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

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

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

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

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

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

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

***

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

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

Thank you for your invaluable support!

***

Show notes

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

Social Media

Website: www.emmaoutdoors.com 

Instagram: @emma.outdoors 

Twitter/X: @emma_outdoors

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

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

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

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

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

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

***

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

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

Thank you for your invaluable support!

***

Show notes

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

Social Media

Website: alexlarsonnutrition.com

Instagram: @alexlarsonnutrition 

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

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

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

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

***

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

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

Thank you for your invaluable support!

***

Show notes

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

Social Media

Website: www.sophiepierce.co.uk   

Instagram: @mssophiepierce 

Twitter/X: @sophiepierce 

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

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

***

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

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

Thank you for your invaluable support!

***

Show notes

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

Social Media

Instagram: @smillieonsea 

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

Kristin is a thru-hiker, climber, and human rights activist from Norway currently living in London. Despite her outdoorsy upbringing in snowy Norway, it was only in her 20s that she discovered her own adventure journey. 

After going through a very tough time at university, Kristin decided to hike the Te Araroa across New Zealand’s South Island as an existential journey to shed her depression when she was 22. 

Her thru-hiking journey has taken her across the world on trails such as the John Muir Trail, the GR11 Spain, the GR20 Corsica, and The Haute Route in Switzerland. 

She founded her blog, Let’s Trek It, to share her adventures, tips, and inspire others to undertake their own wilderness journeys. 

***

 Don't miss the latest episodes of the Tough Girl Podcast, released every Tuesday and Thursday at 7 AM UK time!  

Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women. 

This episode of the Tough Girl Podcast is proudly sponsored by INOV8, pioneers in cutting-edge sportswear. 

Use code TOUGHGIRL15 to get your 15% discount.  Click Here 

***

Show notes

• Who is Kristin
• Originally from Norway but living in London now
• Being a thru-hiker for the past 9 years
• Growing up in Norway and spending a lot of time outdoors in the mountains
• Discovering thru hiking
• The struggles during her undergrad years
• Dealing with bullying and feeling of being loneliness
• Struggling with depression 
• Searching for purpose
• Being inspired by the book: Wild - By Cheryl Strayed
• Cheryl Strayed - Tough Girl Podcast May 2, 2017
• Knowing that the Te Araroa Trail was the key to making her life better
• Deciding to start with a smaller trail - The West Highland Way - for her first thru0hike
• The kindness of strangers on the trails 
• Being 22 and ready to go
• The reasons for deciding to hike in New Zealand
• Concerns before thru-hiking
• Expecting thru-hiking to make everything better 
• Walking into her life
• Why it’s the journey and not the destination
• Favourite sections on the South Island, New Zealand
• The Nelson Lakes and the Two Thumb Range
• Feeling so happy while being on the trail 
• The challenging days on a thru-hike
• Struggling with a lack of sleep 
• Thunderstorms on the GR20 (Corsica)
• Dealing with challenging situation on a thru-hike
• Balancing her love of hiking with her London lifestyle
• Post trail/adventure blues and dealing with them
• Filling your life with fun things
• Hiking the GR11(walking across the Pyrenees, on the Spanish side) 
• Future walks/thruhikes 
• Heading to America to section hike part of the Pacific Crest Trail (PCT)
• Trail name - “white blaze”
• How to connect with Kristin 
• Believing in the power of inspiration 
• Final words of advice and wisdom for you - “ Dare to act on an idea because there is no reason why it can’t be you”

Social Media

Website: www.letstrekit.com

Instagram: @lets.trek.it 

Facebook: @letstrekit

Sunny is a professional adventure athlete, guide service owner and story teller based in Kanab, Utah.  

After obtaining an MBA from Harvard Business School and pursuing a career as a management consultant in her twenties, Sunny decided to leave behind the business world in order to focus full-time on mountains, climbing and VLDs (very long distances). 

Today, she is a professional athlete and owner of two guiding businesses - AWExpeditions and Dreamland Safari Tours. 

She is also the founder of the AWE Summit Scholarship Foundation that breaks down barriers for women+ to access mountaineering and the backcountry -- in the form of tens of thousands of dollars in expedition scholarships. 

Sunny first came on the Tough Girl Podcast on Jun 23, 2020. Sharing her story about being the first woman to circumnavigate and summit Aconcagua in a single push. 

