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 

Fredi Chohan is a sports enthusiast and advocate for embracing new challenges, proving it’s never too late to take on something extraordinary. At 54, she became an Adventure Queen Grant winner, using the support to embark on her first-ever multi-day hike: the 268-mile Pennine Way.

Growing up with a passion for sports like hockey and football, Fredi carried her love for physical activity into adulthood, playing hockey at the club level and coaching under-7s football. After losing her mother and finding herself at a crossroads in life, she was inspired by a friend to step into the world of long-distance walking. 

The Adventure Queen Grant gave her the push she needed to train, plan, and undertake this life-changing journey.

Starting from Kirk Yetholm and walking south, Fredi faced both triumphs and challenges, including overpacking, embracing her slow pace, and navigating the outdoors solo as an Asian woman. While a family emergency initially prevented her from completing the final two days, Fredi later returned to the trail with friends to finish her Pennine Way journey and celebrated her 55th birthday with a renewed sense of purpose and accomplishment.

In this episode, Fredi reflects on her Pennine Way experience, how she captured it in a documentary with Frit Films, and her advice for women—of any age or background—who are dreaming of taking their first steps toward adventure.

***

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 Fredi?
• Growing up and being into sports (hockey, football) from a young age
• Going walking with her friends 
• Wanting to do a challenge for herself 
• Carrying on sports into adulthood 
• Playing hockey to club level
• Her passion for cricket and football
• Being encouraged to play sports by her family 
• Being a football coach and working with the under 7s
• Thinking about the Pennine Way and wanting to take it on as a walk  
• Being at a crossroads in her life
• Losing her motivation 
• Loosing her mum and working a zero hour contract job, with no direction
• Being inspired by a friend to do a long walk
• Learning about the Adventure Queen Grant 
• Meeting the filmmaker and the sponsors from Sprayway
• 54 years young
• Planning to finish on her 55th birthday
• Getting £500 plus other benefits from the grant
• Gaining new skills and starting to train
• Starting from Kirk Yetholm walking from the North, down to the South 
• Being a very slow walker 
• Wanting to be out in nature and seeing the beauty 
• Overpacking at the start!
• Filming the challenge and making it into a documentary 
• Frit Films 
• The difficult parts of filming 
• Dealing with a challenging family situation and needing to leave the walk 2 days before the end
• Sharing her adventure with friends
• The Pennine Way - Step by Step, Side by Side 
• Finishing the walk 
• Highlights and magical moments from the walk
• Being an Asian woman and walking alone in nature
• Advice for Asian women who want to take on a solo adventure 
• Starting small, with baby steps
• Walking on a regular basis 
• Watch the film on Youtube 
• Being new to social media
• Why age is a number
• Make it your adventure

Social Media

Instagram @fchohan66

Claire McCall is a Kiwi journalist, author, and self-described "not-so-tough" adventurer who took on a life-changing challenge in her 50s. Born in South Africa and now based in New Zealand, Claire didn’t grow up sporty, but in her 40s, she discovered a love for hiking and new physical challenges, including climbing Kilimanjaro with her son.

In 2022, Claire and her partner James set out to hike selected stages of the Hexa Trek, a newly established long-distance trail through France. 

Covering just a portion of the trail, the journey became the inspiration for her book, Hiking the Hexa—a candid, warts-and-all memoir that captures the highs, lows, and reality of long-distance hiking.

In this episode, Claire shares her experience on the trail, from fears of failure and embracing the unknown to the joys of connecting with people along the way and the challenges of hiking as a couple. She reflects on her midlife decision to tackle big dreams, the logistics of planning such an adventure, and the lessons she learned along the way.

Claire’s story is one of stepping outside comfort zones, overcoming fear, and finding purpose through nature and adventure—reminding us all to ask the ultimate question: “If not now, then when?”

***

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

• Based in New Zealand, originally from South Africa.
• Journalist specialising in architecture and design.
• Began hiking in her 40s, climbing Kilimanjaro with her son as one of her first major adventures.
• A self-employed creative balancing life as a mum and adventurer.
• 2022: Set out on her first long-distance hike with her partner, James.
• Discovered the Hexa Trek, a new long-distance route through France.
• Decided to hike selected stages.
• Initially wanting to start in the Pyrenees Mountains.
• Studying French as part of her preparation.
• Early fears of failure and overthinking the trip.
• Facing logistical challenges: savings, renting out her house in Auckland, and planning the hike.
• Experiencing the reality of long-distance hiking: physical struggles, weather, and the emotional ups and downs.
• The unique rules of the trail and unexpected encounters—let’s talk about cows!
• Slowing down the pace and adapting to the demands of the journey.
• The dynamics of hiking as a couple—how they navigated challenges and strengthened their connection.
• The importance of stepping outside comfort zones.
• Finding joy in connection: the people they met along the way.
• How the experience has changed her perspective on life.
• Why Claire chose to write a memoir (not a guidebook!).
• The creative process of blogging throughout the journey and turning it into a book.
• Considering another long-distance hike.
• Reflecting on the adventure and how it shaped her life.
• Final Words of Advice - “If not now, then when?”
• Don’t let fear or overthinking hold you back from adventure.
• Learn more about Claire’s journey on her socials or grab a copy of Hiking the Hexa.

Social Media

Website www.clairemccall.net

Instagram @hikingthehexa 

Book: Hiking the Hexa: Up, down and (almost) over the hill on France’s newest long-distance walk 

Teacher, writer, activist and adventurer. Susannah quit her job as a university lecturer in 2017 to cycle solo and unsupported from the UK to the Middle East. She camped all along the way, in olive groves, in peoples’ garages, next to motorways, by rivers and lakes, and in caves. She faced many of her own fears on this trip and wants to share her experiences to encourage other women to wild camp safely.

