In this episode, we’re joined by the fearless Ann Whatmore, an adventurer who proves that asthma doesn’t have to set limits on what you can achieve. Ann has faced numerous health challenges, but rather than letting them hold her back, she’s embraced adventure in a big way. 

In May 2024, she cycled over 3,000km across the UK on her recumbent e-trike, “Bob,” completing a solo journey from Land’s End to Orkney before speaking at Yestival.

This was no easy feat – Ann had only a sixth of her lung function available and had to rely on determination, resourcefulness, and a supportive community to make the journey possible. In this episode, Ann shares how she turned her dream into reality, navigating the ups and downs of planning such a massive adventure. She talks about the emotional and physical struggles of living with asthma, how she managed her condition on the road, and the lessons she learned along the way.

Whether you’re living with a chronic condition, longing for adventure, or simply looking for inspiration to push through your own barriers, Ann’s story is one you won’t want to miss. 

Tune in to hear how Ann turned her “limitations” into an opportunity for growth and exploration, proving that the only true limits are the ones we place on ourselves.

 New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.

 Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patron! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.

 Your support makes a difference.  Thank you x

Show notes

• Who is Ann 
• Having numerous health issues
• Being based near the Jurassic Coast, UK
• Living by the sea
• Not being able to explore the landscape as much as she would like
• Deciding to get a 3 wheeled e-trike (called Bob)
• Wanting to say yes to adventure 
• Getting asthma problems after the age of 18
• Being able to manage her condition at 19 
• Her early years growing up, being very sporty and outdoorsy 
• Having horses and enjoying riding 
• Getting covid on 21st march 2020 and how it impacted on her lung function
• Not being able to walk up stairs
• Being on high dose steroids and inhalers
• The mental challenges of dealing with health issues
• Grieving for the person she was
• Finding out her lungs have been damaged and developing breathing pattern disorders  
• Joining adventure book clubs and listening to podcasts
• Bringing the adventures to her 
• Finding positivity in other people adventures 
• Looking for glimmers of hope 
• Say Yes More Tribe
• Yestival - Dave Cornwaithe 
• Losing her balance and co-ordination ability 
• Finding out about trikes
• Free trike rehabilitation in Exeter 
• Finding ways to fund her trike
• The price to have independence outside
• Bike to Work Scheme (UK) 
• Having a bike fit check 
• Going for short, local rides on flat ground
• Finding a little route and going out with her partner to gain confidence 
• The plan for the adventure 
• Taking a year to plan and how the journey changed
• BOOK: Britain Best Bike Ride: The ultimate thousand-mile cycling adventure from Land’s End to John o’ Groats - Hannah Reynolds & John Walsh 
• Planning to cycle from Lands End to John O’Groats
• Wanting to see Skara Brae in the Orkneys 
• Making herself accountability and standing up on stage at Yestival to announce her challenge
• Deciding to finish the challenge at Yestival 
• Committing to the 2,000 mile adventure! 
• Figuring out how to charge her bike battery
• Not being able to wild camp and always needing to find a plug each day
• The reality of the challenge, compared to what she expected
• Having a supportive and encouraging partner 
• Being able to enjoy it more
• Loving the highlands 
• How her perception changed of what she could do 
• Dealing with the hills…
• The feelings of ‘awe’
• Focusing on the next goal, and breaking down the challenge
• The kindness of strangers when you were at your lowest
• Big Sky Hideaway 
• Adjusting back to normal life - after spending 50 days on the road
• Packing up her e-trike to go home and heading back to work
• Having 121 support 
• The next challenge….
• Chase the Sun - 205 miles in 1 day 
• The lessons learned from the experience 
• Being vulnerable and asking for help when needed
• Fundraising for Asthma + Lung UK 
• Sea Swimming 
• Ice mile swim…
• Social media…
• How to connect with Ann
• Find your community 
• Figure out what you can do 
• Learning how to ask for help
• Saying yes to adventure and finding that support
• Find your tribe, say yes more

Social Media

Website www.wanderingwhatmore.com

In this powerful episode, we meet Aisling Byrne — an international showjumper, successful businesswoman, and an extraordinary example of resilience in the face of life-altering adversity. After a devastating horse riding accident left her with multiple broken bones, internal injuries, and the prognosis that she would never walk again, Aisling refused to accept defeat.

Over the course of a gruelling three-year recovery, she not only walked again — she returned to the international showjumping circuit, proving that mindset, grit, and determination can overcome even the most impossible odds.

