalayas in India Joining the Alpine Club Learning new skills Wanting to climb higher and go on expeditions Womens Trad Festival Reflecting back on the progress she’s made over the past 3 years How to connect with Kasia on Instagram Future goals Final words of advice for other women who want to make a career change Ignore the negative opinions of the people around you Keep working hard if you want to achieve your goals.Social Media
Instagram: @mtns_and_me
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Meet Tsetsgee Damdin, a passionate oriental medical doctor, yoga instructor, and the visionary behind Big Blue Flower, a unique travel company dedicated to authentic Mongolian experiences. Raised in Mongolia's nomadic traditions, Tsetsgee draws inspiration from her parents and childhood spent in the countryside. Her journey includes education in Oriental Medicine and acupuncture in Beijing, enriching her deep connection to Mongolian spirituality and nature.
Driven to share her culture, Tsetsgee founded Big Blue Flower Adventures, offering transformative journeys like camel trips in winter and reindeer herding expeditions. She embodies Mongolian values, honouring the eternal blue sky and the spiritual connection to nature. Tsetsgee's work reflects her commitment to empowering women and promoting cultural understanding.
Join us as we explore Tsetsgee Damdin's inspiring journey, her profound insights into Mongolian spirituality, and her mission to spread happiness through cultural immersion in Mongolia.
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Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
Show notes
Tsetsgee = Flower The meaning of her name in Mongolian Her family and family life Being inspired by her father and mother Being inspired to follow her passion Coming from a nomadic background Spending time in the countryside on the East side of Mongolia from June to September Being taught to appreciate the Mongolian culture Going to Chicago, America when she was a teenagers to learn English and gain more education Studying 6 years in Oriental Medication Spending 2 years in Beijing learning about acupuncture Learning the Chinese language Deciding to start her own business Working with Chloe Phillips-Harris since 2018 Wanting to share her culture with foreign people Creating the Big Blue Flower Adventures Making it the most authentic experience possible Wearing tradition Mongolian clothes and living like locals Running Camel Trips in January (which is the coldest time of the year, -40) The Reindeer trip and having to travel for 2 weeks on horse up to the North of Mongolia. Meeting up with the reindeer herders and then end up migrating with them. Wanting to combine all the trips and experiences together. Why Mongolian people are very spiritual people Leaning to tolerate and accept nature The meaning of external blue sky The amazing power we have in our chest and how we can connect to our ancestors The importance of being true and trustworthy Asking for blessings from the external blue sky The masters of the river Fire energy and energy from the fire Taking with the fire, the moon, the sun, and the mountains The energy from nature and treating them as family members The challenges of technology and being exposed to social media and computers Leaving her family behind to go to America in 2000 Wanting to return to Mongolia Being treated as family The importance of girls and women in Mongolian culture First connecting with Chloe Phillips-Harris Working on the Mongal Derby When tourists don’t understand that Mongolian horses are half wild and not pets Staring horse riding at 5 years old and why children are taught to ride so early How to connect with Tsetsgee Final words of advice for women who want to go travelling to Mongolia Why your soul gets happy when you visit MongoliaSocial Media
Website: www.greatnomadexpeditions.com
Instagram: @Tsetsgeedamdin.bbf
Facebook: @TsetsgeeDamdin
Facebook: @BigBlueFlowerAdventures
Facebook: @GreatNomadExpedition
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Join us on this episode of the Tough Girl Podcast as we welcome Caroline Paul, an inspiring author and adventurer.
Caroline's new book, TOUGH BROAD: From Boogie Boarding to Wing Walking―How Outdoor Adventure Improves Our Lives as We Age, explores the transformative power of outdoor adventures for aging gracefully. She is also the author of the New York Times bestseller The Gutsy Girl: Escapades for Your Life of Epic Adventure and Lost Cat: A True Story of Love, Desperation, and GPS Technology, which has been translated into fifteen languages.
Caroline's TED Talk, “To Raise Brave Girls, Encourage Adventure,” has captivated over 2 million viewers. With a rich history of adventure and storytelling, Caroline is a longtime member of the Writers Grotto in San Francisco, where she has lived for over 40 years.
In this episode, Caroline shares her journey from growing up with an identical twin and a younger brother in the 60s and 70s to becoming a firefighter at the age of 26, one of the first women to do so. Her passion for bravery and adventure is evident as she discusses the importance of encouraging young girls to embrace adventure, leading with bravery, and pushing boundaries.
Caroline also dives into the unique challenges and joys of aging, discussing her research into fulfilling aging, the importance of community, purpose, and a positive mindset. She shares stories of inspiring older women, like her mother who went skydiving at 62, and her own experiences of surfing, bird watching, and scuba diving with an 80-year-old.
Tune in to hear Caroline's insights on aging, bravery, and the transformative power of the outdoors. Discover why she believes the biggest adventure of all is aging and how we can all continue to expand our comfort zones and embrace new experiences at any age.
