Tough Girl Podcast 5n6e49

Harriet Frost is a force of energy, endurance, and entrepreneurial grit.  From completing the notorious Arc of Attrition 100-mile ultra twice, to directing multiple trail races, to co-founding a menstrual cup company focused on sustainable period care for athletes — Harriet is redefining what it means to pursue hard things, in business and on the trail. In this episode, Harriet shares her journey from growing up in Cornwall to discovering a love of endurance sport later in life — despite hating running at first. With no formal coaching, she’s built her own training strategy based on experience, discipline, and gut instinct — and it’s taken her to the finish lines of some of the UK’s most brutal ultra events. We also dive into the founding of Sea+Flo, a period care company created by women, for women, aiming to empower people to better understand and manage their menstrual health during sport. Harriet speaks candidly about the mental strength required to train alone, run in the dark, and manage periods while racing, as well as her mission to bring more female voices to the forefront of adventure and endurance media. This is a conversation about grit, vulnerability, and showing up — again and again — even when the path ahead is long, muddy, and uncertain.  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 the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges?  via Patreon! me in making a difference by g up here: www.patreon.com/toughgirlpodcast.  Your makes a difference.  Thank you x Show notes Who is Harriet? Completing her 2nd Arc of Attrition 100 mile ultra Race Director to 2 current races and soon to be a 3rd Running her own business called, Grit Culture - focused on business management  Launching a menstrual cup company called Sea+Flo in 2024 with her best friend Dog mum to November Being surrounded by an amazing network of friends and family How things connect together Speaking with Harriet mum, Theresa Frost on the Tough Girl Podcast  Having parents to everyone  Childhood and growing up in Cornwall Learning resilience and grit from a young age Being ed by her parents Loving school and heading off to University in Southhampton to study fashion and journalism Not really knowing what she wanted to do Travelling and working on super yachts  Heading off to London for 3 years  Spending time in Australia for 2 years, and New Zealand for 2 years, before moving back to Cornwall Hating running…. And finding running really hard  Living in London and doing her first triathlon in 2012/2013 Doing her first marathon during her first 100k Race to the Stones 2017  Doing her next ultra in 2023 - Isle of Wight in April  Arc of Attrition on the South West Coast Path. 100 miles.   Entering the race The Plague 64 miles race (toughest races she’s ever done)   Planning her own training and talking things through with her mum Going on how her body feels and past experience  Working backwards from the race start date Focusing on back to back runs The mental toughness of training and training solo Out and back runs and the mental challenge Knowing there is still more in her Fitting running into her life Training in winter and in the dark  The stress of running in the dark as a female and the wasted energy Why it’s discipline over motivation Recovery…. And what it looks like Having big toe strain Why the Arc was different in 2025 after being taken over by UTMB  Feet and blisters Nutrition, food, fuelling  The struggle of eating food Practicing eating on 20 milers  Training and periods  Sea + Flo reusable menstrual cup company Which menstrual cup? How using a menstrual cup came about Putting herself out there a bit more Women doing amazing things and not getting enough airtime Nikki Love breaking the women’s record for running across Australia   “It’s not about beating the men it’s about winning for the women” - Hannah Paradise  Jasmine Harrison - swimming the length of Great Britain and not being able to to get a book deal -   The lack of stories of women in the news  The women who inspire Harriet  Lucy Gossage - “It’s a privilege to choose to suffer”  How to connect with Harriet online Final words of advice for women who want to pursue endurance sports Being inspired by Sarah Wilson Building your resilience  in sport or physical challenges and how it can help you in your everyday lives    Social Media Website grit-culture.com seaandflo.com Instagram @harriet__frost @grit.culture  @seaandflo

This special episode of the Tough Girl Podcast brings together three incredible women—Tori James, Jo Bradshaw, and Rosemary J Brown—for an inspiring conversation about legacy, mountains, and the enduring spirit of women in adventure. We’re diving deep into the story of Junko Tabei, the first woman to summit Mount Everest in 1975, and celebrating the 50th anniversary of her historic climb. Despite her groundbreaking achievement, Junko’s name is still unfamiliar to many. Tori, Jo, and Rosemary are determined to change that. In this episode, we talk about how Junko inspired a life-changing all-female expedition to Yala Peak in Nepal, the launch of the First Females Podcast (May 16th 2025), and the wider mission to highlight the stories of women who were the first from their countries to stand on the roof of the world. You’ll hear about: Rosemary’s journey to the mountains in her 70s. Tori’s return to Nepal, 18 years after climbing Everest. Jo’s vision for a meaningful anniversary tribute. The power of visibility, representation, and saying yes to adventure—at any age. This episode is a beautiful tribute to Junko’s legacy, a reminder of the power of community, and a call to action for anyone ready to find their own summit. #MyJunkoJourney *** Past episodes with Jo, Tori & Rosemary: Tori James - https://www.toughgirlchallenges.com/single-post/2015/09/29/tough-girl-tori-james-first-welsh-women-to-climb-everest  Rosemary J Brown - https://www.toughgirlchallenges.com/single-post/brown-1  Jo Bradshaw - https://www.toughgirlchallenges.com/single-post/2016/09/15/tough-girl-extra-catching-up-with-mountaineer-expedition-leader-jo-bradshaw-discussing-he  Jo Bradshaw TGP Extra - https://www.toughgirlchallenges.com/single-post/jo-bradshawtge  ***  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 the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges?  via Patreon! me in making a difference by g up here: www.patreon.com/toughgirlpodcast.  Your makes a difference.  Thank you x *** Show notes Speaking to 3 incredible tough girls!  Rosemary Brown - Journalist & writer - drawing attention to women adventurers who have been forgotten.  Working on her next book - women who have mountains named after them  Tori James - 1st Welsh Woman to climb Mt. Everest, plus other record breaking expeditions over the years, mother of 2 children, living in Cardiff and working as a motivational speaker.   Starting a new podcast - The First Females Podcast - launching 16th May 2025   Jo Bradshaw - Everest summiter in 2016 (2nd attempt) on Everest, camp 1 when the earthquake struck in 2015. Working as an expedition leader and motivational speaker.   Yala Peak - a mountain that Junko Tabei climbed in 1977 - 2 years after climbing Mt Everest.   Individual connections Women’s Outdoor Expo  Meeting Tori at the end of the the Wales Coast Path  How Jo & Tori first connected at St. James Palace in 2016 How Rosemary met Tori & Jo The History of Women in Exploration Conference in 2018 Junko Tabei having mountains named after her on Pluto  First Females - and celebrating the 1st female ascent of Mt. Everest  Tori climbing Mt. Everest back in 2007 and not knowing about Junko and her achievement  Why didn’t we know about Junko? Wouldn’t it be great to know who the other first females are from around the world who have summited Mt. Everest  Junko ed away in 2016 Putting the First Females Podcast together  Speaking to Rebecca Stephens as the first British woman who climbed Mt. Everest.   800 women’s stories for the Tough Girl Podcast - 10 years There are still so many women’s stories that I haven’t shared yet Jo coming up with the idea to climb Yala Peak located in Langtang National Park in north Nepal.  Making it at all female commercial expedition Connecting a team of 13 awesome women  Adventurous Ewe What Rosemary’s experience was like climbing Yala Peak  Deciding to make the commitment and finally saying yes to go on the trek! Climbing Kilimanjaro 13 years ago, and now being in her 70s Why each day was special Setting off an hour earlier on summit day The joy and experience of climbing the mountain  The universe is your friend  Feeling very grateful for her belief in herself Why it was a life changing experience. Making the trek work for you Tori heading back to Nepal after 18 years since climbing Everest  Spending time at Yala Basecamp (2 days) Wanting to spend more time there! What Junko said on climbing Everest “here is the summit, and I don’t have to climb anymore” Junko’s story  Book: Honouring High Places: The Mountain Life of Junko Tabei   Her early years and being quite an ill child  Her resilience shining through.  Being encouraged to climb her first peak at 10 years old How restorative it can be, being out in the wildness  Being a pioneer in getting a women’s climbing group together. Especially in Japan. What would Junko do? How would she make this happen? Finding it difficult to hear people crush their dreams with the word ‘but’ Reaching ‘my’ summit if not ‘the’ summit Junko was also the first women to complete the 7 summits (which Jo has now completed) Wanting to get her name out more and to share her legacy  Magical moments for Rosemary whilst out on her trek in Nepal Meeting Leo Houlding (Climber & Adventurer)   How Junko’s positive mindset shines through Tori getting to speak to Junko’s son, husband and best friend Not thinking about failure  Going against the stereotypes of the times How Junko was being ed by her husband - Masanobu Tabei   16th May 2025  #MyJunkoJourney What Jo is doing in Wiltshire - going to climb the highest Hill - “Milk Hill” 12.30pm (Junko Summit Time on Mt. Everest) Becky Bellworthy (climbing Everest 2012)  Rosemary is going to go to the highest point in her town, Islington and going to watch the sunrise as a tribute and reminder to the trek in Nepal Sarah - What will I be doing?  I’ll be heading out to climb Moel Famau in Wales. #MyJunkoJourney is happening all year - get involved!  Advice and top tips from Rosemary -  “Life is not a rehearsal, this is it. If you want to do it, you can do it.” Advice and top tips from Jo - being a reframer, and making it work for her. Jo does stuff (adventures), to show women that we are doing it and not that we can do it.   It is possible and that by showing up (which is what Junko did, all the time) you can achieve great things. A lovely Japanese saying, ‘Ganbattekudasai’ - Do your best  Advice and top tips from Tori - If you want to get into the mountains, you can do it.  Thank you to Jo, Tori and Rosemary for sharing more about Junko and her 50th Anniversary.    Social Media First Females Podcast - Launching 16th May 2025 - a podcast celebrating the 50th anniversary of the first female ascent of Mount Everest and recognising women in mountaineering.  In 1975, Junko Tabei became the first woman to climb to the summit of Mount Everest. Over the past 50 years, almost 900 women have followed in her footsteps, defying cultural and physical barriers to reach the world's top. Very few people have heard of Junko Tabei. The First Females Podcast is being made to shine a spotlight on her remarkable achievement and to celebrate the incredible stories of women from around the world who were the first from their countries to reach the summit of Everest. In her interviews with female Everest summiteers from around the world, Tori will bring her unique perspective and firsthand experience to the conversation to inspire future generations of women to dream big, climb higher, and break barriers in their own lives. Website https://torijames.com/firstfemalespodcast Spotify - https://open.spotify.com/show/51TEg62SrH7czqxk8Nw3zQ  Tough Girl Resources: Everest Summiters & Their Stories - https://www.toughgirlchallenges.com/mt-everest  

