Rebecca Dent is a high-performance dietitian specialising in ultra runners and mountain sport athletes — from passionate recreational runners to world-class professionals. Based in the Chamonix Valley for the past 10 years, she combines her expertise in performance nutrition with a life immersed in ski touring, trail running, mountaineering, and the mountains she loves.
In this episode of the Tough Girl Podcast, Rebecca shares her journey from the Forest of Dean to the French Alps, balancing elite-level training with everyday life, and the nutrition strategies that help athletes optimise performance, recovery, and health — particularly for women navigating hormonal changes and perimenopause.
We talk race day fuel, strength training, managing limiting beliefs, and why it’s never too late to start a new adventure.
Whether you’re chasing your first trail race or aiming to summit Mont Blanc, Rebecca’s insights will inspire you to push your limits while taking care of your body.
New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time).
Support the Tough Girl mission via Patreon: www.patreon.com/
***
Show notes
- Who is Rebecca
- Working as a high performance dietician for 25 years
- Starting out in the NHS, before moving into elite sport
- Focusing on climber and ultra runners
- Moving to the Chamonix Valley in the French Alps, 10 years ago
- Training for an ultra race in Snowdon
- Being passionate about ski touring, trail running, hiking, climbing and spending time in the mountains
- Growing up in the Forest of Dean in a little village
- Spending a lot of time outdoors
- Starting trail running in her teenage years
- Always enjoying athletics and being inspired by the women on TV
- Doing GCSE PE and A’Level PE
- Having fun doing sports in a team environment
- Deciding what to study at university
- Niching down in her career
- Being exposed in the NHS to different areas of health care
- Starting to enter trail races and pushing herself physically
- Her running journey and progression in the sport
- Entering into races for fun
- Following a training plan for a 50k trail race in Snowdon
- Using Training Peaks and working with a coach
- Doing approx 7hr of training per week
- Using sports drinks, gels, kindle mint cake, chews and jelly sweets
- Needing to get good at running up hill
- Doing 2, 1hr gym sessions per week
- 46 years old and why it’s so important to strength train
- Perimenopause and changes in hormones
- Changes in body composition and carrying extra body fat
- Starting to work with a personal trainer once a week
- How a change in hormones can affect your confidence and mood
- Feeling stronger and lifting heavier
- How the extra’s were creeping in
- Eating well and focusing on things that were easy to change
- Focusing on the protein
- What a typical breakfast, lunch, and dinner looks like
- Keep things simple and nutritious
- Doing a recovery shake after the gym
- Race day nutrition - before, during and after
- Being guided (by her husband) up Mont Blanc - up and down in 1 day
- Struggling with acclimatisation
- The mental side of running and climbing
- Reflecting and working on her limiting beliefs
- Being able to regulate thoughts that are’t helpful
- Reframing thoughts
- Dealing with disappointment
- Being good at feeling your feelings
- Planning, logistics, and being organised
- Deciding to pull back and focus on resting and recouping
- Doing an ultra every 2 to 5 years
- Being a procrastinator
- Having to make training a priority
- Why it is hard sometimes
- Needing to have a balance with life
- Why some things do need to be delayed
- How to connect with Rebecca on social media
- Final words of wisdom and advice
- It’s not too late!!!!
- Find what it is you’re interested in
Social Media
Website: highperformancedietitian.com
Instagram: @high_performance_dietitian
Facebook: @HighPerformanceDietitian
In this episode of the Tough Girl Podcast, we meet Manika Gamble — an Atlanta-based trail runner who thrives on testing her limits in some of the world’s toughest ultra races.
Manika’s running journey started with casual neighbourhood runs, but soon she found herself racing 155-mile desert ultras in Africa, tackling Mongolia’s Gobi March, and pushing through multi-stage, extreme endurance events. She shares the highs, the lows, and the mental grit it takes to keep moving when every muscle is screaming.
We dive into:
- Training by feel, without a watch or GPS
- Fueling, hydration, and surviving the desert heat
- Coping with pain, blisters, and fatigue without relying on painkillers
- Recovery strategies, sleep, and balancing life with training
- The mental challenges of multi-day ultra races
- Staying motivated and tackling new adventures outside your comfort zone
Manika’s message is simple: don’t let fear hold you back. Find what excites you, lean in, and see what you’re capable of.
