Tough Girl Podcast

Jenn is a long-distance walker, community leader, and passionate advocate for women’s wellbeing in the outdoors — especially during menopause. From battling endometriosis, PCOS, and the trauma of an early medical menopause in her 20s, she was once told she couldn’t live the active, adventurous life she craved. She’s spent the last few years since proving otherwise — one footstep at a time. What began as a personal outlet for healing has evolved into something much bigger: being able to connect women to their strength through hiking, movement, and community. Whether she’s leading local walks, multi-day hikes, backpacking or pushing her own limits, she walks with the intention that creating space for people to feel heard, safe and be around nature is of the upmost importance. A qualified lowland leader, speaker, and founder of a thriving women’s walking community in Kent, she brings insight, humour, and unflinching honesty to conversations about menopause, mental health, leadership, and what it means to feel powerful in your body again — especially when the world told you not to try. Through her trail stories — from ultra hikes to quiet woodland days — she shows that adventure isn’t about speed or summits. It’s simply about showing up. 🎙️ 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 Jenn and running MJ Outdoor Adventures  Her aim to get everyone outdoors, regardless of what stage of life people are at  Her early years and not being sporty or outdoorsy  Getting into fitness in her mid to late 20s Going through an early menopause in her early 20s Gaining weight very quickly  Feeling very uncomfortable in her own body Starting walking and moving into swimming and yoga Getting into hiking and how her passion came alive  Currently 39 years old Talking about perimenopause and menopause  Reflecting back on what happened 20 years ago  Only hearing from doctors, not hearing other voices or having other support available.  Not having a clue what was happening  Discovering hiking and her hiking journey  Shifting the weight and starting to get more energy once she started walking  Signing up for ultra challenges  Adapting gear to make it work for her Lowland Leaders  Taking a leap of faith and quitting her day job  3 months into the adventure  Working in retail and making the transition  Setting up her first walking group Women’s Wellness Walks  The power of women sharing their stories  Peri-menopause - and how it’s starting earlier and earlier  51 symptoms of menopause…  Vitamin D and bone density loss What can women do, to manage the symptoms of peri-menopause  Strong not skinny and the importance of keeping mobile  Mental health and balancing hormones How the outdoors have helped Solo hiking and the power of spending time alone in the Highlands of Scotland  Isle of Wright Ultra - 100km  Wanting to prove to everyone that she could do it Achieving 75km and not hitting the 100km Having to shift her mindset  Learning grace for herself  Practicing mindfulness on the trail  Saxon Shore Way, Kent The power of nature Walking as part of a group  Community and friendships  Learning how to be in the outdoors  How it helps to build confidence  Meeting Mike! The W trail in Patagonia (Feb 2026)  The Greensand Way  Working as an Ordnance Survey Champion  North Down’s Way Ambassadors  The challenges of wailing in February in the UK Fast packing and going from hotel to hotel, or from B&B to B&B Doing what works for you The stats from the North Down’s Way (National Trail UK)  Being a woman in the outdoors industry  How to connect with Jenn and sign up for her walks  Final words of advice for other women who want to get outside more  Finding your tribe and the right footwear!!    Social Media Website: www.mjoutdooradventures.co.uk Instagram: @mjoutdooradventures   

At age 55, Belgian runner Hilde Dosogne set out to break boundaries — and did just that.  In 2024, she ran 366 marathons in 366 days, earning her the title of Guinness World Record holder for most consecutive marathons in a year.  What makes Hilde’s journey so extraordinary is not just the distance she covered, but the relentless dedication she showed while working part-time and managing her daily life with laser-focused discipline. Known as Marathon Woman 366, Hilde didn’t grow up in a sporty family. In fact, she didn’t seriously take up running until her 40s. But once she did, she never looked back — moving from her first marathon with her husband in 2013 to ultra events like the Marathon des Sables and the legendary Spartathlon in Greece. Inspired by endurance runner Candice Burt, who ran an ultra a day, Hilde set a goal that was bold yet (just) manageable alongside her career — a marathon every single day for an entire year.  From battling injuries and illness, to running through Belgian storms and even dislocating a finger mid-run, Hilde’s story is one of mental toughness, resilience, and unwavering self-belief. In this episode, Hilde shares: Why she decided to take on this incredible challenge How she structured her days and managed recovery The highs and lows of running every single day The mental strategies that helped her keep going Her thoughts on aging, performance, and redefining what's possible at 55 The deep sense of joy and freedom she finds in running Hilde’s story is a reminder that it’s never too late to start something extraordinary — and that the only limits are the ones we place on ourselves.  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM UK time. Subscribe and be inspired by stories of women pushing their physical and mental limits across adventure, endurance, and exploration.  Support the mission to increase the visibility of female role models in adventure and sport: www.patreon.com/toughgirlpodcast Show notes Who is Hilde Living in Belgium 55 years old Married with 4 children aged between 18 and 26 years old Working in a chemical company and being passionate about running Being known as Marathon Woman 366 Not growing up in a sporty family and not being encouraged to do sports when she was younger Getting into running after her children were growing up  Being focused on building up her career and raising her children  Reaching 40 years old and wanting to lose some weight and deciding to run a marathon with her husband in 2013 How her running progressed and wanting to run more marathons and then wanting to run faster and then further Getting a lot of satisfaction from achieving her goals and pushing her limits Deciding to run the coastline of Belgium - 74km Wanting to know what else she could do  Deciding to run the Marathon des Sables in Morocco  Struggling with sleep in the open tent, and dealing with the sandstorm and the noisy people in the tent Running Spartathlon Ultra Race  Running from Athens to Sparta - having 36 hrs to complete the race  Needing to qualify for the Spartathlon Running 170km in 24 hrs in 2022 Running the race again in 2023 and running 1 hr faster than the year before Being inspired by Candice Burt running an ultra marathon everyday  Realising that running an ultra marathon a day would take up too much time everyday Deciding to run a marathon everyday and break a world record  Feeling that running a marathon everyday would be achievable while working at the same time Starting to plan for the event in summer 2024 - wanting to run with other people  Applying to Guinness World Records and figuring out the logistics for evidence  The time commitment involved and trying to run with other people  Being commitment to the hours she was running  The hard days, especially when she was feeling sick  Dealing with stomach pain and covid.  Falling while running and dislocating her finger  Dealing with bad weather especially at the start of the year  Struggling with her sleep and feeling too excited from the running both physically and emotionally  Sleeping during her lunch break Needing to have her days very strictly scheduled  The time commitment of running, social media and the info for Guinness World Records The mindset of taking on a daily challenge like this Her resilience coming from having a strict childhood and being very disciplined Seeing her running as a job  Feeling gratitude for while she was running  Raising funds for breast cancer patients  Being supported by the people who ran with her and also supported via social media  Daily recovery strategies - having a recovery shake, baths, stretching and a massage 1x per week Being supported by her husband in the house  Getting to the end of 366 marathons Running the last week in pain, due to a hamstring injury  Preparing an event for the last day Her body was telling her to stop running  Stopping running on the 1st January 2025  Feeling very happy that it was over! Getting back into running/walking 10 days later  Wanting to do the Spartathlon for the 3rd time Becoming the 24hrs running Belgium Champion  Listening to podcasts and music to pass the time Not experiencing many affects from perimenopause and menopause  Nutrition and fuelling while running a marathon everyday  Which is harder running a fast 5k or running a longer distance? Stretching, foam rolling, core stability exercises and bike riding The biggest lessons learned from taking on this challenge Why the human body can do much more than what we think Doing this challenge at 55 years old Running an average time of 4hrs 5 mins for each marathon Why you can start running at any age Training for the Spartathlon 2025 with a running coach  Running coach Benny Fisher   How to connect with Hilde on line Words of advice for runners The mind is stronger than the body If you think you can’t anymore, you have to think you can do it. Even if you are at a low point in a race. You need to know that it can get better. Why the only reason to stop is if you have a serious injury. Believe that it can get better Think about how you will feel when you give up  Think about the people that support you and they will be very happy that you finish and disappointed if you don’t Do it for a charity, so you know you are not only doing it for yourself.  You have to be strong psychically and mentally Prepare yourself for the difficult moments in the race and think through all the different scenarios that could happen   Social Media Website: www.hildedosogne.be/en  Instagram: @marathonwoman366/  Facebook: @marathonwoman.2024  Strava: https://www.strava.com/athletes/51029211  