***
Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
***
Show notes
Who is Caroline Paul? Publishing her 7th Book New Book: TOUGH BROAD: From Boogie Boarding to Wing Walking―How Outdoor Adventure Improves Our Lives as We Age Living in San Fransisco, California for over 40 years Growing up in the 60s/70s with an identical twin and a younger brother Valuing adventure from a young age Being encouraged to become a well-rounded individual by her parents Being inspired by the National Geographic Magazine Not seeing many women doing adventures Deciding to become a journalist Going to Stanford University to study Communication, with the idea of becoming a documentary filmmaker Becoming a fire fighter at age 26 in 1989 (the 15th woman out of 1,500 men) and being paid to have adventures Starting to become interested in bravery Ted Talk: To Raise Brave Girls and to Encourage Adventure Advice for parents Women are coming from a place of fear where as men come from a place of bravery Leading with bravery and how it can open up your life Why do women lead with fear? Wanting to protect girls and to do that fear is instilled in girls from a young age The importance of risk assessment, hazard assessment, pushing boundaries, learning about your own decision making process Why teaching girls to be afraid can be harmful. Raising boys and girls differently - the subtle differences Book: The Gutsy Girl 55 years young and surfing in a winter swell and starting to wonder where all the women are What is the messaging that older women are getting that is stopping them from going outside Feeling invisible and culturally irrelevant and how it can cause women to narrow their lives and to not embrace things Doing research into fulfilling aging “The way we look at our own aging predicts how well we age” Having her mum as a positive role model while she was going through her aging journey Being interested in who she would be when she got older Her mum deciding to go skydiving at 62 and how it changed her life I might not be a brave person, but I’ve done a brave things. Turning 60 and loving it People told by multiple women that their 60s was their favourite decade Menopause and how it can change women especially with regard to care giving hormones Connecting with women in the outdoors to interview them for the book Going bird watching and why it was an adventure The benefits of spending time in the outdoors Birdability Going scuba diving with an 80 year old Learning how to BMX race with a 74 year old What makes fulfilling aging; Community, purpose, novelty, health and a positive mindset about your own aging. Becoming more selfish and becoming set in my ways Advice to keep expanding your comfort zone Why novelty is important to help keep your brain firing Why invisibility can become a superpower It’s not too late to learn - it’s a perfect time, until it’s not Don’t stop yourself too early The importance of having a sense of belonging Why the outdoors is the best medicine How her view of adventure has changed since writing the book The feeling of ‘awe’ and why it’s so good for you Tapping into the deeper emotions People who feel awe tend to feel more gratitude Being able to access awe on your backdoor Seeing the Northern Lights and looking up at the sky Future plans for her 60th decade How to connect with Caroline online The power of taking tiny steps to get outside If you are spending time outside - keep spending time outside The need to protect nature Best of luck with ageing….!!! The biggest adventure of all….. ageing!!!Social Media
Website: www.carolinepaul.com
Instagram: @carolinembpaul
Book: TOUGH BROAD: From Boogie Boarding to Wing Walking―How Outdoor Adventure Improves Our Lives as We Age
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In 2023, Geraldine at the age of 54, embarked on an awe-inspiring journey of a lifetime: a 2,000-mile solo walk from her home in Glasgow to the historic city of Rome! Raising funds for Dementia UK and Mary’s Meals in memory of her Mum & Dad.
This remarkable adventure wasn't just about covering the distance; it was a test of resilience, determination, and the kindness of strangers. Along the way, Geraldine pulled a trailer, camped under the stars, and experienced countless acts of kindness from the people she met, affectionately referring to it as being 'kindnapped' – kidnapped with kindness.
One of her biggest challenges was the daunting prospect of crossing the formidable Alps. Despite her initial trepidation, Geraldine pushed forward, only to realise that the alternative route offered even more daunting mountainous terrain. Undeterred, she pressed on, conquering each obstacle with unwavering determination and a steadfast spirit.
As her incredible journey drew to a close in the historic streets of Rome, Geraldine experienced a truly unforgettable moment – a surprise meeting that added an extra layer of magic to her already extraordinary adventure.
Now, Geraldine joins us to recount the highs, the lows, and the life-changing moments of her epic pilgrimage.
Listen to Geraldine as she shares her inspiring story of courage, resilience, and the transformative power of human connection.
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Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
***
Show notes
Who is Geraldine Working as a freelance risk consultant Her early years and growing up Doing a few walks unto 300 miles, walking from Cardiff to London, walking between the 7 cities of Scotland. Not being a super fit person and why walking works for her Going at slow pace and getting out and about Deciding to walk from Glasgow (home) to Rome in 2016 Why Rome Taking 2 years to tell people Being encouraged by friends 2016 - her mum being diagnosed with Vascular Dementia Losing her mum in April 2022 Making a commitment to herself The planning and preparation and why it wasn’t a big factor Deciding on a start day in May Having 2 rules for the walk, not carrying a rucksack and not walking over the alps Deciding to get a buggy and getting a Black Friday deal Doing what is right for her body The gear Not letting herself think long enough to have any concerns or fears Joining a few walking groups The issue with wild dogs Buying a GPS tracker The practicalities of the trip in terms of taking time off work and paying for the trip The start - May 6th 2023 What was running through her head at the start Walking past the cemetery to visit her parents before starting Having company at the start Getting into a daily routing over the first 500 miles The uncertainty while walking daily Kidnapped with kindness ‘Kindnapping’ Magical moments while walking The plan for getting over the Alps….. The mental side of the challenge Picking up a camino from Canterbury to Rome the Via Francigena. The practical aspects of getting herself and her trailer over the alps The pressure of walking with other people and choosing to walk at her own pace Getting to Rome and feeling excited about arrived Being met by her friends at the finish Remembering the moment when she completed the walk and how all emotions overwhelmed her Have an incredible Italian tour guide and getting to see all the sites The final surprise Being presented to Pope Francis The adjustment of going back to work after the end of the adventure Missing the daily routine while walking Raising money for charities Mary’s Meals Dementia UK How to connect on social media Final words of advice - “do it at your pace - your pace is the right pace for you” Why you are much more capable than we think we are.Social Media
Instagram: @ged_home2rome
Facebook: @HometoRome
Just Giving Fundraising Pages:
Mary’s Meals: www.justgiving.com/fundraising/geraldine-mcfaul1
Dementia UK: www.justgiving.com/fundraising/geraldine-mcfaul
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Steph is a Mum to a her nearly 7 year old son, a soldiers wife, and Operations manager for Forces Wives Challenge (FWC). In July 2019 Steph and her families' world was turned upside down when she became suddenly very unwell, and was subsequently diagnosed with a neurological disorder.