In the Middle East she spent 6 months in the West Bank, Palestine, teaching yoga to women in a refugee camp, working as a climbing guide and becoming a solidarity activist with victims of violence. For the next two years she kept returning to Palestine to continue this work. She has just completed writing a book about what she experienced there, including her own battle with depression and PTSD.

Her most recent adventures include thru-hiking a section of the Lebanon Mountain Trail, hitchhiking around the South Island of New Zealand, and driving a scooter 5,000km around the Lesser Sunda Islands of Indonesia.

***

Catch the latest episodes of the Tough Girl Podcast, 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 Susannah
• Being based in Bali 
• Going on multiple adventures over the years
• 2017 cycling from Bristol to the Middle East
• 2022 hiking a section of the Lebanon Mountain Trail 
• 2023 Riding a scouter around the islands of Indonesia 
• Growing up in Bristol and her early years spent cycling outdoors 
• Finding calm in nature
• Getting into politics as a teenager and studying politics and history 
• Getting a scholarship to do a Masters & PHD
• Finishing her PHD in 2014 and working as a university lecturer
• The decline in her mental health and developing anxiety around her job and workload
• Taking a break in 2016 and moving back home 
• Spending time in Nepal in the Katmandu Valley 
• Cycling and wild camping solo in the South of France 
• Wanting to see more of the world
• Reading Dervla Murphy - Full Tilt: Ireland to India with a Bicycle 
• Planning a bigger cycle trip 
• Leaving in September 2017 and cycling to Istanbul 
• Spending the winter in the West Bank, Palestine 
• Taking the first step and what the planning and logistics looked like  
• Dealing with fears and concerns
• Breaking down the fears in a rational manor 
• Listening to other women who had done similar trips (from podcasts and live talks)
• If they can do it, why can’t I do it. 
• Digging into the fear to understand where it is coming from 
• Distinguishing what is a real risk and what is a story we are being told about women’s vulnerability 
• Getting into her rhythm and starting to relax into the journey 
• Meeting local people
• Not wild camping as much at the start, while travelling through Europe
• Wild camping and getting into the mental zone to do it
• Volunteering with an NGO in Palestine and how it changed her
• Having a PHD in International relations
• Her work in Palestine 
• Writing a book about her cycle trip to Palestine and her experiences in the country 
• The magical moments from the cycle ride
• The countries she would like to go back and visit and spend more time
• Meeting other cyclists 
• Heading over to New Zealand to hitch hike around the South Island
• Hitchhiking….
• Funding and paying for adventures and living a life of travel
• The Queen Charlotte Track, New Zealand 
• Hiking in Lebanon on the mountain trail 
• Foreign Travel Advice - UK Government 
• Learning how to ride a scooter in Indonesia 
• Slower travel and wanting more flexibility and freedom
• Managing mental health while travelling 
• Feeling traveled out and changing the way she travels
• Feeling setting in Indonesia 
• Digital nomad tourist visa
• Plans for 2025 and wanting to ride a motorbike around Papa New Guinea
• How to connect with Susannah
• Final words of advice to encourage you to follow your passions
• Pursuing your passions and ignoring what the negative people have to say about it

Social Media

Website www.susannahosullivan.org 

In this inspiring episode of the Tough Girl Podcast, we meet Naomi Rumble, a passionate triathlete, dedicated swimming coach, and advocate for breaking down barriers in sport. By day, Naomi works as a senior market researcher in London, but outside of her 9-to-5, she’s fully immersed in the world of swimming, cycling, and running.

While sport has always been a part of Naomi’s life—from childhood swimming lessons and taekwondo to dabbling in netball, boxing, and archery—her relationship with consistent training truly solidified during the COVID-19 pandemic. What started as a challenge to cycle from London to Brighton evolved into a love for endurance sports and, eventually, the bold decision to pursue triathlons.

Naomi shares her journey of overcoming self-doubt, learning to embrace running despite initial resistance, and finding strength through community and connection. As the first sponsored triathlete for Fund Her Tri UK, she’s not only pushing her own boundaries but also paving the way for others to step into the world of triathlons with confidence.

From cold-water swims and marathon struggles to managing self-talk and celebrating small wins, Naomi’s story is a testament to perseverance, courage, and the power of showing up for yourself.

Tune in as Naomi opens up about her experiences, shares invaluable lessons learned along the way, and offers advice to anyone looking to start their own sporting journey. This episode is packed with inspiration, honesty, and actionable takeaways—you won’t want to 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 Naomi
• Working in market research as a 9-5 job
• Supporting running and cycling clubs
• Teaching swimming twice a week
• Growing up in London as a city girl
• Being in sports from a young age
• Starting swimming at age 4 
• Doing taekwondo until 10 years old
• Trying to figure out what she likes; netball, basketball, shot-put, discus, boxing, archery, scouts.
• Never being fully consistent with sports all the way through 
• Being willing to try new things and wanting to have new challenges
• Role models and the women who have inspired her
• Leaving university and starting work and how sport drifted off
• Not liking running
• How things changed during covid
• Cycling from London to Brighton
• Getting involved in sport in a more regular way 
• How her view expanded on what’s possible
• Having the confidence and self belief to sign up to new challenges
• Being inspired to sing up for a Triathlon 
• Women of Colour Cycling Collective
• Meeting Bianca Fernandez-Clark @biancatriathlon
• Fund Her Tri UK 
• Becoming the first sponsored triathlete for Fund Her Trip UK
• Working towards a full distance triathlon 
• How training took a toll on her body 
• Needing to rest more and eat more protein 
• The discipline needed to do the training 
• The importance of discipline and dedication 
• Cold water swimming/open water swimming
• Not liking the cold
• What happens when things fall apart and everything goes wrong
• Needing to stop in the water and just breathe
• Concerns and fears before taking up triathlon 
• Not being a runner and not liking running 
• Not calling herself a runner and finding running difficult
• Not being a fast runner
• Struggling with the breathing and overheating
• Jeffing (run/walk/run)
• Running the London marathon and what the experience was like
• How new opportunities can change your thinking 
• Wanting to do an ironman 
• Persevering though the tough moments 
• Changing her tactics
• What her self talk looks like
• Managing negative thoughts
• The power of reflecting back
• Being her own worst critic
• Learning to celebrate the small wins 
• Goals for 2025
• Team Outlaw 
• Fitting in exercise and training 
• Turning training into social events
• How to connect with Naomi 
• Final words of advice
• Find your group and your community 
• Don’t be afraid to ask for help
• Figure out what works best for you.