You can listen to that episode Here

***

 Don't miss the latest episodes of the Tough Girl Podcast, released every Tuesday and Thursday at 7 AM UK time!  

Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women. 

This episode of the Tough Girl Podcast is proudly sponsored by INOV8, pioneers in cutting-edge sportswear. 

Use code TOUGHGIRL15 to get your 15% discount.  Click Here 

***

Show notes

• Who is Sunny 
• Working as a professional adventure athlete and running her own travel companies 
• Sunny first came on the Tough Girl Podcast on Jun 23, 2020. First woman to circumnavigate and summit Aconcagua in a single push.
• What happened in 2020 
• Deciding to buy a tour company/guide service business
• Using her MBA from Harvard
• Thriving with the challenge and the uncertainty 
• Pursuing her own adventures and being her own boss
• Getting involved in running Fastest Known Times (FKTs)
• Starting to focus on adventuring in Alaska
• 350 mile race on cross country skis - Iditarod Trail Invitational (ITI), held in Alaska during Winter (2021)
• Planning to head to the South Pole in the future 
• More info about the ITI and how its structured, and what you can expect. 
• The short version - 350 miles. The long version 1000 miles. You need to do the short version of the race before you can attempt to race the longer version.
• The different modes of travel: Fat bike, dogs, skies, walking
• The lessons learned from the recce before the bigger race
• No mandatory gear list
• Being able to connect with folks who had done the race before to get advice and tips
• Leaving her comfort zone behind and moving into the stretch zone
• Dealing with uncomfortable feelings
• Reflection back on her first ITI in 2021 
• Dealing with overflow
• Not having a background in cross country skiing
• Knowing that she able to keep herself safe in these extreme conditions
• Dealing with broken bindings and having to hike the final 150 miles
• Having a 10 day deadline to cover the 350 miles
• Being pushed to her limits both physically and emotionally 
• Going back in 2022 to ski the 350 mile distance again - gaining more experience and knowledge
• Fat biking the race in 2023 with her husband
• Feeling ready to commit to the 1000 miles race in 2024
• Race strategy and plan (both adhoc and thought through)
• Needing to complete the 1000 miles (approx 930 - 960 miles) in 30 days
• Dealing with a stress fracture on her shin in the December and only having 5 weeks to train
• Using both a backpack and a pulk/sled to transport gear. 
• Dealing with the cold and trying to avoid getting wet in -30/-40 degrees
• Aiming to travel slowly, keeping her heart rate low in an aim to keep from sweating
• Dealing with wet and damp gloves and getting a little bit of frost bite on her fingers. 
• Dealing with numb heels and maybe a little bit of nerve damage after the race
• Highlights and magical moment from life on the trail
• Being in her own thoughts for 14hrs or more a day
• Food and nutrition on the trail
• Feeling the pressure to reach the finish line before the cut off point
• Making it across the sea ice before it flooded or melted
• Being 200 miles from the finish on the North Shore
• Becoming the first women to ski the ITI 1000
• Recovery after the race (doughnuts & wine!)
• How to connect with Sunny and to follow along with her adventures
• Final words of advice and and wisdom to inspire and motivate women and girls 
• Why you need to continually be pushing your comfort zone 

Social Media

Websites: 

www.sunnystroeer.com 

www.awexpeditions.org 

www.dreamlandtours.net 

www.summitscholarship.org

Instagram:

@sstroeer 

@awexpeditions 

@dreamlandsafari 

Sarah Perry is an ultra-runner, dedicated educator, and INOV8 ambassador with a passion for the outdoors and pushing her limits. On this episode of the Tough Girl Podcast, Sarah shares her journey from her Yorkshire roots to breaking records on the South West Coast Path (SWCP).

Living in Cumbria and working in adult education, Sarah balances her career with her love for long-distance running. Growing up with family holidays in the Lakes, Wales, and Scotland, she developed a love for the hills. After lockdown, Sarah sought a healthier balance, moving to a greener environment and embracing running for the joy it brings.

In March 2024, Sarah set a new British backyard running record, showcasing her mental resilience and strategic approach to ultra-running. Her most notable achievement came with her record-breaking, self-supported run of the SWCP, covering 630 miles in 13 days, 11 hours, and 31 minutes. Despite a failed attempt in 2023 due to injury, her meticulous planning and determination led to success.