In this episode of the Tough Girl Podcast, we journey into the heart of the Amazon and the mind of a remarkable woman pushing the boundaries of science, culture, and conservation—Dr. Rosa Vásquez Espinoza. Rosa is a Peruvian chemical biologist, National Geographic Explorer, UN Harmony with Nature Scientist, and the founder of Amazon Research Internacional.  Splitting her time between Bath, England, and the Peruvian rainforest, Rosa blends cutting-edge research with ancestral knowledge to protect biodiversity and uplift indigenous communities. Her journey—from a curious child growing up in Peru to leading expeditions in the Amazon, researching the legendary Boiling River, studying stingless bees, and authoring The Spirit of the Rainforest—is nothing short of extraordinary. Rosa shares how she learned expedition skills later in life, why documenting indigenous science is crucial, and what it means to be a female scientist navigating international platforms like the UN and COP16. This conversation is packed with insight into climate resilience, overcoming self-doubt, and the healing power of nature, science, and community. Rosa’s message is a powerful call to action for women everywhere: follow the questions that stay in your head—you never know where they may lead.  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 Rosa Currently living in Bath Being based between England and Peru  Working as a Peruvian scientistic National Geographic Explorer  Leading science and conservation efforts in the Amazon Rainforest  Having a deep connection to her indigenous roots  Her early years living in Peru and relationship with her grandmother Spending time in the city and the mountains Being fascinated by the things she couldn’t understand  Loving space and wanted to know everything about the planet Having a fascination for science Wanting to dedicate her life to the Amazon  Getting her PhD in Chemical Biology from Michigan University  Taking a year off to get more work experience and reconsidering her whole life Being able to study traditional Chineses medicine in Beijing in her last year of undergrad The Amazon Boiling River Ted Talk - Andrés Ruzo  Book: The Boiling River (TED) by Andrés Ruzo   Discovering new microbes in the river Boiling mud  Book: The Spirit of the Rainforest: How indigenous wisdom and scientific curiosity reconnects us to the natural world  What you can expect from the book Learning expeditions skills later on in life Leading her first expedition Chapter 4 - Stingless Bees - the oldest bees on the planet  Capacity building  Partnerships with different indigenous groups Climate challenges Climate Anxiety The importance of indigenous science and making sure that it is documented  Being motivated to write the book  COP16 in October 2024 in Colombia  Dealing with self doubt and why the work is not easy Being a voice with the international press Creating space for female indigenous members Being a good team member The importance of community  Current expeditions and plans for heading back to the field Funding expeditions  Extreme climate explorers BBC - Documenting their work on stingless bees How to find stingless bees Smelling fish in the jungle…. Medicinial Honey?! Comparison to Manuka honey? Her Ayahuasca experience The ego death experience  Chapter 11 - becoming a black jaguar  How to connect with Dr Rosa Final word of advice for women who want to explore more and get into science and exploration Follow the questions that stay in your head You never know where they may lead.   Social Media Website: www.rosavespinoza.com  Instagram: @rosavespinoza Facebook: @rosavespinoza9  TikTok: @rosavespinoza  YouTube: @rosavespinoza  

In this deeply moving and inspiring episode of the Tough Girl Podcast, we’re joined by Sophie Pierce, a 32-year-old social worker from Pembrokeshire, West Wales, who made history in March 2025 as the first person with Cystic Fibrosis to row an ocean. Diagnosed at just 3 months old, Sophie has lived with the challenges of a genetic condition that affects her lungs and digestive system and once carried a life expectancy of under 30 years. But Sophie’s story is not defined by limitation—it's a bold testament to resilience, courage, and the power of hope. From working in fostering services to hiking the Welsh coast with her dogs, swimming in cold water, and sleeping in her campervan—Sophie has never shied away from living life on her terms.  In this episode, she opens up about the life-changing impact of the Kaftrio drug trial, how she overcame mental health struggles, and what it truly meant to embrace life beyond the horizon by rowing across the Atlantic. She shares the highs and lows of the row: the months of preparation, team dynamics, magical moments at sea, and how it feels to return to "normal life" after an extraordinary adventure. Sophie's message is powerful and universal—you are capable of so much more than you think. If you're looking for inspiration, perspective, and an honest exploration of living—and thriving—with a life-limiting condition, this episode is not to be missed.  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 Sophie 32 years old Living in Pembrokeshire, West Wales  Working as a social worker in fostering service Living with a genetic health condition - Cystic Fibrosis (CF) March 2025 - becoming the first person with CF to row an ocean What is CF Being born with it and getting diagnosed at 3 months old   Having a shorter lifespan  How CF affects her lungs and digestive system  Living with reduced lung function  Her younger years and how she was treated  Why exercise and being out in the fresh air is actively encouraged Not liking exercise as a child Growing up knowing she had CF and why it was normal Being empowered with CF and how her parents encouraged her Her mum reminding her to stay as well as she could for as long as she could, so she could benefit from treatments in the future.  Learning about her shorter life expectancy and managing those feelings  Adopting a positive attitude - being determined to live her life and not letting CF hold her back  Wanting to make the most of her time  Understanding that time is precious  Not needing a pension, savings or need to put down roots  The help and support available to help manage the mental and emotional challenges Experiencing panic attacks while her health was declining  Working with a psychologist  Using tools from Acceptance and Commitment Therapy (ACT) Feeling frightened of letting the big feelings of sadness in Feeling so sad about living with CF   The drug trial - 5 years ago  Taking the Kaftrio drug  The challenges of winter for CF patients  ‘The Purge’ - coughing for 24 hrs How her life and lungs has changed  Trustee for CF Trust  Being asked to row an ocean  Forming a crew of 4 Stumbling blocks and being told no - by the World’s Toughest Row Atlantic Dash  Securing the finances and managing the stress of getting to the start line Her biggest fear and worrying about staying well enough to do the row  Getting out on to the ocean. Having electrical issues with the boat  Name of the boat - The Spirit of Bluestone  Magical moments on the Atlantic Ocean  Day 46 coming to the end of the row  Rowing schedule and needing to get extra sleep during the night  The challenges of team dynamics Finding their roles within the group Being the social secretary and bringing fun to the boat The biggest lesson from rowing the ocean You can do so much more than you think you can  Being supported by the right people around you Dealing with the adventure blues How life in weird after rowing an ocean Being in a really exciting place Future challenges?! Words of advice from the CF perspective  Learning to life with CF How to connect with Sophie You are capable of so much more than you think you are Learn to reframe the negative voices in your head   Social Media Instagram @sophiefpierce  @cruisingfree2025   

This week on the Tough Girl Podcast, we welcome Emma Wilkinson—a freelance health journalist, ultra runner, mother of three, and co-author of the empowering book Ultra Women: The Trailblazers Defying Sexism in Sport.  Emma’s journey into ultra running didn’t begin until her 40s, but once she discovered the joy of going long and slow, there was no turning back. In this honest and motivating conversation, Emma shares how she went from half marathons and road running to self-created 100K adventures in the mountains of Snowdonia. Alongside fellow runner and friend Lily Canter, she set out to research and write Ultra Women, a book that celebrates female endurance athletes and dives into the science, stories, and social constructs around women in ultra sport. Emma talks openly about what inspired the book, how she balanced full-time work, parenting, and running while writing it, and what she learned about the unique strengths women bring to endurance challenges—especially around fatigue resistance, pain management, and mental toughness. If you’ve ever doubted your capabilities, struggled with self-identifying as a “runner,” or wondered if your body was made for ultras—this episode is for you. Emma’s message is simple and powerful: don’t put limits on yourself—just give it a go.  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 Emma Journalist and runner Co-Author of a new book - Ultra Women Book: Ultra Women: The Trailblazers Defying Sexism in Sport  What Emma was like as little girl Growing up in Bradford and not being massively sporty when she was younger Getting into running in her later teens Being far more active now than she was as a child In her early 20s watching the London Marathon and wanting to give it ago  Getting into half marathons Running the Sheffield Half Marathon and being sick at the end   Starting to run faster and joining a running club to make new friends Doing her first marathon just before she had children, just before turning 30 Why she enjoyed running  2019 - meeting Lilly (co-author on the Ultra women book) Singing up for a 100k - 2 day event Falling in love with ultra running - the slower, longer, adventure Her friendship with Lilly, doing their journalism MA together, 20 years ago Teaching Journalism at Sheffield University   How the book came about Walking the hills  What do you need to do, to get to the end.  Needing to be able to tune into your body Creating their own 100K 2 days event - on the Snowdonia Slate Trail  Surprising herself with what she was capable of  Writing the book at the same time of doing full time work as a journalist while also looking after children and running  Why are women so good at ultra endurance distances  Coming from a science background and why the research was so interesting  How women have more fatigue resistant muscles Not feeling in competition with other women  Book: Invisible Women: Exposing Data Bias in a World Designed for Men  The lack of research into sports science for women Hopefully the research is starting to turn a corner Why ultra running training plans are based on men  Women have been deemed as to complicated to include in studies  Fatigue resistant muscles research  Wanting to learn more about recovery and how that applies to women specifically  Training for ultras Women having to use a process of trial and error to figure out what works best for them Periods and cycle tracking and feeling different at different times of the month and why the data can be confusing  Learning more about oestrogen and how it affects endurance How the book came about Getting the book published Are women faster the longer they go? Freelancing for Journalists  Lael Wilcox going after the mens’s around the world bike record in 2026  The motherhood perspective on running Sophie Power She Races  Not running in pregnancy and chaining to walking Dealing with separated stomach muscles  Needing to get back to running and needing time for herself Having a chapter on pregnancy in the book and why it’s not the same for everyone Pain and women, and pain management Sexism Creating a manifesto and calling for action Do you call yourself a runner? Confidence - women - running Say yes for signing up for that ultra How to connect with Emma Final words of advice  Don’t put limits on yourself, if you want to do something, have ago. Women who just wanted to see if they could and they did Why not give it ago!   Social Media Website: emmawilkinson.net  Instagram: @emmawjourno/ BlueSky: @emmajourno.bsky.social‬ Book: Ultra Women: The Trailblazers Defying Sexism in Sport  