Social Media

Instagram @nay.aminah 

In this episode of the Tough Girl Podcast, we sit down with the incredible Caroline Soubayroux—Guinness World Record holder, full-time project manager, wife and mother.

Caroline takes us on a journey through her life, from her early days learning to ride a bike in France, to cycling 18,000 miles around the world alongside her husband, and finally navigating the challenges of balancing fitness, family life, and a demanding career.

You’ll hear about the highs and lows of life on the road, the realities of cycling over 100 miles a day, and how Caroline transitioned into running after becoming a mother. Her story is raw, honest, and deeply inspiring—perfect for anyone striving to balance big dreams with everyday responsibilities.

***

Catch the latest episodes of the Tough Girl Podcast, 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 Caroline
• Being from France originally but now living in London
• Working as a project manager for an investment bank
• Cycling around the world with her husband
• Her early years and learning how to ride a bike
• Getting into cycling after meeting her husband 
• Getting into running later on it life 
• Doing a run commute to work 
• Learning to be independent on the bike
• Her first race - Race Across France 
• How her confidence increased and why it was so transformative 
• Seeing an opportunity in 2019 to start planning a big cycle around the world
• Turning the dream into a reality 
• Wanting to follow/respect the Guinness world record rules
• Wanting to cycle 18,0000 miles 
• Trying to decide how long to take?
• Having to make compromises 
• Becoming very focused on the record
• Changing the start route and adapting to new rules and regulations regarding travel during covid
• Leaving from London and cycling west to east and flying on to Canada
• Deciding to cycle through Africa
• The realities and what is going on behind the scenes
• Stress
• Life on the road and cycling 100+ miles per day
• Cycling around the world and how it impacted on their relationship 
• Highlights and magical moments from the trip 
• Dealing with injury and illness
• Money and paying for the challenge
• The end of the trip and having mixed feelings
• Why it’s hard getting back into reality because no one cares!
• Wanting to have a family 
• Cycling and pregnancy 
• Deciding to stop cycling and take up running
• What it was like after birth and dealing with high emotions 
• Focusing on the baby and being off social media 
• Using a running pram 
• Wanting to go on bike packing trips with the family
• Fitting fitness and exercise into her life and what that looks like
• How to connect with Caroline 
• Advice for working mums who want to take on new challenges

Social Media

Instagram: @caro_sbx 

At the end of 2024, I wanted to take a moment to pause, reflect, and share some personal insights from the past six months. 

In this special solo episode, I open up about my experiences hiking the South West Coast Path, the lessons I’ve learned about health and fitness, and how I’m approaching financial planning and future adventures.

From the challenges of dealing with health setbacks to the triumphs of completing tough hikes, this episode is an honest and raw look at my journey. 

I also delve into thoughts on ageing, longevity, and the exciting plans I have for 2025, including more adventures, personal growth, and professional goals.

If you’re curious about what goes on behind the scenes of Tough Girl Challenges or simply want some motivation to tackle your own goals, this episode is for you.

Join me for an honest conversation about health, money, and embracing the adventures ahead!