As an INOV8 ambassador, Sarah discusses her favourite gear and the support she receives from the brand. She also talks about the importance of community and staying motivated, even when balancing a full-time job with intense training.

Looking ahead, Sarah is preparing for future challenges, including the 13 Valleys Ultra in September and the Winter Spine in January 2025. Her story highlights the power of dreaming big, learning from failures, and the importance of detailed planning.

Tune in to hear Sarah Perry's story, her adventures on the SWCP, and her advice for women looking to elevate their running: "Dream big and don’t forget the spreadsheet!" Connect with Sarah on social media to follow her journey and upcoming challenges.

***

 Don't miss the latest episodes of the Tough Girl Podcast, released every Tuesday and Thursday at 7 AM UK time!  

Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women. 

This episode of the Tough Girl Podcast is proudly sponsored by INOV8, pioneers in cutting-edge sportswear. 

Use code TOUGHGIRL15 to get your 15% discount.  Click Here. 

***

Show notes

• Who is Sarah - Teacher, dog mum & ultra-runner.  
• Living in Cumbria and working in adult education 
• Doing a little bit of longer distance running!
• Running the South West Coast Path (SWCP) 
• Breaking the record (self supported) 630 miles in 13 days, 11 hours and 31 mins
• Growing up in Yorkshire
• Making a change after lockdown and deciding to move somewhere greener
• Having an older brother and being quite competitive 
• Having family holiday in the Lakes, Wales and Scotland and doing lots of walking in the hills
• Not having the healthiest balance with running when she first started in her early 20s
• Trying to gain control in her life
• Why your 20s can be so stressful 
• Using running as an escape and a tool for finding herself 
• Running for the love of it and not doing super structured training programs
• Setting a new British backyard running record in March 2024
• What is a backyard ultra?
• 4.2 miles per lap, going out on the hour, every hour until 1 person is left. 
• The mental side of a back yard ultra - and the tactics involved?
• Getting her head down and doing her own thing.
• 52 mins for each lap - approx 8/10 mins to recover
• What goes on during the rest break
• Not wanting to run until she dropped
• The reality of running while having a job and living
• Staying in the zone and thinking of the small things 
• Becoming an INOV8 ambassador 
• Favourite INOV8 Trainers - Trailfly 
• Fell shoe - INOV8 Mudtalon Speed 
• Attempting to run the SWCP last year in 2023 and needing to stop on day 3 due to an injury 
• The reason for going self supported
• Planning for the SWCP
• Trying to figure out how far to run each day….
• Working out ferry crossings, food and water stops
• Living out the adventure via the spreadsheet, before even stepping on the path
• Needing to fail the first time, in order to understand what it would take to go again
• Training and getting mentally ready
• Hill sessions, back to back running and a few structured sessions
• Being worried about safety
• Needing to embrace all the things that you can’t control 
• Being able to zone out while on the trail and visualising the end goal
• Facing challenges everyday while out on the SWCP
• The weather and the mud…
• Highlights from the run
• Why there were more positive moments, than negative 
• The final 20 miles…
• Having to dig so deep
• How to connect with Sarah on social media
• Future challenges and goals 
• 13 Valleys Ultra in September 
• The Winter Spine - January 2025 
• Final words of advice for women who want to take their running to the next level
• Why you should dream big
• Don’t forget the spreadsheet!

Social Media

Instagram: @sarahperry19917 

Erin Leider-Pariser is a trailblazer in the realm of wellness and adventure travel. Beginning her career as a fitness instructor in Los Angeles and later becoming a trainer to the stars in New York City, Erin's journey has been defined by a passion for adventure and a commitment to empowering women.

After earning a master’s degree in exercise physiology at Columbia University, Erin founded Sports Travel Adventure Therapy (STAT), leading women on transformative journeys around the world for over 30 years. In 2023, she authored "Get Lost," a memoir and manifesto articulating her Seven Principles for Trekking Life with Grace.

Growing up in Miami as the "tomboy" of the family, Erin's adventurous spirit led her to explore the world, spending time abroad in London and hitchhiking 45 years ago. Her experiences have shaped her belief in the transformative power of nature and the importance of embracing life's journey.

Join us as we delve into Erin's remarkable story, reflect on her insights shared in "Get Lost," and discover why it's not where you are, but where you've been that truly matters.