Going from an active, full time working Mum and a keen horse rider, to fully dependant on a wheelchair, with complex health issues and requiring 24/7 care to support with everyday tasks, was life changing. With sheer determination, an incredible support network and a passion for adventure, less than two years later Steph was back in the saddle and aiming for the next challenge in life.
Steph found her new 'place' within the FWC community amongst other women seeming adventure.
In June 2023 Steph tackled FWC’s ‘Ride to Freedom’ expedition and became the world’s first wheelchair dependant person to ride by horse back across the Pyrenees from France to Spain. Steph and her team battled extreme heat, a dangerous thunder and lightening storm, treacherous ground and long days in the saddle to complete the 130km route using the WW2 freedom trails.
Steph has now also founded her own CIC (non-profit) called Equine Para-adventures, which will seek to offer disabled horse riders their own equine adventures out of the usual riding school set up. In February 2026 Equine Para-adventures will start its flagship adventure called ‘Ride to Independence’ when a team of 6 ladies, including Steph, will ride a historic route across the Andes from Argentina to Chile and Steph will aim to complete it and gain another ‘worlds first’.
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Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
***
Show notes
Who is Stephanie Living on an army base in the West Midlands Working for Forces Wives Challenges 20th June 2023 - first speaking with Stephanie on the TGP - Stephanie Quintrell - Forces Wives Challenge - Ride to Freedom across the Pyrenees mountains. The Ride To Freedom Challenge Planning the adventure in late 2021 Focusing on the fitness for the challenge and not the mental/emotional side The challenges of getting on the plane and flying with a wheelchair Working with a provider in France The stress in the run up to the start and why it was a relief to start Riding the horse in exactly the same was as anybody else does Having exceptional core strength and balance The incredible horses and the amazing job they did Crossing a challenging bridge and why it was scary for multiple reasons Managing emotions during stressful moments Why adventure is calculated risk Not feeling disabled while horseback riding The lessons learned from the challenges Gaining more independence back and feeling more confident Being able to ask for and accept help Deciding to set up Equine Para-adventures CIC The plans for Feb 2026 in Argentina Needing to find financial support How to connect with Steph online Final words of advice to encourage more women to step outside their comfort zone Life’s too short - do something a scary to push yourself and see what you can achieveSocial Media
Equine Para-adventures CIC is a non-profit organisation dedicated to empowering the disabled community through a range of equestrian activities aimed at fostering inclusivity and enriching lives.
Website: www.equine-para-adventures.org
Instagram: @equine_para_adventures
Facebook: Equine Para-Adventures CIC
Personal
Instagram: @steph_backinthesaddle
Facebook: Stephanie Quintrell- disabled adventurer/para-equestrian
Forces Wives Challenge
Instagram: @forces_wives_challenge
Facebook: @forces_wives_challenge
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Juliette grew up playing football but after the loss of a close friend in 2017, she turned to running as her coping mechanism. Over the past five years she's developed a love of hiking, trail running and cycling and has taken them to the extreme, running multi-day ultramarathons through the desert, completing an Ironman, travelling through Patagonia for two months and last year she she was part of the all female BTR team at Adidas TERREX Infinite trails race in Austria.
Juliette is passionate about improving access to the outdoors for women and young people, particularly those from diverse backgrounds. She’s an active member of the Black Trail Runners community and her experiences out on the trails led to her being chosen as the cover star of Women's Running Magazine in April 2023.
Join us as we delve into Juliette's inspiring journey and her mission to make outdoor adventures more inclusive for everyone.
***
Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
***
Show notes
Who is Juliette Her passion and love for spending time in the outdoors Playing football to a high level before starting her running journey Getting into football from a young age and being supported by her family and parents Not being able to play on the boys team anymore after the age of 11 Joining an all girls team and winning the league every year for 5 years Gaining a sense of winning from football Building a confidence in herself Wanting to become a professional footballer and reflecting back on how things have changed Being supported and encouraged by her parents Thinking through the different options Deciding to move away from football and going in a different direction The final game Finding out a good friend from school was diagnosed with a brain tumour Wanting to raise funds Deciding to do something big in 2017 Thinking about running the South Downs Way Having a team of 6 people running the South Downs Way All the emotions and being able to lean on people How running can help you Running for Laura Being a little underprepared, but pushing on through Needing to have a big challenge in the diary and having something to work towards Deciding to do Ironman Barcelona Getting the gear for an Ironman Cost of entry to races.. The realities of training for an Ironman and the time commitment involved 10 Ironwomen - Striving for a 50:50 Gender Split in an Ironman Event. Giving herself the best possible chance of succeeding Why it was a rollercoaster of emotions on the day of the Ironman The challenges during the race Being supported by friends Saying yes for big challenges Plans for 2024 The Eiger Ultra Trail Getting excited for Hyrox Competitions Wanting to inspire women and girls to get active in sports Women in Sport Self confidence and belief in yourself The importance of trying something new How to connect with Juliette online Imo Boddy - Record for 3 peaks - female fastest known time (FKT) to complete the UK Three Peaks Black Trail Runners Final words of advice and why it’s not that easy to just do it Just start. Take the first stepSocial Media
Instagram: @juliette_dennyy
Tik Tok: @juliette_dennyy
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In this special reflections episode, I, take you through my journey over the past six months and share my plans for the rest of 2024. Celebrating nine years of the Tough Girl Podcast, I'm recording from my bedroom on the Wirral, UK, offering a personal insight into my life.
I'll recount my adventures, starting the year in Wellington, New Zealand, and returning to the UK in March. You'll hear about the highs and lows of walking the Camino via De La Plata, dealing with physical and emotional challenges, and my personal health journey, including gut health improvements and medical support.