In our conversation, Aisling shares her journey from a small-town Irish girl discovering horses for the first time to the elite competitive showjumping stage, and the mindset strategies that carried her through her darkest moments. We also dive into her life as a business owner, how she balances her entrepreneurial ventures with her sporting goals, and her advice for women navigating setbacks of any kind.

Whether you’re facing a personal challenge, working toward a big goal, or simply in need of some serious inspiration, this episode will remind you of what’s possible when you choose to keep moving forward — no matter the obstacle.

 New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.

 Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.

 Your support makes a difference.  Thank you x

Show notes

• Who is Aisling
• Born and raised in Ireland 
• Being passionate about showjumping 
• Running a funding company and a travel company 
• Growing up in Ireland
• Having 1 brother and supportive parents 
• Not growing up around horses
• Going to the local equestrian centre
• Riding the neighbours ponies
• Getting her own pony at 11
• Transitioning from riding ponies to horses
• Enjoying the partnership with the horse
• How showjumping works
• Competition time and doing a course walk 
• What does it take to make a great show jumper
• Needing determination and tenacity 
• The ability to work hard and learning from different people 
• Building a partnership with a horse
• Figuring out what makes your horse tick
• Making your horses as happy as possible 
• Having a near death experience 
• Breaking multiple bones and damaging internal organs
• Being in a Portuguese hospital and people not realising the severity of the injury
• Bleeding internally
• Being able to detach herself from the situation 
• Calmness during emergency situations
• Being very practical and level headed
• The recovery journey - 3 years
• Taking a long time to get off crutches
• Staying positive (even if you have to fake it)
• How mindset can speed up your physical recovery
• Practical tips to manage levels of positivity so not to go to a dark place
• Walking for the first time
• Going to a specialist sports physio
• Being told she would never be able to ride a horse again
• First time getting back on a pony after the accident in 2018
• Being lifted onto the pony with a forklift truck
• Getting back into showjumping and competing again
• Not sweating the small stuff
• Not looking for perfection and how everything goes a little bit smoother
• How the travel company works
• Lending money to law firms
• Advice for women who want to get into the world of showjumping 
• Wanting to get back to world ranking jumping 
• No age limit on showjumping
• How to connect on social media 
• Words of advice for women who are dealing with a setback 
• Staying positive for others
• Not having to do things - but getting to do things

Social Media

Instagram: @aislingbyrne1

TikTok: @asheyb1

In this episode of the Tough Girl Podcast, we’re joined by Pamela Lee, a professional offshore sailor from Ireland who’s breaking records and barriers in one of the most extreme, male-dominated sports on the planet. Now based in Brittany, France—the heart of short-handed offshore racing—Pamela has carved out her path with grit, determination, and a clear vision for empowering women through sailing.

Pam shares her journey from growing up beside the sea in Ireland to becoming the first Irish woman to skipper the Transat Jacques Vabre Race, setting three world records sailing around Ireland, and now training for the 2026 Route du Rhum, one of the toughest solo ocean races in the world.

We dive deep into her early influences, the realities of offshore racing, learning French to break into the French sailing scene, and the financial, emotional, and physical challenges of pursuing elite-level sailing. From boat borrowing to breaking glass ceilings, Pamela opens up about the power of visibility, representation, and believing in your own potential—no matter how big the dream.

Whether you're interested in sailing, women in sport, or chasing bold goals, this is an empowering and eye-opening conversation not to miss.

***

 New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.

 Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.