Angela Maxwell spent nearly seven years walking around the world — solo. Covering over 20,000 miles across four continents and 16 countries, she braved the Australian outback, battled dengue fever in Vietnam, and faced the daily challenge of finding safe places to sleep, often in a tent.  A self-described introvert and novice adventurer when she began, Angela’s journey was as much an inner transformation as a physical one — fuelled by fear, curiosity, and an unwavering commitment to explore what it means to live with courage. Angela walked with purpose, raising funds to girls rescued from human trafficking, and continues that mission through mentoring and women’s empowerment workshops. She’s been featured by Lonely Planet, BBC Travel, and Outside Magazine, and most recently became one of the first women to swim across the Caspian Sea — a feat that took 28 days and redefined her relationship with fear and endurance. Now based in Wales (for the moment), Angela is writing a book about her world walk and sharing her philosophy that “courage is a verb.” Whether she’s walking, swimming, or simply choosing the unknown, Angela lives by example — proving that adventure doesn’t require expertise, just the decision 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 the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges?  via Patreon! me in making a difference by g up here: www.patreon.com/toughgirlpodcast.  Your makes a difference.  Thank you x *** Show notes Who is Angela  Spending 6.5 years walking west around the world  Setting a world record by swimming across the Caspian Sea  Being settled in Wales for the Winter Having a mutual friend - Miriam Lancewood  Her childhood and growing up Getting chicken pox at 30 Not having any friends and being an introvert as a young kid Her love for nature coming later on in life Liking her own company  Daydreaming about travel Spending time alone Being inspired from a young age WHY?! Starting walking because she was terrified Where does an idea come from? The route and what the journey looked like Starting in Australia and walking North to South on the West Coast Heading over to Vietnam  Heading to Europe and the UK Flying back and forth due to visa issues Writing a book about the walk The challenge of writing a book Not wanting to share the journey on social media Wanting to be totally present and have the journey for herself Raising funds for women and girls  Self funding the walk Being inspired by Rosie Swale Pope who ran around the world   Book: Just a Little Run Around the World: 5 Years, 3 Packs of Wolves and 53 Pairs of Shoes  Living on a budget of $5 per day Women for Women International  Adventuring with a purpose Bad days while walking  Thriving on the little daily adventures  The joy of not knowing and what might be around the corner Still enjoying walking now The classic thru-hikes Walking the Pennine Way in the UK Walking part of Te Araroa in New Zealand Her thoughts on courage Dealing with self doubt, before and during the walk Ted Talk - “Courage is a verb”  Making the decision to continue  The most dangerous place for a woman is in the home  The fear at the end of the walk, what was going to be next Little feeling of depression at the end Swimming across the Caspian Sea  Swimming V walking  Having a fear of open water and not being a good swimmer Funding the challenge What it was like day to day on the water Taking 28 days to do the crossing, swimming 6hrs per day Other around the world challenges?! Not having a compulsion to share her stories  Living on very little and funding her current lifestyle Using Trusted Housesitters Running workshops for women Guilty pleasures…. Injuries? Book: Wilder Journeys: True Stories of Nature, Adventure and Connection  Future plans for 2026 How to connect with Angela Final words of advice on courage Choosing courage on a day to day basis    Social Media Website www.SheWalksTheEarth.com  Instagram @AngelaMarieMaxwell   

Alexandra Garcia’s journey into the outdoors began in adulthood, after relocating from Puerto Rico to Virginia, USA. What started as a personal reconnection with nature quickly turned into a deep ion for endurance challenges that test both body and mind.    Since climbing Mt. Kilimanjaro in 2017 and completing the Grand Canyon rim-to-rim in 2018, Alex has pursued adventures that push her limits — including backpacking rugged trails in Puerto Rico and continuously seeking what she calls “difficult pursuits.”   Now based in Western North Carolina near Pisgah National Forest, Alex is not only an outdoor athlete and writer but also a changemaker. She co-founded the AWE Summit Scholarship Foundation to increase accessibility and gender equity in mountain sports, helping women and girls around the world reach new heights — literally.   In 2025, Alex will travel to to climb Mt. Blanc, and she’s also training for a Fastest Known Time (FKT) attempt on a challenging trail route.    Whether she’s writing, running, or leading with purpose, Alexandra is ionate about personal growth, emotional resilience, and helping others find the courage to take on their own version of hard.   ***  Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.    Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.    Thank you for your amazing !   ***   Show notes Who is Alex Growing up in Porto Ricco - a small island in the Caribbean  Her childhood and early years  Spending time in nature from a young age Living in Western Northern Carolina, USA Spending time around the ocean  Swimming and respecting the water Her parents farm  Hiking with her family 2017 and deciding to climb Mt Kilimanjaro Looking for the next thing to work towards Pushing herself to achieve Difficult pursuits of the year Training physically and mentally for the challenge 2018 and doing the Grand Canyon - Rim to Rim Challenge  Keeping herself learning and engaged and wanting the challenges to be fun  Running…. Learning as she goes The importance of training Planning Approach Thinking of her own ideas for Difficult Pursuits Focusing on challenges in Porto Ricco  35 miles - Backpacking trail in Porto Ricco The power of visualisation The power of doing hard things Going through hard times Managing emotions while on challenges Letting emotions out and acknowledging them  Journaling and writing for outdoor magazines in the US The women who inspire Alex Being inspired by Sunny Stroeer  Co founding the AWE Summit Scholarship Foundation  Their mission to increase accessibility for women and girls and for gender equality in the mountains Offering scholarships to 25 women to climb mountains around the world  Her difficult pursuit in 2025 Heading to in July and wanting to climb Mt Blanc Wanting to set a Fastest Known Time (FKT)  How to connect and Alex Final words of advice for other women who want to take on difficult pursuits Find a community of people or women who can your goals over a period of time.  The advice of ‘just do it’  Choosing what is difficult for you     Social Media   Website www.trailrunningpuertorico.com    Instagram @alexandramariagarcia_  