I'll also discuss the financial challenges of maintaining the podcast, the support from my Patreon community, and my strategies for growth on Instagram and YouTube. With nearly 3.5 million downloads, I'm focused on reaching over 1,000 episodes and continuously improving my craft.
Looking ahead, I'll talk about walking the South West Coast Path, participating in the Armchair Adventure Festival, Tremula Festival in Brighton and continuing my health and fitness regimen. As I prepare for new podcast episodes in September, I'll express my gratitude to you, my listeners and supporters.
Join me for an honest, inspiring, and motivational episode as I reflect on my journey this year and share my future aspirations. Thank you for being part of the Tough Girl Podcast community and for your unwavering support.
***
Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
***
Show notes
Intro 9 year Anniversary of the Tough Girl Podcast Based on the Wirral, UK Recording from my bedroom Snake Plant benefits Recording from my bed Find out more info about me Quitting my job in 2013 Travelling for 2 years Starting Tough Girl Challenges Taking on challenges from the Marathon des Sables, to hiking the Appalachian Trail in 100 days My mission to increase the amount of female role models in the media especially in relation to adventure and physical challenges Sharing my adventures Sharing my stories on other podcasts Ask me a question via Instagram Sharing to be more transparent Why I’m not complaining Recording at the end of July Where have the past 6 months gone? Starting the year in Wellington, New Zealand Listen to the New Zealand episodes Back to the UK in March Camino V New Zealand YouTube shorts and why it didn’t work for me Total stats and tracking my walks (distances, accommodation, costs etc) Getting stung by bag charges The challenges on the Camino Emotional wobble Dealing with negative thoughts Blisters, and feet issues Nutrition and food and the challenges and consequences Not feeling good Am I tired or just being lazy Starting to note appreciate what I was doing What am I doing? Am I enjoying this? Do I need to take a step back and do something different? Having plans change and cancelled Cotswold Way with Gemma Not being able to make any more decisions Watch the Cotswold Way Vlogs on Youtube Getting a Drs appointment and having a blood test done Blood test results Going to AIM - Hoylake Using the rebalance bed for sleep Seeing Doctors, and naturopath All the tests being done. Vitamin I Needing to improve my gut health July…. Needing to make money Patreon numbers declining Off to Work Starting to feel better and having more energy Armchair Adventure Festival Running an Adventure Planning Workshop Live podcast episodes from the festival coming out in the late September Walking the South West Coast Path (SWCP) - UK National Trail (630 miles) Making my way to Minehead Working with ZOLEO #ChallengewithZOLEO Not having a hard deadline Tremula Festival 20th September, Brighton Francesca Turauskis - Advocate for Adventure & Epilepsy, walked the Camino de Santiago solo. May 21st 2019. Catching up with friends September and planning to be home for October, November and December Needing to stop and take a moment. Trying to do to much Trying to figure out how I can fit everything in Mobility training with Franco Strength training Run club? Editing the vlogs for New Zealand and SWCP Health, fitness, vitality, strength New Tough Girl Podcasts interviewing happening in September Podcast numbers Coming up to 3.5 million downloads Patreon - regular source of income which helps to fund the running costs of the podcast Focusing on what I can control How can I add value? How can I get better? Being able to talk to people Goal to get over 1000 episodes Instagram - 13.1k followers Facebook - over 5k Youtube growth…. Editing and the creative process The next reflections episode to happen at the end of the year Thank you for listening and for your supportSocial Media
Website: www.toughgirlchallenges.com
Instagram: @toughgirlchallenges
Facebook: Sarah Williams
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Emma Kingston is an outdoor adventurer, author, teacher, and self-confessed map geek who resides in Bristol, the UK’s first designated Cycling City. With over 20 years of experience riding, walking, swimming, and camping in the South West, Emma's intimate knowledge of the area is enviable. Specialising in mountain biking, she has traveled extensively across the UK and Europe in search of the perfect single track.
Emma’s passion for bike-packing emerged from her love for extended bike rides and exploring off-route locations. This enthusiasm culminated in the release of her first book, Bikepacking England, in the summer of 2021. The book features 20 multi-day off-road cycling adventures, demonstrating that memorable adventures are often closer to home than we think.
Following the success of her first book, Emma has recently published Bikepacking Wales: 18 Multi-Day Off-Road Cycling Adventures, further showcasing her expertise and passion for exploring new trails.
Balancing her career as a full-time primary school teacher, Emma meticulously plans and prepares each route she includes in her books. Her dedication ensures readers and cyclists experience the best possible adventures.
Despite facing challenges such as recovering from a bike accident, Emma remains committed to her adventures, often connecting and riding with others to rebuild her confidence. She enjoys riding her full suspension Santa Cruz Juliana Mountain Bike and dreams of adding a gravel bike to her collection.
Listen to this episode on the Tough Girl Podcast for an engaging and inspiring conversation with Emma Kingston, where we'll uncover the secrets of bikepacking, the joy of discovering adventure in unexpected places, and the transformative power of embracing the outdoors.
Listen to Emma Kingston's inspiring journey on the Tough Girl Podcast!