***
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/
Your support makes a difference. 
Thank you x
***
Show notes
- Who is Manika
- Being based out of Atlanta, USA
- Trail Runner
- Currently training for a race our in Morocco
- Running every since she was a child but being new to long distance running
- Always being an active child
- Going out for the track team and how it became her whole life
- Focusing on 100 m and 400 m hurdles
- Wanting to run further
- Dreaming of the day she would be able to run casually
- Starting with 20 min runs throughout the neighbourhood
- Signing up for more and more races from 5k, up to Marathon distance
- Deciding to take on an ultra race
- Seeing a YouTube video of a man running in Namibia, Africa
- Signing up for the race and giving herself a 1 year time line to train for
- The running logistics and what her training looked like
- Being a laidback person when it comes to a training schedule
- Not running with a watch or gps tracking device
- Training based on feel and time
- Leaning about fuelling and nutrition and how to manage herself in the desert
- Carrying everything she needed on her back for 7 days while running through the desert
- Learning how to hydrate probably
- What worked well nutrition wise while racing
- Using Tailwind Powder
- The mental and emotional side of the challenge
- Why it was so tough
- Why it was such a beautiful race
- Issues with her feet and dealing with blisters
- Dealing with pain and not being able to block it out
- Not being able to take pain medication - due to the heat and potential damage to organs
- Telling herself - you’re not going to stop
- Trying to divert her mind from the pain
- Camp life
- Finishing the race and the thoughts running through her head
- Never Again….
- Sprinting V Longer Races
- What does recovery look like?
- Incorporating creatine into her diet, resting more, prioritising sleep and taking on less races
- Taking 5g of creatine in the morning, and 5g in the evening
- Taking other supplements, Magnesium, potassium and starting to take athletic green in the future
- Trying to have a well rounded diet based on feel with a focus on protein, fibre and carbs
- Trying the carnivore diet but not having the energy to run
- Waking at 4am - but staying in bed till 6am
- Not napping during the day
- Heading over to Mongolia to race the Gobi March (250km across the desert)
- Racing the Planet
- Racing on green trails through the Mongolian Desert
- Getting very tired of eating the same food day after day
- How things changed mentally having done the Nambia Race previously
- Getting bored of the green pastures - being ready for it to be over
- Feeling mentally drained on her 2nd Ultra
- Too much too soon? Racing in Mongolia only 6 weeks after Nambia
- Racing the Planet - Grand Slam Challenge
- Trying to raise funds to race an ultra in Antarctica ($14,100)
- Fitting training into her life and work
- Having a pretty flexible schedule and stating to work with brand
- Using running as work
- Stone Everest, Atlanta Challenge (May 16th & 17th)
- Races for 2026
- Training for a team relay 100k challenge
- Running a Marathon in Morocco
- Running a 3 day stage race through Utah
- How to connect with Manika on social media
- Advice and top tips for other women who want to take on new challenges
- Outside of just do it
- Don’t allow fear to rule you
- Find something that intrigues you and go with that
Social Media
Instagram: @manikaruns
Youtube: @
Lisa Jackson is a hypnotherapist, running writer, Runner’s World columnist, and the author of three bestselling running books, including Your Pace or Mine?, Running Made Easy, and her deeply personal latest release, Still Running After All These Tears – A Runner’s Journey Through Grief.
Originally from South Africa and now based in Worthing, UK, Lisa is a veteran of over 100 marathons and two 56-mile ultramarathons — despite often coming last. A proud reminder that endurance sport isn’t about talent or speed, but about showing up, again and again.
In this powerful and emotional episode, Lisa shares her journey into running, from hating sport as a child to rediscovering running at 30, navigating disastrous races, and learning to reset expectations through walk-run strategies. She opens up with raw honesty about her husband’s terminal lung cancer diagnosis, how running helped her survive the darkest moments of caregiving and grief, and what it means to lose — and slowly rebuild — your running mojo.
We dive into running through trauma, comfort eating and wine, the power of a ten-minute run, and why sometimes one mile is more than enough. Lisa also speaks openly about death and dying, dignity at the end of life, writing living wills, DNR decisions, death doulas, and how facing mortality can bring clarity, purpose, and peace.