This week on the Tough Girl Podcast, we’re joined by Lily Canter—an ultra runner, women’s running coach, journalist, and passionate advocate for gender equality in sport. As co-author of the groundbreaking book Ultra Women, Lily is helping to challenge outdated narratives and spotlight the women redefining endurance running. Lily didn’t grow up considering herself sporty, but after joining a triathlon club in her 30s, she discovered a love for running that quickly evolved into a passion for ultras. What began as a spontaneous 30-mile run turned into a deeper journey into the ultra world—culminating in a 250km multi-day race across Tanzania and a growing commitment to empowering more women through education, coaching, and research. In this episode, Lily opens up about the gaps she saw in female-specific training information, how she and co-author Emma Wilkinson tackled the research for their book, and why visibility, representation, and equity matter—on the trails and in the media. From coaching to kit, sports bras to science, Lily shares what still needs to change and how she’s pushing those boundaries herself. Whether you’re curious about tackling your first ultra or passionate about equity in endurance sports, this episode offers practical insight and powerful inspiration.  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 Lilly Journalist who specialises in running and fitness A female running coach  Ultra runner Lecturer at university  Running an organisation with Emma called; Freelancing for Journalists  Her early years… Not coming from a sporty family  Growing up in Guilford, Surrey Playing netball consistently for most of her life  Moving to Liverpool as a teenager Getting into running in her 30s Joining a triathlon club in her mid to late 30s Being inspired by an amazing running coach  Running consistently for the past 7/8 years Being busy… and how her career has changed a lot  Getting bored very easily  Going freelance 8 years ago and it giving her the freedom to do more things and pursue her different passions  Getting better at running and starting to enjoy it more  Varying the types of runs and where she ran  Building her running confidence  Trying different races Starting to really enjoy running Her first ultra which was an accident! Running 30 miles on a looped course The relaxed, chilled, approach to ultra running Speaking with Emma about doing an ultra together The lack of information and resources especially women centric information  Signing up to a multi-stage 100k race in Romania  Having to figure out her training plan for herself  Thinking about writing a book about running  How the book came about and getting the book published  Being inspired by the women winning races outright  Wanting to understand why so few women were participating in ultra races  Dividing up the research and why it was quite straightforward  Being surprised by the records held by women in the swimming world. The mental side and the lessons that could be applied to her running What does the scientific evidence say with regards to men and women The social construct of difference between men and women The importance of being prepared and having confidence in what you know works for you Running 250km across Tanzania 2023  Why it was her favourite race  Being more aware of the setup of races and how female friendly they are Images of women in marketing material, website etc  The manifesto - call to action - wanting to drive change  Focused on 6 key areas  The importance of female specific sports research What are women capable of? The importance of female specific training guides  Kit which has been designed for women  Sports bra testing Media coverage and commentary of women Equal prize money and sponsorship Why races should use the - She Races Guidelines  Training for 2025/2026 Wanting to test their limits  Signing up for Equinox 24 - wanting to run further than they have run before (goals 65 miles +)  She Trails race in the Peak District - August 2025  Heading oversees to race a 5 day race in the heat… depending on recovery  Training programs and making running work for you  Having a coach for the past 18 months and the difference it has made  Being more competitive in races  How to connect with Lily on social media Final words of advice for other women who want to be a trail blazer Why you need to believe in yourself  Push your boundaries and try hard things  Don’t be scared of challenging yourself    Social Media Website www.lilycanter.co.uk  Instagram: @lilycanter Linkedin: www.linkedin.com/in/lilycanter X: x.com/lilycanter  Book: Ultra Women: The Trailblazers Defying Sexism in Sport  

This week on the Tough Girl Podcast, we’re joined by Tania Carmona—a trailblazing ultrarunner, endurance coach, entrepreneur, and the first Mexican athlete to complete the 5 Deserts Grand Slam. From swimming as a national-level athlete in Mexico to conquering some of the toughest environments on Earth, Tania’s story is one of resilience, reinvention, and relentless curiosity. Based in Dubai and previously living in Scotland and the U.S., Tania shares her path into ultrarunning—from a reluctant marathon finisher to tackling self-supported races across the Gobi, Atacama, Namib, and Antarctica. We dive into her experience navigating extreme heat, physical stress, and the emotional highs and lows of ultra-endurance. Tania also opens up about the physiological toll of training, dealing with cortisol imbalances, the decision to undergo back surgery, and why she and her husband launched the Ultra Happy Podcast to bring more real, relatable stories to the running world. Whether you're chasing your own desert dreams or looking for inspiration to keep putting one foot in front of the other, this episode is packed with heart, humour, and hard-earned wisdom.  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 Tania Ultrarunner, coach and podcast host Being based in Dubai, born in Mexico and previously living in Glasgow, Scotland  Growing up in Mexico City in a small family  Being into swimming when she was little Being a national swimmer  Deciding to stop swimming at 15  Moving to Chicago to do her Masters Getting into running in Chicago after being inspired by the Chicago Marathon  Starting running with a free group 3x a week Finishing her first marathon and deciding to never run again at 20 Needing to make new friends after moving back to Mexico Deciding to give running another go A spartan race…. 2016 Finding trail running! Hiring a coach  Signing up for a 50k Meeting her Scottish husband, Andy Moving from Mexico City to Scotland! Deciding to sign up for longer, harder races and how her lifestyle started to change The 5 Desert Grand Slam  Wanting to do Cocodona 250km race  The 5 different, self supported races Dealing with the heat Gobi Desert in Mongolia - more trails and more hard packed terrain - very similar to Scotland Running with really old shoes Running in Antartica over 5 days - living on an expedition boat  Atacama Desert in Chile and why it was one of her most favourite races Reducing those feelings of overwhelm Focusing on the first step first Taking a year off to focus on running  Working with a running coach  Recovery runs and resting  Dealing with gut issues and periods problems The impact on her body with spikes of cortisol  Developing a cortisol hump on her back Not sleeping well The evening routines and life admin after a race  Having surgery on her cortisol hump (7 cm by 1.5 cm deep) on her back Dealing with more stress, by moving to Dubai Ultra Happy Podcast  Co-hosting with her husband Andy Documenting the journey  How to connect with Tania Mini films from each dessert available to watch on YouTube  Final words of advice Live your life with curiosity  Don’t do it for the likes  Think about what else you could do    Social Media Website: taniacarmona.komi.io  Instagram: @taniaruns_theworld TikTok: @taniaruns_theworld  Youtube: @Tania_Carmona  

In this episode of the Tough Girl Podcast, we’re joined by Dr. Sarah Ruggins—a high-achieving investment professional, academic powerhouse, and now a record-breaking ultra-endurance cyclist. From her early days as a national-level track athlete in Canada to surviving complex PTSD and rebuilding her life, Sarah’s journey is one of transformation, resilience, and radical self-belief. In 2023, Sarah competed in the Transcontinental Bike Race, and in 2025, she took on her most audacious challenge yet: cycling from John O’Groats to Land’s End and back again—2,715 km in just 5 days, 11 hours, and 14 minutes, setting a new outright record. This conversation dives deep into the planning, training, and mindset behind the ride—from strength work and 3:30 AM mornings to battling hallucinations, sleep deprivation, and pain barriers. Sarah shares her three-part mantra—Focus, Discipline, Gratitude—and unpacks how elite performance is built in the margins: with structure, strategy, and sacrifice. Whether you're chasing a personal goal or looking for motivation to push your own limits, this is an episode that will fuel your fire.  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 Sarah Ruggins Working as an investment professional for the past 10 years  Growing up in Canada  Being part of a very active family Doing a lot of running and focusing on track and field  Working with the best coaches Holding national records in middle distances  Preparing for junior olympics at 14/15 Wanting to represent her country at the highest level Her teenage years Needing a routine surgery on her feet Developing a disease of her nervous system  The impact on her life Developing complex PTSD  Getting back to a ‘normal life’ Starting to focus more on academics  Getting 4 degrees in 4 different subjects Competing in the trans continental bike race in 2023 Wanting to understand what her limits were John O’Groats to Lands End and back again Being supported by a crew Working with Rob Lee from RLP Coaching  What training looked like from Sept/October 2024 to May 2025 What a typical week looked like Working with a strength coach to compliment what she was doing on the bike Increasing the volume of training on both the bike and in the gym Squats increasing from 45kg to - 4 sets of 5 reps at 110kg While working a full time job in finance  Having her whole life scheduled from 3.30am - 10pm  Figuring out life admin Setting big goals in your life - you need to be prepared to make sacrifices in pursuit of those goals  Planning, schedules and logistics  Coming back to the WHY was integral  Building the team and pulling everyone together Reaching out to sponsors Wanting to make a history making ride Probability, chance and luck Going to maximise our probabilities of success  Being on the start line being 100% confident Being forced to be brave and tough - but coming from a place of power Wanting to demonstrate to herself her own resilience and wanting to inspire others Starting the challenge and wanting to ride to her capabilities Working in blocks of 4 hours and focusing on the power.  Managing her process and focusing on what’s on the road ahead Riding 4 hours and then off the bike for 10 mins - the ‘Pitt stops’ What goes on in those 10 mins  Eating and nutrition and eating constantly while on the bike How her body responded to the challenge  3 phases while doing endurance work:  phase 1, the first 36 hours - feeling great, phase 2 hitting a pain wall which you need to push through, phase 3 -  where you feel like you can go forever, your body has accepted this is just what you do now Going though the pain wall and pain gate  The mind body connection and what was happening mentally Developing a 3 part mantra: focus, discipline and gratitude  The biggest challenge while on the bike  Not being able to tolerate solid foods on day 3 Moving to liquid food - Supported by Huel  Dealing with the sleep deprivation - confusion and falling asleep while on her bike Crashing into a nettle bush and going into hyperglycemic shock  Using blue light to wake her up Being ahead of the record by about 7 hours and 175km - stick to the process Reaching the end  The feelings of relief  Keeping your emotions locked in for 5 days  Being able to relax! 2715 km in 5 days 11 hours 14 minutes. NEW OUTRIGHT RECORD HOLDER Her limits…. Taking the learning and applying it to new projects Recovery after the challenge Getting back on the bike and back in the gym Raising funds for 2 charities  The Bike Project  Bikes for Refugees  How you can connect with Sarah Working on a feature documentary about the challenge - due in early 2026 Final words of advice from Sarah Understand what is most important to you, and curate an objective around that  Demonstrate aggressive patience in pursuit of your goals  Focus on the small wins everyday.   Social Media Instagram @sarah_ruggins   