***
Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
***
Show notes
Who is Emma Being based in Bristol, South West England Working as a full time primary school teacher The first time we spoke to Emma - Sep 9, 2021 Emma Kingston - Teacher, Outdoor Adventurer and Author of Bikepacking England Reflecting back on the end of 2021and the launch of her first book Book: Bikepacking England 20 multi-day off-road cycling adventures Starting to think about the second book - Bikepacking Wales The planning and preparation in relation to the creation of the book Picking the rides and doing the research Nick Cotton Guide Books to cycling Book: In pursuit of Spring - By Edward Thomas Exciting new books from Wild Things Publishing and Vertebrae Publishing Finding the time to do the research while working a full time job Wanting to put together the best routes possible for the readers and cyclists The planning and preparation before even riding a route Using geograph.com Dealing with an injury after a bike accident Building back up her confidence to start riding again Connecting and going out riding with other people Riding a full suspension Santa Cruz Juliana Mountain Bike What did I call my bike? How many bikes…. Why the perfect bike number is N+1 Wanting to get a gravel bike Exploring Wales and learning about the culture, the people and the language Why backpacking doesn’t always have to be type 2 fun The drovers of Wales Her love for Wales Book: Bikepacking Scotland, 20 multi-day cycling adventures off the beaten track. By Markus Stitz Thinking about writing a book about biking in Ireland Taking a breather and riding without an agenda How you can connect with Emma Final words of advice and why you should start off small and take small steps to build your confidence. Barebones Bikepacking Events Sisters in the Wild - Supported bike backing trips Guidebook: Wild Swimming Walks Eryri Wales: 28 river, lake & waterfall days out in North Wales. By Emma Marshall. Guidebook: Stand-up Paddle Boarding in the Lake District - Beautiful places to paddleboard in Cumbria. By Jo Moseley Guidebook: Gravel Rides South West By Catherine Moore (Commissioned) Book: Ethel - The biography of countryside pioneer Ethel Haythornthwaite By Helen Mort.Social Media
Website: www.emmaoutdoors.com
Instagram: @emma.outdoors
Twitter/X: @emma_outdoors
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Welcome to this episode of the Tough Girl Podcast! Today, we are speaking with Alex Larson, a registered dietitian from Duluth, Minnesota, whose passion for nutrition was ignited when she crossed the finish line of Ironman Wisconsin.
Alex is dedicated to helping endurance athletes achieve peak performance through optimal nutrition.
Alex balances her thriving career with family life, being married with three young children aged between 7 years and 8 months. With over 20 triathlons, including multiple Ironmans, and numerous 10Ks and half marathons under her belt, she brings a wealth of personal experience to her practice.
In this episode, Alex shares her journey from a competitive teenager with a passion for horseback riding to a seasoned triathlete and dedicated dietitian. After an injury in college, she discovered swimming and eventually fell in love with triathlons. This passion led her to a career in dietetics, where she found her niche in sports nutrition.
Alex offers personalised nutrition strategies that help athletes fall back in love with their sport and life. She discusses her flexible eating approach, practical nutrition tips, and the importance of individualised plans. From dealing with pre-race nerves to managing gut issues, Alex provides valuable insights for athletes at all levels.
Tune in for an inspiring episode packed with motivation, practical tips, and the story of a woman dedicated to helping others reach their full potential.
***
Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
***
Show notes
Who is Alex Working as a Registered Dietitian Being based in Duluth, Minnesota, USA Married with 3 young children, aged between 7 and 8 months Supporting endurance athletes to fuel and nourish their bodies for their performance Being a very ambitious teenager and having a competitive spirit Her passions for horses and horse back riding Breaking her foot in college and getting into swimming Being a goal orientated person and signing up for her first triathlon Falling in love with triathlon Starting her career as a Dietitian Crossing the finish line of the 2014 - Ironman Wisconsin Figuring out her niche as a Dietitian Her journey to becoming a Dietitian Working with athletes and helping them achieve their goals Food, fuel and nutrition Food philosophy and why its a very individual thing Getting women specific with nutrition Diet culture Hiking stove less and being lazy with cooking Getting the balance right between eating healthy food while training and having a life Practical hacks to help you make the right food choices Microwave scrambled eggs Eating before, during and after an endurance race Pre-race nerves and how that affects food choices Wanting high carb, lower fat, lower fibre. Having a fuelling plan for a race/challenge/run over 75 mins Training your gut Eat before your hungry, drink before your thirsty Dealing with gut issues while racing and practical tips to help Being a food detective not the food police Dealing with leg cramps Feeling overwhelmed with life Not having the mental and physical energy to take on a new challenge Being intentional with her choices The importance of knowing that nutrition information is an evolution Look at where you are getting your nutrition information from If you are feeling overwhelmed with nutrition information. It’s time to simplify. How to connect with Alex Female Athlete Nutrition Resources How you can work with Alex Final words of adviceSocial Media
Website: alexlarsonnutrition.com
Instagram: @alexlarsonnutrition
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In this episode of the Tough Girl Podcast, we sit down with Sophie Pierce, a writer, broadcaster, and passionate wild swimmer from Dartmoor in Devon, UK. Sophie shares her profound journey through grief, particularly the loss of her son Felix in 2017, and how the healing power of nature has been an anchor in her life.
Sophie talks about her memoir, "The Green Hill," which explores themes of love, loss, and the transformative effects of wild places. She also discusses her work as a journalist with the BBC, her love for exploring new places, and the growing popularity of outdoor swimming. We delve into her co-authored wild swimming guides, including her most recent book, "Wild Swimming Walks Exmoor and North Devon.”
This episode highlights the mental health benefits of outdoor swimming, the importance of community, and how nature can help reset and heal us. Sophie offers insights on navigating grief, the support she received from friends and family, and how she continues to find solace in nature.
Join us for an inspiring and heartfelt conversation with Sophie Pierce as we explore the intersection of nature, grief, and resilience.