This is a conversation about resilience, realistic goals, choosing hope over fear, and why tenacity will always beat talent. Lisa’s story reminds us that running doesn’t need to look impressive to be meaningful — especially when it helps carry you through loss and into hope.
***
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/
Your support makes a difference. Thank you x
***
Show notes
- Who is Lisa
- Writer and Author of 3 running books
- Her latest book: Still Running After All These Tears – A Runner’s Journey Through Grief
- Being based in sunny Worthing
- Her early years and coming from a running family
- Hating sports at a young age
- Doing a 5k fun run when she was 10
- Not running again for 20 years
- Turning 30 and realising her life was at a crossroads
- Wanting to walk in the footsteps of her parents
- Being invited to a Race for Life event
- Being supported by other women
- Entering the Great North Run
- Everything that went wrong!
- Being offered a place in the London Marathon
- Wanting to do another marathon….
- Running the Edinburgh Marathon and having an horrendous experience
- Trying a walk run strategy
- Her recovery after the Paris Marathon
- Writing her first book: Running Made Easy
- Jeff Galloway
- Book: Your Pace or Mine?
- Having her husband diagnosed with terminal lung cancer
- Learning a lot about cancer, mindset and dealing with medical professionals
- Turning wounds into wisdom
- How running played an important role during her husbands illness
- Dealing with her loss of running mojo
- Giving people a roadmap; through trauma, grief and through terminal illness
- Life lessons for help in a challenging situation
- Running through trauma and grief
- Being a goal orientated person
- Wanting to run 100 marathons and visit 100 countries
- Throwing her goals out of the window and focusing on keeping her husband alive for as long as she could
- Turning to comfort eating and drinking wine
- The power of a ten minute run
- Running mojo - “Running will be your salvation”
- Being told to stop running
- Needing to reset and recalibrate her expectations for herself
- Setting the target of running 1 mile
- Running a park run
- Running her first marathon in 7 years
- Peter Rook
- Being a cancer thrivers partner
- Writing her book - running after all these tears
- Why it was the most difficult book she’s written
- Feeling drained by the writing
- Why the tears were healing and necessary
- Being a supporter for Dignity in Dying
- The realities of death
- What stage the bill (Terminally Ill Adults (End of Life) Bill) is at
- Talking about death and dying
- Making peach with our lives
- Anything that needs to change with our lives going forward
- Making the decision to live in hope not fear
- Marie Curie
- Writing a living will
- Signing a Do Not Resuscitate (DNR) for her husband while he was in hospice.
- How to have a good death
- Living her life with a sense of purpose
- Wanting to have someone hold her hand at death
- Having a death Doula
- Wanting to die at home in her own bed
- Future plans in relation to running and travel
- The importance of goals
- Why its the journey and not the destination
- Heading to visit Libya
- Running the Brighton Marathon in 2026
- Wanting to 100 Park Runs
- Wanting to run 100 Half Marathons
- Doing a half ironman…..
- Being inspired by IronGran
- Writing her bucket list
- Being very good with money
- Running a 100 mile race…..
- Not being a naturally talented runner
- The triumph of tenacity over talent!
- Wanting to preserve her body as much as possible
- Treating her body with respect
- Coming last in 25 marathons
- How to connect with Lisa on social media
- Funny moments in the book!
- Final words of advice
- Start every run with a 5 minute walk
- Make it as fun as you can
- Enjoy youself as much as you can
- Don’t live your life with regrets
- Why a 10 min run will make you feel like a new person
- Why running can be your salvation to
Social Media
Instagram: @lisaflamingojackson
Facebook: @LisaFlamingoJackson
Meet Dr. Erin Ayala, a Licensed Psychologist and Certified Mental Performance Consultant from Minnesota, specialising in supporting female endurance athletes. With over a decade of research and clinical experience, she’s a published author, sought-after speaker, and advocate for mental health in sport.
In this episode, Erin shares insights on:
- Building mental resilience for endurance challenges
- Strategies for coping with performance pressure and burnout
- Balancing high-level competition with wellbeing
- Lessons from her own journey as a competitive cyclist
A must-listen for anyone looking to strengthen their mind while chasing big goals.