 Your support makes a difference.  Thank you x

***

Show notes

• Who is Pamela
• Living and working in Brittany, France
• Professional Off-shore Sailor 
• Living in the mecca of off-shore sailing 
• What short-handed sailing is
• Speaking French and sailing in French 
• Studying French at school and doing a French exchange 
• The challenge of learning French 
• The power of emersion when learning a language 
• Growing up in Ireland (south of Dublin, on the South East Coast) beside the sea 
• Having a dad who is a sailing fanatic 
• Family holidays camping and sailing 
• Opportunities to become a professional sailor?
• Adapting her mentality on how she wanted to live her life
• Knowing that a 9-5 job was not for her
• Living in Sydney, Australia and wanting to sail
• Sydney Hobart offshore sailing race 
• Finding a boat to sail on 
• Wanting to travel and to sail more 
• Wanting to make a change
• Considering the possibility of becoming a professional sailor 
• Getting her Yacht Master Qualification 
• Getting the opportunity to move to France
• Wanting to learn more skills and not getting to do those positions 
• Reaching a glass ceiling and not seeing how to get to the next level
• Looking for the next opportunity and heading back to Ireland to figure it out
• Discussion around the Olympics and sailing (double handed offshore racing) 
• Being part of a mixed sex duo 
• Being invited to train for the Irish team for this potential event
• Heading to France to trail for this type of racing 
• Being exposed to the French offshore racing world 
• Deciding to stay in France 2019 - 2020
• Setting 3 world records by sailing around Ireland and how the goal came about 
• Fastest sailing around Ireland in a boat of 40ft or under
• Setting the record for double handed and the women’s record for racing around Ireland 
• The covid years and going back and forth between France and Ireland 
• Personal inner ambition and wanting to know what  she could do 
• Needing to get a boat
• Borrowing a boat and starting to train with it for racing around Ireland
• Spending several days at seas and racing 700 nautical miles in approx 3-4 days
• Funding for sailing
• Making a big media splash and getting your name out there with the record 
• Getting women’s stories in main stream press
• Women’s voices and the progress being made in women’s sports and how they are represented 
• The push towards progress
• The Route du Rhum a transatlantic single-handed yacht race, which takes place every four years in November. 
• Racing from France to the Caribbean solo - the longest and toughest trans-atlantic race 
• Being the first Irish female to do the race
• Needing to qualify for the race (based on miles raced)
• Needed to race and train before
• Starting the project and finding their founding sponsor - DFDS 
• Funding costs via sponsorship 
• The dream budget and costs involved 
• The stress of getting sponsorship and maintaining the relationship 
• Filming a documentary with Musto (Sailing clothing brand) 
• The importance of visibility and representation 
• Being inspired by the sporting women in the Olympics 
• The importance of PERSONAL challenges 
• How to connect with Pam 
• Words of advice for other women who want to go after their own goals 
• Encouraging women to go after big goals and building a step by step progression plan
• Lisa - Life & Business Mindset Coach
• Building your confidence along the way
• Giving yourself credit and the belief to tackle big things 

Social Media

Website www.pamelaleesailing.com 

Instagram @pamybefree 

Bianca Fernandez-Clark is a 7x Ironman finisher, Chair, and co-founder of Women in Tri UK, a charity on a mission to bring more women into triathlon and break down barriers in the sport. With no background in sport, Bianca laced up her trainers at age 29 to tackle a 10km as a way to manage her mental health. From there, she progressed to marathons and, in 2016, took on the challenge of learning to swim and cycle to complete her first triathlon.

As a Black/mixed-race woman, Bianca has been vocal about the lack of diversity in triathlon, especially at long-distance events, and has worked to highlight the barriers faced by the Black community in accessing swimming. 

In 2022, she co-founded Women in Tri UK, and the organisation has been growing ever since, working hard to make triathlon more inclusive and accessible for women everywhere.

By day, Bianca works full-time in the financial sector, but every spare moment is dedicated to continuing her own triathlon journey and supporting the work of Women in Tri UK.

***

 New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.

 Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.

 Your support makes a difference.  Thank you x

***

Show notes

• Who is Bianca
• Being based in London
• Being serious about the sport of triathlon
• Staring running at 29 and then moving into triathlon  in 2016 
• Working full time in the financial services
• Founding Women in Tri UK - which aims to break down barriers and make the sport more accessible for women
• Being at advocate for women, especially women of colour 
• Building a community to support women in the sport 
• Growing up in the Dominican Republic 
• Not being encouraged in sports from a young age
• Dealing with curly, afro hair 
• Having zero background in sports
• Not being naturally good at sports
• What changed at 29 
• Living in Spain to study for her Masters
• How running gave her a life line
• Going from the couch to 5k 
• Crossing the finish line of her first 10K race
• Feeling alive again
• Not falling in love with running straight away
• Going on a journey of self discovery
• Deciding to sign up for her fist Marathon 
• Discovering the group - the running bug in the UK
• Meeting a guy who could give her advice…
• Being with her partner for 10 years
• Being a part of the running community 
• Not being very fast and being more suited for endurance 
• Getting into triathlon
• Signing up for swim classes and learning to ride a bike for the first time
• Doing her first triathlon which was a women only event. 
• Wanting to take on an ironman 
• The stress of cutoffs 
• The time commitment involved in training 
• Making training work for her lifestyle 
• Doing the best training that she can with the time she has
• Having a goal of finishing the race
• Making training part of her lifestyle 
• Hair advice and tips
• Alice Dearing
• Hairstyles for women in triathlon
• Black women role models in the triathlon space 
• Sika Henry 
• The lack of swimming lessons for children 
• How Women in Tri UK came about
• Heading to Kona, Ironman World Championships 
• Using lockdown for fitness and training more 
• Women in Tri, First sponsored Athlete - Naomi Rumble 
• Coaching programs and having realistic training plans for women 
• Speaking with British Triathlon 
• Advocacy work and partnering with SheRaces 
• Barriers for women in triathlon and writing a detailed 63 page report  
• Making sure the sport also changes 
• The plans for Women in Tri over the next few years 
• Partnering with Cycle Sisters 
• The diversity of Women in Tri 
• Wanting to remove financial barriers
• Working with brands
• Working on her personal goals and wanting to go back to Kona
• Recovering from a broken foot
• How to connect with Bianca
• Women in Tri US - being closed
• Final words of advice for women who do want to take on a triathlon 
• “Women in Tri, Made me do it!”