***
Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
***
Show notes
Who is Sophie Being based in Dartmoor in South west England Living close to the sea and a wild moorland media Working as a journalist for many years Her love of exploring The loss of her son in 2017 Where her love of exploring and swimming came from Her childhood and growing up with 3 brothers Being quite ferrel when younger Getting back into outdoor swimming Connecting with friends and exploring new places Outdoor swimming and it’s increase in popularity How outdoor swimming have changed over the past 25 years Why its about your mindset and having a desire to be out in nature and explore Why all you need is a map, a swimming costume and a pair of walking boots The benefits of communities Looking out for one another while in the water The importance of having fun at any age Going wild swimming in the River Dart ever day during the summer The impact cold water can have on your mental health and how it can help reset you Dealing with the loss of her son, Felix SUDEP ‘the Sudden, Unexpected Death of someone with EPilepsy’ How her life changed afterwards Learning to incorporate her grief into her life Finding spending time in nature to be helpful Charity SUDEP Action Dealing with grief Book: The Green Hill: Letters to a Son Writing a series of letters to Felix – composed during walks and swims taken close to his burial place by the river Dart Still feeling connected to Felix Why it was hard to go back to the places where her and Felix had spent time Wanting to explore new places and create new memories Remembering Felix as a child Processing her grief Having some counselling but not finding it helpful Book: Weathering By Ruth Allen The narrative imposed about grief by society Not feeling the urge to process grief Making something beautiful out of something terrible Feeling a loss when the the book was published and not having anything to focus on The support from friends and family and what helped Living in a small town and having to face people What happens when a year or two passes Getting use to living with the loss Why the second year can be tougher than the first Published Wild Swimming Walks guide books Wild Things Publishing Artist - James Lewis Push back from locals who don’t want to share their beauty sports The impact sewage is having on beautiful wild places Surfers Against Sewage App Doing a risk assessment before getting into the river/water Writing to your MP and complaining about the sewage situation How to connect with Sophie on social media Advice for women dealing with grief and the loss of a childSocial Media
Website: www.sophiepierce.co.uk
Instagram: @mssophiepierce
Twitter/X: @sophiepierce
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In this episode, join us as we delve into the captivating journey of Susan Smillie, former Guardian editor turned intrepid sailor and author. Susan shares her remarkable story of leaving behind the comforts of her career to embark on an extraordinary sailing adventure from Great Britain to the picturesque shores of Greece. Through Susan's candid reflections, guests can expect to gain invaluable insights into the transformative power of following one's passions, overcoming obstacles, and embracing the unknown with courage and determination. From the highs of discovering newfound confidence in sailing to the lows of navigating personal challenges and unexpected detours, Susan's narrative serves as a beacon of inspiration for anyone seeking to break free from the confines of convention and chart their own course towards fulfilment and adventure.
Throughout the episode, listeners will be treated to Susan's candid anecdotes and profound reflections on life at sea, shedding light on the realities of living life on the water and the profound sense of purpose and productivity that comes with pursuing one's dreams. From the exhilarating moments of getting caught up in the adventure to the sobering realities of navigating unforeseen challenges, Susan's story offers a rich tapestry of lessons and experiences for guests to glean from. Whether you're an aspiring sailor, a fellow adventurer, or simply someone in search of inspiration to follow your heart's desires, Susan's episode promises to leave you with a renewed sense of possibility and a reminder that, as she eloquently puts it, "you can do so much more than you think you can."
***
Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
***
Show notes
Who is Susan Working as a features editor at the Guardian Her plan to sail around Great Britain and ending up in Greece Her early years Not getting into sailing until her 30s Her first boat - a trailor sailor Deciding to live on a boat instead of a house Moving from Brighton to London and living on a boat on the Thames River Wanting to learn more sailing skills and leaning new technical skills Dealing with the end of a relationship, and a new job Becoming less happy with her life in London Gaining her confidence in sailing Deciding to take redundancy in 2016 Remembering the moment when the decision was made Being inspired by other women following their passions The real realities of making this decision The costs of working The start of the journey…. Ending up at Land’s End Coming up with a new plan and deciding to sail across the English Channel Getting caught up in the adventure Having a sense of purpose and feeling productive The differences of sailing around the UK and sailing to the Mediterranean The realities of living life on the water Ending the trip in Greece due to the pandemic Looking after her dad after a heart attach Sailing away from the media and journalism Wanting to leave the writing behind her Sharing her journey on social media and keeping a record that way Being contacted by an agent about writing a book Getting into cold water swimming Half boat, half woman How to connect and buy the book Final words of advice Don’t think too far into the future “You can do so much more than you think you can”Social Media
Instagram: @smillieonsea
Book: The Half Bird: One woman’s voyage of self-discovery from Land’s End to the shores of Greece
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Pelumi Nubi is a purpose-driven travel content creator and connector who thrives on exploring less commonly visited countries.
Currently living between London and Dubai, she calls both the UK and Nigeria home. Having ventured to over 80 countries across six continents, her engaging content inspires her community to embrace life with fearlessness and embody true freedom.
She is committed to showing that travel can be safe, easy, and achievable, particularly for Black women who want to travel solo.
Pelumi has recently achieved an incredible milestone, becoming the first Black woman to drive solo by road from London to Lagos, covering over 10,000 km in 74 days.
Additionally, she was recently appointed Ambassador of Tourism in Lagos State, Nigeria.
***
Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.
Thank you for your invaluable support!
