Tough Girl Podcast

The Tough Girl Podcast is all about inspiring and motivating YOU! I will be interviewing inspirational women from around the world, who’ve faced and overcome difficult challenges and situations, they will share their story, their knowledge and provide advice and essential tips for you to overcome your own personal challenges. Please check out the Tough Girl Challenges website - and follow on twitter @_TOUGH_GIRL
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Dec 1, 2016

Whether it is working out to lose weight, training towards a marathon or playing team sport, keeping your body fuelled is a vital part of producing the best results.

And when it comes to understanding the science behind eating healthily and nutritionally to support an active lifestyle, not many people have more expertise than University of Bath-based sports nutritionist Renee McGregor.

Renee is a qualified Dietitian and she says, "I'm passionate about nutrition and enjoy making the science simple and practical to follow; no fads, no feelings of deprivation, just sensible dietary solutions.”

Show notes

  • Renee introduces herself and shares more about her experiences
  • Woking with the women & mens fencing & basketball wheelchair teams
  • Heading over to Rio to support the teams. What’s its like over there and dealing with the difficult conditions such as the heat and lack of good quality food
  • Getting balance with the athletes and how to help them with distractions
  • Why its not about #cleanfood and why its more important to use food as fuel
  • Stress, food and the importance of building mental resilience from a young age
  • Rituals with food and how it can lead to extreme behaviour
  • Eating disorders with a focus on athletes
  • Periods and how missing more than three periods in a row can impact on bone health
  • Why women should talk about periods more and why its important from a health point of view
  • How to get the balance between periods, health, and performance
  • Positively Primal: Finding Health and Happiness in a Hectic World By Emma Woolf
  • Why its important to listen to your body!
  • Should you be on the pill? Should you merge your pill?
  • Why common sense is still so important 
  • Why balance and moderation is important and why it can be difficult to do
  • Getting comfortable with the uncomfortable
  • How you can lose the ability to moderate consumption and what to do about it
  • Advice for women who think things have gone too far and why they may need to dial it back
  • Why you should seek help
  • Final worlds of advice and why you need to be kind to yourself!


Learn more about Renee by visiting her website and following her on twitter @mcgregor_renee 

Listen to Renee when she first came on the Tough Girl Podcast - HERE


If you want to win a copy of Renee book - then please like The Tough Girl Challenges Facebook Page and comment on why you should win the book! (I have 6 books to give away!) Deadline 4th December! Winners will be announced on Monday 5th December - through the FB page.


Follow me on Instagram @toughgirlchallenges

To be kept unto date on Tough Girl Challenges - Come and follow the Facebook page. Click here

Join the Tough Girl Tribe - A closed Face Book group specifically for you to connect with the other listeners of the Tough Girl Podcast!! 


Become a patron of the Tough Girl Podcast and donate through Patreon! From $2 to $5 per month!!

Nov 29, 2016

Lorna North is the founder of Queen of the Mile, a platform for those who share the joys of road cycling and running with a particular focus on making these sports less intimidating and more accessible to women. The idea came about when she bought her first road bike and couldn’t find any personal insight on how to get started. As a professional writer anyway, she decided to build a resource to fill this gap and share first-hand experiences of the cycling and running challenges she and the community were embarking on. Lorna’s approach is not about being the fastest but about pushing your own limits, having fun with it and seeing every mile as a victory.

Show notes

  • Getting to know Lorna, what it was like growing up in London and finding her first passion - Gymnastics
  • Why she decided to give it up
  • Why running came next and what she loved about it
  • Spending 4 years abroad, traveling around Africa and Asia and what she learned from it and why it empowered her
  • Returning to the corporate lifestyle and why she decided to train for her first Marathon
  • Hitting the wall at mile 20 and what was going through her head as she struggled around the marathon courses
  • Why she felt disappointed in herself.
  • The dreaded questions that everyone asks when you talk about marathon running…
  • Having to take a break after the marathon and why she decided to get into cycling!
  • Turning 30!
  • Getting on her bike and going through a baptism of fire!
  • Looking back at her previous challenges and which ones stand out for her - most notably cycling from London to Paris in 24hrs with Challenge Sophie!
  • Getting through the dark moments and what kept her going
  • Her first Ultra - 100k Race to the Stones - what happened and what she learned on the way
  • Dealing with DNF (Did Not Finish)
  • 2016 and what’s been happening!
  • Cycling 220 miles from Manchester to London - and how she coped physically and mentally
  • Coping with “bonking”, dealing with nutrition and how to mange her food needs while completing ultra distances
  • Plans for 2017

Learn more about Lorna by visiting her blog -

Lorna is on twitter @QueenOfTheMile I'm on twitter @_TOUGH_GIRL

Next week we will be speaking to Lorna’s Mum - Alison “Ace” North as she shares more about taking up running in her sixties and how she went from running 5K to a 100K ultra race!

Make sure you subscribe so you don’t miss out of future episodes!  Visit to be inspired by the other women who have been on the Tough Girl Podcast.

To become a patron of the tough girl podcast - click here!

Nov 22, 2016

Rachel is a 44 year old, Special Needs PE Teacher who loves sports and has represented Team GB at Triathlon. This is her story of how she knew something was wrong with her, but no one would listen. Eventually she stopped talking about it. She was then diagnosed with a brain tumour in 2014. During the podcast we talk about how she handled the news, and how she coped with her diagnoses. What kept her positive through the challenges she faced, from emergency operations, to only being able to sit up in bed for five minutes at a time. Rachel has fought her way back to health and fitness and inspired many along the way with her story. 

Show notes

  • Where her love of sport came from and why a teacher inspired her at 11 years old to become a PE teacher
  • Quitting hockey and changing over to football
  • The changes she has seen in girls sports and why it’s changed so much over the years
  • Why she decided to leave football and try a new sport at 40 years old
  • Wanting to make the GB Triathlon Team
  • Her first triathlon, on a borrowed bike!
  • Her first Ironman, where she trained herself and just did what she thought should be doing
  • What you need to do to qualify for Team GB 
  • Racing in Budapest & coming 9th in her first World Championships!
  • How her lifestyle changed going forward
  • Where her determination and focus comes from
  • Starting to have dream like episodes and having issues with her eyes
  • Being told she had a brain tumour and how she handled it
  • How quickly things moved forward
  • Why her surgeon encouraged her to exercise
  • How she remained positive during the diagnosis
  • How she came to start writing her book and why writing gave her relief
  • Having the first operation
  • Getting out in time for Christmas
  • Needing to go in for an emergency operation
  • Why she needed to ask the hard questions
  • How she got herself out of the darkness
  • Why she looked at her recovery like training
  • Having to start again 
  • What she’s learned most from the whole experience
  • Heading off to Geneva 7 months later and making the most of the event
  • Getting a Gluiness World Record! Running the London Marathon in a Hippo Costume!
  • Raising money for Brain Tumour Support
  • Why she named her book - The Butterfly Within

Learn more about what the Brain Tumour Support charity does by visiting their website.