Diagnosed with Multiple Sclerosis in 2013, Lis van Lynden has refused to let the condition define her limits. With no prior cycling experience or training, Lis set off in 2022 on a solo, uned ride around the entire coastline of Great Britain—covering 5,000 miles over seven months and raising over £13,000 for MS charities.  Her journey didn’t stop there. Lis went on to cycle the Irish coastline and most recently visited 12 of the UK’s national parks by bike, with plans to complete the final 3 in 2025.  Along the way, she’s faced physical challenges, experienced incredible acts of kindness, and become a ionate advocate for others living with MS.  Lis’s story is one of courage, conviction, and living life on her own —no matter the obstacles. *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing ! *** Show notes Who is Lis Half Dutch, Half British Growing up abroad Moving to London and training as a teacher Losing her brother in a sailing accident Losing her father to bowl cancer  Working in West Dulwich for 12 years  Thinking there must be more to life Being interested in adventure travel  Climbing Kilimanjaro and doing a mountaineering course  Slowing the group down  The first signs of having Multiple Sclerosis (MS) 2008 packing in her job and doing a history degree with the Open University  Losing her mother to lung cancer  Meeting someone and buying a house together Getting diagnosed in 2013 with MS  Going through a divorce  Heading to Svalbard in 2018 Reading “one man and his bike’ by Mike Carter  Book: One Man and His Bike: A Life-Changing Journey All the Way Around the Coast of Britain “Can I do this? Could this be my adventure challenge?” Having 100% conviction  Being inspired by and ed by Verdangi Kulkarni Being consumed by her dream  2020 and dealing with lockdowns 2022 7th May - Ready to start the journey! No training and doing 68 miles on the first day. Ripping up the rules…. 7 months, 3 days and 1 hour 1 month into the journey and how everything had changed  Going off medication and feeling free Heading to Northern Ireland  Meeting Ann Whatmore on the road (her episode on the TGP goes live on 5th June 2025) MS Symptoms and dealing with it on the road Wanting to make changes in her life and live life to the fullest  Trying to figure out a different way of earning income Movement, eating well and sleep  The power of helping ourselves and the importance of mindset Getting through the shitty days  Reframing  Next challenge How to connect with Lis on social media  Final words of advice for other women who want to take on a new challenge    Social Media Just giving: www.justgiving.com/fundraising/lisvanlynden  Instagram: @coddiwomple2wander  Facebook:  www.facebook.com/lis.vanlynden Twitter: @LisvlTravels   

Rahema Mamodo is a mum of three, a ionate runner, and a trailblazer for women in sport. Growing up in Portugal and now based in Birmingham, Rahema discovered running later in life, starting with a simple couch-to-5k program. What began as a personal challenge has blossomed into a mission to inspire women—especially those who look like her—to break barriers, embrace fitness, and find joy in movement. Since her first hesitant steps on a treill, Rahema has run over 180 Park Runs in more than 50 locations, completed marathons, and even tackled ultramarathons like Race to the Stones. Along the way, she’s used her platform to share her journey, celebrate diversity in sport, and encourage others to believe in themselves. In this episode, Rahema shares how running transformed her life, the lessons she’s learned from pushing her limits, and her ion for inspiring her daughters and other women to chase their goals. From practical tips for getting started to her unforgettable experiences at marathons and ultras, Rahema’s story is a testament to the power of resilience and self-belief. *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing ! *** Show notes Who is Rahema Growing up in Portugal and now living in Birmingham  Speaking 3 languages (Portuguese, English and Gujarati) What her early years were like  Not being into sports or any physical activities  Being a teenage girl  Being inspired to do a couch to 5k Using a treill at home and not wanting to run outdoors at first The benefits of ing a running group Her first Park Run and why she loves it  Wearing a hijab  How her running journey progressed 10k to Half Marathon  Being ed by her family  Wanting to inspire her girls to be active Increasing her distance every week  Using online programs and doing her best to get beyond the 5k distance Being a Park Run Tourist  180+ park runs in over 50 different locations Doing the A to Z of Park Runs  Finding a Z Park Run Highlights from running and running on sand Practical tips to encourage women to get involved in Park Run The benefits of finding like minded people to run Tracking her running with Garmin  Deciding to run Manchester Marathon as her first marathon  Hating the experience  Getting the chance to run the London Marathon  Learning a lot from the marathon experiences  Running for other people  Muslim Runners  Running 3/4 times a week 5 weeks to prepare for the marathon Race strategy and goals  Visiting the London Marathon EXPO  Connecting with people from social media Deciding to run an ultra - Race to the Stones - 50k  She Ultra  Sophie Power on the Tough Girl Podcast  Training for an ultra  No pressure, no cut off times and just smiles! Racing with her daughter in 2025 How to connect with Rahema online Being a cover girl! On the cover of Women’s Running  Wanting to inspire other women to go out and run The power of believing in yourself   Social Media Website www.rahema.co.uk/blog  Instagram @Rahema_m  Facebook @rahemasw   

Dee Anna's story is one of resilience, adventure, and refusing to let society define her limits.  Born with a genetic mutation that affected her mobility, she faced a lifetime of challenges—from intensive physiotherapy as a child to being diagnosed with Multiple Sclerosis in 2022. Along the way, she also navigated severe autism, trauma, and life-altering setbacks that could have stopped her in her tracks. But instead, she turned to the outdoors. In this episode, Dee shares how thru-hiking the South West Coast Path became the turning point that changed everything. With no home, no job, and facing immense personal struggles, she took a leap of faith and embarked on a 71-day journey that helped her reclaim her life. We talk about the power of movement, nature’s role in healing, and why adventure should be accessible to everyone. Now, as a scientist, outdoor journalist, and founder of The Introvert Magazine, Dee is on a mission to inspire others to embrace nature, break barriers, and live life on their own . This is a powerful and deeply moving conversation about survival, self-discovery, and the courage to forge your own path. Don’t miss it!  *Please be aware that this episode contains discussions of suicidal thoughts, severe trauma, and sexual assault. *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing ! *** Show notes Who is Dee Disabled Adventuress, scientist, outdoor journalist, writer, naturalist and photographer  Living in South Wales, surrounded by wonderful nature Being born in Poland and growing up in Sussex Her early year and growing up with severe autism and being mute Not socialising with other people but spending time in the outdoors  Being interested in the natural world from a young age Feeling safe in nature  Studying biology and chemistry at a high level  Being born with a genetic mutation  Being severely disabled and going through intensive physical therapy to be able to walk  Building internal resilience and mental strength Her first big solo adventure in 2023 Walking the South West Coast Path  Dealing with severe trauma and complicated medical conditions Losing her job, her house and partner and having no where to go Wanting to end her life, after being sexually assaulted while at work Fighting to get her case heard Wanting to be alive Trying to fit in and realising that life hasn’t being build for her and deciding to live the life she wants to live Deciding to go for it and making a decision overnight  Focusing on a goal  Dragging herself to the train station to get to the start of the SW How her body started to become stronger while walking  Spending 71 days on the trail and why it was the greatest adventure of her life Why it was a healing experience  Movement, nature, animals and being exposure to nature Meeting good people on the trail  Walking every day and noticing the positive changes in her body  The theory that people who have ADHD are people who come from hunter gatherers  How the trail will provide Starting The Introvert Magazine  The impact of stress on her body Working on an Adventure Guide  Wanting the book to be as inclusive as possible Wanting to bring as many people as possible to experience nature Interviewing people and taking over 200 photos for the book Going snorkelling with the Scottish Wildlife Trust  Looking at it as a life project Having a shorter life span compared to others Wanting to work on projects that are a ion Embracing her life as a gift and a blessing  Wanting to be grateful for every moment Wanting to giveback to society  Building her instagram community  What can people expect from her social media Sharing her life as it is Diversity, Equity and Inclusion  You have to be tolerant with others but strict with yourself  - Marcus Aurelius  Feeling isolated and alone Advice for women with autism and ADHD Struggling to get outside and advice and tips to do so Meet ups? Women’s Safety  Planning or not planning for adventures  Being pulled in 2 different directions Allowing flexibility on the adventure  Finding out what works for you Women’s safety while on the trail  Her 10 year career in the police  Words of advice  Why its about believing in yourself  Don’t compare yourself to others Start small    Social Media Website www.deecrute.com Instagram @deedee.reporter Facebook @dee.crute YouTube  @dee.crute   