I can’t quite believe it, but here we are — the 800th episode of the Tough Girl Podcast! In this special solo episode, I’m taking you behind the scenes for a personal catch-up and reflection on everything that’s happened so far in 2025 — from January through to August. I talk about what life has looked like lately (yes, still living at home with my parents!), working part-time at AIM Health, the adventures I’ve been on, the challenges I’ve faced, and the exciting things coming up next. This episode is a bit of everything: gear chat (flat-lay photos and a new Atom Pack!), health updates (peri-menopause, gut health, strength training, and more), financial planning (Patreon, pensions, broken laptops!), plus reflections on my time walking the English Camino, Snowdonia Slate Trail, and tackling the GR20 in Corsica — which was honestly tougher than the Marathon des Sables. I’m also talking about my motivations for taking on the GR10, what I’ve learned in 10 years of podcasting, and why the mission — to increase the amount of female role models in the media especially in relation to adventure and physical challenges— is stronger than ever. Thank you for being here with me on this journey. Whether you’ve listened from the start or are just finding the show now, I’m so incredibly grateful. This is a celebration of us — of consistency, resilience, growth, and dreaming big. 🎧 Tune in to hear what I’ve learned over 10 years, what’s changed (and what hasn’t), and where I see the podcast — and my adventures — heading next. Let’s go! 🎙️ 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 Intro to the podcast - solo reflections episode with me - Sarah Williams  800th episode! Reflecting back from January 2025 - to August 2025 Setting the scene - chaos in my room - kit and gear everywhere Taking photos for the flat lay gear post New backpack - atom pack - needing to go on a test hike Agenda and plans for this episode  Behind the scenes and what’s been going on Living at home with my parents since 2014  Working at AIM Health - structure, regular hours, income, access to therapies  Aim Health therapies - Cryotherapy, compression trousers, red light, HBOT, rebalance bed   Impact on my wellness and recovery  Saving money, emergency funds, breaking my laptop, spending money… Saving money for my pension  Funds from patreon - paying for the website, music, search function, auphonic, Zoom costs Root canal - and teeth looking good Health - consistent with training, mobility and strength with Franco Not trusting my ankles - needing to strap them up  Adult ballet Yin yoga - not being as consistent as I would like (Kassandra Yin Yoga - Youtube)  Reflecting back - longevity - turning 44 - big jump in aging Peri-menopause and menopause Bioresonance, OligoScan  Feeling slightly fatigued - anaemic again? Blood test coming back normal Too much cryotherapy? And stopping for the summer so as not to loose my heat adaption Feeling everything is coming together and feeling strong and well Gut health issues; belches, bacteria overgrowth, wheat free October focus will be gut health and working with a nutritionist and Dr Cath  Home based for 7 months. Adventures  April - Walking The English Camino with Gemma Smith - stats and filming and not having time to share online  Snowdonia Slate Trail - 5 day practice hike - getting back into the mountains again Watch the Snowdonia Slate Trail - vlogs on YouTube  Why I recommend the Snowdonia Slate Trail  Public transport back from the trail Wanting to get mountain fit  Hiking the GR20 with Alex Mason end of June, beginning of July Cicerone Guidebooks  Abbie Barns Vlogs on the GR20  Meeting at Gatwick for a super early flight to Corsica Watch the Tough Girl GR20 Vlogs on Youtube Harder than Marathon des Sables  Mentally wanting to quit the challenge every day  Starting to doubt myself Why I didn’t quit Never quit on a bad day  The challenges of the first 3/4 days The early starts - 5am starts Not eating and feeling rough  Double stages…. Having the same goal to finish on the Friday  Needing more recovery at the start of the challenge Always being able to push it on the final day Change the plan, not the goal. Why I’m taking on the GR10  The incredible trails in Europe, UK Wanting to walk trails and spend time in the mountains  FKT website for GR10   BMC Women’s Adventure Film Competition - ‘Make a Difference Award’   Kendal Mountain Film Festival  Get involved in the film! Send in your clips! Has the tough girl podcast inspired you to take on your own adventure? (Filmed Horizontal) YouTube Channel- update - slow growth  Being behind with editing the South West Coast Path Vlogs - 40 days of footage - 40 mins per day Needing to get into flow with film/vlog editing   Are you an editor?! E-mail me! Podcast update and next recording date in October  Tough Podcast Extra Tough Girl Tribe - 1,600 strong Shout out to Patrons - thank you so much for your support.  What I have learned in 10 years of podcasting  Why you need to start Showing up and being consistent  Being a learning and continuing to learn and getting better How quickly has the past 10 years gone  How has the mission changed? - It hasn’t! Still the same mission Being more motivated than ever before Feeling more pressure in relation to getting older Being proud of the women who listen to the podcast, being proud of the guests and the women who are going through tough times. Website changes and updates!  Thank you to Rebecca ‘Beck’ Mcpherson for creating the new artwork  The next 10 years - the Purple Decade Over 7,400 miles of hiking and cycling, 13 countries and doing 31 challenges - Pink Decade Putting all my goals out there  What’s going to happen?! Would you want to go mega viral  Founder Marketing and why it’s good for your business Goal - 10 Million Downloads Goal - 100k followers on Youtube? Awards? Film Festivals? What’s going to happen?! Loving my life and wanting to continue to travelling and going on adventures  Questions from listeners  How easy was it wild camping on the South West Coast Path  Wild Camping Principles  Bucket List Goal or challenge? Pacific Crest Trail  Group/Team Challenge Responsibility and stress Repeating any hikes?! Appalachian Trail in 100 days now? Easier or Harder? Favourite country for camping and free hiking  Safety and managing the fear on trails. Things you can control in advance  Things you can do while on the trail GR10 - I’ll be sharing daily updates Thank you for everything you are doing 10 years!!! Time for you to think about what you want to achieve over the next 10 years Have you created your list of goals, your vision board? What excites you? There is no right or wrong. I believe in you!  Previous Reflections/Solo Episodes  Jan 2nd 2025 -  Sarah Williams: Reflections on the South West Coast Path, Health, Money & Future Plans for 2025 Aug 1, 2024 - Sarah Williams: Reflecting on the Past 6 Months and Future Plans for 2024 – Insights, Challenges, and Adventures. Mar 14, 2024 - Sarah Williams - Reflections & Learnings from the 3,000km Te Araroa Trail, New Zealand. Nov 2, 2023 - Sarah Williams - Planning and Preparation for thru hiking the 3,000 km Te Araroa Trail, New Zealand. #ChallengeWithZOLEO Sep 10, 2023 - Sarah Williams - Solo Reflections: A Look Back at the End of 2022, Adventures and Challenges in 2023 Aug 4th 2022 - Sarah Williams - Reflects on the end of 2021 and the start of 2022. Aug 4th 2021 - Sarah Williams - Reflects on the end of 2020 and the start of 2021. Aug 7th 2020 - Sarah Williams - Reflections on 2019 & and the start of 2020.  Aug 4th, 2019 - Sarah Williams - Reflections on 2018 and the start of 2019. Plus plans for Tough Girl Challenges. Dec 25, 2018 - Sarah Williams - Cycling the Pacific Coast Highway & Baja Divide    Sep 4, 2018 - Sarah Williams - Planning and Preparation for the Pacific Coast Highway & the Baja Divide! Sep 19, 2017 - Sarah Williams - Thru hiking the Appalachian Trail (2,190 miles) in 100 days!  Apr 26, 2016 - Sarah Williams - Shares her journey of getting to the start line of the Marathon des Sables (MDS) & running the toughest footrace on earth!   Social Media Instagram @toughgirlchallenges  Facebook: @toughgirlchallenges  Youtube: @toughgirlchallenges  Patrons: www.patreon.com/c/ToughGirlPodcast  