Rachel is also on Twitter @TheRachelBown


Thank you for listening to the Tough Girl Podcast - Make sure to subscribe and check out the website for more info 


Nov 15, 2016

Yorkshire born Lauren did all the normal things that are expected, she did her GCSEs, her A’Levels and headed of to University. After graduating instead of following a safe career path she decided on a different route and in 2013 she and a friend set off to row the Atlantic Ocean.

It was a challenge like no other. During this podcast we learn the reasons behind her row, how she dealt with the catalogue of errors that happened on the row and why she went back in 2015 to row it again.

Lauren is a 2x World Record Holder for rowing across the Atlantic Ocean, she’s also survived “The Island” with Bear Grylls.


  • Who is Lauren & how she describes herself
  • Taking up rowing in her 2nd year at university
  • How the death of her close friend, Elle from cervical cancer at 23 years old changed the direction of her life and how she choose to live her life
  • Having 100 days to prepare for the ocean row
  • The journey across the Atlantic Ocean; the highs, the lows, the errors & the mistakes made along the way 
  • Being on the boat for 75 days and deciding not to give up and trying to find anyway to fix the boat to make it work
  • Getting rescued and ended up in Canada!
  • After four and half months, finally arriving back in the UK and trying to fit back into normality
  • Dealing with the depression blues after the challenge and feeling very lost
  • What she learnt most about herself from going through this experience
  • Deciding what do to next
  • Applying for “The Island” with Bear Grylls!
  • Getting to the island and being stranded with 14 other women for 6 weeks
  • Finding out she was the youngest women on the island
  • What she learnt most on the island from; friendships, to who she was as a person and being able to stay positive in negative situations. 
  • Going 11 days without any food and how she coped
  • The highlights and making friends for life
  • Having the confidence to go after her dream of rowing across the Atlantic
  • How she changed and how she struggled to relate to her friends and family
  • Dealing with her biggest fear that she could fail again, and not knowing how she would be able to come back from that
  • Not sleeping 3 months before the race and lying awake at night
  • What drives her to do what she does and the mission to inspire younger girls to get outside to get active and to play sports
  • Dealing with the sexism while rowing across the ocean, having people bet against them an how they used it to drive them forward
  • The mental preparation involved and why she made it sounds as unglamorous as possible!
  • Why they decided to head down South at the star of the race
  • Winning two World Records for being the youngest and fastest female rowers across the ocean
  • Getting her Antigua holiday finally!
  • Her future plans and why she wants to keep on testing the boundaries

Learn more about Lauren and her adventures by visiting her website

You can follow Lauren on twitter @MortonLauren  

Nov 10, 2016

Erin Bastian is a sea kayak explorer like no other. Adventure is her life. She’s embarked on many expeditions, trying to achieve the impossible and as a result is continually having to raise the bar.

From an early age Erin was drawn to exploring the dramatic coastlines around her hometown, Cornwall, where she was able to connect with nature and gain a unique perspective of the cliffs. At the age of 15, Erin started working in the outdoor industry and has since become a qualified Sea Kayak Coach, which has allowed her to work during the summer season and organise epic adventures in the off-season to the likes of Patagonia, Peru, Nepal, Norway, Tanzania, Mexico and Sardinia.

One of Erin’s latest expeditions was to Patagonia where she and two others embarked on a 33-day self supported kayaking adventure. Paddling through the wilds of this remote region they dealt with extreme weather, discovered glaciers, fought against strong tidal currents and navigated through a maze of canals. During this episode we learn more about Erin, and the extraordinary challenges’ she’s embarked on!

Show notes

  • Growing up in Cornwall by the sea
  • Taking advantage or the opportunities available to her
  • Finding her passion at a young age
  • Feeling powerful playing sports
  • How Erin progressed on her journey and how work experienced helped her to take the next steps
  • Leaving school and trying to decide what was going to be next
  • Her first big solo challenge!
  • Why she picked Sardinia - a massive 850
  • Dealing with the biggest storm in 30 years! 
  • Planner or not a planner?
  • Only doing 750km and why she felt like a failure and why it was the making of her
  • What Erin has learned from her first expedition that she’s been able to apply to her own life and future expeditions
  • Heading to Patagonia and taking it to the next level - why she went for bigger and better!
  • Learning more about the journey! The start and being dropped off in the middle of nowhere!
  • Being committed to the 800Km journey and having to step up
  • Day to day living and the highlights from the journey
  • The W Trek
  • Adjusting back to normality after the challenge
  • Her new mission and going on an expedition with girls!
  • Changing peoples perceptions & #RethinkImpossible
  • Her next challenge the GR20!
  • Being nominated for the World Paddle Awards!
  • Living in Chamonix for the Ski Season and being able to use it for training for GR20

VOTE for Erin by clicking HERE!

Don’t forget to subscribe and for more info about The Tough Girl Podcast check out

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I want to support the Tough Girl Podcast!

Nov 8, 2016

Of French, Swiss and Filipino descent, Christine Amour-Levar is a true citizen of the world, she grew up between Manila, Paris and Tokyo and is currently based in Singapore, where she lives with her husband and four children.

She is one of the founding partners of Women On A Mission, a non-profit organisation that combines challenging expeditionary travel to remote locations around the world with the support of humanitarian causes. 

Christine recently received the 100 Most Influential Filipina Women in the World Award that recognises Filipina women who are influencing the face of leadership in the global workplace, having reached status for outstanding work in their respective fields, and who are recognised for their leadership, achievement and contributions to society, female mentorship and legacy.

"Have the courage to define success on your own terms. Your uniqueness in your power."


-Christine is Introduces herself and shares more about growing up and living a very international lifestyle

-How sports have always played a part of her life; especially swimming, basketball, tennis & soccer

-Working for Nike and how sport continued to play a huge part of her life

-Trying to get the balance in her life between; work, family, fitness and having a social life

-Having a career break while having her first child and going back to school to follow a creative dream

-Moving to Singapore & setting up her own business and a non-profit - “Women on a Mission”

-Dealing with guilt and how she copes with those feelings

-Her love of trekking which started in Switzerland and how her passion grew when she was older and why she turned to the mountains for strength after her divorce 

-Why she keeps going back to the Himalayas and why Nepal holds a special place for her

-More about Valerie Boffin, Women for Women International and how that let to her becoming a founding partner of “Women on a Mission”

-Their first trek to Everest Base Camp & getting to stay the night at base camp

-Trekking to Siberia to experience what daily life is like for the nomadic Nenets reindeer herders

-Dealing with the difference in extreme temperatures - going from 30 degrees to - 40!

