Emma Kingston is an outdoor adventurer, author, teacher, and self-confessed map geek who resides in Bristol, the UK’s first designated Cycling City. With over 20 years of experience riding, walking, swimming, and camping in the South West, Emma's intimate knowledge of the area is enviable. Specialising in mountain biking, she has traveled extensively across the UK and Europe in search of the perfect single track.

Emma’s passion for bike-packing emerged from her love for extended bike rides and exploring off-route locations. This enthusiasm culminated in the release of her first book, Bikepacking England, in the summer of 2021. The book features 20 multi-day off-road cycling adventures, demonstrating that memorable adventures are often closer to home than we think.

Following the success of her first book, Emma has recently published Bikepacking Wales: 18 Multi-Day Off-Road Cycling Adventures, further showcasing her expertise and passion for exploring new trails.

Balancing her career as a full-time primary school teacher, Emma meticulously plans and prepares each route she includes in her books. Her dedication ensures readers and cyclists experience the best possible adventures.

Despite facing challenges such as recovering from a bike accident, Emma remains committed to her adventures, often connecting and riding with others to rebuild her confidence. She enjoys riding her full suspension Santa Cruz Juliana Mountain Bike and dreams of adding a gravel bike to her collection.

Listen to this episode on the Tough Girl Podcast for an engaging and inspiring conversation with Emma Kingston, where we'll uncover the secrets of bikepacking, the joy of discovering adventure in unexpected places, and the transformative power of embracing the outdoors.

Listen to Emma Kingston's inspiring journey on the Tough Girl Podcast!

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Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Who is Emma
• Being based in Bristol, South West England
• Working as a full time primary school teacher
• The first time we spoke to Emma - Sep 9, 2021 Emma Kingston - Teacher, Outdoor Adventurer and Author of Bikepacking England
• Reflecting back on the end of 2021and the launch of her first book
• Book: Bikepacking England 20 multi-day off-road cycling adventures 
• Starting to think about the second book - Bikepacking Wales 
• The planning and preparation in relation to the creation of the book
• Picking the rides and doing the research 
• Nick Cotton Guide Books to cycling 
• Book: In pursuit of Spring - By Edward Thomas 
• Exciting new books from Wild Things Publishing and Vertebrae Publishing
• Finding the time to do the research while working a full time job
• Wanting to put together the best routes possible for the readers and cyclists
• The planning and preparation before even riding a route 
• Using geograph.com 
• Dealing with an injury after a bike accident 
• Building back up her confidence to start riding again
• Connecting and going out riding with other people
• Riding a full suspension Santa Cruz Juliana Mountain Bike
• What did I call my bike?
• How many bikes….
• Why the perfect bike number is N+1
• Wanting to get a gravel bike
• Exploring Wales and learning about the culture, the people and the language
• Why backpacking doesn’t always have to be type 2 fun
• The drovers of Wales 
• Her love for Wales
• Book: Bikepacking Scotland, 20 multi-day cycling adventures off the beaten track. By Markus Stitz 
• Thinking about writing a book about biking in Ireland 
• Taking a breather and riding without an agenda
• How you can connect with Emma
• Final words of advice and why you should start off small and take small steps to build your confidence.
• Barebones Bikepacking Events 
• Sisters in the Wild - Supported bike backing trips 
• Guidebook: Wild Swimming Walks Eryri Wales: 28 river, lake & waterfall days out in North Wales.  By Emma Marshall.  
• Guidebook: Stand-up Paddle Boarding in the Lake District - Beautiful places to paddleboard in Cumbria. By Jo Moseley 
• Guidebook: Gravel Rides South West By Catherine Moore (Commissioned)
• Book: Ethel - The biography of countryside pioneer Ethel Haythornthwaite By Helen Mort. 

Social Media

Website: www.emmaoutdoors.com 

Instagram: @emma.outdoors 

Twitter/X: @emma_outdoors

Welcome to this episode of the Tough Girl Podcast! Today, we are speaking with Alex Larson, a registered dietitian from Duluth, Minnesota, whose passion for nutrition was ignited when she crossed the finish line of Ironman Wisconsin. 

Alex is dedicated to helping endurance athletes achieve peak performance through optimal nutrition.

Alex balances her thriving career with family life, being married with three young children aged between 7 years and 8 months. With over 20 triathlons, including multiple Ironmans, and numerous 10Ks and half marathons under her belt, she brings a wealth of personal experience to her practice.