In this powerful episode of the Tough Girl Podcast, we meet Tia Banks—a former professional basketball player turned mountaineer and certified resilience expert. Based in Texas, Tia is on a bold mission to climb all seven volcanic summits, one on each continent, using her journey as a platform to inspire strength, courage, and mental resilience. Her love for adventure began with Mount Kilimanjaro in 2021, where she faced illness, doubt, and the ultimate test of her mindset on summit night. But for Tia, mountaineering is more than reaching the top—it’s about how we speak to ourselves in tough moments, how we dig deep when we want to give up, and how we “climb our own mountains” in life. In this episode, Tia opens up about her early years in sport, the “suck it up” mentality, the importance of positive self-talk, and her commitment to empowering young people through adventure therapy and her non-profit initiative, Summit Saturday. If you're looking for a dose of motivation to keep pushing through your own challenges—or to finally try something you've never dared before—Tia’s story will light the fire.  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 Tia Banks Former professional basketball player Certified in resilience Based in Texas Her early years and having a sporty childhood  The suck it up muscle  SUCK IT UP at 6 years old…. Becoming more aware of mental health on her personal journey Getting into mountaineering Climbing Kilimanjaro in 2021 Go big or go home  Writing her goal in her journal  Starting to prepare and research  Working with a breathing coach Committing to the training  Focusing on endurance  Preparing her body and her mind Positive self talk Optimism Book: Mind Over Mountains: Life Changing Strategies to Overcome Adversity  Digging into the mindset while on the mountain  Being sick when she first got to Africa Being challenged to do hard things, even when you don’t feel like it Needing to dig deep and why it wasn’t just a one time thing Holding on to hope Summit night on Kilimanjaro  Stella Point Managing self talk and comparisons to other people Pole Pole - Pronounced “po-lay po-lay,” it's Swahili for “slowly, slowly.” The technique of reframing Going into schools and talking about mental health with children and young adults Saray Khumalo - first black African woman to reach the summit of Mt Everest  Needing to ask for help Why motivation style changes and different motivation is needed at different times  Working towards a biggest challenge Wanting to summit all 7 volcanic summits on each continent  Mount Giluwe in Papua New Guinea Adventure Therapy Non Profit - ‘Summit Saturday’ - taking at risk youth out into nature  Managing herself to ensure not to burnout Wanting to build a better self care regiment Self Care Sunday and doing a series on tick Tok Holding herself accountable  Talking about resilience and motivation with younger children How to connect with Tia on social media  Final words of advice for people who are climbing their own mountain  What’s going to help you have the mindset to overcome your challenge  Try something new, try something you’ve never tried before   Social Media Website: www.tiabanks.com  Instagram: @thetiabanks  Facebook: www.facebook.com/people/Thetiabanks/100064323240028/  YouTube: @thetiabanks1  TikTok: @thetiabanks1  

In this episode of the Tough Girl Podcast, we’re joined by Sharon Evans, also known as the Free Wheeling Kiwi—a 58-year-old adventurer, storyteller, and passionate advocate for women embracing the outdoors, especially later in life. Sharon shares the incredible story of walking the full Te Araroa Trail, a 3,000km thru-hike stretching the length of New Zealand. Alongside her partner, she tackled harsh weather, blisters, foot pain, and relentless terrain—proving that age is no barrier to adventure. Five years ago, Sharon made the bold decision to walk away from her rural real estate career and pursue a life filled with purpose, exploration, and connection to nature. In this conversation, we explore her motivations, the magical (and muddy) moments on the trail, and her mission to empower women over 50 to step into the wild with confidence. Sharon also shares practical tips for low-cost adventuring, content creation on the go, and how she’s continuing her journey by heading to Australia’s rugged Larapinta Trail next. If you're looking for inspiration to follow your passion—no matter your age—this episode is for 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 Sharon Evans aka Free Wheeling Kiwi  Based in New Zealand  Going on adventures and telling stories  Spending time in the outdoors - often being uncomfortable and wet Spending time at the beach  Gen X, 58 years old  Having a huge amount of freedom and spending time outdoors Her passion for travel Living in the jungle in Borneo, Malaysia Growing up without social media  How technology has advanced  Her first camera (film camera) at 15 years old  Deciding what to do with her life Being shy and introverted  Where did the name/brand freewheeling kiwi come from  Working as a rural estate agent  Riding bikes  Deciding to make a change 5 years ago  Planning to go to Everest Base Camp  How plans got derailed because of Covid Making the transition and changing your career to follow your passions Planning….. Lowering her cost of living, being a careful spender Wanting to encourage more women to spend more time in the outdoors in nature  Especially women over the age of 50 Focusing on her why Te Araroa Trail, 3,000 km, the long walk in New Zealand  Being concerned about the cold Starting on the 2nd October Walking with Andrew - as a couple Having their 1st anniversary on the trail in the Richmond Rangers Keeping the pack weight down The highlights, challenges and magical moments from the trail  Not wanting to quit Advice for new hikers Keeping costs down and sending resupply boxes Big food carries The extreme conditions and the impact on gear  River crossings and being cautious  Gusting winds and being blown off her feet Wet feet…. Sand walking, mud walking, road walking  Blisters…. Losing toe nails Getting off her feet and dealing with unbearable foot pain Palette fatigue with food Coming to the end of the journey and what it was like Creating content and stories during the journey  Creating a 1 min reel/tiktok every day How to connect with Sharon Final words of advice  Believing in yourself and your abilities  The next challenge and heading to Australia to walk the Larapinta Trail (230km trail through the outback)    Social Media Website www.freewheelingkiwi.com Instagram @freewheelingkiwi/ Facebook: www.facebook.com/freewheelingkiwi Threads:  @freewheelingkiwi TikTok: @freewheelingkiwi YouTube: @FreewheelingKiwi   

In this episode of the Tough Girl Podcast, meet Ioana Barbu—an unstoppable ultra runner with big goals, bold energy, and a fierce belief in betting on herself. After winning the Ice Ultra (230km at the Arctic Circle) and the Highland Ultra (125km in the Scottish Highlands) in 2025—each by hours and against stacked fields—Ioana is now going all-in to complete the entire Beyond the Ultimate series in one calendar year. That means racing across jungles, deserts, mountains, and ice—self-funded, self-motivated, and 100% committed. We dive into her mindset, training strategy, and what it takes to juggle full-time work while prepping for some of the toughest foot races on Earth. From selling her flat to afford the journey, to building her endurance and community from scratch, Ioana’s story is raw, real, and massively inspiring. Explicit language: This episode contains one F-bomb. If you’re chasing big goals or need a fire lit under you—this is the one to listen to.  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 Ioana  Based in London  Working in post production of video production  Being an ultra runner Growing up in Europe Moving to the UK at 18  Living in New Zealand and Canada Being into Snowboarding  Getting into running  Her younger years  Growing up with her grandparents in the countryside Getting into swimming, ballet  Starting snowboarding in her early 20s and how it changed her life Wanting to get good at the sport Book: Power Speed Endurance : A Skill-Based Approach to Endurance Training. By Brian Mackenzie  Breathe work, breathing, posture Running on a treadmill for training  Training with Altitude Centre in London, in an altitude chamber   Living in Wellington, New Zealand Working with a snowboarding coach Don’t think about it too much or you will catch fear Always end on a high  Moving back to the UK and fast forward a few years Getting back into running during lockdown in 2020 Starting to sign up for races  Royal Parks Half Marathon  How her running journey progressed Running the London Marathon for charity  Make Some Noise  Giving a voice to small charities  Working with Spencer Matthews on his Big Fish Podcast  Deciding to sign up for the - Beyond the Ultimate Jungle ultra - 230km  Being surrounded by people who encourage you and support you Being told she couldn’t do a 30 miler I’ll prove you wrong Julian Morgan-Ayres  The Early Birds  Is it a race or is it an event? Emma Kirk-Odunubi - Running Coach  To The Finish Line  Having a lovely time running the marathon  Adam Kimble - Running Coach  Kris King Never quit at the end of the day Doing the right volume of training (6 days a week) but doing the wrong type of training  Averaging about 30k - 50k a week max - which wasn’t enough Running 70k - 100k weeks  More running and less hyrox/strength training Beyond The Ultimate - Jungle Ultra  Palate fatigue  Needing to be her own hero Winning Races Arctic Race - 230km race  Going out to race and win Getting her period in the jungle and ending up doing the short course Wanting to make ultra running a full time job Global Expedition Medics  Going into the ice-ultra with such a strong mindset Knowing what to expect with snow and ice 2025 - Racing the full series in one year (calendar year) Self funding the challenge  Harry Edmonds - youngest racer to compete the extreme sport series  How much will it cost?! Selling her flat and using the money to pay for the race series Needing to buy specialist kit  Approx £30k so far… Wanting to quit her job and do this full time Dr Freya Bayne - London Southbank Uni Sports Department  Heat acclimatisation in a heat chamber and why it was one of the best things to do before the desert race All female researchers How can people connect and follow along  Final words of advice  Find people who are like minded, don’t be afraid to join a community Inspiring other women to start running    Social Media Website makesomenoise.enthuse.com/pf/ioana-barbu  Instagram @ioanabarboux  