-What she learned most from this experience

-What’s next for Women on a Mission 

-Writing her book - The Smart Girl’s Handbook to Being Mummylicious,


Website - Links 

Don’t forget to subscribe so you never miss an episode! x

Nov 3, 2016

This week we’re going back to catch up with Amy to see what’s she’s been up to since we last spoke in August 2015! Which is a lot! 

Amy is a massive runner and her passionate has always been to inspire other people. Her latest challenge has been the biggest and hardest challenge she’s ever take on, dealing with blisters, tiredness, and exhaustion. We talk to Amy about her determination, her stubbornness and achieving a NEW Gluiness World Record! 

Amy has also been travelling to Ecuador to film a new TV show called “On the Run” and we discuss the next challenge she’d like to take on, which would be another world first!


Show notes

-Catching up with Amy Hughes (53 Marathons in 53 Days Raising £53,000!)

-How Amy came up with her next challenge

-Why saying her challenge out loud and making her challenge public helped her to achieve it

-Coping with the pressure of the challenge

-Why Amy kept her planning simple and why I’m the opposite!

-Why different things work for different people

-Being in the middle of the Trafford Centre feeling like she was in a goldfish bowl

-Seeing Amy on the treadmill in the Trafford Centre

-Being a zombie!

-Going back to Day 1 - still feeling fresh and feeling relief at starting

-Getting 3 hrs behind on the first day and having to play catch up for the rest of the week

-Breaking down on Day 2 after 20 hours of running

-Dealing with the lows throughout the challenge

-Keeping track of the miles

-Mental games and tricks to keep going through the pain and tiredness - Plus her motivational mantra!


“I am Fearless, I am Strong, Don’t Stop”


-Why she had to keep on upping her running game

-Sleeping for 2/3 hours per day and spending the rest of the time running

-Moments from the challenge that stand out - for good and bad reasons!

-Blasting out really fast 5Ks towards the end

-The final 12K to do, and knowing it was possible to break the record


-How her feet coped….

-Heading to Ecuador to film “On the Run” 

-What’s going to be the next challenge?!

-Any ideas for Amy?! Get in contact on twitter @AmyHughes53 or visit her website 


Learn more - visit - 


Don’t forget to subscribe so you never miss an episode!



Nov 1, 2016

The Marathon des Sables (MDS) is known as the toughest footrace on earth, where competitors carry everything required to survive on their back for the week, except the water they collect en route and tent they share with seven strangers.  Temperatures can reach up to 50 degrees Celsius (122 degrees Fahrenheit). 

Selina run over 2,000 miles in training and added a further two official marathons to her total of nine.  She'd never run an ultra-marathon before so the fourth day, which is typically over 90KM long, was both a mental and physical challenge!

Selina ran the race to raise money for Women for Women International, which provides life, business and vocational skills to women in countries affected by conflict. 

Women and girls suffer disproportionately from high rates of rape, violence and extreme poverty during times of conflict.  In modern war, it is shocking that it is more dangerous to be a woman than it is a soldier. 

Women for Women International is making a difference in these women's lives, by empowering them with skills which can turn their despair to hope, and engaging men as allies by teaching them about issues which negatively impact women.





  • Learning more about Selina her background and why she say’s she’s not a sporty person 

  • How she got into running at age 30

  • Running the London Marathon followed by the Paris Marathon two weeks later

  • Raising money for charity and why her charitable focus has started to lean more towards women’s charities

  • How reading “Half the Sky” made her think more about her own life

  • Women for Women International (WfWI)

  • The Marathon des Sables - why she decided to pick this as a challenge!

  • How much time she gave herself to prepare

  • Being scared of applying for the race and what changed her mind

  • Thinking she’d missed her opportunity

  • How she went about preparing for MDS

  • Picking Rory Coleman as her trainer & his top 3 pieces of advice

  • How she managed to fit her training in and why discipline was important

  • What her training week looked like

  • Why you should give yourself permission to do something for you every day

  • Getting the children involved! 

  • Her fears before the race

  • The power of belief

  • Her secret dream of getting in the top 10 women

  • Her race strategy and why she kept it simple 

  • Her mantra - “Run if you can, walk if you need to”

  • Dealing with the low points during the race and how the power of positive thinking pushed her through

  • Feet!!

  • Her highlight from MDS

  • Would she race it again?

  • What she learned most from doing the MDS 


Charities - Women for Women International (WfWI) & Aidha 


Oct 25, 2016

Jill changed the direction of her life when she decided to move to Alaska to follow her heart. After have her heart broken she recovered while riding in the 2009 Tour Divide — a 2,745-mile mountain bike race along the Continental Divide from Banff, Alberta, to Antelope Wells, New Mexico.

In 2014 Jill completed in the Freedom Challenge, a 1,400-mile mountain bike race across South Africa. Following on from that race, Jill went on to set a new women's fastest human-powered time while riding her bike across Alaska in the 2016 Iditarod Trail Invitational. 

During the podcast we discuss the why, we discuss the motivation and we discuss her fears and how she still battles them everyday.

Show notes

  • Getting to know Jill
  • Why she moved to Alaska
  • Finding out about the Iditarod trail - 350-mile winter bike race from Knik, Alaska
  • 100-mile winter bike race
  • What she learned while racing and how she found it empowering
  • Growing up timid, being cautious and not wanting to take risk
  • How she changed the direction of her life after her race
  • Being more confident and more being more willing to take on bigger challenges
  • The next big challenge!
  • Learning how to be self reliant
  • Being constantly scared and having to talk herself down and how she uses the power of mantra! 


“Be Brave - Be Strong”


  • The 2009 Tour Divide — a 2,745-mile mountain bike race along the Continental Divide from Banff, Alberta, to Antelope Wells, New Mexico
  • Dealing with a break-up, being demotivated before the start
  • Dealing with bad weather, mud and facing near death experiences
  • What drove her and why she had to keep on going
  • Getting herself physically ready and why she took leave from her job to prepare
  • Day to day life on the trail from cycling for 14 to 18 hr days, and camping at night
  • Having doubts she would finish the race
  • Her top tips for recovery
  • Rediscovering who she was and what she was capable of
  • Racing the Freedom Trail and how it came about
  • Seeing what this whole running thing was about!
  • Meeting a new man and the special races they’ve done together
  • Why really successful people are drawn to endurance sports
  • Goals for the future and taking on a 1000 mile race!
  • Starting weight lifting and how its helps her in training and in the race
  • Struggling with confidence and self belief and trying to understand where that comes from
  • Why its ok to have fear
  • Her goals and plans for the future

Learn more about Jill be visiting her blog or follow her on twitter @AlaskaJill


Oct 18, 2016

Corey is an American living the expat lifestyle in London. She started blogging in 2011 “Learning Patience” and has documented her adventures in cooking, running, traveling, and all things expat. 

I’ll also be giving an update about the Tough Girl Tribe and what’s in store for 2017!