Sherry Cardona is an ultra-endurance cyclist, content creator, and adventure seeker who thrives on pushing her limits. Born in Colombia and raised in Spain, Sherry’s journey has been one of exploration, self-discovery, and resilience. From long-distance running to cycling, she’s always been drawn to endurance challenges—finding freedom and peace in the process. In this episode, Sherry shares how she transitioned into ultra-cycling, taking on some of the toughest races in the world, including Race Around the Netherlands, the Transcontinental Race, and the Transibérica. We dive into the mental and physical challenges of these events, the strange things that happen to your body during extreme endurance efforts (think hallucinations and swollen hands), and how she’s learned to adapt and grow with each race. We also talk about her life beyond cycling—moving to Amsterdam, growing her confidence through YouTube, and her ion for connecting with like-minded adventurers. Whether you’re an aspiring ultra-endurance athlete or simply love a good adventure story, this conversation is packed with inspiration, lessons, and valuable insights. Don’t miss it!  *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing ! *** Show notes Who is Sherry - Adventure cyclist and content creator Being based in Amsterdam in the Netherlands  Being born in Colombia and growing up in Spain Wanting to explore and see new places Not having as many opportunities in Colombia  Feeling lucky to be able to explore amazing places Using Youtube to connect with like minded people  Feeling misunderstood at school  Being able to express herself through YouTube  How her confidence grew  Moving to Spain at 9 years old Being into sports and long distance running  Meeting her husband in London and being introduced to cycling  Having her own coffee company and working as a freelancer in marketing  Running away from her problems  Having a sense of peace and feelings of freedom while running How her cycling journey evolved  Moving to Amsterdam during the pandemic  Race around the Netherlands (2,000km)  Training and preparation  Taking it on as a personal challenge and wanting to see what she could achieve  Being the first woman across the line  Strange things that happen to your body when you take on long endurance based challenges  Dealing with a lack of sleep and hallucinations  Dealing with swollen hands and face due to electrolyte in-balances  Sherman’s Neck Lesson and learning for future events  The Transcontinental Race (TCR) - single stage race across Europe where cyclists cover around 4000 km  The importance of planning and preparations for ultra races and what it looks like  How your body starts to adapt during the race  Reaching the start of the race trained and ready but not overtrained  Using bike packing trips for training  Transibérica Race  The sleeping rule Bike set up for races and how it changes depending on the race How many bikes…. Racing in the Atlas.Mountains in Morocco and feeling nervous.. Managing in the heat Badlands Race  Recovery after a race and why it can take months  Buzzalong Cycling Podcast Sharing her stories on YouTube  Plans and races for 2025 Race Across Belgium  Wanting to do more Bikepacking instead of racing  How to connect with Sherry  Final words of advice Knowledge is power    Social Media Instagram: @sherry.cycling  Youtube: @Buzzalong.cycling   

Zoe Langley-Wathen is a writer, speaker, and adventure seeker who has spent over a decade inspiring others to embrace the outdoors. From solo-walking the South West Coast Path in 2011 to becoming the first woman to walk the Wales Coast Path in 2012, Zoe has continually pushed her boundaries—while navigating the realities of midlife, imposter syndrome, and solo adventures. In this episode of the Tough Girl Podcast, Zoe shares the journey behind her latest book, 630 Miles Braver: Mid-lifing on the South West Coast Path, which chronicles her transformative experience walking the iconic trail. She opens up about the challenges of writing, the joy of creative expression, and why she’s ionate about encouraging midlife women to step outside their comfort zones.  We also dive into her coastline walk of mainland Great Britain, the logistics of planning such a mammoth adventure, and her mission to prove that adventure has no age limit. Tune in to hear Zoe’s incredible story, her insights on bravery, and her advice on making adventure a lifelong pursuit. *** Listen to Zoe on previous episodes of the Tough Girl Podcast  Nov 7, 2017 - Zoe Langley-Wathen - Walking Adventures include the South West Coastal Path, Wales Coast Path  Aug 29, 2019 - Zoe Langley-Wathen - Her love for long distance walking, #100mappydays & Head Right Out   *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing ! *** Show notes Writer, speaker and adventure seeker Walking the SW solo in 2011 Becoming the first woman to walk the Wales Coast Path in 2012 Peri-menopause! From living in a house in Dorset to living on a narrow boat Living in Somerset and loving life and adventures Knowing Zoe since 2015  Women’s Adventure Expo in Bristol  Speaking to Zoe in 2017 on the Tough Girl Podcast  Starting her own podcast in 2021- Headrighout Speaking to midlife women who are pushing their comfort zone in the outdoors Wanting to promote adventure for midlife women  What happened in 2020 and 2021 The covid years…. Glamping in an empty house for 4 months The Yes Tribe  Saying yes to the book! Being inspired by The Salt Path  5,000 word chapter.. Seeing her words and drawings in print  Being a creative person and loving the creative process The biggest book of YES!  Her writing journey and putting her story down on paper Book: 630 Miles Braver - midlifing on the South West Coast Path Writing every morning  Connecting with the London writers salon  Discussing the book with Mike and reliving the memories  Book get published on the 15th April  25th April 2025 - The Salt Path movie goes live in the UK  Walking from her home in Somerset to Cornwall Saltlines Performance  Going walking solo again in 2024 (after 10 years) Re routing over Dartmoor, crossing flooded rivers and challenging walking! Making new friends and being invited to a wedding!  The next adventure….. Wanting to walk the coast of mainland Great Britain 1st October 2025….. The route and the plan  Walking anticlockwise from Poole Harbour to Brighton to London The rules… Daily distances… going for lower millage days Costs and estimated budget needed for the 2 of them over the 2 years 4 months Renting the house out and paying for the challenge The challenge of Scotland  King Charles 3rd Coastal Path  Snow or midgets - what’s the best time of year to be in Scotland  The right to roam in Scotland  John O’Groats Trail  The inlets in Western Scotland… Figuring it out when you get there  Don’t let the fear of the unknown stop you from enjoying the adventure  Raising funds for Dorset and Somerset Air Ambulance   Raising awareness about the positive benefits of adventure for any age Working as an Ambassador for Adventure Mind  ing for a Guinness World Record How to connect with Zoe & Mike while they are on their adventures  Final words of wisdom and advice  Bravery and taking on new challenges The power of discovering that adventure has no age limit  Finding ways to step outside your comfort zone  Reading and listening to other people doing similar things  The power of writing things down  What do you want to do and how do you feel about it Keep a diary and a record of what you’ve done  Reflect back on the journey, what would you do again, what would you do differently?   Social Media Website www.headrightout.com  Instagram @headrightout  Facebook @headrightout  Head Right Out Podcast  Book: 630 Miles Braver: Midlifing on the South West Coast Path  Book: Biggest Book of Yes: 49 Short Adventure Stories (The Big Book of Yes 3)   

Shannon Hogan is no stranger to pushing physical and mental limits. A seasoned ultra runner, mountain biker, and open-water swimmer, she has conquered some of the toughest endurance events on the planet. From setting records at the Pigtails Challenge 100K to tackling the gruelling Leadville Trail 100 and the Javelina Jundred, Shannon thrives in the world of extreme endurance sports. She’s even braved the icy waters of the Escape from Alcatraz swim and finished ten consecutive Boston Marathons—proving time and again that she’s built for the long haul. In this episode, we dive into Shannon’s journey—from her early days in San Diego to competing in elite endurance events around the world. She shares her insights on grit, resilience, and the mental strategies that help athletes endure the toughest races. We also talk about her new book, The Unforgiving Hours: The Grit, Resilience, and Perseverance at the Heart of Endurance Sports, which explores the deep mental and emotional strength required to push through extreme challenges. Shannon’s ion for endurance sports goes beyond personal achievement. She’s spent years ing fellow athletes—whether it’s crewing ultra races, kayaking alongside swimmers in open water crossings, or inspiring the next generation of female endurance athletes. She believes in the power of women deg blueprints for each other in sport and life, breaking down barriers, and finding strength in shared experiences. This is an episode packed with wisdom, motivation, and a firsthand look at what it takes to embrace the toughest challenges. Whether you’re an endurance athlete or just looking for inspiration to tackle your own goals, you won’t want to miss this conversation! Tune in now and get ready to be inspired. *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing ! *** Show notes Who is Shannon Being a long time athlete of many different sports (trail running, mountain biking, cold water swimming Living in the Pacific North West of America Growing up in San Diego  Starting to race mountain bikes in New England Getting into running in Northern California Connecting with other runners  The trail running community  Being surrounded by role models  The women who have inspired Shannon in her life Being excited to talk about women deg blueprints for other women Having the opportunity to participate in a meaningful way in the outdoors Bicycles becoming popular and the impact on women’s lives The barriers to women to play sports and get involved in the outdoors Bigfoot 200 Race  The Arizona Monster - 300 mile race 170hr  cut off  The growth of long distance running over the past few decades MOAB 240  Courtney Daulwalter - winning the MOAB 240 outright!  Speaking to women to learn their stories  Grit, resilience, perseverance in ultra endurance sports Exceptional athletes and how they adapt as they go Being exceptional at remaining calm  Being able to suppress the flight or fight instinct (the para-sympathic nervous system) Being calm and able to perform at a higher level Keeping your head in the game. Falling into flow Remaining calm when things get difficult  Going on course while running and the mental impact on your race Leadville 100 Racing at elevation and the impact on your body Western States Endurance Run (100 miler)  Race to Alaska  Not letting setbacks impact you too much  Every event is a stepping stone to the next bigger thing because you learn so much Never worry alone and why it applies to long distance challenges Share the burden with your crew, a pacer or even a stranger Connections made during races Find a battle buddy, find your partner for the day What happens when things go wrong Being sidelined by injury  Being a volunteer and the benefits it can bring Book: The Unforgiving Hours: The Grit, Resilience, and Perseverance at the Heart of Endurance Sports  The time commitment while training for big events The pressure on women Being careful with their free time How to connect with Shannon Final words of advice for women who want to take their adventures and challenges to the next level Taking a long time to be an overnight success Be patient with yourself and not compare yourself with anyone   Social Media Instagram @the_unforgiving_hours  Bluesky - @unforgivinghours.bsky.social  Book: The Unforgiving Hours: The Grit, Resilience, and Perseverance at the Heart of Endurance Sports   