***
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/
Your support makes a difference. Thank you x
***
Show notes
- Who is Dr Erin - Licensed Psychologist and certified mental performance coach
- Being based in the twin cities, Minnesota, USA
- Her love for working with female athletes
- Her backstory and being a multi-sport athlete in High School
- Getting to grad school and starting to get into running
- Joining a run club and getting the running bug
- Working her way up to marathons
- Meeting her spouse and getting into cycling, triathlons and doing Ironman
- Moving to Minnesota in 2016
- Joining a cycling club and being encouraged to start racing bikes
- Gravel racing for the past 10 years
- Growing up in a small, midwestern town.
- Wanting to look after herself better
- Being a workaholic and not prioritising her health or wellness
- Stretching herself to thin and not feeling proud of what’s going on inside
- Being very achievement driven
- Needing to match the internal to external
- Being consistent with therapy since undergraduate
- Why running and riding can be therapeutic but it can never replace working with a licensed therapist.
- Thoughts while running and how they have changed over the years
- Being a smoker, waking up coughing and not feeling good
- Starting running to be healthy and fit again
- Why it became so much deeper so much quicker
- External motivation can only get us so far
- The internal motivation is what keeps us going
- How running helps her prioritise her “me” time
- Figuring out the WHY
- Wanting to get off Strava, not following anyone on it, and not worrying about the social comparison game
- Getting sucked into the world of social media
- Starting with your WHY and what does that actually mean
- What words do you want people to use to describe you as a person
- Setting herself up for success
- Why her favourite clients are women in their 50s
- Getting the balance right between going after your goals and managing a relationship
- Being supported on her bike adventures, both on and off the road
- Doing really long road trips and going back country hiking together
- Doing 2 big events per year
- Planning a race strategy and what the mental side of a race strategy looks like
- Nothing new on race day and why the same applies to mental work and mental skills
- It’s never too soon to start.
- Doing meditation every day via a free app
- 3/4 weeks out and getting series about her race goals
- Being ready to reassess her goals based upon life circumstances
- Taking into account- life - when setting race goals
- Life gives us training scores too
- Tips and tricks while being on the start line to get into the zone.
- The cognitive piece and psychological piece
- Here are my pre-race jitters
- Feeling anxious at the start line e.g. going to the bathrooms multiple times before the start.
- Take a deep breath? Breathing
- The importance of low and slow breathing and how it helps to balance out the nervous system.
- The concept of the pain cave
- Courtney Dauwalter
- Taking it to the next level- finishing strong - the final push over the finish line
- Figuring out - What is the most difficult or most important part of the race?
- Visualising success…. Toxic positivity
- How am I going to respond once the feeling hits?
- If - then - situation
- Responding and dealing with failure and set backs
- Letting the disappointment settle in
- Reminding yourself that just because you didn’t reach your goal didn't mean you are a failure and did anything wrong
- Doing everything right and still not hitting your goals
- Outcome goals are how we compare to other people
- Set process goals and why they are more effective than outcome goals
- Starting a new podcast with Fiesty Media
- Focusing on what she can do
- The noise on the internet
- The Feisty Women’s Podcast - January 12th 2026 was the launch date - with weekly episodes going forward.
- Women and sleep and why women are more efficient sleepers than men
- Focus on the basics
- Taking on the more taboo topics
- Book: The Stronger Sex: What Science Tells us about the Power of the Female Body. By Starre Vartan
- Sports psychology and why there is so much work to do in this space for women
- Research which is specific for women
- The lack of large scale studies in sports psychology for women
- How to connect with Erin online
- “Skadi”- The Norse Goddess of ice, snow and mountains
- Words of advice to motivate and inspire other women and girls
- Being willing to ask the hard questions around where our expectations are coming from
- Why it’s ok to make our own rules and break them
- Going back to your value system
- Does leaning into this experience make sense for me?
Social Media
Website: www.
Instagram: @skadisportpsychology
Fiesty Media Podcast: feisty.co/podcasts
Jennifer is an adventurer, wellness professional, and founder of The Adventure Wellness Club, helping women connect with nature, challenge themselves, and build lasting friendships through experiences grounded in the 3 Cs: Challenge, Connection, and Community.