***

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

• Welcome to the reflections episode 
• Recording in the dead time between Christmas and New Year
• Who am I?
• The mission of Tough Girl Challenges
• Making assumptions - that you know a lot about me!
• Setting the scene
• Focusing on the previous 6 months (August 2024 - December 2024)
• Home on the Wirral
• The restful, calm bedroom where I work from 
• Giant map of the World 
• Snake plant 
• Peace Lilly Plant 
• Living at home since 2014
• Keeping structured and focused during the interview
• My early 30s, banking, stress, travelling for 2 years
• Spending time in South America and designing life I wanted to lead 
• How podcasting has changed my life
• Starting podcasting in 4th August 2015 
• Goodpods list 
• Previous adventures and challenges 
• Running challenges - Marathon des Sables 
• Cycling challenges - Cycling from Vancouver to Cabo san Lucas 2018
• Hiking and thru-hiking 
• Question from Adele Vickers 
• How my adventures and challenges have evolved over time 
• Feeling like a failure on the Appalachian Trail 
• The importance of showing up even when you don’t feel like it
• Not enjoying the North Island of New Zealand (roads etc)
• Reflection on the Te Araroa Trail podcast episode 
• Enjoying spending time in the wilderness, solo
• Pursuing similar challenges in the future 
• Adventuring over the past 18 months none stop
• Achieving everyday and feeling like I’m making progress
• Working on balance 
• Documenting the journey so far
• Focusing on the South West Coast Path, health, fitness, financial goals, new job and future goals 
• Armchair Adventure Festival 2024 
• South West Coast Path (SWCP) 
• Zoe Langley-Wathen 
• Training and preparation for the SWCP 
• Dealing with severe anaemia and not going into the hike fully fit
• Documenting the trail daily and sharing on social media 
• Sponsored by ZOLEO #ChallengeWithZOLEO 
• Wearing INOV8 #gifted. Use TOUGHGIRL10 for a 10% discount 
• Tooth pain, teeth issues, visiting the dentist, needing a filling and root canal…
• Accommodation, distances, costs, walking with friends on the SWCP (James, Zoe, Gigi)
• Level of enjoyment (71%) fatigue (44%), ease of terrain (48%)
• Ankle issues, and focusing on bullet proofing my ankles going forward
• Overall throughs on the SWCP and why I highly recommend it as a hike 
• The reality of what people think thru-hiking is versus what it is actually like out on the trail
• The Salt Path - book & new film in 2025 
• Being home in September and focusing on health 
• Scientific research into ageing at 44 and me turning 44 in 2025 
• Caroline Paul: How Outdoor Adventures Improve Life as We Age - Lessons from 'Tough Broad’. Discover how embracing bravery and the outdoors can lead to a fulfilling and adventurous life at any age.
• Ageing and adventuring - 16 adventures over the next 16 years 
• 6 years until I’m 50 (WTF)
• Health, wellness & longevity 
• Needing to put money into my SIPP (Private Pension - Self Invested Personal Pension)
• Needing to make more money, without losing my freedom 
• Patrons & Patreon 
• Getting back into strength training, working with Franco - https://www.humalforces.com/ 
• Dr. Stacy Sims - Leading Global Expert on Female Physiology and Endurance Training. Author of ROAR. 
• Lifting heavy weights, getting my protein in (with Protein Rebel)
• AIM Health where cutting-edge medical science meets holistic well-being 
• Seeing Dr Cathy 
• Treatment - Cryotherapy, Red Light Bed, Rebalance Bed, Hyperbaric Oxygen and Hydrogen Therapy & Compression Therapy 
• Feeling Amazing!!
• What 2025 is hopefully going to look like…. Work at AIM until end of April 25 (also doing strength training, editing podcast and vlogs etc), Travel/adventure from May to early September, work at AIM until next April 2026. 
• Summary of financial goals 
• Editing the Vlogs for New Zealand (22 for North Island and 27 vlogs for the South Island) and why I’m happy with what I’ve created. 
• Sponsorship for 2025 - podcast & vlogs with  INOV8 & ZOLEO
• Question around the feeling of failure - my response with tips and advice to help you
• The power of REFRAMING 
• My failure in boxing 
• Plans for 2025 - English Camino in Spain, The Fisherman’s Trail in Portugal, spending time with Adelaide in Norway
• Not feeling excited about doing a long hike such as the Pacific Crest Trail (PCT)
• GR10 - Through the French Pyrenees: Le Sentier des Pyrenees. 
• 10 year anniversary of the Tough Girl Podcast! 
• Final 2 questions - what have I changed my mind on in the last year and books I’ve been reading 
• Running a 100 miler…
• THANK YOU for listening and supporting the Tough Girl Podcast
• The 10 year anniversary, a change in branding and the next decade…
• My word of 2025 - Longevity
• Needing to put legacy plans in place 
• Connect with me and watch the vlogs on YouTube 
• Support the work I do via Patreon 

Previous Reflections/Solo Episodes 

Aug 1, 2024 - Sarah Williams: Reflecting on the Past 6 Months and Future Plans for 2024 – Insights, Challenges, and Adventures.

Mar 14, 2024 - Sarah Williams - Reflections & Learnings from the 3,000km Te Araroa Trail, New Zealand.

In this episode, we’re excited to welcome Prue Young, a remarkable triathlete and critical care flight paramedic who exemplifies resilience and determination. As a proud warrior living with multiple sclerosis (MS), Prue has not only faced personal challenges but has also triumphed in the world of endurance sports.

From her journey as an athlete to competing in the prestigious Ironman World Championships in Kona, Prue shares her inspiring story of perseverance. As a New Zealand representative, she has pushed through the barriers of her diagnosis to achieve incredible feats, including completing Ironman events and other endurance challenges. 

Join us as Prue discusses her experiences in triathlon, the intersection of her career and athletic pursuits, and how she continues to inspire others in the face of adversity. 

This episode is a testament to the strength of the human spirit and the power of chasing your dreams against all odds!