Show notes

  • Struggling to deal with patience
  • Learning a little more about Corey
  • Dealing with a foot injury
  • Being diagnosed as a diabetic
  • Differences between the types of diabetics
  • Growing up and hating running
  • How running has changed her life
  • Starting with virtual races and moving onto trail marathons to relay races
  • Being diagnosed with type 1 Diabetes and how it impacted on her life
  • Why her goal was to just get running again
  • Trying to learn patience!
  • Recovery from injury and not taking no for an answer
  • Dealing with the worst year of her life and why she tries to be as positive as she can
  • Top tips for patience
  • How meeting her husband taught her about positivity and why she only hangs out with positive people
  • Her plans for the future
  • Getting into climbing and heading over to Austria!
  • Travelling
  • Final words of advice and why you should soak up all the happiness you can

Learn more about Corey by visiting her website and following her on twitter @CoreyLearn

To see more episodes of the tough girl podcast check out - 

Oct 11, 2016

Cathy grew up in Johannesburg, South Africa, as a child she was not sporty and labelled herself as an academic. As a shy person, she embraced rock climbing at university and during this podcast we learn more about Cathy, her drive, and how she went onto become the fist women to climb Mount Everest from both sides.

Show notes

  • What it was like growing up in South Africa
  • Being terrible at sport at young age and labelling herself as “academic & square”
  • Why she loved rock climbing and how her passion progressed
  • As an introvert and shy girl growing up, rock climbing allowed her to develop her social skills while also using her mind to solve climbing problems 
  • How she ended up getting on the South African Team to go and climb Everest & why it was never a goal for her
  • Being inspired by Arlene Blum - Annapurna: A Woman's Place
  • Trying to find the opportunity to climb big mountains!
  • What she learnt whilst being on and around Mount Everest
  • Knowing she was going to make it to the top and the boost it gave to her confidence
  • Why she has always been careful on the mountains and why you can be to careful
  • What she learnt about failure from the expedition
  • Dealing with the negative media coverage and coming home to people who had opinions about her and every decision she made while on the mountain
  • Finding the opportunity in the mess
  • Being more prepared to try things
  • Being process driven, rather than goal driven
  • Attempting a new route on one of the world’s top 10 mountains – the Mazeno Ridge on Nanga Parbat
  • The different challenges and adventures that have impacted her the most
  • Dealing with risk - in high stress environments and how’s she applied what she’s learned in the mountains to every day life
  • Why she likes to try new things! From skiing down 6,000 metre peaks, to dog sledding in the Arctic!
  • Waiting for the stars to align & having patience!
  • Shout out to Alistair Humphrys and his Micro Adventures
  • Money, finding the right partners & serendipity! 
  • Why she thinks of life like a journey
  • Her next challenge!


Visit her website!

Cathy is on twitter @CathyODowd - I’m also on twitter @_TOUGH_GIRL


Oct 6, 2016

Here is a raw and unedited interview I did with Ali, where we discuss some of the big challenges I’ve faced in my life, from deciding to leave my job, coping with summit night on Mount Kilimanjaro, to training for and running the Marathon des Sables this April.

Ali will also be writing a blog post about our interview and this will be available on

Helping to raise awareness for Women’s Sport Week - organised by Women in Sport#WSW2016


Show notes

  • Discussing the challenges of writing a book!
  • More about me, my background and how I ended up leaving my job
  • Why I decided to leave my job
  • Having to deal with change
  • Why I felt so lost when I didn’t have a job
  • How I decided on what I wanted to do next
  • Why I needed to get away from friends and family to help me decide what I wanted to do next
  • Coming up with Tough Girl Challenge and what it’s goal is
  • Where my mental strength comes from
  • Summit night on Kilimanjaro
  • Why you have a choice over your attitude
  • The power of “self-talk” - "you can either be your own best coach, or your own worst enemy"
  • How the Marathon des Sables came about
  • The responses of friends and family when I told them about the race.
  • Why you have to be careful of who you spend time with
  • Dealing with fear before the race
  • How I took training to an extreme level
  • Thinking I was mentally weak!
  • Being told by a Doctor that I couldn’t do the MDS in 2015
  • What I learned from all the negative experiences
  • Building my physical strength and mental strength up
  • Trying to get balance in training
  • The power of visualisation, and why I always thought about crossing the finish line
  • Creating my own certificate of achievement!
  • Being overwhelmed by trying to pack everything
  • Trying to stay calm and why yoga helped me
  • Dealing with the long stage during the marathon. Running 52 miles in a day.
  • The benefits of breaking down challenges into smaller chunks
  • Why the final stretch on the long day was so, so hard!
  • Why I thought I could keep on going
  • Coping with pain
  • The final day, and just being over the whole race
  • Why gratitude can play an important part of mental strength 
  • Seeing the finish line and how I was feeling!
  • The anti climax of finishing the race
  • Why it was all about the journey and what I learned along on the way
  • Crying at Euston Train Station
  • What’s next for me and why I struggle when I don’t have a goal
  • Stepping into the boxing ring
  • Why you have to know your reason


Learn more about 

Learn more about - Women’s Sport Week

Follow along on twitter #WSW2016


Oct 4, 2016

Kat is originally from Melbourne, she spent 7 years living in Tokyo before moving to London. After a knee operation she was forced to forget about running and sports and walking was the only activity she could do. So far her quest has taken her all over the world, on epic walks, from the Camino’s, the Shikoku 88 Temple Pilgrimage, as well as numerous short walks in the UK. Most recently she has completed the Pacific Crest Trail which stretches from Mexico to Canada!

During the podcast Kat shares her story, she shares top tips and advice and why she believes anyone can get out there and go for a walk!

Show notes

  • Kat introduces herself and shares more of her story
  • Moving from Melbourne, to Japan, to Toronto to London
  • Why she became a walker
  • What is was like making the decision to move to Japan
  • Falling in love with Japan and living there for 7 years!
  • Climbing Mount Fuji and why she did it every year 
  • The meaning of “Henro" 
  • Deciding to quit her job in 2013 and head off to do the Shikoku 88 Temple Pilgrimage
  • Dealing with typhoons, snakes & centipedes
  • The reason she started her blog - Following the Arrows
  • Why you don’t need to speak Japanese to do the Shikoku 88 Temple Pilgrimage
  • The enlightenment, prayers and ritual you could choose to follow at each temple
  • Doing it on a budget
  • The highlights and the challenges she faced
  • Getting to the final temple number 88 and the final challenge she had to overcome
  • The Camino Route and why it’s such a special pilgrimage
  • Walking the PCT - Pacific Crest Trail in 2015
  • How it came about and how she had to face her fears
  • Doing the research and getting mentally prepared
  • Dealing with injury just months before the PCT
  • Advice and tips for planning and preparation
  • Getting through the low points while on the PCT
  • How she copes when she finishes a challenge
  • Why her trail name was, “Hummingbird”
  • What future walks she would like to do
  • Words of advice for wannabe walkers


Read more on Kat’s Blog - Following the Arrows 

Check out for more info!