In this episode, Alex shares her journey from a competitive teenager with a passion for horseback riding to a seasoned triathlete and dedicated dietitian. After an injury in college, she discovered swimming and eventually fell in love with triathlons. This passion led her to a career in dietetics, where she found her niche in sports nutrition.

Alex offers personalised nutrition strategies that help athletes fall back in love with their sport and life. She discusses her flexible eating approach, practical nutrition tips, and the importance of individualised plans. From dealing with pre-race nerves to managing gut issues, Alex provides valuable insights for athletes at all levels.

Tune in for an inspiring episode packed with motivation, practical tips, and the story of a woman dedicated to helping others reach their full potential.

***

Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Who is Alex
• Working as a Registered Dietitian 
• Being based in Duluth, Minnesota, USA
• Married with 3 young children, aged between 7 and 8 months
• Supporting endurance athletes to fuel and nourish their bodies for their performance 
• Being a very ambitious teenager and having a competitive spirit  
• Her passions for horses and horse back riding
• Breaking her foot in college and getting into swimming
• Being a goal orientated person and signing up for her first triathlon
• Falling in love with triathlon 
• Starting her career as a Dietitian 
• Crossing the finish line of the 2014 - Ironman Wisconsin 
• Figuring out her niche as a Dietitian 
• Her journey to becoming a Dietitian 
• Working with athletes and helping them achieve their goals 
• Food, fuel and nutrition
• Food philosophy and why its a very individual thing
• Getting women specific with nutrition
• Diet culture
• Hiking stove less and being lazy with cooking
• Getting the balance right between eating healthy food while training and having a life
• Practical hacks to help you make the right food choices
• Microwave scrambled eggs
• Eating before, during and after an endurance race
• Pre-race nerves and how that affects food choices
• Wanting high carb, lower fat, lower fibre. 
• Having a fuelling plan for a race/challenge/run over 75 mins 
• Training your gut 
• Eat before your hungry, drink before your thirsty
• Dealing with gut issues while racing and practical tips to help
• Being a food detective not the food police
• Dealing with leg cramps
• Feeling overwhelmed with life 
• Not having the mental and physical energy to take on a new challenge
• Being intentional with her choices
• The importance of knowing that nutrition information is an evolution 
• Look at where you are getting your nutrition information from
• If you are feeling overwhelmed with nutrition information. It’s time to simplify.
• How to connect with Alex
• Female Athlete Nutrition Resources 
• How you can work with Alex 
• Final words of advice 

Social Media

Website: alexlarsonnutrition.com

Instagram: @alexlarsonnutrition 

In this episode of the Tough Girl Podcast, we sit down with Sophie Pierce, a writer, broadcaster, and passionate wild swimmer from Dartmoor in Devon, UK. Sophie shares her profound journey through grief, particularly the loss of her son Felix in 2017, and how the healing power of nature has been an anchor in her life.

Sophie talks about her memoir, "The Green Hill," which explores themes of love, loss, and the transformative effects of wild places. She also discusses her work as a journalist with the BBC, her love for exploring new places, and the growing popularity of outdoor swimming. We delve into her co-authored wild swimming guides, including her most recent book, "Wild Swimming Walks Exmoor and North Devon.”

This episode highlights the mental health benefits of outdoor swimming, the importance of community, and how nature can help reset and heal us. Sophie offers insights on navigating grief, the support she received from friends and family, and how she continues to find solace in nature.

Join us for an inspiring and heartfelt conversation with Sophie Pierce as we explore the intersection of nature, grief, and resilience.