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 Prue
• Insights into her childhood in rural Dunedin, New Zealand
• Growing up with outdoor adventures like climbing trees, kayaking, skiing, and camping
• The influence of her parents in fostering her love for the outdoors
• Her involvement in sports during her school years, including water polo, hockey, and swimming
• Participation in the Duke of Edinburgh programme and how it introduced her to tramping and mountain biking
• Her early aspiration to become a doctor, inspired by a childhood incident
• Why she shifted her career focus from medicine to paramedicine
• How a suggestion to volunteer with St John Ambulance started her paramedic journey
• Prue’s path from volunteering to becoming a fully qualified paramedic
• The challenges of balancing work, study, and personal fitness while pursuing her paramedic degree
• How exercise became her outlet during busy and stressful periods
• Her initial exposure to triathlons during high school
• The role of a colleague in encouraging her to participate in a women’s triathlon
• Overcoming fears of road cycling and embracing triathlon training
• Completing her paramedics internship and rediscovering her love for sports
• Writing a bucket list and setting ambitious fitness goals
• Competing in New Zealand’s Coast to Coast multi-sport competition
• The components of the Coast to Coast event
• How Les Mills RPM classes rekindled her interest in biking
• Her journey from gym fitness to full Ironman triathlons
• Finding fulfilment in the outdoors through triathlons and endurance challenges
• How triathlons helped her manage stress and stay physically active
• The importance of community and support in her sporting and professional life
• The mental and physical challenges of transitioning to a high-intensity paramedic career
• Insights into balancing career demands with maintaining personal fitness
• Her reflections on resilience and adaptability through life’s challenges
• How her love for the outdoors continues to shape her lifestyle and career
• How she discovered her love for triathlons and embraced the joy of physical challenges
• Her first Ironman experience in March 2018
• The balance between overcoming challenges and enjoying the process of competing
• The influence of her postgraduate studies to her training routine
• Reflections on her second Ironman and how pressure impacted her enjoyment and performance
• Balancing work, study, and training while managing life changes
• How she shifted her focus from Ironman to the Coast to Coast multi-sport event
• The new challenges she faced learning to kayak
• The unique blend of skills and fitness required for both triathlons and multi-sport events
• How Prue attempted to take on both the Coast to Coast and Ironman in 2021
• The impact of COVID-19 restrictions on events and how they reshaped her plans
• How Prue’s journey took a major turn with the onset of symptoms leading to her MS (Multiple Sclerosis) diagnosis
• The early signs of MS that she experienced, including changes in sensation and strength
• Prue’s journey to understanding and managing her MS diagnosis
• The importance of finding joy in the process, even amid setbacks and challenges
• How Prue continues to approach life and sports with a positive and determined mindset
• Prue’s journey to the Ironman World Championships and overcoming challenges like injury and fatigue
• What it was like competing in Kona during COVID-19
• Highlights of being part of an inspiring athlete ambassador panel
• The joy and energy of the Ironman check-in process and race day atmosphere
• Her experiences with the swim, bike, and run segments, including battling heat and headwinds
• Supporting fellow athletes during the marathon with advice and encouragement
• The emotional and unforgettable moments
• Prue’s victory dance at the finish line and the camaraderie with volunteers
• How she showed that hope and determination lead to incredible achievements
• Final words of advice

Social Media

Instagram @ms_adventure_heli_medic 

Linda Blakely is a remarkable athlete and adventurer, known for her extraordinary accomplishments in the world of endurance sports. As an Ironman competitor, she has completed 25 full Ironman races, including three World Championships, achieving an impressive ranking of 19th in her age group worldwide. 

Linda proudly represented Great Britain as an age group athlete at long-distance triathlon events, earning a silver medal at the European Championships in 2015.

In 2018, Linda achieved an incredible feat by summiting both Everest and Lhotse, the fourth highest mountain in the world, within 24 hours of each other. This made her only the fourth female to accomplish this remarkable challenge and the first British woman to do so. 

But her adventures don’t stop there; Linda also became the first woman to row the Atlantic Ocean solo and unassisted, completing a gruelling 3,000-mile journey from Gran Canaria to Barbados.

Currently, Linda is preparing for her next formidable challenge: the Marathon des Sables, a 250km race across the Sahara Desert, where she will carry all her supplies on her back over seven days. 

Join us as we delve into Linda's awe-inspiring journey of perseverance, resilience, and her relentless pursuit of adventure!

This episode is a must-listen for anyone seeking motivation to pursue their dreams and conquer their own challenges.

***

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 Linda
• Running three children's care homes in London and Essex
• Care homes focused on children with trauma and learning disabilities
• Linda’s journey into care homes began with a chance meeting in Thailand
• Being active in many sports as a child, including gymnastics and swimming
• Her love for mountains grew from completing the Duke of Edinburgh
• Moving to London in her 20s and working various jobs
• Rediscovering sport in her 30s after a 10-year break.
• Doing first Ironman at age 34, starting with a super sprint event
• Quickly getting hooked on Ironman and aiming for the toughest races
• Completing 25 full Ironmans and three Kona World Championships
• She used to race 3 Ironmans per year but now focuses on qualifying for Kona
• Protein shakes and recovery boots being used for training
• Not believing in full rest days but take easy days for recovery
• Ranking swimming as her least favorite discipline but works hard at it
• Improving her bike leg with strength training
• Being strong in all three disciplines: swimming, cycling, and running.
• Her overall approach to racing is consistency across all three sports
• Linda’s next challenge, including mountain adventures and solo expeditions
• Linda's summit experience on Mount Everest
• The hardship of living conditions on Everest
• The striking sight of red head torches climbing Everest
• Her feelings on the summit ridge
• How she approached the challenge of summiting Everest
• Her decision to attempt both Everest and Lhotse
• Linda's reflections on the summit ridge of Everest
• Her emotional reaction to encountering a deceased climber on Lhotse
• The somber realities of high-altitude climbing
• The importance of respect for fallen climbers
• Linda’s successful summit of Everest in 2018
• The use of supplemental oxygen during the climb
• Becoming the first British female to traverse Everest and Lhotse.
• The desolation of Camp Four on Everest
• The logistical challenges after summiting Everest
• Walking down from base camp instead of taking a helicopter
• Dealing with adventure blues after completing major challenges
• Linda’s love for planning future adventures
• The reality and beauty of climbing Everest versus rowing the Atlantic
• Experiencing menopause at 47
• Feeling stressed, tired, and angry without knowing why
• Seeking treatment after the GP suggested antidepressants.
• Starting HRT, feeling more like herself again
• Struggling with exhaustion during training before HRT
• Turning 50 while rowing solo across the Atlantic
• Rowing alone for 54 days on the Atlantic Ocean
• Rowing for 16 hours a day, taking short breaks for food
• Planning meals daily to save time and energy.
• Managing sleep by setting an alarm every 45 minutes
• Listening to music and audiobooks for mental stimulation
• Starting a dress rental business after the row
• Dealing with painful skin sores from sitting too long
• Experimenting with different seats to ease discomfort
• Rowing in minimal clothing to avoid saltwater irritation
• Never considering quitting during the challenge
• Sharing her birthday experience while rowing the Atlantic
• Describing the emotional journey of overcoming bad weather
• Talking about accepting the change in goals from a record to enjoying the journey
• Highlighting the support received through social media on her birthday
• Mentioning her admiration for Victoria Evans' rowing record
• Discussing the changes in boat design affecting the record challenge
• Explaining her achievement as the first woman to summit Everest and row solo across the Atlantic
• Preparing for an Ironman race and training for the Marathon des Sables
• Planning ultra-marathon training with back-to-back races in February
• Fundraising for Action Medical Research to help sick babies and children
• Final words of advice