She designs international hiking adventures and UK-based experiences that blend movement, mindfulness, and wellness. Her work spans everything from planning logistics and designing programs to facilitating group hikes, yoga, sauna and ice-bath sessions, and breath work.
Jennifer lived in Trentino, Italy for four years, where she learned to speak Italian and fell in love with the mountains and the sports within them, including ski touring. Over time, she has also run ultra marathons and bike packed long distances. Adventure is what makes her feel alive!
As a late-diagnosed ADHDer, her adventures are rooted in wellness and informed by research like the 3 Day Effect, showing that just three days immersed in nature can boost attention, creativity, and emotional resilience — benefits especially meaningful for neurodivergent women. Each international trip ends with a sauna experience, which she considers essential for physical and emotional wellbeing.
Her experiences encourage women to step outside their comfort zones while feeling supported, mindful, and fully present. Through adventure, movement, and shared experiences, Jennifer helps women slow down, feel capable, and reconnect with themselves and each other.
***
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/
Your support makes a difference. Thank you x
Show notes
- Who is Jennifer
- Original from Manchester, but now based in Sheffield
- When her running journey started
- Maintaining a good level of base fitness
- Running 50k in January
- Feeling the need to go for a run
- Getting into ultra running
- Supported a guy who did the Bob Graham Round and running one of the legs
- If he can do it - I can do it to
- Knowing that she was capable of achieving
- Breaking down the goal
- Seeing the behind the scenes of planning a run and how it inspired her
- The Japanese Odyssey
- Doing the next best thing - signing up to a race in Italy
- Being supported by people along the way
- Running the Edale Skyline with Barefoot John
- Digging into the planning and learning new planning skills
- Being impulsive and spontaneous
- Being determined enough to do it
- Why it’s not just about the planning, but also about the execution
- Coming up with a rough plan
- Planning, hormones, structure
- Not having the energy for hill reps and feeling fatigued
- Beating herself up for not achieving it
- Having to reframe the situation
- The night before the race and doing a race strategy with Chat GPT
- Working with a coach - S&C and following a 12 week running plan
- Why there isn’t a right and a wrong - why it’s what works for you
- Looking at the training plan and listening to her body
- Running the ultra marathon while menstruating
- Fitting training into life and work
- Running to her cleaning job
- Starting a marketing contract for 4 days a week
- Having a rest day on Monday
- Being forced to find the time
- Combing running with life
- Starting with a running coach and training for a 50k in April in Wales (She Ultra)
- The Ultra Race in Italy - being the only British women running
- Her aim for the race
- Why it’s not about the other people racing - it’s about you
- Treating it as a fun day out - chatting to people in the mountain huts, changing her top, taking things steady
- Teaching herself that she could do it
- Sprinting towards the end, just trying to get there
- Gaining new experience
- SheUltra Race
- Wanting to build her confidence in her physical abilities
- Getting into plyometrics - for building bone density
- Founding the Adventure Wellness Club and what it’s goals are
- Wanting to bring people together to share her passion
- Being diagnosed with ADHD and starting to understand how her brain works and working on her self confidence
- Pushing herself out of comfort zone with travel and adventure
- Delivering her first trip in 2025
- Teaching herself that you can make your idea a reality
- Ending each trip with a sauna and spa experience
- The “3 Day Effect” - spending 72 hours disconnected from technology and surrounded by nature has a breadth of benefits for your mind.
- Why adventure is key to wellness
- Looking at herself with more compassion
- Why it’s not just a focus issue
- Why a diagnosis does change everything
- Trying medication and working with a nurse practitioner
- Starting to realise how awesome she is
- Seeing yourself in a different way
- Issues with ADHD, perimenopause and mental health
- Her feelings with turning 40
- Becoming more comfortable with not having children
- Being more comfortable with how her life is
- Wanting to age as strong as she can - keep pushing it, keep learning what it is capable of
- Wanting to go ski touring in New Zealand
- How to connect with Jennifer on social media
- Developing her website at the moment
- Final words of advice for other women who want more adventure in their life
- The thing that you’re thinking of doing that seems scary, follow the thread of that curiosity, it’s there for a reason.
Social Media
Website: www.adventurewellness.club
Instagram: @adventurewellness.club
Facebook: @adventurewellnessclub