Dr. Caitlin Massone, ultra-runner, mountaineer, neurologist, and first-time author, sharing the story of her 14-year battle with eating disorders, and how she recovered in an unconventional way through finding endurance sports and nature. Her book, "Running from Perfection," comes out this spring (April 26th 2025).  Part memoir, part neuroscience, her story delves into the neurobiology of eating disorders, how our brains form habits and addictions, and how nature and exercise can help us heal from mental health disorders such as eating disorders, anxiety, and depression. Since regaining her health, Caitlin has run numerous marathons and ultramarathons, including a 50 mile race on the Mountains-to-Sea trail, and recently completed the Wonderland Trail around Mount Rainier (93 miles in three days). She has also embraced mountaineering, summiting Mount Rainier and Mount Baker, and is planning to climb Denali in 2026. Her story is about perseverance, overcoming mental health obstacles, and finding ion in sports that have transformed her from a 100-pound girl with anorexia to a strong, 150-pound athlete who is ready to take on new challenges!  Trigger Warning: This episode contains discussions about eating disorders, mental health challenges, and recovery. Please listen with care, and reach out for if needed. *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing ! *** Show notes Who is Caitlin  Being based in New Jersey Working as a practicing neurologist Working 7 days on and 7 days off Developing new interests, in running, hiking, backpacking and mountaineering  Writing about her long term eating disorder and how she found ultra endurance sports What a neurologist does  How her working schedule came about Her path from medical school, to residency, and completing her fellowship Her early years growing up in New Jersey Loving soccer (football) from 5 years old and playing varsity  Losing her love of sports and nature at 16 Nature and nurture in the formation of eating disorders  Being abandoned by her father Little Miss Perfect…. Dealing with pressure Type A personality and how they turned against her What people don’t know about eating disorders Starting to binge eat  Balancing it out with exercise  Taking a job in Colorado  Being exposure to nature at it’s best Quitting cold turkey Doing short hikes and runs outdoors Getting to the top of her first 14,000 ft Seeking professional help and working with a therapist Keeping her eating behaviours very private Good or bad habits… Habit formation in the brain and the role that exercise plays  Exercise junkie  Not being preoccupied with food  Having a better outlook on it  The battle going on inside your brain Primitive urges and self talk Mantras - Powerful and perseverance  Running her first half marathon while in medical school Her running journey being slow and gradual Starting running ultra marathons in 2020 Race strategy and getting use to time on feet and breaking it down into small chunks of time Spacing out nutrition throughout the race Fuelling and attitude to food during races Working with a running coach for the past 2 years Trying to keep things easy  Getting into mountaineering International Mountain Guides  Planning to climb Mt Denali The use of oral contraceptive pills past the age of 35 Building the mental resilience  Eating Disorder Survivor Symbol  Getting her tattoo done  Social media…. Not being hugely active  Women in Mountaineering  Sunny Stroeer New book goes live April 26th 2025 Final words of advice  Finding someone to listen The power of talking and opening up to people   Social Media Book: Running from Perfection: My Journey from Eating Disorders to Endurance Sports--And the Neuroscience Behind It   

Sophie Etheridge is redefining open water swimming. A marathon swimmer, coach, and disability advocate, she made history in 2023 by becoming the first person with Complex Regional Pain Syndrome to swim the English Channel solo—setting a World Record for the longest English Channel Swim at an astonishing 29 hours and 4 minutes. In this episode of the Tough Girl Podcast, Sophie takes us behind the scenes of her record-breaking swim, sharing the physical and mental challenges she faced during nearly 30 hours in the water. From training and preparation to the unexpected obstacles that tested her resilience, Sophie’s story is a testament to determination, adaptability, and the power of a strong team. She also speaks about her work in making swimming more accessible, advocating for better opportunities for disabled swimmers, and why she believes everyone should have the chance to experience the freedom of open water. Tune in for an inspiring conversation about overcoming adversity, pushing boundaries, and the true meaning of endurance. *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing ! *** Show notes Who is Sophie  Ultra marathon swimmer and adaptive athlete. Previously peaking to Sophie on the Tough Girl Podcast (TGP) in August 23rd 2022  Being the founder of ADOWS - Adaptive and Disabled Open Water Swimmers  What we talked about the first time we spoke on the TGP What was happening in 2022 The English Channel Relay Swim  Marathon Swimming Federation  Thinking about doing a solo English Channel swim  Swimming Teachers Association (STA) Conference  Wanting to complete the original swimming triple crown as a disabled person Getting sponsored to swim the English Channel  What changed going forward  Needing to have a medical and do a qualification swim  Wanting to learn as much as she could about swimming the English Channel solo Going on a swim camp in Wales by herself and travelling solo  Why 2023 was a very quick year, but took a long time Sharing her goal of a solo swim  Having 8 months to train  Starlight - shining a light on disability swimming  Up-skilling swimming teachers and training them how to teach disabled people how to swim  Having no doubts and the power of words and language  Not being able to tread water and how that changed the feeding process The multiple challenges that Sophie would have to face during the swim  Having a great crew and team around her  Going on a spring tide and getting the last slot available to swim the channel  The fear of getting out of the water at the end of the swim and not being able to use her legs… Expecting to do the swim in 18/19 hours The strategy and the plan for the swim Night swimming  Swimming sideways for 7 hours and not being able to make any progress forward 29hrs 4 mins…. Swimming!  Why it became more of a mental challenge  Aiming to swim for 24hrs! Setting 3 world records and not knowing until back on the boat Reaching   Getting back on the boat and heading back to England Not celebrating straight away  Getting a huge amount of press Raising over £6,000 for STA  Fundraising for Level Water  How to connect with Sophie and follow along with her challenges Final words of advice Find out the starting point  Give yourself permission to let go and to try new things Why you never know where the journey is going to take you    Social Media Website/Blog: sophie-adaptive-athlete.com  Instagram: @sophie_adaptive_athlete Facebook: @sophie_adaptive_athlete  