Social Media

Website: www.lindablakelysboutique.com 

Instagram: @blakely.linda 

Charity: www.action.org.uk

In this episode, we’re thrilled to welcome Xian, an accomplished climber, climbing coach, and writer. 

With over 20 years of experience in the climbing world, Xian's journey has transformed from an enthusiastic gym rat to an international competitor, and now she focuses on outdoor performance, coaching, and writing.

Climbing has been a powerful force in Xian's life, helping her uncover her true self and shape her aspirations. Her passion for the sport culminated in her recently published book, Smooth: Movement Principles and Techniques for Climbing, where she shares valuable insights on the art of climbing. 

Join us as Xian discusses her evolution in the climbing community, the principles behind effective movement, and how climbing continues to influence her life.

***

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

Social Media

Website www.xiangoh.com 

Instagram @xiangoh_ 

Facebook @xiangohcoach 

Book: ‘Smooth: Movement Principles and Techniques for Climbing’ 

In this episode, we’re joined by the inspiring Heidi Beierle—author, slow traveler, and artist—who shares her incredible journey across America by bicycle. Back in 2010, Heidi pedaled solo across the U.S., studying bicycle tourism and rural economic development. 

That life-changing journey became the foundation for her memoir, Heidi Across America – One Woman’s Journey on a Bicycle Through the Heartland.

With over 15 years working at the crossroads of transportation, tourism, and recreation, and 17 years without owning a car, Heidi brings a unique perspective on the challenges and joys of exploring the outdoors without relying on a vehicle. 

Her mission? To make transformative outdoor experiences accessible for everyone, regardless of their abilities or circumstances.

Beyond her passion for sustainable travel, Heidi’s creativity shines through her art, from upcycled collage puzzles to award-winning costumes. Her work has been published in National Geographic Traveler, High Desert Journal, and more. 

Tune in to hear Heidi’s insights on slow travel, her creative inspirations, and how she’s making the outdoors open to all. 

Get ready for a journey that redefines what it means to explore and connect with the world around us.

***

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 Heidi
• Her early experiences with slow travel and the outdoors
• Growing up in Wyoming and exploring open spaces as a child
• The influence of bicycling during her childhood and independence it provided
• Her father’s mythic 100-mile bike ride and its lasting impact
• Transitioning from mountain climbing to bicycling for local exploration
• How financial challenges and the 2008 recession influenced her journey
• The decision to pursue a degree in active transportation planning
• Her struggle with the demands of postgraduate studies
• The email from her mother that inspired her cross-country bike ride
• The birth of the idea to cycle solo across the US
• Using the bike tour as research for her master’s project
• Heidi’s first long-distance bike tour from Oregon to San Francisco, California
• Her prior experience with solo adventures, including mountain climbing
• Heidi’s approach to planning: a balance of structure and flexibility
• Lessons learned from her cross-country trip, including managing expectations
• The challenges of balancing blogging, research, and daily cycling
• How pressure and over-scheduling affected her trip enjoyment
• An example of spontaneous travel in Europe with her partner
• Adapting travel plans due to weather and high tourist seasons
• The importance of balancing spontaneity with logistical planning
• Insights into flexible planning during high travel seasons
• Heidi’s reflections on prioritising experiences over rigid schedules
• Her evolving perspective on enjoying side trips and unplanned opportunities
• The empowering feeling of covering long distances under her own power
• The joy and challenge of balancing adventure with responsibilities
• How slow travel fosters deeper connections with people and places
• Heidi’s philosophy on blending structure with adaptability in travel
• Heidi’s decision to navigate her bike tour using paper maps instead of GPS
• The challenges of navigating with traditional maps during her journey
• Magical moments with locals who offered kindness and hospitality
• Facing the challenges of cycling in extreme heat and the miraculous help from strangers
• Heidi’s reflections on authentic connections made during her journey
• The evolving concept of slow travel and how it differs from traditional tourism
• Heidi’s early work in bicycle tourism and equitable car-free travel access
• Efforts to create sustainable tourism options in the Columbia River Gorge
• The impact of slow travel on climate-friendly and accessible tourism
• How limitations and barriers affect access to travel for different people
• Heidi’s definition of slow travel and its significance in modern tourism
• Her thoughts on how slow travel fosters deeper connections and mindfulness
• The cultural emergence of slow travel and its growing recognition
• The inspiration behind Heidi’s book and the role of slow travel in its themes
• Insights into Heidi’s process of promoting her book through a slow travel approach
• Heidi’s upcoming travel plans for her book tour in 2025
• Heidi’s milestone birthday plans and embracing turning 50
• The personal growth and self-awareness Heidi gained through her travels
• Final words of advice

Social Media

Website: HeidiAcrossAmerica.com

FB group: The Wonder of Slow Travel

FB personal profile: www.facebook.com/heidi.beierle.7

Instagram @heidibeierle

LinkedIn: www.linkedin.com/in/heidi-beierle-213b3314

In today’s episode, we dive into the inspiring journey of Jessica Holmes—writer, author, and motivational speaker—who left a career as a major crimes investigator to pursue her passion for adventure and a more fulfilling, eco-friendly lifestyle. 