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Show notes
Who is Pelumi Growing up in Nigeria Moving to the UK aged 10 Relocating to Dubai in 2023 Her passion for travelling Being bullied and diagnosed as dyslexia Visiting over 80+ countries Why travelling can be easy, safe and doable for solo travellers Academic life and the end of her PHD Pivoting from science to travel Her road trip from London to Lagos Early travel memories Doing a global leaders program and spending time in India Is travel/content creation a viable career option? Why no knowledge is wasted knowledge Using her research background to plan her Lagos trip Living her life in chapters Deciding to drive to Lagos and how much time to plan for the adventure The power of having mentors Needing more time to plan and deciding to delay for a year Starting 24th January 2024 Naming her car ‘Lumi’ and the reasons behind the name Keeping costs down Her route - UK, ferry to France, then Spain, ferry across to Morocco and then down the West coast of Africa Putting measures in place to keep herself safe Being more excited about the journey, than the fear Working on her mindset to keep going, despite the naysayers Refusing to read comments and not engaging Setting other goals for the journey Feeling like a failure after the end of her phd and not getting to be called Dr. Needing to do a hard thing Wanting to re-write the narrative about how she felt about herself Not seeing people who looked like her doing over landing trips Wanting to inspire other Black solo explorers to go on an overland trip Wanting to show off the beauty of the different countries in Africa Wanting to go at a slower pace Why it was chaotic on the road Daily routines and figuring out where to sleep at night Meeting new people and feelings of loneliness Why a smile is the universal language Africa is not a country Riding the Iron-ore train and the reality of what it’s like Being a Black woman solo traveller and the differences between travelling in Europe and Africa Why you should start local People not believing that she was doing the adventure solo Sexual harassment while traveling How to connect with Pelumi and follow her adventures Future travel plans NDAs Not wanting to play it safe Just do it… Advice for women who want to get travelling and to make a pivot in their live The power of daily habits and why they are so important Keep the promises that you make for yourself Why the magic is in the doing.Social Media
Website: www.peluminubi.com/s-projects-side-by-side
Instagram: @pelumi.nubi
Twitter/X: @peluminubi_
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Kristin is a thru-hiker, climber, and human rights activist from Norway currently living in London. Despite her outdoorsy upbringing in snowy Norway, it was only in her 20s that she discovered her own adventure journey.
After going through a very tough time at university, Kristin decided to hike the Te Araroa across New Zealand’s South Island as an existential journey to shed her depression when she was 22.
Her thru-hiking journey has taken her across the world on trails such as the John Muir Trail, the GR11 Spain, the GR20 Corsica, and The Haute Route in Switzerland.
She founded her blog, Let’s Trek It, to share her adventures, tips, and inspire others to undertake their own wilderness journeys.
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Don't miss the latest episodes of the Tough Girl Podcast, released every Tuesday and Thursday at 7 AM UK time!
Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
This episode of the Tough Girl Podcast is proudly sponsored by INOV8, pioneers in cutting-edge sportswear.
Use code TOUGHGIRL15 to get your 15% discount. Click Here
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Show notes
Who is Kristin Originally from Norway but living in London now Being a thru-hiker for the past 9 years Growing up in Norway and spending a lot of time outdoors in the mountains Discovering thru hiking The struggles during her undergrad years Dealing with bullying and feeling of being loneliness Struggling with depression Searching for purpose Being inspired by the book: Wild - By Cheryl Strayed Cheryl Strayed - Tough Girl Podcast May 2, 2017 Knowing that the Te Araroa Trail was the key to making her life better Deciding to start with a smaller trail - The West Highland Way - for her first thru0hike The kindness of strangers on the trails Being 22 and ready to go The reasons for deciding to hike in New Zealand Concerns before thru-hiking Expecting thru-hiking to make everything better Walking into her life Why it’s the journey and not the destination Favourite sections on the South Island, New Zealand The Nelson Lakes and the Two Thumb Range Feeling so happy while being on the trail The challenging days on a thru-hike Struggling with a lack of sleep Thunderstorms on the GR20 (Corsica) Dealing with challenging situation on a thru-hike Balancing her love of hiking with her London lifestyle Post trail/adventure blues and dealing with them Filling your life with fun things Hiking the GR11(walking across the Pyrenees, on the Spanish side) Future walks/thruhikes Heading to America to section hike part of the Pacific Crest Trail (PCT) Trail name - “white blaze” How to connect with Kristin Believing in the power of inspiration Final words of advice and wisdom for you - “ Dare to act on an idea because there is no reason why it can’t be you”Social Media
Website: www.letstrekit.com
Instagram: @lets.trek.it
Facebook: @letstrekit
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Sunny is a professional adventure athlete, guide service owner and story teller based in Kanab, Utah.
After obtaining an MBA from Harvard Business School and pursuing a career as a management consultant in her twenties, Sunny decided to leave behind the business world in order to focus full-time on mountains, climbing and VLDs (very long distances).
Today, she is a professional athlete and owner of two guiding businesses - AWExpeditions and Dreamland Safari Tours.
She is also the founder of the AWE Summit Scholarship Foundation that breaks down barriers for women+ to access mountaineering and the backcountry -- in the form of tens of thousands of dollars in expedition scholarships.
Sunny first came on the Tough Girl Podcast on Jun 23, 2020. Sharing her story about being the first woman to circumnavigate and summit Aconcagua in a single push.
You can listen to that episode Here
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Don't miss the latest episodes of the Tough Girl Podcast, released every Tuesday and Thursday at 7 AM UK time!
Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
This episode of the Tough Girl Podcast is proudly sponsored by INOV8, pioneers in cutting-edge sportswear.