Dr. Elisabeth Ogbonmwan is a powerhouse—sports and exercise medicine doctor, triathlete, and new mum. Just nine weeks postpartum, she s me on the Tough Girl Podcast to talk about the realities of balancing training with a busy career and family life. Lis shares her journey into sports, from loving swimming as a child to discovering running in her late 20s and ultimately embracing triathlon. She opens up about training while pregnant, navigating body image changes, and how she’s approaching her return to sport after giving birth. We also dive into her ion for female athlete health—why it’s so important for women to fuel properly, listen to their bodies, and have access to the right medical . Plus, she shares practical advice for new mums who want to get back into movement without guilt. This is an insightful and inspiring episode for anyone juggling sport, work, and family—don’t miss it!  *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing ! *** Show notes Who is Lis Having her daughter 9 weeks ago  Being a busy mum, triathlete, doctor Having a sporty childhood Loving swimming from a young age Balancing sport and studying Travelling an hour to and from her 6th form  Not doing as much sport at university as she wanted  Getting into triathlons in 2020/2021 Finding running in her mid to late 20s Starting to swim while rehabbing injuries  Swimmers who transition into running  The impact of running on ankle ts for swimmers Volume of training to keep injuries at a minimum  Getting into strength and conditioning later on  Working as a General Practitioner (GP) and Sports Medicine Doctor  Going back into training again  Working with a variety of different people Wanting to set up a paediatric sports medicine clinic in Manchester  Wanting to work with women who take part in exercise at any level  Wanting to encourage women to participate in sport  Training and doing sports medicine part time while working as a GP Training and balancing it with work and children  Finding a coach that she trusted Fitting in training and making it work for her life  Being use to having full and busy days  Planning in time for recovery and what that looked like  Not training to her menstrual cycle  The importance of fuelling and what worked well for her Meal prepping and needing to up her protein  Having a recovery shake after every session  Using gels from Protein Rebel  Competition day and what race strategy looks like Being on the start line of a race and what’s going through her head Doing races for fun Having a “process goal” - especially for triathlon races Training throughout pregnancy and what that looked like  Feeling very tired during the first trimester and needing to reduce training volume down Needing to let training take a back seat while studying and taking a consultancy exam  Loving her training while pregnant  Having a baby girl and wanting to show her what women are capable of  Pregnancy and body image  Being body conscious and having your body on show when you are an athlete  Feeling proud of her body and having a deep appreciation for what her body is capable of  Being a new mum on maternity leave Getting back into training and racing but not knowing what that would look like at the start Feeling guilt for leaving her baby  Knowing how important it was for her mental health to get that time for herself  Being a better mum and feeling more confident  Using her network  Stomach and pelvic floor recovery  Moving Medicine - Post Natal Guide Wanting to encourage people to be more active and how women can get back to running and impact activity after having a baby  Barriers for entry for women to get back in exercise, sports and movement and how those barriers can increase after having a baby How to connect with Lis online  Final words of advice and wisdom for other new mums  Don’t feel guilty    Social Media Instagram @the_running_medic  Moving Medicine - Post Natal Guide   

Sahir Permall is an adventurer, writer, and senior leader in the third sector who is ionate about getting more women on bikes. As the head of a Glasgow-based cycling charity, she is dedicated to making cycling more accessible and empowering women to experience the freedom of two wheels.  In 2024, Sahir was named one of Cycling UK’s 100 Women in Cycling after completing an epic solo ride from Glasgow to Istanbul, covering over 2,800 miles across 10 countries. In this episode of the Tough Girl Podcast, Sahir shares the story behind her journey—what inspired her to take on this incredible challenge, how she navigated different landscapes and cultures, and the lessons she learned along the way. She also talks about the power of adventure, the importance of setting a start date, and how she is planning the next stages of her journey along the Silk Road in 2025. Tune in to hear how Sahir transformed a dream into action and how she’s using her experience to inspire other women to push their own boundaries.   Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing ! *** Show notes Who is Sahir? Working for Women on Wheels  Her childhood and growing up Growing up in a Pakistani household Learning about her culture  Her first exposure to the outdoors Learning about the Duke of Edinburgh Award  Being ed and encouraged by her mum  Learning how to navigate and spend time in the outdoors  Learning how to ride a bike Using a bike at university Being more into hiking in her early 20s How cycling came about  Being inspired by Dervla Murphy  Book: Full Tilt - Ireland to India on a bike  Deciding to go on a cycle adventure Wanting to cycle across a continent Cycling from Glasgow to Istanbul  Wanting to find a meaningful end point Figuring out her different identities, Pakistani, British and Scottish  Talking about the challenge with friends  Moving from radical through to radical action  Wanting to be someone who does things and not just talks about them  Winning a grant from the Adventure Queens  Alastair Humphrey’s Newsletter  Planning and preparation for the trip Preferring to have a short time to plan  Wanting to start on the 4th April 2024 Not needing everything to be perfect before starting  Getting fit whilst out on the adventure  Plotting the route Planning how to navigate with a Garmin  You need to be less prepared than you think Why the key thing is getting going  Starting with basic equipment and not buying new gear Sharing the journey on line to help inspire other women to go and do these challenges Starting the journey at 36, with 2 children, who isn’t particularly fit or going to the gym on a regular basis  Spending time on reflecting on the journey Taking 6 weeks to fully settle into the nomadic mindset and 6 weeks to settle back into her normal everyday life Studying for her MBA exam with The Open University  Thinking in a different way while being on the road The challenges of writing her blog on a regular basis Magical moments on the road and feeling grateful for being on the journey  Gratitude, peace and joy Feeling more alive  Moments of connection with people Hosts from Warmshowers   The route through 10 countries  Making it a very personal route e.g. going through all the places in the UK, that she had lived in  EuroVelo routes  Feeling ready to stop and have a break in Istanbul  Trying to figure out what was going to be next Women on Wheels  Why it’s more than just cycling Part 2 of 3 will happen in 2025 Part 3 of 3 will take place in 2026 Why it will be much more challenging this time with the mountains and the terrain Moving to gravel tyres Wanting to visit the old silk road cities  Starting in the middle of July 2025  Flying to the start point  How to follow along with sahib and in with the journey  Words of advice to get you out their doing the things you want to do The power of setting a start date    Social Media Website sasaonthemove.com Instagram @sasaonthe_move   

Dr. Kerri Andrews is a writer, academic, and ionate walker whose work explores the deep connection between women, walking, and storytelling. She is the author of Wanderers: A History of Women Walking and editor of Way Makers: An Anthology of Women's Writing about Walking. Her latest book, Pathfinding: On Walking, Motherhood and Freedom, is a deeply personal and thought-provoking exploration of how motherhood reshapes a woman’s identity, freedom, and relationship with the outdoors. Having developed a love for walking in the Yorkshire Dales and the Lake District, Kerri has since climbed over 100 Munros in Scotland, though she has yet to convince her two young children to her.  In this episode of the Tough Girl Podcast, Kerri shares her journey through postnatal depression, the challenges of early motherhood, and how walking became a vital tool for self-discovery, healing, and empowerment. She also sheds light on the often-overlooked stories of historical women walkers, offering a fresh perspective on the intersection of movement, motherhood, and independence. Tune in to hear Kerri’s inspiring story and how she found her way back to herself—one step at a time. *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.  Thank you for your amazing !   Show notes Who is Kerri Andrews Working as a writer and planning to move into the charity sector Catching up with what’s been happening since 2020 Welcoming her daughter in 2021 Being made redundant last year and now working as a freelance writer and teaching creative writing Dealing with the stress of life Having a ive partner and dealing with post natal depression after her first child was born Working with a doula  The stress of being a new parent  The transition into motherhood New Book: Pathfinding on walking, motherhood and freedom  Dealing with Post Natal Depression… Being frightened of losing herself Finding bodily sensations overwhelming  Working with the charity - Nurture the borders Having a different perspective the second time she gave birth Going to some deep and scary places and knowing that her brain was lying to her Motherhood and childbirth - and losing your identity  Finding yourself again after childbirth  Learning how to bond with her son  Going through the motions of motherhood and not feeling it Mum befrienders  Feeling very lonely and abandoned  Being expected to know what to do Working on a women’s anthology  Not having an agent and not knowing what was next Seeing Sarah Rigby advertising book coaching  Producing a submission for a book agent  Getting a boost in her confidence  Receiving lots of guidance and from other women Being vulnerable in sharing her story  Dedicating the book to her ‘mothers’  New job and feeling wanted again in an employment context Working with an incredible gifted and talented team  Working on her confidence  The crafting of the book and the chapter title  The anger which came after her second pregnancy   Welcome to motherhood! Not feeling like she mattered Allowing mothers to have ambition Why hope had to be the last chapter Wanting to make it better for the women who come after her Walking and spending time in nature The physical changes in her body and not being as fit as she was Walking with her children  Researching about the history of walking in Scotland  Women in the hills Network  How to connect with Kerri Final words of advice The importance of being kind to yourself and being accepting of your body “Don’t let go of your dreams, don’t let go of your ambitions, hold onto them, they are valid, they matter, go pursue them.” Try to find your tribe Get in touch with Girls on Hills  You matter.   Social Media Website kerriandrews.co.uk  X/Twitter: @kerriandrewsuk Bluesky: @kerriandrewsuk.bsky.social  Book: Pathfinders: On Walking, Motherhood and Freedom   