In this Tough Girl Podcast EXTRA episode we catch up with adventurer and outdoor writer Nicola Hardy—also known for becoming Munroist #6,765 after summiting all 282 of Scotland’s Munros. Nicola left behind a decade-long career in IT to pursue a life filled with mountains, maps, and meaningful adventure. Since our first conversation in March 2022, Nicola has continued to embrace the outdoor life with passion—working part-time to support her adventures and dedicating the rest of her week to exploring the hills and trails she loves. In this episode, Nicola shares what she’s been up to over the last few years, including writing her first guidebook: Peak Bagging Munros: Volume 1. We talk about the process of creating the book, linking routes efficiently across the Highlands, and her experiences hiking internationally—from Switzerland's Alpine Passes Trail to her first solo trip abroad on the Coronallacs route in Andorra. Nicola is honest about the practicalities of outdoor life—from parking anxiety and budget travel to the importance of finding community in the outdoors. With future dreams like hiking New Zealand’s Te Araroa Trail, her journey is far from over. If you’re passionate about mountains, guidebooks, or building a life around what you love—this episode is for you. TGP March 31st 2022 -  Nicola Hardy - Adventurer and outdoor writer -Climbing all 282 of Scotland's Munros   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 Nicola  Living in Cockermouth, Cumbria Being a peak bagger and long distance walker Preferring land over the water Writing a peak bagging guidebook  Previously speaking with Nicola in March 31st 2022  What we chatting about on the first Tough Girl Podcast episode  Catching up with what’s been happening since 2022 Ending up here after doing the things that filled her life with joy Trying to fill her time with as much adventure as possible  Finding the balance of adventuring while also bringing in money as well Working 2 days a week part time (flipping the standard working week, upside down) and having 5 days off Getting to the start of challenges using public transport Parking anxiety and how it can introduce negative thinking before an adventure  Peak Bagging Munro’s - the book and how it came about  Sir Hugh Munro Munro Bagging and what it is  64 routes which are designed to link up these iconic mountains  Adventure Books by Vertebrate Publishing  What makes this guide book different  Including good maps, and efficient routes linking Munros together  Separating into 10 highland hubs A walker, a trekker, a fast packer and a runner  Rest day suggestions  The gathering of the information  Building spreadsheets Following your passion and working on the guidebook  Volume 1 of 2 Who the book is for Heading to Switzerland and hiking the Alpine Passes Trail  Camping 20 nights out of 31 Being mountain fit Park runs  Doing her first solo trip abroad Hiking The Coronallacs  Being able to switch off and spend time in nature Wanting to go on more solo walks The South West Coast Path  Future plans and dreams to hike the Te Araroa Trail, New Zealand  Zoleo  How to connect with Nic Trying to keep the website updated Final words of advice  Getting out there and finding your community  Try lots of things in the outdoor space Find what you love and dive in headfirst, you never know where it might lead   Social Media Link for listeners to purchase the book - https://bit.ly/3REAjVU Website - adventurernic.com Facebook - @adventurer.nic.official  Instagram - @adventurer.nic   

In this episode of the Tough Girl Podcast, we meet Ebaide Joy Udoh, a bold Nigerian adventurer and storyteller on a mission to make history. Ebaide is currently undertaking a solo motorcycle journey across Africa, aiming to break the Guinness World Record for the Longest Journey by Motorcycle in Africa (Female). The current record to beat is 30,000 kilometers (19,000 miles)—and by the time she completes the final leg of her trip, Ebaide expects to reach an incredible 35,000 km (22,000 miles). But Ebaide’s story isn’t just about distance—it’s about determination, vision, and fearlessly carving a new path. From learning how to ride a motorcycle from scratch, to building a DIY camper van, to navigating complex visa issues with a Nigerian passport, her journey is anything but ordinary. In this episode, Ebaide shares the realities of solo travel across Africa—the beauty, the bureaucracy, the culture, and the challenges—and what fuels her unstoppable spirit. We dive into her creative approach to funding her travels, her charity work empowering girls in Nigeria, and her passion for storytelling through content creation. Get ready to be inspired by this fiercely independent woman who reminds us all: “You own your life. Don’t let fear cripple you—go for it.”  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 Ebaide Joy Adventure cyclist who has been riding around Africa  Being in Lagos, Nigeria  Currently in-between trips Not growing up around motorcycles Having a desire to travel Building a camper van in 2022/2023 to go travelling  Moving to a tuk - tuk  Building a camper van from scratch in 3 months  Travelling for 7 years - initially via backpacking  Heading back to East Africa after the pandemic Funding her travelling adventures  Having 2,000 followers on IG last year  Working at midnight for a company in the Netherlands  Being able to make funds from content creation, brand deals and gifted goods.  Learning how to ride a bike Going to bike school to learn how to ride Building up her skills and becoming a fantastic rider What her adventure travels look like  Moving from hotel to hotel  Living a nocturnal lifestyle  Travelling with a Nigerian passport and how it works with visas’s Languages and being able to communicate on her travels Speaking/getting by in Swahili, French and English  Applying for a Guinness World Record and what happened initially  Longest Solo Motorcycle Ride Across Africa by a Woman. Needing to break 30,000 km and go through 7 countries at least  Planning or going with the flow Connecting with the locals Sharing the journey, the road, the food, the people, the police, the issues and the highlights Exploring as a road bike traveller The issues with visa’s, borders and money  Not playing the game Fighting and having nothing to lose Magical countries  Never going back to Cameroon  Solo traveller Having a full life Being busy at all the time Introverted but present as an extrovert Not having the time  Being bored by people easily  Raising money for charity - Ebaide Foundation  Giving the girls training in tailoring, hair making, and catering 3-month residential program focused on training, support, and purpose Planning the next adventure  Naming her bike Aurora - light in darkness How to connect with Ebaide online Follow your dreams, life is short, life does’t wait for you, time doesn’t wait for you.  You own your life, you should control it, you should define it, you should make the most of it.  Don’t let fear cripple you.  You should go for it.    Social Media Instagram: @go_ebaide  Youtube: www.youtube.com/c/GoEbaide  TikTok: @go__ebaide Twitter: twitter.com/official_ebaide Buy Me a Coffee: buymeacoffee.com/goebaide  

In this episode of the Tough Girl Podcast, we’re joined by Christine Reed—an American long-distance backpacker and award-winning author—whose life changed when she took her first steps on the Appalachian Trail in 2015. With no prior backpacking experience, Christine dove headfirst into the unknown, seeking healing, purpose, and a sense of identity. Since then, Christine has hiked thousands of miles, lived out of a van, and carved a creative path through storytelling. Her debut memoir, Alone in Wonderland, captured her raw and powerful journey of self-discovery, while her latest anthology Blood Sweat Tears amplifies the voices of women+ on trail—sharing unfiltered stories about periods, pain, perseverance, and everything in between. We talk about grief, growth, writing through discomfort, and the courage it takes to follow your passions even when they feel far outside your comfort zone. Christine’s story reminds us that you don’t have to be outdoorsy, athletic, or fearless to start—you just have to begin. ***  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 Christine Thru-hike and trail runners Being based in New Mexico, America Her early years and not growing up outdoorsy  Reading blogs about the Appalachian Trail in the fall of 2013 Graduating from college and working in health insurance  Being pretty unhappy and not knowing what to do with her life Why the Appalachian Trail (AT) was so appealing  Taking the first step and commitment to the hike Everyone on the trail being in a phase of transition  Being possible for her to leave her life Taking a year to plan and research the trail  Planning to hike the AT  in 2015  The importance of finding something that you are excited about  Never backpacking before and just going on a few day hikes Not being a fit or athletic person Doing her research - whiteblaze.net - an old school pin board forum  Doing zero physical preparation  The feelings at the start of the Appalachian Trail Riding greyhound buses to the start (16+ hours) The steps up to  Amicalola Falls First night camping at a shelter Personal goals - find herself? 24 and turning 25 on the trail Doing hard things HIking pre social media Lessons and learning from thru-hiking Losing her mum just after starting the trail  Spending time at home and deciding to get back on the trail Grieving while on the trail Feeling her feeling and talking about them Having wonderful encounters with other hikers and being able to share  650 miles feeling ready to leave the trail Having a closer relationship with her dad Moving to Denver, Colorado Struggling to reengage with the capitalist system Living in a van, travelling around and living a more adventurous lifestyle Thru-hikers making great van lifers  Feeling lonely while on the road The community aspect of the trail experience  Finding her way Being in a new phase of transition Moving into a little house in New Mexico Being an author from 2018 - mostly as a full time worker 1st book came out in 2021 - Alone in Wonderland  Trying to write a 2nd memoir, but struggling to write and feeling frustrated Wanting to write a collection of stories about women Putting out a call for pitches/submissions - women’s relationships to our bodies, using the trail as a link Wanting to put out 15 stories Receiving over 200 submissions Book: Blood, Sweat Tears The importance of sharing women’s stories that haven’t been shared Narrowing down the selection of stories  The editing process  Can I work with this writer to get this story where it needs to be? Talking about blood, periods and menstruation  Being in women only spaces  Speaking about periods  Jolly Gear Hiking Dress Anna McNuff Hygiene and menstral cups  Tampons and pads - everything has it’s plus and minus  Everybody is different  Taking the pill? Wanting to celebrate our bodies and not be manipulating it Allowing our bodies to go through natural cycles  What’s next for Christine  Publishing a memoir with Bethany Adams  FKT  Gardening, art and being more creative  How to connect with Christine online  Final words of advice  Advice for following your creative passions which are outside your comfort zone  Don’t get stuck in the ideas of who we are and what we are suppose to be doing   Social Media Instagram: @ruggedoutdoorswoman  Book: Blood Sweat Tears  Blood Sweat Tears is a short story collection from 26 women+ hikers and runners about the experience of being in a female body on trail. This group of intrepid and vulnerable athletes/writers talk periods, boob sweat, and ugly crying. The trail is a place for healing, and can show us what we are made of---but it's always us doing the hard work. Book: Alone in Wonderland  