Social Media

Website  www.womenintriuk.org 

Instagram 

@biancatriathlon
@womenintriuk 

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 support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.

 Your support makes a difference.  Thank you x

Show notes

• Who is 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 supported 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 support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.

 Your support makes a difference.  Thank you x

***

Show notes

• 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 passed 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 supported 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 support 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 support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.

 Your support makes a difference.  Thank you x

***

Show notes

• Who is 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 

 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? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

 Thank you for your amazing support!

• 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 France in July and wanting to climb Mt Blanc
• Wanting to set a Fastest Known Time (FKT) 
• How to connect and support Alex
• Final words of advice for other women who want to take on difficult pursuits
• Find a community of people or women who can support your goals over a period of time. 
• The advice of ‘just do it’ 
• Choosing what is difficult for you

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, unsupported 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 passionate advocate for others living with MS. 

Lis’s story is one of courage, conviction, and living life on her own terms—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? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

Thank you for your amazing support!

***

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 supported 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 passionate 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 treadmill, 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 passion 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.

Correction:

In our recent podcast episode featuring Rahema Mamodo, we incorrectly stated that SheUltra was founded by Sophie Power. We’d like to clarify that SheUltra was actually founded by Huw Williams, a local man from North Wales who is currently living with terminal cancer. Huw has poured his heart and soul into creating and running this incredible event. Sophie Power is the founder of SheRACES, a separate initiative.

To learn more about Huw and support SheUltra, please visit She Ultra's website or donate here.

***

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? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

Thank you for your amazing support!

***

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 treadmill at home and not wanting to run outdoors at first
• The benefits of joining 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 supported 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 terms.

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? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

Thank you for your amazing support!

***

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 SWCP
• 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 passion
• 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 passion 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? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

Thank you for your amazing support!

***

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 passionate about encouraging midlife women to step outside their comfort zones. 

We also dive into her upcoming 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? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

Thank you for your amazing support!

***

Show notes

• Writer, speaker and adventure seeker
• Walking the SWCP 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 
• Registering 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) 

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 passion 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 support 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? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

Thank you for your amazing support!

***

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 support 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? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

Thank you for your amazing support!

***

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 France 
• 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 joins 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 passion 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 support. 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? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

Thank you for your amazing support!

***

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 joints 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 support 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 

Dr. Kerri Andrews is a writer, academic, and passionate 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 join 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? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

 Thank you for your amazing support!

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 supportive 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 support 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 passion 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 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 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 passionate 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 passion 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 passionate 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? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

🙏 Thank you for your amazing support!

***

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)  
• 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.  
• Journalist and war correspondant, 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
• Finding out about the women from over 100 years ago and finding out what makes them tick, what makes them cry, what makes them passionate or angry
• Spending many hours digging through old archives 
• The thread from ‘Rebel Women' to ‘Wildly Different’ 
• Being inspired by mountaineer; Dorothy Pilley
• The Pinnacle Club for women climbers since 1921 
• First ascent of the north west ridge of Dent Blanche in the Alps 
• 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 
• 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
• Evelyn Cheesman - British entomologist and traveler 
• 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: www.citystgeorges.ac.uk/about/people/academics/sarah-lonsdale 

Bluesky: @sarahjlonsdale.bsky.social 

Books: Rebel Women Between the Wars: Fearless Writers and Adventurers (Manchester University Press, 2020)

Wildly Different: how five women reclaimed nature in a man's world (Manchester University Press, 2025) 

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 passionate 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 supportive 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? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

Thank you for your amazing support!

***

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 supported
• 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? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

Thank you for your amazing support!

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 passion for adventure with her artistic vision. Originally from Barcelona and now based in Chamonix, France, 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? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.

Thank you for your amazing support!

***

Show notes

• Who is Sami: Originally from Barcelona, Spain, now living in Chamonix, France.
• 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 passion 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