***

 Don't miss the latest episodes of the Tough Girl Podcast, released every Tuesday and Thursday at 7 AM UK time!  

Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

This episode of the Tough Girl Podcast is proudly sponsored by INOV8, pioneers in cutting-edge sportswear. 

Use code TOUGHGIRL15 to get your 15% discount.  Click here 

***

Show notes

• Who is Erin
• Being based in NYC and Aspen, Colorado
• Writing her book: Get Lost: Seven Principles for Trekking Life with Grace and Other Life Lessons from Kick-Ass Women’s Adventure Travel. 
• Travelling and adventuring for over 30 years
• Growing up in Miami and being very active
• Being the 3rd girl in the family and growing up as the ‘tomboy’
• Playing all the sports 
• Spending time in London and doing a semester abroad
• Hitching 45 years ago
• STATs - Sports Travel Adventure Therapy 
• Making her way to NYC and working as a personal trainer
• Teaching fitness - the Jane Fonda Method
• Going back to get her Masters
• Getting married and having kids
• Being forced to reevaluate her career and needing to make some changes
• Looking for purpose in her own life
• Why it’s about the journey and not the destination
• The talking stick ceremony 
• The transformation power of nature
• The power of vulnerability 
• Dealing with a challenging moment and group dynamics
• Honouring and obeying your intuition 
• Getting lost and feeling lost in her own life
• Walking with integrity 
• No judgement 
• Asking for grace
• Starting her morning with a mantra
• Love, honour and obey your intuition 
• How the book came about
• Breaking her leg January 2020
• The power of embracing your community
• Getting travelling again after covid
• Planning a hiking trip/trek to Nepal
• Travel burnout ?
• Getting the balance right with travelling 
• Travelling in Colombia and dealing with a flash flood while on the Lost City Trail
• Planning a future trip to Azores in November (the Hawaii of Europe)
• The Overland Track in Tasmania
• Dual Pilgrim Status. Hiking in Japan and Spain
• How to connect with Erin
• Advice from Erin for women who want to do more adventure travel
• Why it’s not where you are, buy where you’ve been 

Social Media

Website: stattrip.com 

Book: Get Lost: Seven Principles for Trekking Life with Grace and Other Life Lessons from Kick-Ass Women’s Adventure Travel 

In this episode, we delve into the inspiring journey of Rachel Durchslag, an avid hiker and healing professional who has spent the last five years trekking some of the world’s most magnificent mountain ranges. Rachel shares her transformative experiences and the profound lessons she's learned along the way.

Rachel’s story begins in downtown Chicago, where she grew up and later founded the nonprofit Chicago Alliance Against Sexual Exploitation. As the executive director, she dedicated herself to ending the abuse of sex trafficking and sexual assault. However, after years of self-sacrifice and battling burnout and empathy fatigue, Rachel realised she needed a significant change.

In her 30s, Rachel decided to leave her career and the bustling life of Chicago behind, moving to the serene landscapes of Asheville, North Carolina. Here, she embraced a new life focused on healing, both for herself and others. Her healing work involves providing alternative therapies to help people recover from trauma and create more room for joy in their lives.

Rachel’s adventures in solo travel began with a life-changing trip to Iceland, where she learned to embrace loneliness, freedom, and self-fulfilment. From walking the Camino de Santiago to hiking in Nepal and reaching the base of Everest, Rachel's treks have taught her invaluable lessons about resilience, self-discovery, and the importance of a fulfilling relationship with oneself.

Throughout the episode, Rachel offers advice for solo female hikers and travellers, discusses the challenges and rewards of being vegan while hiking, and shares her daily hiking routines. She also reflects on the concept of RFS - Return Flight Syndrome - and how it affects her post-travel mindset.

Join us as we explore Rachel’s incredible adventures, her healing practices, and the wisdom she's gained from her journeys. Discover why Rachel believes we are all pilgrims on our own unique paths and the importance of creating time for yourself.

***

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

This episode of the Tough Girl Podcast is proudly sponsored by INOV8, pioneers in cutting-edge sportswear. 