Jessica’s love for travel goes back years, from backpacking across continents to embracing van life. But along the way, she became mindful of the environmental toll of constant travel and decided to find a more sustainable approach. That’s when she discovered housesitting—a way to explore the world at a slower pace, caring for homes and pets as she goes.

Jessica now travels the globe as a digital nomad, sharing her experiences and insights with those dreaming of a life outside the ordinary. 

Tune in to hear about her fascinating career shift, her commitment to mindful travel, and her advice on creating a life of adventure on your own terms. 

This is an episode for anyone who dreams of living fully, sustainably, and on their own path!

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 Jessica
• Jessica’s current lifestyle as a full-time house sitter and writer
• The inspiration behind her book, The Housesitter's Guide to the Galaxy
• How her childhood on a farm shaped her love for the outdoors and animals
• Meeting her husband in her teens, who had a strong wanderlust, which influenced her to start traveling
• The role her teenage friendship (and eventual relationship) with her husband played in igniting her wanderlust
• Jessica’s early belief in a conventional life path and how it shifted over time
• Her university experience and how it transitioned into two years of backpacking
• Highlights from her travels, including the Trans-Siberian Railway, Trans-Mongolian Railway, and volunteering in China
• The challenges and joys of long-term travel, including bouts of food poisoning and cultural immersion
• The adjustment period of returning home after extensive travel
• How Jessica and her husband initially settled into traditional jobs but later questioned their lifestyle
• The impact of the pandemic in reigniting their passion for adventure and reshaping their future plans
• How they used maps and guidebooks during the pandemic to dream and plan their next moves
• The practicalities and challenges of transitioning to a digital nomad lifestyle
• How house sitting has become a cornerstone of their sustainable, low-cost travel approach
• The financial strategies that make their nomadic life possible, including frugal living and house-sitting exchanges
• Jessica’s husband’s transition to a fully remote accounting job and its role in their journey
• The emotional and logistical difficulties Jessica faced in leaving her career in police investigations
• Her resourcefulness in exploring digital nomad job options despite not feeling qualified initially
• The sense of purpose and freedom that fuels Jessica and her husband’s adventures
• Encouragement for others to take the first step toward a lifestyle they’re passionate about
• How Jessica handles accidental damages while house sitting
• The importance of open communication with homeowners
• Jessica’s memorable experience with a dog chewing her laptop
• The balance between honesty and homeowners’ leniency in house-sitting mishaps
• Why Jessica doesn’t feel compelled to snoop while house sitting
• How Jessica and her partner have adjusted to working and living in other people’s homes
• The routines that help Jessica and her partner balance house sitting with their careers
• Jessica’s approach to selecting house sits and prioritising space and comfort
• How Jessica manages anxiety while pursuing an adventurous lifestyle
• Practical tips Jessica uses to identify and manage anxiety triggers
• How journaling and therapy have helped Jessica cope with anxiety
• The role of support from loved ones in managing mental health
• Jessica’s advice for embracing adventure despite anxiety
• An overview of Jessica’s blog and podcast, including their focus on house sitting and slow travel.
• How Jessica integrates themes from her book into her podcast series
• Insights into sustainable travel and reducing environmental impact as a digital nomad
• Jessica’s focus on minimising flights and using alternative travel methods
• Why slow travel and longer stays are key to Jessica’s sustainable lifestyle
• How Jessica evaluates the environmental impact of homeowners’ travel plans
• Final words of advice

Social Media

Instagram @hitchedhikingandhousesitting

Blog www.hitchedandhiking.com

Book: “The Housesitter's Guide to the Galaxy: A Guide to Housesittng and Achieving Sustainable, Eco-Friendly Travel” on Amazon/Waterstones online

Get ready for an episode that dives into the thrilling world of obstacle course racing with Dr. Becky Neal! 

Becky is an elite British obstacle course racer, a dedicated sports science lecturer, and the Head of OCR at British Obstacle Sports. She’s a Guinness World Record holder for completing the world’s highest OCR event on Mount Everest, and she’s competed in over 150 races across 10 countries since she first discovered the sport during her PhD in environmental physiology.

With a background in running and gymnastics, OCR was a natural fit for Becky, but it’s been her grit and resilience that have propelled her to captain the British national team and become a leader in this sport. 

In this episode, she shares her journey—from her early experiences and initial challenges to racing in extreme environments like the deserts of Saudi Arabia and the high altitudes of Nepal. She also offers invaluable tips on tackling difficult obstacles and staying motivated, no matter your skill level.

We’ll explore Becky’s groundbreaking research into wearable technology to monitor athlete health in extreme conditions, and discuss the future of OCR as it takes a spot in the 2028 Olympics as part of the modern pentathlon. 

This is an episode that celebrates the power of perseverance, and you won’t want to miss it. Tune in for some serious inspiration!