Ali, at 50 years young, is a dedicated mother, wife, and part-time Civil Servant from South Wales. With a lifelong ion for sport and adventure, Ali transitioned from competitive athletics to human-powered challenges after knee injuries redirected her path. To mark her milestone 50th birthday, Ali embarked on a deeply personal adventure: hiking across the island of Malta, the place where she took her very first steps as a toddler. While not her longest or most physically demanding challenge, this journey proved to be one of her most meaningful. In this episode, Ali reflects on her evolving identity as an adventurer, the struggles of balancing motherhood, work, and the pull for personal time in nature. Her story is one of resilience, purpose, and finding space for adventure amidst life’s many demands. ***  Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.  By ing the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.  Thank you for your invaluable ! *** Show notes Who is Ali  50 years old Living in South Wales with her wife Amy and her son Ollie Farm- life and working in the civil service  How life has changed since we last spoke in 2016 Speaking with Ali in 2016 - Sport Psychology Coach who rode a bike 767 miles from South Wales to Chamonix!  Riding her bike from South Wales to Chamonix  Going on more mini adventures Knowing each other for 10 years  Seeing each other over the years  National Outdoor Expo  Being older mums Getting married Celebrating their 10 year anniversary  Fitting adventure and sport into life now Deciding to have a child The process of adaptation  Peri menopause and menopause What her 40s were like  A new chapter  Celebrating turning 50 and what it was like Thinking up new ideas and challenges Wanting it to be meaningful and significant The connection to Malta  Planning to walk across the island  Deciding to apply for the Tim Moss Adventure Grant - “The Next Challenge”  Have a go, you never know! No adventures is too small Being granted £150 for the cost of the challenge Telling her wife Amy about the challenge Is is practically possible? How can we make it work? Balancing the family dynamics The logistics for the hike and training for the hike Being in the worst shape of her life Figuring out the accommodation as she went Dealing with the heat and humidity in Malta during August! When the doubt started to creep in  Mentally getting in the zone and being ready to start confident Being sensible in the heat Planning her own route on google maps Starting on the most easterly point Having time to herself to reflect and look back on life and plan for the future  The lessons learned from the walk  Figuring out the balance between solo time and family time Dealing with feelings of guilt and “mum guilt” Looking towards the next decade Penrhys Pilgrimage Way   Glamping pods on the farm Living Life Differently Podcast Getting into a new routine We need more women sharing their stories!! Celebrating the end of the challenge and how it compares to other challenges done previously  Why it felt so meaningful Don’t compare your challenge to anyone else and what they are doing How to connect with Ali on the socials Advice and top tips to motivate and inspire you  Linking ability and belief together  Build your belief  Build your confidence  Unlock the power of belief    Social Media Facebook: www.facebook.com/themahojos Instagram: @themahojos YouTube: @TheMahoJos   

Dr. Sarah Lonsdale is an accomplished journalist, author, and lecturer at City University of London. With a career spanning over three decades, Sarah has written for major newspapers, including The Observer, and has dedicated her work to uncovering untold stories—particularly those of trailblazing women in history. Her latest book, Wildly Different: How Five Women Reclaimed Nature in a Man’s World, explores the lives of remarkable women who defied societal expectations to forge their own paths in the great outdoors.   In this episode, Sarah shares her journey from working as a journalist since 1988 to becoming a ionate educator and historian of women’s stories. She discusses the challenges women have faced in both journalism and exploration, the importance of rewriting history to include the female perspective, and the incredible women who inspired Wildly Different.    From mountaineers and adventurers to environmental pioneers, Sarah’s research sheds light on the resilience, courage, and ion of these extraordinary figures.   What to Expect in This Episode: 📚 Sarah’s journey in journalism and academia 🌿 Her love for storytelling, history, and the outdoors 📝 The process of uncovering hidden stories of women adventurers ⛰️ The inspiring legacy of female explorers like Dorothy Pilley and Mina Hubbard 💡 The need to challenge historical narratives and amplify women’s voices ✍️ Her writing process and what’s next on her literary journey   Sarah’s work is a testament to the power of persistence, curiosity, and the importance of reclaiming women’s place in history. Whether you're ionate about adventure, history, or storytelling, this conversation is sure to inspire.     *** 🎙️ Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.   💪 Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.   🙏 Thank you for your amazing !   ***   Show notes   Who is Sarah Lonsdale Teaching journalism to under graduates at City University of London Working as a journalist since 1988 Living in rural Kent  Her early years growing up Being brought up in a very bookish, academic environment in Cambridge  Her love of nature the outdoors and landscapes  Her love for telling stories  Wanting to work for the Observer Newspaper History and Herstory  Historic stories with the “great male hero”  Being a girl in the 70s and 80s Why we need to keep pushing back  Not seeing many women role model out there for her Why history is about ‘great men’ The unfairness of how the system is constructed against women  Book: Rebel Women Between the Wars: Fearless Writers and Adventurers (Manchester University Press, 2020) https://amzn.to/43j5jlh  Writing the book and the process of sharing the stories  Not being a brave person and being scared easily  Not having the heart of a lion…. Wanting to learn from the women she was writing about - how they managed to break through  Studying the life of Shiela Grant Duff an author, journalist and foreign correspondent. https://en.wikipedia.org/wiki/Shiela_Grant_Duff  Journalist and war correspondant, Martha Gellhorn https://en.wikipedia.org/wiki/Martha_Gellhorn Thinking about writing her next book: Wildly Different  Finding private diaries of the women through their families or visiting the Bodleian Library in Oxford https://www.bodleian.ox.ac.uk/home Finding out about the women from over 100 years ago and finding out what makes them tick, what makes them cry, what makes them ionate or angry Spending many hours digging through old archives  The thread from ‘Rebel Women' to ‘Wildly Different’  Being inspired by mountaineer; Dorothy Pilley - https://en.wikipedia.org/wiki/Dorothy_Pilley_Richards The Pinnacle Club for women climbers since 1921 https://pinnacleclub.co.uk/about  First ascent of the north west ridge of Dent Blanche in the Alps https://en.wikipedia.org/wiki/Dent_Blanche  Being inspired by Dorothy and wanting to know more about her life  Wanting to write about women in the great outdoors  Book: East of the Sun - West of the Moon “I am not afraid” Medusa being misunderstood The Odyssey Homer - Translated by Emily Wilson https://amzn.to/4h01SU5  How male archaeologists dismissed women as hunters Who gets to tell the story?! Wanting the book to be a journey from the 20th century to the early 21st century  Canadian Explorer - Mina Hubbard https://en.wikipedia.org/wiki/Mina_Benson_Hubbard Evelyn Cheesman - British entomologist and traveler https://en.wikipedia.org/wiki/Evelyn_Cheesman  Ethel Haythornthwaite - environmental campaigner and pioneer of the countryside movement plus instrumental in getting the Peak District made into a National Park Wangari Maathai - Kenya women part of the moment to plant 30 million trees across Kenya The next book?! New text book on journalism history from the women’s perspective  Not being as agile minded as previously  Being disciplined and needing to write for the first 2 hours of every morning Why her favourite woman was….  Evelyn Cheesman How to connect with Sarah Final words of advice Ignore the people who say you shouldn’t be doing that  Wear a pretend cloak of courage  Social Media Website https://www.citystgeorges.ac.uk/about/people/academics/sarah-lonsdale  Bluesky: @sarahjlonsdale.bsky.social https://bsky.app/profile/sarahjlonsdale.bsky.social  Books: Rebel Women Between the Wars: Fearless Writers and Adventurers (Manchester University Press, 2020) https://amzn.to/43j5jlh Wildly Different: how five women reclaimed nature in a man's world (Manchester University Press, 2025) https://amzn.to/3Dh4u1Y 