Sep 27, 2016

Emily shares more of her remarkable story of how she first entered the world of cycling and how it changed her, how she grew to love it and how it took her on adventures all over the world.

Emily is a master story teller, and during this podcast we get to go with her, to experience the highlights and learn from her mistakes along the way. This is a very open and revealing interview, Emily talks about depression, dealing with failure and why she’s so passionate about encouraging more women to enter the world of cycling. 


  • Emily introduces herself and shares a little more about who she is
  • Why she ends up talking about danger a lot!
  • Why she found cycling in London empowering
  • Becoming a cycle courier and what it was like
  • Learning on the job and why she wanted to do a winter on the bike so she could call herself a proper ‘cycle courier’
  • Deciding she wanted to do a bigger cycling challenge & being inspired by Alastair Humphreys 
  • Realising she could take on a bigger trip and having the courage to do so 
  • What she learnt most while planning her round the world trip and why next time she wouldn’t plan as much
  • Remembering the day she set off and what she was feeling
  • The highlights!
  • Surviving the Turkish winter and why she remembers it as one of the best times of her life!
  • Why she’s still trying to work out what drives her and motivates her
  • How she knew it was right to finish the cycle and head home at the end of Asia and not continue
  • Dealing with the adventure blues and being clinically depressed for a year
  • Postponing the rest of her cycle until 2015 and why it was hard to give up on the dream but why she knows it was the best thing for her
  • Going back to being a cycle courier and why it helped her recovery
  • In 2014 - Turning her blog into a book! 
  • Setting off from Anchorage on the 2nd January 2015
  • Dealing with fear while heading off into the great unknown
  • The magical encounters that happened on the way
  • Camping at -40!
  • Dealing with the loneliness & isolation
  • What she’s learnt about herself while on these trips
  • What the Transcontinental Race across Europe is and why she wanted to cycle it
  • Becoming obsessed with sleep - but not allowing herself to sleep…dealing with chest pains and ending up in hospital
  • Winning the women category in the Transcontinental Race 2016!!
  • What can we do to encourage more women to enter long distance cycling races?
  • The Adventure Syndicate - What its aims our and why it was started
  • Emily’s next challenge!


Visit Emily’s website!

Say hi to Emily on twitter! @emilychappell 


Sep 20, 2016

Some of the amazing challenges Juliana has done…


World Cycle 2012

On July 23 2012, Juliana Buhring set out from Naples, Italy to make the first women’s world record for fastest circumnavigation by bicycle. On December 22, 2012, she re-entered Naples with a total time of 152 days including flight transfers and 144 actual days peddled.


Transcontinental Race 2013 

In 2013, Juliana participated in the inaugural Transcontinental Race, the toughest unsupported race across Europe starting in London and ending in Istanbul, crossing the high cols of the Alps. Juliana was the only woman in the race, finishing in 12 days and placing 9th overall.


Trans AM Race 2014

In June 2014, Juliana raced the inaugural Trans Am Bike Race. Starting in Astoria, Oregon, and finishing in Yorktown, Virginia, the race is 4,322 miles long, with 67,000 metres of total altitude. Buhring finished the race in 20 days and 23 hours, winning first place in the women’s category & 4th place overall.


The Race Across America 2016

The Race Across America (RAAM) is one the most respected and longest running endurance sports events in the world. Racers must traverse 3000 miles across 12 states and climb over 170,000 vertical feet. This will be Juliana’s first supported ultra-cycling race and she is keen to discover how much further she can push herself within this category.



-Where Juliana is living at the moment and why she love Naples

-Going back to when Juliana was growing up and what life was like for her growing up in a cult

-Learning how to ride a bike at 30 and making the decision to cycle around the world

-Dealing with tragedy and the death of her soulmate and how she struggled to bounce back

-Deciding on the ultimate adventure of cycling around the world and finding out that no women had done this challenge before

-Starting to train for the challenge and deciding on which bike to use & what route to take

-Advice for listeners on how to get through the darkness and into the light

-What Juliana’s learnt about inner strength and how you can get stronger - “if you’re going through hell keep on going”

-Why you need to have a purpose and a reason to wake up in the morning. 

-Her world cycle trip & what she experienced along the way and why she changed on the journey

-Running out of money, almost having to give up and what kept her on the road

-Human kindness while on the road and how the most incredible moments came after the hardest points on the way

-How cycling changed her life and why she didn't want to go back to teaching

-Being invited on the transcontinental race across Europe in 2013 and being the only women in the race!

-What’s she learnt about the “mind body connection" and how she’s applied it to endurance sports and also to her life

-Trying to find the balance in her life

-Following a ketogenic diet to reduce inflammation

-Being the only female in a very male dominated world and how she’s started to see this change

-Dealing with accusations of cheating and how she responded to it

-Advice for women who are competing with the men at all levels and why she just focuses on herself and why knowing your why is so important

-The Race Across America (RAAM) - everything you need to know and why Juliana decided to do this race

-Her next challenge - heading off to Australia to race!

-Changing her diet to fat burning and the benefits she’s had from that

-Her advice for women who may be scared or afraid of travelling alone


You can learn more about Juliana by visiting her website 

Support her on Facebook 

Say hi to Juliana on twitter @JulianaBuhring  


Sep 15, 2016


-Where Jo is at the moment

-Getting back out to Everest in March 

-Why she didn’t want what happened last year to stop her from living her life

-Reflecting back on what happened and why she found it cathartic 

-Climbing two, 6,000 metre peaks before Everest

-Getting back on the mountain and feeling right at home in her tent

-Getting blessed before the climb and why its important to follow this tradition

-Learning more about the atmosphere on the mountain after the earthquake the previous year

-Why you shouldn’t be 100% reliant on your climbing sherpa the whole way

-Why you need to have experience when climbing Everest and the ability to get yourself out of problems that can happen on the mountain 

-Jo summit attempt 

-Dealing with feelings of frustration while on the mountain


“Choose your mood!”


 “Its about attitude not altitude!”


-why you need to conserve your energy on the down days

-How Jo kept herself entertained while having to wait at camps

-Dealing with low points & wanting to walk off the mountain

-Feeling calm on the final push

-Having to deal with slower climbers in front and how she handled it 

-Trying to keep awake and warm on the mountain

-Coping with her fear of heights and having to keep it together on a windy high ridge

-Why reaching the summit was a massive anti-climax 

-Learning to appreciate what she’s achieved and dealing with the post trip blues

-Having more self belief in herself and what she’s learnt most about herself from climbing Everest

-Why she wants to climb more 8,000 metre peaks

-Questions from the tribe!

-Find out what’s next for Jo!



Take a listen to the first Tough Girl Podcast episode with Jo! Click here!