Use code TOUGHGIRL15 to get your 15% discount.  Click here: https://www.toughgirlchallenges.com/marchdailymile 

***

Show notes

• Who is Rachel
• Working in the healing profession
• Supporting people in the non-profit world
• Moving away from self sacrifice and harm
• Growing up in downtown Chicago
• Travelling and being inspired by her dad
• What changed in her 30s
• Dealing with burnout and empathy fatigue
• Realising that she needed to leave her career and Chicago
• Moving to North Carolina 
• Wanting to explore travelling by herself
• Her first solo trip to Iceland
• Having a date with loneliness 
• Feeling freedom and opportunity 
• Having a fulfilling relationship with yourself 
• Walking the Camino de Santiago - the way of St James
• The lessons learned from her first experience 
• Arriving into Santiago de Compostela
• Suffering from RFS - Return Flight Syndrome 
• Reflection on the return 
• Why we are always pilgrims on journeys 
• Getting a tattoo on her wrist
• 21 dots…
• Choosing the next adventure 
• Hiking in Nepal and to the base of Everest 
• Advice for solo female hikers and travellers
• Anticipate that there will be lonely times
• How other people can put their fear narrative on you
• Being vegan while hiking 
• Walking to Petra in Jordan 
• Daily hiking routines
• Tour de Mount Blanc (TMB)
• How fitness helps with mental health
• Healing practices 
• Hiking in Romania 
• Hiking in Wales 
• How to connect with Rachel
• Words of advice 
• The importance of creating time for yourself

Social Media

Website: www.whileiwalk.com 

Instagram: @whileiwalkbook 

Facebook: @whileiwalkbook 

In this episode, we sit down with Audrey Payne, a long-distance backpacker, acclaimed writer, and nature enthusiast who calls Boulder, Colorado, her home. Audrey's incredible journey from overcoming a debilitating back injury to thru-hiking the Appalachian Trail (AT) forms the heart of our conversation. Raised in Upstate New York and inspired by her transformative experiences abroad in New Zealand and Madagascar, Audrey has always had a deep love for the outdoors. Her passion led her to pursue environmental science and journalism, but the pressures of her studies and early career eventually led to burnout and a severe back injury. Undeterred, she found inspiration in Bill Bryson’s "A Walk in the Woods" and set her sights on the AT, a journey she chronicles in her newly published memoir.

Throughout our chat, Audrey shares the highs and lows of her trail life, from the supportive community she found to the physical and mental challenges she faced. We explore her trail name ‘Glowstick,’ her trail family dynamics, and the lessons learned from her trek. Audrey also opens up about the post-trail depression she experienced and how writing her memoir helped her process the journey. As she plans future hikes, including the possibility of tackling the Pacific Crest Trail, Audrey’s story is a powerful reminder of resilience and the joy of embracing life’s adventures. Tune in to hear her inspiring story and gain insights into the life of a dedicated thru-hiker and nature lover.

***

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

This episode of the Tough Girl Podcast is proudly sponsored by INOV8, pioneers in cutting-edge sportswear.

Use code TOUGHGIRL15 to get your 15% discount.  Click here: https://www.toughgirlchallenges.com/marchdailymile 

***

Show notes

• Who is Audrey 
• Being a hiking and backpacking enthusiast 
• Living in Boulder Colorado, USA
• Growing up in Upstate New York
• Her early years and her passion for the outdoors
• Spending a summer abroad in New Zealand at 16 
• How it changed her life
• Spending time in Madagascar for a semester abroad during college
• Staying environmental science and journalist with a minor in anthropology 
• Dealing with burnout and how it happened. 
• Moving to Washing DC to study for a Masters Degree in Public Relations. 
• Working for an entertainment communications firm 
• Dealing with a back injury while having to work all the time
• Starting to think about the Appalachian Trail (AT)
• Getting inspired by Bill Bryson and his book; Walk in the Woods
• Making the decision to start taking the first steps towards achieving her goal of walking the AT
• Getting to the start line 
• Landing her dream job at World Wildlife Fund
• Connecting with an old friend from college who also wanted to hike the trail
• Having a good boss
• 1 month before the start!
• On the start line of the Appalachian Trail in 2018
• Loving every moment and feeling so happy and grateful
• Getting her trail name, ‘Glowstick’
• Day to day life on the trail and being part of a trail family
• Food and nutrition on the trail and eating on a budget
• Craving and what it’s telling your body
• The ice cream challenge…
• Key lessons learned from taking on this challenge
• Dealing with conflict on the trail and the break up of the trail family
• Being anaemic 
• Wear and tear on your body on a thru-hike
• Writing her book 5 years after the hike
• Post Trail Depression/Post Trail Blues 
• Getting the urge to write and writing non stop
• Hiking on a regular basis and making it apart of her life
• Future hiking dreams and planning to hike the Pacific Crest Trail (PCT) in the future 
• Hiking the John Muir Trail and why the PCT might be the wrong trail for her
• Taking the time to figure out which trail to walk in the future
• How you can connect with Audrey and follow along with her future journeys 
• Why you should keep an open mind 
• Grab the opportunities when they arrive