In this episode of the Tough Girl Podcast, I’m joined by Beth, a 22-year-old veterinary student and elite dragon boat paddler based in Nottingham. Beth shares how a simple home workout routine during the COVID lockdown sparked a journey into endurance sport—from running the Robin Hood Half Marathon to discovering dragon boating at university. Since then, Beth has gone from novice paddler to competing on the world stage, representing Great Britain at the 2023 Dragon Boat World Championships in Thailand.  Now a coach, helm, and passionate advocate for women in sport, she talks about training, teamwork, and the power of inclusive communities.  Beth’s story is one of grit, growth, and finding joy in pushing physical and mental limits.  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 Beth 22 year old Vet Student  Final year of vet school, working on a placement year Working with small animals and horses Having a passion and love for animals  Deciding to be a vet Studying; Biology, chemistry and maths at A’Level Hating sports at school  Starting university in 2021 Soaring Dragons, based in Loughborough  Starting to train with the team What Dragon Boat racing is The set up of the boat Getting started in Dragon Boat Racing  The impact of covid on the Dragon Boat Club Learning the skills needed  Being put into the boat straight away Training as much as she can The challenges of training while being on work placements and rotations  Why its a good sport for involving everyone  The stroke pair - being in charge of setting the rate Getting qualified as a helm  Getting into race helming  Competing at Nationals Great Britain Premier Squad  The different categories BNTS Sessions - taster sessions where anyone from any club can try out the trainers and see what improvements can be made to their paddling  Being a new paddler in 2021 Going away and doing her own training in 2022  Wanting to take it more seriously and getting into the squad in 2023 Committing to training weekend across the country  Doing paddling and strength training  Being part of the what’s app group and sharing training plans and sessions  Team Dynamics of the crew Being very competitive with herself  Wanting to be the best she could be  Heading to the World Championships in Thailand in 2023 Racing in the 2k event Race strategy and how the race unfolded  Taking a peek at the other boat! Dealing with an injury and not being able to paddle Drumming for another team - Three River Serpents Racing plans for 2025 Transporting the boat to different competitions Enjoying the 500m distance  How to connect on social media Contact your local club and give it a go  Racing as part of the women’s crew  Commit to it - what you want   Social Media Notts Anaconda - www.nottsanaconda.co.uk  Instagram - @nottsanaconda  THE BDA - the national governing body for Dragon Boat Racing throughout Great Britain. www.dragonboat.org.uk  Facebook - www.facebook.com/britishdragonboatracing  @gbpremierdragonboatteam 

In this episode of the Tough Girl Podcast, we meet Kristy and Annette—two inspiring women who completely transformed their lives after retirement. In 2015, they sold everything they owned, bought an RV, and set out to live life on their own terms. What began as a “retirement gift” hike on the Colorado Trail quickly evolved into a bold new chapter of full-time adventure. Since then, Kristy and Annette have completed the Triple Crown of Hiking—the Appalachian Trail, Pacific Crest Trail, and Continental Divide Trail—and spend each year splitting their time between life on the road and life on foot. Together, they share their journey of choosing freedom, rejecting fear, and expanding the limits of what life after 50 can look like. This episode is a powerful reminder that it's never too late to chase your dreams, explore the unknown, and live life unapologetically. If you’ve ever felt the urge to change direction, embrace the outdoors, or reclaim your time and energy for what truly lights you up—this conversation is for 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 Annette - working as a teacher and school Librarian  Deciding to retire in 2015  Doing a lot of backpacking trips before retirement  Giving themselves the trip to do the Colorado Trail as a retirement present Getting hooked on long hikes Travelling and hiking full time since them Growing up in California and being outdoorsy, but not getting into travelling and hiking until moving to Colorado as a senior in high school  Loving the South West of America Hiking the Appalachian Trail and having a blast! Meeting Kristy, born in Washington, USA before moving to Colorado at 8 years old Growing up adventuring and spending time in the mountains and woods Going to college on a basketball scholarship Always being active  Really enjoying the backpacking and spending long periods of time in nature as she’s gotten older Working as a mental health therapist and working with children who had early trauma Making a change in 2015 and deciding to end that chapter  Thinking that life is a gift and it goes by really fast and wanting to live it up while they can Wanting to do all of the hard things Wanting to write a new chapter and try new things Selling everything they owned and buying an RV Deciding to walk more long distance trails Wanting to hike the triple crown  How Kristy and Annette met at a sweat lodge (sauna) in 2003 Meeting for a coffee and saying ‘wanting to walk the earth’ Starting to go on weekend trips  Wanting to stay out in nature for longer Seeing a financial planner  Starting to think differently  Figuring out how to live the cheapest way and to do the things they love Starting adventuring 10 years ago full time at 51 and 57 Having a 5 year plan Completing the plan in 4 years Not caring about stuff and not being materialistic  Loving this lifestyle  Hiking the Appalachian Trail in 2019 How demanding it was (aged 62) Starting slow and building and seeing how their bodies held up for the long haul Having to change plans due to covid Starting the continental divide trail  The amazing people met along the way The simplicity of life on the trail Sharing their dreams with family and friends Other people’s fears The dream verses the reality of this life Wanting to create her life how she wants it Planning for the year ahead Wanting to expand the confines of their life until they die  Claiming space in the world and making it exactly how you want it Handling disagreements  How plans evolve overtime Having low expectations and why it can be a key for happiness Planning a trip to South America  Booking the hiking part of the trip and keeping the rest free Working within a framework  Annettee doing the researching  Creating the grand plans! Training and doing a marathon while selling the house! Getting into pack rafts  Leaving the RV while hiking  Making this life work The triple hike and the differences between the big three hikes Water carries, desert, hiking at elevation, sun levels, resupply Why the Appalachian Trail is a good beginner trail for newbies  Watch the videos on YouTube  Wanting to inspire people to get outside especially older people Words of advice for women listening  Starting small and find what you love Building success into it  Figure out what works for you Setting yourself up for big success  Why life is a huge gift Don’t let it (life) go to waste Be in your power   Social Media Instagram @wanderwomen_kristy_annette  Facebook https://www.facebook.com/RVsters/  Youtube: @wanderwomenkristyannette5021   

In this episode of the Tough Girl Podcast, we’re joined by the incredible Rebecca Devereux — a dedicated mum, a vet, and a passionate trail and ultra runner. Rebecca shares her journey into endurance running, her training highs and lows, and what it took to place third in one of Britain’s most brutal races — the Montane Winter Spine Sprint, a 46-mile challenge across the rugged Pennine Way in the depths of winter. We dive into Rebecca’s approach to training and mindset, how she balances family life with her love for the trails, and her growing involvement with Black Trail Runners, a community breaking down barriers in the outdoors.  From road marathons to alpine trails, Rebecca’s story is one of resilience, preparation, and quiet determination — whether she’s running through snowstorms in spikes, racing in the Swiss Alps, or supporting others in their running journeys. If you’re looking for inspiration to start your own trail running adventure — or just want to hear how someone juggles it all and still finds joy in the challenge — this episode is for you.  Tune in now and get ready to be inspired by Rebecca’s grit, humour, and heart.   We first spoke with Rebecca December 28th 2023 - Listen to this episode here - Rebecca Devereux - Active member of Black Trail Runners (BTR)  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 Rebecca Mum, vet, and an ultra runner 3rd place in the Montane Spine Race (Winter Race)  Speaking with Rebecca on the TGP - December 28th 2023  The beginning of 2024 Training for the London Marathon  Her first road race UTMB Eiger   The difference between training for a road race compared to a trail race Black Trail Runners (BTR)  What race day like Running to Heart Rate Craving salt 30k in Wearing a running vest? Magical moments and the stand out bits Recovery after the marathon  Racing in Switzerland and wanting to be back in the mountains again Race strategy for UTMB Eiger and dealing with the killer climbs Taking a nasty fall and hurting her ankle    Losing her confidence on the downhill sections Heart rate and effort Wanting to involve her family in the racing Being a beacon runner BTR and having a 35% increase in members Hosting taste days and working with different partners  The Spine Race…. Could I do this? Getting on the waiting list… Being encouraged by Sabrina Pace-Humpreys  Winter Spine Sprint - 46 miles along the Pennine Way Peak Divide ONEr - 75 miles - during the day, a social run.  Running in the bad weather Running better in the wet and cold compared to running in the heat Planning race strategy and training with her coach - Sam Village  Living on the course and being able to do recce runs Planning and preparing for all eventualities  Being a prepper to help deal with anxiousness  Hill sprints and hill repeats  Snow…. Haworth Hobble Race  Anything else that could have been done to prepare for the race Shorts in winter…. Needing to believe in herself and her choices  Silence the noise - silence anything that is going to affect you in a negative way  Wearing spikes for running in the snow Yaktrax  Kahtoola Spikes  Having a goal of finishing the race Having the right mindset for when the racing is going slow due to the slow Having the aim of keeping moving forward and not getting frustrated with the speed of the race Being confidence on navigation  Catching up with the main group Getting into flow and everything feeling right Ambassador for TORQ Fitness UK  Having a caffeine hour  How the conditions helped her Making the right decisions and grinding it out The full Montane Spine Race (268 miles)  Challenger South - 110 Miles…  Having a massive respect for the race and not feeling ready to take on the full spine race Plans for racing in 2025 UTMB - OCC Running with 7 women from Black Trail Runners  How to connect with Rebecca and Black Trail Runners Final words of advice for other women who are on their trail running journey  “Turn up, do the sessions, and if you are consistent you will make progress” The importance of preparation.    Social Media Instagram: @rebecca_runs_wild Black Trail Runners - Campaigning charity promoting inclusion, participation & representation of people of Black heritage and people of colour in trail running Facebook: www.facebook.com/groups/273210547440261  Instagram: @blacktrailrunners  