Check out Jo’s Blog - 

Follow Jo on twitter @29029feet  & on Facebook!



Check out - Place2Be & Support4Sherpas



Come & join us at the Women In Adventure Expo in Bristol 8th October! Get your ticket before the 30th September!


Sep 13, 2016

In Summer 2015 Jessica did a thru-hike and hiked the full length of the Appalachian Trail all 2189.2 miles! 

During this podcast Jessica shares with us, more about her journey, the highs, the low points, what she learned on the way and why she loves being outdoors!

If you’ve ever wanted to go on a long distance hike - take a listen to this episode to learn more!


  • The Appalachian Trail
  • Where the idea came from
  • The steps she took to get to the start of the trail
  • Telling her friends and family about her dream to hike the Appalachian Trail
  • Dealing with fears
  • Why you sometimes have to do things on your own
  • Why she set her start date for March 29th
  • Research & planning - especially around what gear to take!
  • Where you can save some money on gear
  • What’s it like being on the start line!
  • Trying to figure out things as she went
  • Getting her trail name!
  • Being challenged on the trail and the hardest things she faced
  • Being alone on the trail and taking the time to figure things out
  • Money and the costs involved
  • Having run in’s with wildlife & dealing with bears!
  • Why you shouldn’t really plan your hike!
  • Vlogging & blogging while on the trail
  • What to do about water while walking
  • What she learnt most while on the trail
  • Getting to the end of the hike 
  • Finishing the hike, dealing with the aftermath and what her next steps were
  • Going for the Triple Crown in hiking!
  • More details about her book - Take A Thru-Hike: Dixie's How-To-Guide for Hiking the Appalachian Trail!


Read Jessica’s book!

Check out her blog 

Follow her on twitter @HomemadeWL

Watch her videos & subscribe to her Youtube channel here!

A massive thank you to everyone who has become a patron! You too can support the Tough Girl Podcast from $2 to $5 per month!  CLICK HERE!

Don’t forget to subscribe so you never miss an episode!

Sep 8, 2016

Myself and Emma Timmis headed off to run Hadrian’s Wall at the end of August and I wanted to share more of the story with you. So whilst I was away I thought about what the best way to do this was. 

Although my interviews are very informal and relaxed they do take me a long time to edit. At the moment I don’t have the capacity to edit two full podcast episodes a week. So instead, as a compromise I thought I’d upload a raw, unedited conversation of what my previous guests have been up to since we last spoke. 

So in essence…..Tough Girl Extra is an extra podcast episode that will be happening on an adhoc basic, it’s going to be released on a Thursday #ToughGirlThursday at 7am UK time.

This is a new style for me and I would love to get your feedback. Please do let me know what you think. You can either comment below, send me an e-mail ( or send me a DM on twitter @_TOUGH_GIRL

I hope you enjoy!



  • What Tough Girl Extra is!
  • Catching up with Emma Timmis & what’s she's been up to since we last spoke in August 2015
  • The costs of her three months Dolomites trip
  • What the Australian Alpine Walking Track is and why she decided to do it
  • Loneliness, hallucinating, and getting lost and seeing a side of Australia that she didn’t know existed
  • Carrying half her body weight in her pack!
  • Her 2 month adventure in Malawi
  • Planning our Hadrian’s Wall trip & how it all came about
  • Our training or lack of training for the challenge!
  • Why you don’t necessarily need to do a huge amount of planning for challenges
  • Having support verses doing independent challenges
  • What we took! (You can also watch my packing video on Youtube)
  • Deciding which way to run - East to West or West to East
  • Starting at Wallsend on the west coast and why it was the best decision
  • Day 1 memories!
  • Camping at Robin Hood Inn for 2 nights for £5 per night!
  • The tent getting flooded!!
  • Day 2 challenges 
  • Navigation on Hadrian’s Wall Path
  • Toilet talk!!
  • What we forgot to take with us!
  • Camping along the route or not?
  • Day packs and what we carried while we ran including the spot tracker
  • Answering questions from the Tribe
  • Poles or no poles - that's the question!
  • Emma’s next challenge!


Watch our daily vlogs from our Hadrian’s Wall adventure on youtube 


Check out Emma’s Website Here 

To listen to the previous episode with Emma Timmis - CLICK HERE



A massive thank you to everyone who has become a patron! You too can support the Tough Girl Podcast from $2 to $5 per month!  CLICK HERE!


Future Events!

7th October - Tough Girl Tribe Social, Bristol

8th October - Women in Adventure Expo, Bristol

22nd - 23rd October - Yestival (I'm going to be speaking!!! Come along and say hi!)



Don’t forget to subscribe so you never miss an episode!


Sep 6, 2016

Jenna has competed in rollerblading events since she was 8 years old. During that time she has amassed a lifetime of awards while competing across the globe in televised and major international events.  Jenna turned professional at age 12 which made her the youngest female skater in the world to ever turn pro! 


  • Growing up in a single parent family
  • Getting her first pair of skates and falling in love
  • Being told that skating wasn’t for girls and not being allowed in the skate park
  • When her competitive career really started
  • Her first competition being the only girl and getting last place
  • Having the judges ignore her while she skated, all because she was a girl
  • What motived her to get better and what motivated her to become a world champion skater
  • Where her determination comes from and who’s inspired her on the way
  • Starting to compete internationally at 11 years old and competing at the European Championships
  • Bouncing back from setbacks and going back to her 2nd European Championships and winning Gold!
  • Becoming a professional skater at 12 years old and breaking a world record by becoming the youngest professional skater ever!
  • Why she likes proving people wrong 
  • Why hard work does pay off!
  • Creating bigger and bigger goals and going for gold at the world championships
  • The challenges she faces while being a professional, trying to study while being a professional. Dealing with setbacks as a result of injury
  • Going backwards in the world ranking every year for 6 years and how the gold medal was slipping further and further away
  • Losing the feeling in her arm, and then losing the feeling in her feet and face
  • Being diagnosed with MS a disease of the central nervous system right before the world championships and why she almost gave up
  • Standing on the podium as world champion and why it was a dream come true
  • Why visualisation has played a huge role in her life as well as focusing on her mindset and being able to block out the negativity
  • Why you need to just focus on what you can control -

“control the controllable"

  • Dealing with fear and why you have to have believe in yourself - there is no room for any doubt
  • Making the decision to retire and deciding on a new path working with young people 
  • What she’s learnt from her professional skating career that you’ll be able to apply to your life
  • Her next big goal - Wheels Extreme - which aims to improve the lives of young people
  • Why you should stick to what you are passionate about 

Visit Jenna's Website!


On twitter? Come say hi to Jenna @Jenna_Downing I’m also on twitter @_TOUGH_GIRL


A massive thank you to everyone who has become a patron! You too can support the Tough Girl Podcast from $2 to $5 per month!  CLICK HERE!

Don’t forget to subscribe so you never miss an episode!