Social Media

Website: sunstrucksite.wordpress.com 

Instagram: @audipayne 

Facebook: @audipayne 

YouTube: @AudreyAdventures 

Book: Where the Rhododendrons Bloom: A Thru-Hiking Adventure on the Appalachian Trail 

Mirelle in her own words:

“My name is Mireille and I’m a certified run coach, autoimmune athlete, and podcast host based in Los Angeles, California.

I have been an athlete all my life but I found myself in distance running while in college. 

As an exercise science major, I was immersed in the world of bio-mechanics, physical performance, and health. 

However it was also in college where I was diagnosed with Lupus; an autoimmune disorder that left me sidelined from physical activity for 1.5 years. 

Luckily after treatment, I was able to use running to gain back my health and then some! 

Over the last ten years, I have experienced so much of what running can bring; determination, fun, discipline, adventure, and confidence." 

Some accomplishments include:

-   Completed 12 marathons (& counting)

-   First Black women to run from Boston to NYC (200 miles in 11 days as part of the FALKE team)

-   Completed a relay from Santa Monica to Las Vegas. (The Speed Project 2023 - with Unlimited Women)

***

This episode of the Tough Girl Podcast is proudly sponsored by INOV8, the pioneers in cutting-edge sportswear. 

Learn more about INOV8 and get your 15% discount. Click Here.

***

Show notes

• Who is Mireille
• Living in LA, California, but originally from Cameroon, West Africa
• Growing up in Cameroon before moving over to America at 6 years old
• Wanting to finish school and to go on to college
• Being inspired by her dad who was active and loved to ride bikes
• Playing basketball, and enjoying being active
• Having ambitious dreams and a love for learning 
• Wanting to have a safe profession 
• Being interested in science and wanting to pursue college
• Studying exercise science for her undergraduate degree
• Running track in high school and being curious about distance running at college
• Wanting to pursue physical therapy and the challenges of trying to progress in the career
• Enjoying running and feeling healthier while doing it 
• Dealing with stress while at college
• Being diagnosed with Lupus an auto immune disease and the impact it had on her life
• The impacts of Lupus on her body
• Making changes and how Lupus impacted on her life
• Needing to pivot and make a change in her life
• Having a year left in school and needing to make some key decisions about her future
• Doing what she thought was best
• Needing to take a semester off from school/college
• Working as a PT assistant and getting back into running 
• Balancing health and fitness while having Lupus
• Turning to vegetarianism to help manage her Lupus
• Training for her first marathon
• Magical moments while running 
• Running in the Speed Project (2023) - running from LA to Las Vegas over a weekend
• Unlimited women - a team of 10 women, bringing diversity and awareness into the running sphere
• Dealing with challenges on the Speed Project
• Mental tips and tricks for when it gets tough 
• Race strategy and how the race worked 
• Starting to eat meat again and dabbling in veganism 
• Nutrition while running and racing and making it easy. 
• Running from Boston to NYC and becoming the first Black woman to be involved in the project with FALKE
• Working with FALKE 
• Running the Berlin Marathon
• Entering the lottery for the London Marathon
• The Los Angeles Marathon
• Working as a running coach and her coaching philosophy and values
• Coaching road, trail and autoimmune athletes 
• Education, communication, commitment and joy. 
• Why it’s more than just a training plan
• Making the training adaptable to your life
• Hosting the “Running in Public” Podcast - combining messages about running and public health.
• How to connect with Mireille on social media
• Final words of advice for other women who want to get into running
• Speaking up and the power of advocating for yourself 
• The importance of making it fun!