Use code TOUGHGIRL15 to get your 15% discount. Click Here
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Show notes
Who is Sunny Working as a professional adventure athlete and running her own travel companies Sunny first came on the Tough Girl Podcast on Jun 23, 2020. First woman to circumnavigate and summit Aconcagua in a single push. What happened in 2020 Deciding to buy a tour company/guide service business Using her MBA from Harvard Thriving with the challenge and the uncertainty Pursuing her own adventures and being her own boss Getting involved in running Fastest Known Times (FKTs) Starting to focus on adventuring in Alaska 350 mile race on cross country skis - Iditarod Trail Invitational (ITI), held in Alaska during Winter (2021) Planning to head to the South Pole in the future More info about the ITI and how its structured, and what you can expect. The short version - 350 miles. The long version 1000 miles. You need to do the short version of the race before you can attempt to race the longer version. The different modes of travel: Fat bike, dogs, skies, walking The lessons learned from the recce before the bigger race No mandatory gear list Being able to connect with folks who had done the race before to get advice and tips Leaving her comfort zone behind and moving into the stretch zone Dealing with uncomfortable feelings Reflection back on her first ITI in 2021 Dealing with overflow Not having a background in cross country skiing Knowing that she able to keep herself safe in these extreme conditions Dealing with broken bindings and having to hike the final 150 miles Having a 10 day deadline to cover the 350 miles Being pushed to her limits both physically and emotionally Going back in 2022 to ski the 350 mile distance again - gaining more experience and knowledge Fat biking the race in 2023 with her husband Feeling ready to commit to the 1000 miles race in 2024 Race strategy and plan (both adhoc and thought through) Needing to complete the 1000 miles (approx 930 - 960 miles) in 30 days Dealing with a stress fracture on her shin in the December and only having 5 weeks to train Using both a backpack and a pulk/sled to transport gear. Dealing with the cold and trying to avoid getting wet in -30/-40 degrees Aiming to travel slowly, keeping her heart rate low in an aim to keep from sweating Dealing with wet and damp gloves and getting a little bit of frost bite on her fingers. Dealing with numb heels and maybe a little bit of nerve damage after the race Highlights and magical moment from life on the trail Being in her own thoughts for 14hrs or more a day Food and nutrition on the trail Feeling the pressure to reach the finish line before the cut off point Making it across the sea ice before it flooded or melted Being 200 miles from the finish on the North Shore Becoming the first women to ski the ITI 1000 Recovery after the race (doughnuts & wine!) How to connect with Sunny and to follow along with her adventures Final words of advice and and wisdom to inspire and motivate women and girls Why you need to continually be pushing your comfort zoneSocial Media
Websites:
www.sunnystroeer.com
www.awexpeditions.org
www.dreamlandtours.net
www.summitscholarship.org
Instagram:
@sstroeer
@awexpeditions
@dreamlandsafari
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Sarah Perry is an ultra-runner, dedicated educator, and INOV8 ambassador with a passion for the outdoors and pushing her limits. On this episode of the Tough Girl Podcast, Sarah shares her journey from her Yorkshire roots to breaking records on the South West Coast Path (SWCP).
Living in Cumbria and working in adult education, Sarah balances her career with her love for long-distance running. Growing up with family holidays in the Lakes, Wales, and Scotland, she developed a love for the hills. After lockdown, Sarah sought a healthier balance, moving to a greener environment and embracing running for the joy it brings.
In March 2024, Sarah set a new British backyard running record, showcasing her mental resilience and strategic approach to ultra-running. Her most notable achievement came with her record-breaking, self-supported run of the SWCP, covering 630 miles in 13 days, 11 hours, and 31 minutes. Despite a failed attempt in 2023 due to injury, her meticulous planning and determination led to success.
As an INOV8 ambassador, Sarah discusses her favourite gear and the support she receives from the brand. She also talks about the importance of community and staying motivated, even when balancing a full-time job with intense training.
Looking ahead, Sarah is preparing for future challenges, including the 13 Valleys Ultra in September and the Winter Spine in January 2025. Her story highlights the power of dreaming big, learning from failures, and the importance of detailed planning.
Tune in to hear Sarah Perry's story, her adventures on the SWCP, and her advice for women looking to elevate their running: "Dream big and don’t forget the spreadsheet!" Connect with Sarah on social media to follow her journey and upcoming challenges.
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Don't miss the latest episodes of the Tough Girl Podcast, released every Tuesday and Thursday at 7 AM UK time!
Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
This episode of the Tough Girl Podcast is proudly sponsored by INOV8, pioneers in cutting-edge sportswear.
Use code TOUGHGIRL15 to get your 15% discount. Click Here.
***
Show notes
Who is Sarah - Teacher, dog mum & ultra-runner. Living in Cumbria and working in adult education Doing a little bit of longer distance running! Running the South West Coast Path (SWCP) Breaking the record (self supported) 630 miles in 13 days, 11 hours and 31 mins Growing up in Yorkshire Making a change after lockdown and deciding to move somewhere greener Having an older brother and being quite competitive Having family holiday in the Lakes, Wales and Scotland and doing lots of walking in the hills Not having the healthiest balance with running when she first started in her early 20s Trying to gain control in her life Why your 20s can be so stressful Using running as an escape and a tool for finding herself Running for the love of it and not doing super structured training programs Setting a new British backyard running record in March 2024 What is a backyard ultra? 4.2 miles per lap, going out on the hour, every hour until 1 person is left. The mental side of a back yard ultra - and the tactics involved? Getting her head down and doing her own thing. 52 mins for each lap - approx 8/10 mins to recover What goes on during the rest break Not wanting to run until she dropped The reality of running while having a job and living Staying in the zone and thinking of the small things Becoming an INOV8 ambassador Favourite INOV8 Trainers - Trailfly Fell shoe - INOV8 Mudtalon Speed Attempting to run the SWCP last year in 2023 and needing to stop on day 3 due to an injury The reason for going self supported Planning for the SWCP Trying to figure out how far to run each day…. Working out ferry crossings, food and water stops Living out the adventure via the spreadsheet, before even stepping on the path Needing to fail the first time, in order to understand what it would take to go again Training and getting mentally ready Hill sessions, back to back running and a few structured sessions Being worried about safety Needing to embrace all the things that you can’t control Being able to zone out while on the trail and visualising the end goal Facing challenges everyday while out on the SWCP The weather and the mud… Highlights from the run Why there were more positive moments, than negative The final 20 miles… Having to dig so deep How to connect with Sarah on social media Future challenges and goals 13 Valleys Ultra in September The Winter Spine - January 2025 Final words of advice for women who want to take their running to the next level Why you should dream big Don’t forget the spreadsheet!Social Media
Instagram: @sarahperry19917
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