What began as a way to cope with grief became a world record-breaking journey that’s taken Helen Ryvar across the globe — from sunrise runs in North Wales to volcanic trails in Fuerteventura and the ancient deserts of Petra.  A single mum of three and a self-described non-athlete in her youth, Helen’s transformation into a Guinness World Record holder for running consecutive half marathons is nothing short of awe-inspiring. In this deeply personal episode, Helen opens up about the heartbreak that sparked her first streak, how running became her therapy, and the mental and physical resilience required to complete 1,000 consecutive half marathons — often starting at 4am. With races lined up from the Chester Ultra to international marathons in Malta and Brighton. If you’ve ever questioned what you’re capable of, or needed a reminder of the strength that comes from simply showing up — this is the episode for you.  Tune in to hear Helen’s story of grit, growth, and running with purpose.  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 44 years old Single mum to 3 children  Living in Wrexham in North Wales Getting into fitness before covid Starting running and running 111 consecutive half marathons and becoming the GWR holder for the achievement Running 1000 half marathons on her 2nd run streak Her early years and not being particularly sports and a little overweight Being more into languages and art Being punished and made to run Joining the cross country running team Receiving bad news Finding out her ex-husband had died Telling her children that they would no longer be able to see their daddy Being able to exercise and starting to run Finding her peace at 2 hrs - 2.15 mins running  How the connection with nature saved her Finding a new rhythm and a way to clear her head Breaking the previous record of 75 half marathons Sharon Jesspo - South Africa (101 - half marathons)  Submitting data to Guinness World Record for the 1000 half marathons Staring her 2nd running streak on the 1st May 2022 Being challenged to do a 2nd run streak by Mika Shevit  Running for MIND Charity and raising £8,000  Running routes  Running from 4am - 6am most mornings Believing in green running and not leaving a carbon footprint Getting everything ready the night before On and out in 15 mins The 4am run club How her body has adapted to the daily millage over 3 years Knee issues  Enjoying the routines and being grateful for getting up every morning Losing her dad and father in law 50 mile Chester Ultra  50km London Ultra  Running with Sean Conway  Breaking down the running goals into mini milestones Running with other people Mental tips and tricks for running Sleep, nutrition and routine What a typical day looks like  Going to bed at 9pm The importance of quality sleep What happens when the data gets corrupted Garmin watch  GWR not accepting Strava Finishing the running streak on the 24th January 2024 Missing the running and the adjustment period 555 Challenge - Free challenge via Facebook Come down from big events The adventure blues Dealing with the grief through running and feeling much stronger as a person Not being treated well by her ex-husband Being in an anxious, depressive state Having conflicted thoughts and feelings  Being left in financial debt  Identifying as a mother and not a runner Weighting 17 stones and having low self esteem Running all over the world and the logistic challenges involved Running in the heat and the dark Running with @marathonwoman366  How to connect with Helen online Final words of advice   Social Media Instagram @helenryvar  Facebook www.facebook.com/hmryvar53  Just Giving www.justgiving.com/page/streakwithhelen  

Caroline Livesey is an adventurer, extreme triathlete, ultracyclist, elite gravel cyclist and triathlon and life coach.  Caroline started her journey into triathlon while serving with the Royal Engineers in the British Army. After 10 years service she left as a Major in 2013 and pursued a career as a professional triathlete (while working full time as a geotechnical design consultant), originally in Ironman events.  In 2019 circumstances conspired to throw her into her first extreme triathlon, Canadaman XTRI. Winning this event was the catalyst for her to work on her mindset and physical adaptations to take on the gruelling climate conditions which are typical for the Extreme Triathlons such as Norseman and Celtman. She has since won numerous extreme events, and has just returned from winning Patagonman in Chile for the second time.  Caroline is also an elite gravel cyclist, competing for Team GB at the last two World Championships (where she thinks she was the oldest on the start line by some 20 years). She loves single day UCI gravel races but also ultra distance, and has competed at Badlands (3rd), finished Transcordilleras (Colombia), and completed coast-to-coast across Costa Rica in less than two days. She completed the 1000km Transcordilleras, an 8-day stage race, in February this year. Caroline's husband Mark is a documentary / film maker and they make films about their adventures (YouTube, Amazon Prime - The Brick Session). Their purpose is to provide information and inspiration to others so that they might break down their own false beliefs to take on their own challenges.  Caroline and Mark have founded Peak Education Nepal - a charity bringing education to the children of poor families in Nepal who cannot afford to go to school. They became involved in this while in Nepal for an event in 2022, and plan to go back this year to develop the charity and do another mountain trail running adventure.   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 Caroline  Scottish but now currently living in Majorca  Having a background in endurance sports Professional Ironman athlete and now doing extreme triathlons  Gravel cycling and endurance cycling  Growing up in a sporty family and spending time outside  Starting triathlon in her late 20s Being a fit person overall  Climbing (indoor and outdoor) Doing crazy things outdoors  Going to Sandhurst and doing her army training  Getting into triathlons  Meeting her husband while in the army The changes in professional triathletes Doing her first pro year in 2015 How the industry has change in the past 10 years  Having a full time job and fitting in the training  Not being able to make a living from it in Canadaman /woman  Norseman  Patagonman  2017 - having her breakthrough race in Texas  Getting attacked while on her bike  Breaking her pelvis and dealing with multiple stress fractures Not being able to get back to the same level of performance  Having her professional career cut short Having an opportunity to try other things  Having a bad experience with the cold during a race  Back to fitness in 2015 and looking at doing Ironman Ireland  Deciding to go to Canada and do a warmer race in July Winning Canadaman Race and automatically qualifying for Norseman Cold weather and cold experiences  Just because you are cold adapted doesn’t mean you don’t feel the cold Learning different ways to manage the cold There has to be a way for me to physically adapt to the cold and getting onboard mentally Starting to have cold showers  Learning to breathe out as the cold hits you Thinking about physically relaxing  Learning that it’s ok to be cold  Feeling invigorating after cold water swimming  Experiencing Norseman (2022) and what it was like Film - Norseman - A day of extremes - available on Youtube  The logistical challenges of the Norseman Race Britta Sorensen (PHD) - research on pain and suffering in female endurance athletes.   Race strategy and being self coached  Being coached by her husband at the very start Not being very coachable  Listening to her body and making decisions based on how she feels  Taking it to the next level during a race and needing to push harder Racing against herself  Extreme triathlon - being out front on the swim and the bike Winning Canadaman by 12 seconds Lyne Bessette  Getting to the finish line and knowing she gave it everything she had The mental side of racing and why you need to practice it The benefits of experience and being able to draw knowledge from it How you can watch the films / Documentaries  Doing what she loves  How to connect with Caroline on social media Visiting Nepal in 2022 to do a race (but not being able to race) Cost of education in Nepal - USD $350 to educate a child for a year (fees, uniform, books) Creating a charity - Peak Education Nepal  How the listeners can support the charity and donate  Final words of advice for other women who want to take it to the next level  Setting your mind to the challenge. What would be the process of getting there if you were going to do it.  Build your self-belief and push yourself forward   Social Media Instagram @caroline.livesey  Facebook @carolineliveseytriathlete  Youtube @thebricksession  Nepal fundraiser - Fundraiser by Mark Livesey : Help fund education for two children in Nepal   Peak Education Nepal  OSCR registered charity SC054049 Funding education in poor communities in Nepal. Education changes lives.   Charity - https://peakeducationnepal.com/ Instagram - @peakeducationnepal