Social Media

Website: www.coachedbymireille.com 

Instagram: @heycoachmireille 

Ko-Fi: ko-fi.com/coachmireille 

After many years of adventure Carly found work as a Tour Leader in the Middle East for a couple of years and Syria became her home, immersing herself in to the community and culture she lived in Aleppo, Syria until March 2012.

Adventure, solitude, nature, and love for the deserts draw her back to the Middle East again and again. Gaining further knowledge and experience she worked as a freelance guide and led horse riding tours in Jordan and Georgia, and hiking and adventure tours in Sudan, Pakistan, Algeria, Oman, aswell as guiding in the ‘No go’ areas of Southern Iraq and finally back into Syria.

Over 10 years experience as a Tour Leader in the Middle East she is Qualified HEFAT (Hostile Environment Awareness Training) and Wilderness First Aid trained, an experienced horse rider and Paraglide licence holder.

***

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 Carly
• Living a unique lifestyle
• Working as a freelance guide in the Middle East and Central Asia
• Wanting to simplify her life so that she can live it
• Her love for adventure and travel
• Moving every 2 years due to her dad being in the Army
• Turning 18 
• Deciding not to go down the university route and wanting to travel instead
• Feeling liberating 
• Being a scared child
• Deciding to face her fears 
• Going on lots of solo adventures and being inspired to do even more
• Figuring it out as she went travelling around the world
• Facing the fear by doing it
• Changing in a shared dorm
• 42 years young!
• Wanting to explore the world and keep on travelling
• Henry David Thoreau quote
• Age 27 and having another pivotal trip in Namibia 
• Being inspired by other people living as guides
• Working as a tour leader in the middle east
• Living on the brink of the unknown
• Wanting to experience and feel communities 
• Going with her feelings
• Falling in love with the middle east
• Knowing there was more than her 9 to 5 life
• Living in Syria before the conflict (2010) 
• Why it’s all about the people 
• Making friends and building a community 
• Working as a tour leader
• Living in different communities in Canada, Switzerland and Florida 
• Why time is more important than money 
• Her love for running in the mountains, sleeping in a bivvy bag
• Wanting to live a life, where she is able to do all the things that are really important to her
• Learning how to paraglide
• Saying yes to lots of things
• Living a frugal life
• Riding horses and taking a horse riding tour to Mongolia 
• Women and safety while travelling in the middle east
• The importance of having respect
• Setting up downtoearthtravel.co.uk with Kara Cheshire
• Can you travel too much?
• Feeling travel burnout 
• When travel lost its purpose 
• Advice for women who want to make a change
• Letting go of attachments
• Starting to doubt her life choices during covid
• Training to run around Mount Blanc
• The covid years 
• Having a routine and taking a big rest from the world
• Feeling scared and anxious before travelling again 
• Getting older and dealing with the future
• Building a tiny home in an orchard
• Doing mini adventures and finding the sweet spot
• Guiding in Mongolia 
• Getting serious with her running and building up time on feet
• Ultimate Direction - Fast Packing Pack 
• Advice for women who want to be more adventurous and travel more
• How plans can change and evolve and why you don’t need to have it all figured out before you start.

Social Media

Website: www.downtoearthtravel.co.uk 

Instagram: @carly_fillis 

Gráinne Moss is arguably Irelands most accomplished female open water swimmer. 

At 16 she was the first female to represent Ireland in open water swimming at the World Championships. 

At 17 she became the first Irish woman to swim the English Channel. She has continued to achieve many firsts including the first Irish woman to swim Cook Strait (2001) Foveaux (2022), Lake Taupō (2021) and the Channel of Bones in Hawaii (2023). 

Gráinne holds three Triple Crowns of Open Water Swimming (awarded when a swimmer has completed three of the toughest swims in any nation) - including appropriately the Irish and New Zealand Triple Crowns given she was born in Ireland and moved to New Zealand in 1998.

Since 2022 Gráinne has teamed up with Kenzie's Gift to use her swims as an opportunity to raise vital funds for this important charity which cares for children and young people who have experienced serious loss and grief. 

Her next adventure is in May this year when she will swim the famous straits of Gibraltar crossing from Africa to Spain.