Thank you for listening!! 

Sarah xx

Aug 30, 2016

In 2010 Lowri was the sole finisher of The 6633 Ultra, which is a notoriously difficult 350 mile non-stop footraces held in the Arctic over 8 days. In doing so, she became the 6th person to cross the finish line.

As well as running, Lowri has travelled the world, seen the Titanic at the bottom of the ocean, raced in the 3 Peaks Yacht Race as well as being the Welsh Governments #YearofAdventure Ambassador!


  • Lowri introduces herself and tells everyone a little bit more about her background
  • Growing up in Wales and where she gets her stubbornness from
  • How her first passion was music and she dreamt of being a classical singer
  • Changing her path to becoming a TV presenter and going on to become an adventurer 
  • Being one of only 80 people in the world to see the wreck of the Titanic
  • Being told at 18 that she would never run again, and what the impact was on the rest of her life
  • Her mental strength, where it comes from and the race that pushed her to breaking point
  • Why it’s important to have belief in yourself, and how to deal with insecurities
  • Why she is always the most prepared person on the start line
  • Why you have to be determined, why you have to work hard and why you will get to your destination in the end
  • Thinking she wasn’t going to make it out of the jungle after being bitten by a swarm of hornets  


“Glory is not by never falling, but in the way we rise when we do fall”


  • After her body gave up while running in the jungle her mind took over and it was a spiritual moment for her which she has carried with her since
  • Why she believes all women can do whatever they want
  • How she prepared physically for the jungle ultra and what she learn’t over the 18 months training 
  • Going from running 40 miles a week to running 100 miles a week with a15kg backpack
  • What she did for mental training!
  • Getting the balance right while training and running such huge distances
  • Being told she may need a pace maker as she has a genetic heart condition and how she’s changed her way of training
  • Fitting in training with having a young family
  • Why failure can make the successes so much sweeter
  • Risk & fear, and how this has changed over the years with having a family 
  • Coping with the extreme cold when it’s -72 with the wind chill & why she would love to go back to the Arctic
  • Being the sole finisher of The 6633 Ultra in 2010 which made her the 6th person in the world to finish 
  • Her sprint home from mile 100 & why distances are all relative and why you need to break races down into chunks
  • Her next challenge and what she’d like to do in the future
  • Final words of advice on why the hardest thing is having to face your fear
  • Extra Bonus content at the end re the 3 Peaks Yacht Race!


Keep up to date with Lowri and her adventures by visiting her website

On twitter? Come say hi to Lowri @_LowriMorgan I’m also on twitter @_TOUGH_GIRL


A massive thank you to everyone who has become a patron! You too can support the Tough Girl Podcast from $2 to $5 per month!  CLICK HERE!


Future Events!

27th - 31st August - Emma & Sarah - Hadrians Wall Adventure - Follow along on Facebook, Twitter & Instagram!

1st - 4th September - Base Camp Festival, Peak District

8th October - Women in Adventure Expo, Bristol


Take a listen to these related podcast episodes…


Don’t forget to subscribe so you never miss an episode!

Thank you!! xx


Aug 23, 2016


  • Getting to know a little more about Richelle and why she calls herself a 30-something, normal girls who has an adventurous spirit & why she loves the outdoors
  • Deciding at 21 years old to travel around South America solo & what she learnt about herself while travelling
  • Her experience of the Inca Trail; the trials, the tribulations, the challenges she faced and what she learnt from the experience and why that advice still holds true for today
  • Developing her mental strength  
  • Experiencing Machu Picchu and being surrounded by Inca history
  • The reasons for signing up for Everest Base Camp and why she’s up for having experiences around the world
  • Training for Everest Base Camp and how being plus sized made her anxious being the trip
  • Body image and how it can impact on what you do, or don’t do
  • The impact on her normal life and why it’s “screwed up her sense of normal”
  • Her business - “Escaping your Comfort Zone” - How it came about and why it took her a 5,000 mile trip on a bicycle before she started it
  • Why it’s not about weight loss - but rather making friends and having fun!
  • Why you’re not broken and you don’t need to be fixed
  • Deciding to head off to cycle 5,000 miles from Canada to Mexico!!
  • Why she decided to stop comparing herself to others and why she stopped doing it and why you should to
  • Getting through the tough days on the road!
  • Failure and why it doesn’t exist as long as your still learning
  • Future challenges & goals 

Follow Escaping Your Comfort Zone on Facebook or check out their website!


A massive thank you to everyone who has become a patron! You too can support the Tough Girl Podcast from $2 to $5 per month!  CLICK HERE!


Future Events 2016!

27th - 31st August - Emma & Sarah - Hadrians Wall Adventure

1st - 4th September - Base Camp Festival, Peak District

8th October - Women in Adventure Expo, Bristol


To be kept unto date on Tough Girl Challenges - Come and follow the Facebook page. Click here


Aug 16, 2016


  • Lucy introduces herself and why she decided to join the Royal Navy as a Warfare Officer 
  • Her first introduction to boxing and why she loved it from the start
  • Being the only female boxer on board and training with the guys
  • Why women’s boxing was banned and she wasn’t allowed to compete at the Navy Championships
  • Having the ban on women boxing being over-turned and her first fight for the Women’s National Finals
  • Handling the negativity that comes from being a female boxer
  • Remembering back to her first time of getting into the ring to fight
  • Why the nerves disappear as soon as the bell goes
  • Fighting at the The National Championships and what she learnt from losing
  • How failure has helped her in her career
  • Understanding more about weight categories and why it does matter
  • Getting female boxers into the olympics and how it happened in London 2012
  • Having to retire from the GB Squad and why the Olympics was bitter sweet 
  • Deciding on which weight category to go for and how she made the decision
  • The impact on her life and how she continued to train to be on the GB squad
  • Retiring from boxing and why she had to listen to her body
  • Looking back over the past few years and what she learnt from that time period
  • Advice for women about boxing and why you should go for it!
  • The women boxers at Rio and the rumours about the weight category changing for Tokyo 2020
  • Starting a boxing club -  Poseidon 

Lucy’s Blog - 

Come and say hi to me on twitter @_TOUGH_GIRL


A massive thank you to everyone who has become a patron! You too can support the Tough Girl Podcast from $2 to $5 per month!  CLICK HERE!


Future Events!

20th August - Tough Girl Tribe Trip to Snowdonia

27th - 31st August - Emma & Sarah - Hadrians Wall Adventure

1st - 4th September - Base Camp Festival, Peak District


Take a listen to these related podcast episodes…

Don’t forget to subscribe so you never miss an episode!

Visit for more information!

Aug 9, 2016

Maggie was always in trouble before she found rugby at age 14. During this podcast we learn more about Maggie, her rugby career and how playing rugby gave her a new found confidence and changed the direction of her life.