Renee McGregor is a world-renowned sports dietitian, ultra-runner, and advocate for women in sport. With over 20 years of experience working with elite athletes, she’s ionate about helping individuals fuel their adventures, align with their core values, and thrive in both sport and life. As a trustee of Black Trail Runners, Renee is also dedicated to making the outdoors more inclusive. In this episode, we dive deep into Renee’s journey—both professionally and personally—since we last spoke in 2016. From launching her own consultancy and leading a team of eight, to navigating life changes, an autoimmune diagnosis, and the challenges of peri-menopause, Renee shares her honest and insightful perspective on resilience, performance, and wellbeing. What to Expect in This Episode:  How Renee’s career has evolved over the years  The truth about carbs, sugar, and fuelling for endurance  The impact of running on mental resilience and stress management  Her latest book, Fuel for Thought, and why nutrition should be accessible for all  Unfiltered—a powerful and deeply personal film following Renee’s journey through endurance sports, advocacy, and resilience.  Why trusting your body is key and the myths around glucose monitoring Creating a ive community in sport and beyond Whether you're an athlete, outdoor enthusiast, or just looking for inspiration on navigating life’s challenges, this conversation is packed with wisdom, practical advice, and powerful storytelling. Listen now and get inspired! *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing ! *** Previous TGP episodes with Renee Jul 26, 2016 - A Leading sports and eating disorder specialist dietitian with over 15 years experience working in nutrition. Renee works with elite athletes, coaches and sports science teams to provide nutritional strategies to enhance sports performance.  Dec 1, 2016 - Talking about how to get the balance right between periods, health, and performance.   *** Show notes Who is Renee Being known for her work and how it has changed over the years Living in Cumbria  When we first spoke back in July 2016 and then in Dec 2016 Book: Fast Fuel Food for Triathlon Success  Book: Fast Fuel Food for Running Success What’s being going on over the past 9 years? Carbs and sugar How her life has changed since 2016  Starting up her own consultancy and working with a team of 8 people Going through a divorce and focusing on her girls Continuing to build on her running Writing 2 more books Her adult daughters Working with different types of teams Wanting to help athletes Wanting to align with her core values Having a high tolerance for distress How her running has helped her to manage stressful situations The running community and feeling ed Being diagnosed with an auto immune condition  Creating a strong community on social media and using her platform to educate Wanting people to find the joy in running and eating  NEW Book: Fuel for Thought A practical guide to fuelling for your adventures  Wanting food to be accessible for everyone Her personal journey and what she’s learnt along the way Wanting people to thrive  Wearing a personalised glucose monitor? Why food is not the only thing that affects glucose levels Why there can be false reading Having a shot of cider vinegar before a meal….  The fear of glucose spiking  Being able to trust your body and losing site of that Our genetic blueprint Tracking periods and training  Her journey with peri-menopause Changes in mood and dealing with anxiety HRT? New film - Unfiltered  How the film came about Jenny Tough - SOLO film Wanting to make a film about women and mothers Suffering from racial abuse and not feeling welcomed Wanting to help women to stop feeling so much pressure Going on tour with the film Kendal Mountain Film Festival  Fort Williams Mountain Film Festival  London Mountain Festival - 15th March 2025 - Riverside Studios, Hammersmith How you can connect with Renee Thinking about starting a substack? Final words of advice - “There will be something to learn even from the pain”   Social Media Instagram @r_mcgregor Unfiltered website - to find out where you can see the film www.unfilteredfilm.com Book:  Fuel for Thought A practical guide to fuelling for your adventures:  Fuel for Thought by leading sports dietitian Renee McGregor is a practical guide to sports nutrition. Cutting through the jargon and misinformation, Renee draws on over twenty years’ experience of working with sportspeople from a range of disciplines to provide straightforward, accessible advice about how you can fuel your adventures.    

Stephanie Boon, also known as Stephie, is a solo hiker, backpacker, and writer based in Cornwall, UK.  As the creator of the blog Ten Mile Hike, she shares practical and candid guides to hiking trails, offering inspiration for anyone looking to explore the outdoors on a tight budget. Hiking has been a lifeline for Stephie, helping her build resilience while managing lifelong bouts of depression. Now 60, Stephie continues to challenge herself and inspire others, recently fulfilling a bucket-list goal by hiking the iconic West Highland Way. Through her honest storytelling, she encourages women of all ages and abilities to embrace solo adventures, proving that lack of money or experience should never be a barrier to exploring the beauty of nature. In this episode, Stephie shares her journey, the challenges she faced on the West Highland Way, and her advice for anyone dreaming of their own solo adventure. Listen now to be inspired by her story! *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing !   Show notes Stephanie Boon also know as Stephie  Being based in Cornwall, UK close to the South West Coast Path Qualified Lowland Leader Having a blog - called “Ten Mile Hike” that is an inspiring and practical resource for anyone who wants to get into hiking in the UK  Honest articles about how nature, being outside, hiking and backpacking has helped her with her mental health Suffering with long periods of depression since 23 Now 60 years old Wanting to inspire other people of a similar age to get outside and go hiking Growing up in North London  Moving to Cornwall when she was 19 to go to art school Why Cornwall is home and has been for 40+ years! How walking became a much larger part of her life Going to the South Downs and doing Youth Hostelling at 16 and how it changed her perspective on what she could do  Getting into solo hiking  The end of a long term relationship    The experience of being alone in nature Creating the blog (Ten Mile Hike) and website and sharing more of her journey  How hiking has helped her mental health Wanting to show women that it is possible to hike and go outside solo and why lack of money and experience shouldn’t hold you back   Turning 60 and wanting to walk the West Highland Way (a bucket list hike) Not having a lot of money available to go hiking  Doing the hike with her son who had never done a backpacking trip before  Why turning 60 has been terrifying  Losing a good friend  Don’t waste a day, and enjoy every moment.  What if I’ve only got 10 years of good health? Being stuck for years and wanting to unstick herself  Needing to book things in and make a commitment to yourself  Challenges on the West Highland Way Starting walking at 1pm and walking into the dark Cold, rain, mice and dealing with a broken tent! How to connect with Stephie Starting her Youtube Channel Final words of advice and wisdom Don’t be afraid to take small steps Don’t compare yourself to anyone else   Social Media Website: www.10milehike.com YouTube: www.youtube.com/@stephie_10milehike Instagram: @tenmilehike  

Sami Sauri is a multi-sport athlete, creative director, and storyteller who blends her ion for adventure with her artistic vision. Originally from Barcelona and now based in Chamonix, , Sami has built a career as a full-time athlete, brand ambassador, and filmmaker, exploring the world on two wheels and beyond. From skateboarding and downhill longboarding at 14 to cycling across Route 66 and tackling gravel races, Sami’s journey has been fuelled by her love for endurance challenges and discovery. Her creative talents shine through photography and film, where she’s produced feature documentaries and projects in some of the world’s most remote locations, including Yemen and Bolivia. In this episode, Sami shares stories of her extraordinary travels, from navigating tough roads and altitude challenges to connecting with cultures and people in meaningful ways. She also opens up about her move to Chamonix to expand her mountain skills, her “1-2-3 PLAN” tactic for tough decisions, and how she’s encouraging women to embrace new challenges through her platform, The W Collective. Tune in for an inspiring conversation about adventure, creativity, and pushing boundaries—no matter who you are or where you’re from.  *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing ! *** Show notes Who is Sami: Originally from Barcelona, Spain, now living in Chamonix, . Lives as a full-time athlete and brand ambassador (cycling, skiing, and surfing). Was very sporty growing up and discovered skateboarding and downhill longboarding at 14. Traveled around the world surfing and worked in a surf shop. Got her first fixed-gear bike at 17. Developed a ion for photography and film, which became central to her career. Took on Route 66 as her first big endurance challenge (in a group of four). Discovered her knack for endurance events through gravel racing. Embraces a “go with the flow” mindset, leaving space for spontaneity in her adventures. Plans to participate in five races/events in 2025. Spent time in Yemen and found it an incredible and eye-opening experience. Faced unique challenges as a woman cycling in Yemen. Started studying Arabic and got a tattoo as a memory of the trip. Adventured in Bolivia, planning a six-day loop through challenging terrain. Dealt with altitude, humidity, and long cycling days, while experiencing the kindness of strangers. Learned about new trails being created for mountain biking in Bolivia. Faced tough conditions in Turkey, including closed roads, landslips, tunnels, detours, wind, and cold. Had to navigate challenges without phone reception and developed a “1-2-3 PLAN” tactic for decision-making. Moved to Chamonix in February 2024 to take courses on surviving and thriving in mountainous conditions. Founded The W Talks on Instagram during the pandemic, which later grew into The W Collective  Final advice for women: “Be willing to ask questions, be willing to try new things, and don’t let anyone stop you.”   Social Media Website - www.samisauri.com  Instagram @samisauri  The W collective - With the purpose to get every woman into the outdoors and to discover a way to explore through your own power and create awareness!  Website - www.thewcollectivee.com Instagram @thewcollectivee