***

Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Who is Sophie
• Being based in Dartmoor in South west England
• Living close to the sea and a wild moorland media
• Working as a journalist for many years
• Her love of exploring 
• The loss of her son in 2017
• Where her love of exploring and swimming came from 
• Her childhood and growing up with 3 brothers
• Being quite ferrel when younger
• Getting back into outdoor swimming 
• Connecting with friends and exploring new places
• Outdoor swimming and it’s increase in popularity
• How outdoor swimming have changed over the past 25 years
• Why its about your mindset and having a desire to be out in nature and explore
• Why all you need is a map, a swimming costume and a pair of walking boots
• The benefits of communities 
• Looking out for one another while in the water
• The importance of having fun at any age
• Going wild swimming in the River Dart ever day during the summer 
• The impact cold water can have on your mental health and how it can help reset you
• Dealing with the loss of her son, Felix
• SUDEP ‘the Sudden, Unexpected Death of someone with EPilepsy’
• How her life changed afterwards
• Learning to incorporate her grief into her life 
• Finding spending time in nature to be helpful
• Charity SUDEP Action
• Dealing with grief 
• Book: The Green Hill: Letters to a Son 
• Writing a series of letters to Felix – composed during walks and swims taken close to his burial place by the river Dart
• Still feeling connected to Felix 
• Why it was hard to go back to the places where her and Felix had spent time
• Wanting to explore new places and create new memories
• Remembering Felix as a child
• Processing her grief 
• Having some counselling but not finding it helpful 
• Book: Weathering By Ruth Allen
• The narrative imposed about grief by society 
• Not feeling the urge to process grief
• Making something beautiful out of something terrible 
• Feeling a loss when the the book was published and not having anything to focus on 
• The support from friends and family and what helped 
• Living in a small town and having to face people
• What happens when a year or two passes
• Getting use to living with the loss 
• Why the second year can be tougher than the first
• Published Wild Swimming Walks guide books
• Wild Things Publishing
• Artist - James Lewis
• Push back from locals who don’t want to share their beauty sports 
• The impact sewage is having on beautiful wild places
• Surfers Against Sewage App
• Doing a risk assessment before getting into the river/water
• Writing to your MP and complaining about the sewage situation
• How to connect with Sophie on social media
• Advice for women dealing with grief and the loss of a child

Social Media

Website: www.sophiepierce.co.uk   

Instagram: @mssophiepierce 

Twitter/X: @sophiepierce 

In this episode, join us as we delve into the captivating journey of Susan Smillie, former Guardian editor turned intrepid sailor and author. Susan shares her remarkable story of leaving behind the comforts of her career to embark on an extraordinary sailing adventure from Great Britain to the picturesque shores of Greece. Through Susan's candid reflections, guests can expect to gain invaluable insights into the transformative power of following one's passions, overcoming obstacles, and embracing the unknown with courage and determination. From the highs of discovering newfound confidence in sailing to the lows of navigating personal challenges and unexpected detours, Susan's narrative serves as a beacon of inspiration for anyone seeking to break free from the confines of convention and chart their own course towards fulfilment and adventure.

Throughout the episode, listeners will be treated to Susan's candid anecdotes and profound reflections on life at sea, shedding light on the realities of living life on the water and the profound sense of purpose and productivity that comes with pursuing one's dreams. From the exhilarating moments of getting caught up in the adventure to the sobering realities of navigating unforeseen challenges, Susan's story offers a rich tapestry of lessons and experiences for guests to glean from. Whether you're an aspiring sailor, a fellow adventurer, or simply someone in search of inspiration to follow your heart's desires, Susan's episode promises to leave you with a renewed sense of possibility and a reminder that, as she eloquently puts it, "you can do so much more than you think you can."

***

Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Who is Susan
• Working as a features editor at the Guardian 
• Her plan to sail around Great Britain and ending up in Greece
• Her early years 
• Not getting into sailing until her 30s
• Her first boat - a trailor sailor 
• Deciding to live on a boat instead of a house
• Moving from Brighton to London and living on a boat on the Thames River
• Wanting to learn more sailing skills and leaning new technical skills
• Dealing with the end of a relationship, and a new job 
• Becoming less happy with her life in London
• Gaining her confidence in sailing
• Deciding to take redundancy in 2016
• Remembering the moment when the decision was made
• Being inspired by other women following their passions
• The real realities of making this decision
• The costs of working 
• The start of the journey….
• Ending up at Land’s End
• Coming up with a new plan and deciding to sail across the English Channel
• Getting caught up in the adventure 
• Having a sense of purpose and feeling productive 
• The differences of sailing around the UK and sailing to the Mediterranean 
• The realities of living life on the water
• Ending the trip in Greece due to the pandemic 
• Looking after her dad after a heart attach
• Sailing away from the media and journalism 
• Wanting to leave the writing behind her
• Sharing her journey on social media and keeping a record that way
• Being contacted by an agent about writing a book
• Getting into cold water swimming
• Half boat, half woman
• How to connect and buy the book 
• Final words of advice 
• Don’t think too far into the future
• “You can do so much more than you think you can”

Social Media

Instagram: @smillieonsea 

Book: The Half Bird: One woman’s voyage of self-discovery from Land’s End to the shores of Greece