Maggie retired in 2014 after winning the Rugby World Cup, before that she’d represented her country an impressive 74 times! Scored 28 tries, and helped England win a record breaking 7 consecutive Six Nations crowns. Maggie is an ambassador for the “Spirit of Rugby” program as well as being a regular commentator on live rugby matches for Sky Sports & the BBC.  


-An update on what’s been happening in women rugby over in Rio

-Why Maggie is visiting my home town….Liverpool as an ambassador for Spirit of Rugby

-How Maggie first got into rugby and what’s it like being in the field and dealing with the big tackles

-How rugby impacted on her confidence at a young age 

-Why having someone believe in her made all the difference in her rugby career

-The importance of having visible role models in the media and how they inspired her 

-Setting her first BIG goal at 14 to play rugby for England

-Wearing the England shirt and playing on the international stage for the first time and how she approached that challenge

-Dealing with pressure and why you treat pressure as a privilege 

-How to keep a winning mindset going

-Dealing with failure and the process they had to go through to come out on the other side even stronger

-Having the difficult conversations in order to improve the team

-Winning the BBC - Sports Personality Team of the Year

-Why Maggie is known as “Maggie the Machine”!

-What Maggie has learnt from playing rugby and why she decided to retire after the World Cup in 2014

-Trying out athletics and wanting to make it to Rio

-How women’s rugby has changed over the years and why you should give rugby a go!!


Maggie is on twitter @MaggieAlphonsi  I’m also on twitter @_TOUGH_GIRL


A massive thank you to everyone who has become a patron! You too can support the Tough Girl Podcast from $2 to $5 per month!  CLICK HERE!


Future Events!

12th - 14th August - Adventure Travel Film Festival, London

20th August - Tough Girl Tribe Trip to Snowdonia

27th - 31st August - Emma & Sarah - Hadrian's Wall Adventure!

1st - 4th September - Base Camp Festival, Peak District


Take a listen to these related podcast episodes…


Don’t forget to subscribe so you never miss an episode!

Aug 2, 2016

In 2012, Lizzie decided to take a career break and she spent nine months eco-adventuring in remote locations all over the world. She hiked through the Yunnan and Sichuan provinces of south west China before travelling to Mongolia!

Shortly after returning to the UK in 2013 she was unexpectedly diagnosed with cancer which re-defined her and, ultimately, gave her a new sense of purpose.


  • Growing up in Tenerife, being sporty and loving the outdoors from a young age
  • Being surrounded by inspirational people at work and how it encouraged her to take a career break
  • Spending time in Russia, China & Mongolia & the challenges she faced on a daily basis
  • How plastic pollution first came to her attention 
  • Travelling by train on the Trans-Siberian railway - being offered chicken feet & vodka!
  • Dealing with vulnerability while travelling in Mongolia & learning how to take a step back from situations and assess them
  • Heading back to the UK and dealing with the reality of being diagnosed with cancer at twenty five, and how it impacted the direction of her life
  • How she learned to focus on the short term goals and milestones 
  • What she said to herself while she was lying in the hospital bed
  • Quitting her job, not having a plan and why you can never have a plan
  • Friends, family, nature and how her values changed
  • Why she started paddle boarding as a way of restoring her health and fitness
  • How the #SuperSUPEngland challenge came about
  • Why she decided to take matters into her own hand to help people understand the scale of plastic pollution in our waterways
  • The challenges she faced on the waterways and how she kept on going during the tough days
  • Having great adventures in the UK & working as an Ordnance Survey Champion!
  • What she’s learnt from her paddle boarding experience


Learn more about Lizzie by visiting her website & following her on twitter @Lizzo010

Support - Water Aid & Water Trek


Help the Tough Girl Podcast get to 100,000 downloads by 4th August 2016! - Tell your friends about the Tough Girl Podcast!!! Share these inspirational stories!


A massive thank you to everyone who has become a patron! You too can support the Tough Girl Podcast from $2 to $5 per month!  CLICK HERE!




6th August - Tough Girl Tribe Trip to Snowdonia

10th August - Make it Happen - Networking Evening for Ambitious Women 

12th - 14th August - Adventure Travel Film Festival, London

20th August - Tough Girl Tribe Trip to Snowdonia

1st - 4th September - Base Camp Festival, Peak District


Take a listen to these related podcast episodes…

  • Emily Penn (Skipper, ocean advocate and artist dedicated to studying environmental challenges in the most remote parts of our planet)
  • Lois Pryce (Adventure Travel Film Festival)
  • Belinda Kirk (Base Camp Festival)
  • Sarah Outen (One of the speakers at Base Camp Festival)
  • Emma Timmis (My running companion for Hadrian's’ Wall)



Jul 26, 2016

Renee McGregor is a leading sports and eating disorder specialist dietitian.  She is accredited by the Health and Care Professions Council, the Sports and Exercise Nutrition Register, and is a member of the BDA’s Sports Nutrition Specialist Group.

With over 15 years' experience working in nutrition, Renee works with elite athletes, coaches and sport science teams to provide nutritional strategies to enhance sport performance and manage eating disorders.

She is the author of the best-selling book Training Food, which went straight to number one in Amazon's Fitness Training category in April 2015.

Renee is a regular contributor to health and fitness publications such as BBC Food, Triathlon 220 and Outdoor Fitness.  Renee speaks at nutrition conferences across the globe, and was recently keynote speaker at the Sports Performance Conference at The University of Bath, and the Bone Health and Stress Fracture Conference at the Institute of Sport Exercise & Health.

Show notes

  • What’s the difference between a dietician and a nutritionist and why it matters
  • Where her passion for food, diet & nutrition came from
  • How she developed her career and why it was important for her to continue her education while she had young children
  • Growing up in an Asian family and her relationship with food, and how family impacted on it
  • How the message around healthy eating has got everyone confused about what to eat
  • Getting your nutrition right while training and how you can do this with a family
  • Body image and why we shouldn’t all be trying to achieve just one body type
  • Having young daughters and being a role model to them
  • Why your attitude is so important
  • The biggest myths that need to be debunked! Do carbs make you fat? - True or False?
  • Lets talk about sugar…. 
  • How much protein do you need?
  • Health bloggers…..
  • Being diagnosed with an auto immune disease and the impact its had on her life
  • How’s best to recovery after a training session - is it a protein shake or a steak?
  • Supplements and why you should be taking Vitamin D every day
  • Training Food: Get the Fuel You Need to Achieve Your Goals - Before, During and After Exercise


Renee Website 

@mcgregor_renee I’m also on twitter @_TOUGH_GIRL

Help the Tough Girl Podcast get to 100,000 downloads by 4th August 2016! - Tell your friends about the Tough Girl Podcast!!! Share these inspirational stories!

A massive thank you to everyone who has become a patron! You too can support the Tough Girl Podcast from $2 to $5 per month!  CLICK HERE!



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✩ FaceBook - 

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