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 Becky
• Becky's active childhood involved gymnastics, athletics, cross-country, and camping
• Continuing her passion for sports through university
• Doing cheerleading before discovering obstacle course racing
• The history of Obstacle Course Racing (OCR)
• The Tough Guy races in the UK
• How races like Tough Mudder, and Spartan Race brought mainstream popularity to OCR
• Becky's first OCR experience
• Finding OCR to be both challenging and enjoyable
• Becky's competitive nature and desire to prove herself physically
• Enjoying the camaraderie of OCR teams
• Training centres and British Obstacle Sports
• Fostering a supportive community for women in OCR
• Struggling with strength for heavy carries
• How her background in gymnastics gave her a head start on techniques
• The growth of OCR, especially among women
• The excitement of seeing more teenage girls getting involved in OCR
• Her journey of self-improvement within OCR
• Being motivated by the sport’s evolving challenges and the supportive community
• Physical and psychological types of obstacles
• High obstacles like the cargo net
• Slides and confined spaces that can cause psychological challenges
• Personal anecdotes of fear and mental hurdles among friends
• Overcoming fears and mental blocks
• Participating with someone to ease the process
• Training at centres to practise certain obstacles
• Exposure to obstacles through videos and guides for familiarity
• Balancing physical condition with mental readiness
• Running 4-5 times a week to build endurance for the races
• Bouldering for grip strength, not necessarily for climbing technique
• Use of specialised obstacle centres and coaches, where available
• Becky's home training setup, including a bike ergo, monkey bars, campus board, and kettlebells
• Mount Everest Guinness World Record
• Becky’s long-standing interest in mountains and altitude
• Event titled “World’s Highest OCR,” set in Nepal (November 2022)
• Partnership with wearable device company OxyWear to monitor oxygen levels
• Study on cognitive function, oxygen saturation, and altitude sickness
• Three stages of the event, including the trek to Everest Base Camp
• Challenges like acclimatisation, extreme cold, and high altitude during the race
• Altitude, oxygen scarcity, and impact on the body
• Importance of respecting one's limits and listening to the body
• Observations of other trekkers struggling and determination to continue despite health risks
• Reflections on motivations and risks in high-stakes, challenging environments
• Personal experience of altitude sickness and emotional response
• Understanding individual responses to high-altitude training and sickness
• Current research - using short hypoxia exposures to predict altitude sickness risk
• Approaches in nutrition, training, and adaptation for individual physiology
• Use of wearable technology to monitor vital signs
• Desert Ultra OCR in Saudi Arabia
• Personal approach to training and racing
• Innovation in wearable tech testing
• Future plans and research direction
• Final words of advice

Social Media

Website: British Obstacle Course Racing 

Instagram: @therunnerbeanuk 

Joy Haizelden is an inspiring British wheelchair basketball player who has made significant strides in the world of adaptive sports. Born on December 1, 1998, in China, Joy was abandoned outside an orphanage and later adopted by a loving British couple, Jim and Margaret Haizelden, in 2005. Growing up in Southampton, Hampshire, Joy discovered her love for wheelchair basketball when her father sought ways to keep her active and engaged in sports.

At just 15 years old, Joy made history as the youngest player to represent Great Britain at the 2014 Women’s World Wheelchair Basketball Championship, where the team achieved its best-ever finish. Her dedication and talent quickly set her apart, earning her accolades like the Peter Jackson Young Female Player of the Year and helping Team GB secure numerous medals, including gold at the Women’s U25 Wheelchair Basketball World Championship.

As a classified 2.5 point player, Joy has continued to excel on the international stage, recently competing in the 2024 Paralympics in Paris, all while pursuing her PhD. Her journey is one of resilience, determination, and empowerment, serving as a source of inspiration for aspiring athletes everywhere.

In this episode of the Tough Girl Podcast, listeners will gain insight into Joy’s remarkable journey, discovering how she overcame adversity and used her experiences to fuel her passion for sport and academic excellence. Joy's story is not only about athletic achievement; it’s a testament to the power of resilience and the importance of following one’s dreams. 

Tune in to be inspired by her message of empowerment and to learn how she continues to break barriers in wheelchair basketball and beyond!

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

• Being born in China and growing up in an orphanage
• Being adopted by a British family
• Moving to the UK at age 6
• Learning English within 6 months
• Transitioning to a new language and culture
• Facing challenges in physical education at her school
• Discovering wheelchair basketball with encouragement from her father
• Finding a supportive community
• Her first experience in specialised wheelchair basketball
• Enjoying the physical and social aspects of the sport
• Explaining the rules of wheelchair basketball
• The classifications for disability levels
• The importance of team strategy with point-based player selection
• Starting wheelchair basketball at age 12-13
• Being invited to a senior national team camp at 15
• Youngest player for GB at the 2014 Women's World Wheelchair Basketball Championships in Toronto
• Reflecting on the honour and excitement of representing her country at such a young age
• Beginning to see the possibility of playing at a higher level, aiming for the Rio Paralympics
• Moving to Worcester for a centralised programme with the GB team
• Receiving sponsorship from the National Lottery
• The hectic schedule of training five days a week and managing school
• Joy's experience of the Rio Paralympics
• Recalling her parents attending the games, which was a significant moment for her
• The multi-sport event experience and the impact of being part of such a large event
• Impact of COVID-19 on Tokyo Paralympics
• The increased focus on mental well-being and support from sports psychologists
• Her personal experiences and strategies for managing stress and resilience
• Pursuing a PhD in health, education, and promotion at The University of Alabama
• Balancing her PhD studies with playing basketball
• The challenges of managing both academic and athletic responsibilities
• Team dynamics and roles
• The Tokyo Paralympics atmosphere
• Deciding to move to Alabama for PhD and basketball
• Collegiate wheelchair basketball in the US
• Cultural adjustments and international friendships
• How their PhD programme allows them to balance their academic and athletic pursuits
• The challenges of managing her PhD and being part of the GB team
• The need for careful time management due to frequent GB team events
• The difficulties she faced travelling as a disabled person
• Managing to balance her commitments and participate in international tournaments despite challenges
• Reflecting on their experience at the Paris Games, where they finished 4th
• Feeling disappointed at not winning a medal
• The team's performance as the second-best in women's wheelchair basketball history
• Undecided on the 2028 LA Games, but evaluating performance and team dynamics
• Dealing with disappointment and moving forward
• Final words of advice

Social Media

Instagram: @haizsee