***

 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 Gráinne
• Being born in Ireland
• Emigrating to New Zealand at the end of the 90s
• Living in Wellington, New Zealand
• Representing Ireland and the first Open Water Swimming Championships (1986)
• Her early years and memories of water 
• Being spotted as talented at swimming at 6 years old
• Wanting to better herself and try new things
• Swimming for Bangor Swim Club 
• Making the transition to open water swimming
• Meeting people from around the world who loved open water swimming
• The pressure of swimming competitively and wanting to swim well
• Getting married and having 4 children 
• Swimming through out the years
• Getting back into big swims in 2021
• Lessons learning from the big swims
• Making an emotional commitment to the swim
• Keeping motivated while waiting to compete the big swims
• Having her family involved in the big swims
• What the journey of a swim looks like 
• Swimming the Channel of Bones in Hawaii (43km)
• Having anxiety and neves before the swim and feeling full of doubt 
• Taking medication for sea sickness
• Swimming for charity - Kenzie’s Gift 
• Training and maintaining swim fitness
• Working with a swim coach (Phillip Rush) and the importance of stretching
• The importance of recovery 
• Handing changes in her body over the years
• Being aware of her body
• Not using a watch or GPS
• Learning how to train smart 
• Nutrition while swimming and getting the fuel needed to complete the big swims
• Homemade leek and potato swims for the cold swims
• PURE Sports Nutrition 
• The importance of feeding fast 
• Digging deep and getting through the dark/tough moments
• Taking it one stroke at a time
• The next swim challenge in May
• Swimming from Spain to Morocco - The Straits of Gibraltar 
• How to connect with Gráinne 
• Final words of advice for new swimmers and swimmers who want to take it to the next level
• The power of finding your community

Social Media

Website: grainnemoss.com 

Instagram: @swimirishkiwi 

Charity: Kenzie’s Gift supports the mental health of tamariki (children) and mātātahi (young people) affected by serious illness or grief.

Link to Fundraising: winter-swim-challenge-2024.raiselysite.com/grainne-moss

Dr. Meera Velankar, a mother of two with a doctorate in life sciences, embarked on a transformative journey over a decade ago. Feeling unfit and discontent, she turned to cycling, becoming a seasoned endurance athlete since. 

Her achievements include completing numerous running and cycling events, earning the title of an Ironman 70.3 finisher, and conquering the Super Randonneur norm three times, with a podium finish at the Tour of Nilgiris.

In 2022, Meera made history by setting a Guinness World Record for a self-supported cycling journey from Agra to Umlingla, covering a distance of 1,835 km in 19 days, 7 hours, and 18 minutes. This remarkable feat, accomplished with Utkarsh Verma, traversed five passes with an elevation of 19,000 meters, equivalent to climbing Mount Everest twice.

During this podcast, Meera shares insights into her journey, emphasising the importance of setting goals and pushing boundaries. Drawing inspiration from fellow cyclists, she advocates for spending more time outdoors and pursuing dreams. 

Learn more about Meera's adventures and her passion for motivating other mothers by listening to her story on the Tough Girl Podcast.

***

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 Meera
• Getting her doctorate in life sciences at 26
• Having 2 daughters
• Realising that she was obese 
• Starting to walk and to get into running
• Setting her first cycling challenge
• Cycling 800km in 8 days with a lot of off roading and climbing in 2011
• Receiving support from the male participants
• Wanting to take her cycling further
• The importance of working towards goals
• Taking part in stage events 
• 2012 getting involved in Super Randonneur
• Getting use to cycling on her own
• Taking on new challenges every year
• Wanting to move away from organised events and create her own challenges
• Deciding on challenges/events and the planning and preparation involved.
• Using her research skills from her PhD to plan her routes 
• Being inspired by Cat Dixon and Raz Marsden. The women’s tandem around the GWR holders. (You can listen to Cat and Raz on the TGP)
• Meeting Laura from SteLa Tandem - Around the word - mixed pair GWR holder.
• You can listen to Laura Massey-Pugh on the TGP - Her Inspiring Journey Around the World - 180 days on the back of a tandem. 
• Book: The Next Everest by Jim Davidson 
• Taking on 3 different routes/challenges with different partners, self supported. 
• Riding Kanyakumari to Kashmir Route (K2K) 3,800km in 18 days, self supported.
• Riding The Golden Qualdilateral (network of national highways connecting Delhi, Chennai, Kolkata, Mumbai in four directions) 6,000+ km in 41 days
• Riding East to West - known as the "the other k2k" in cycling circuits. 
• Having a supportive husband 
• Social issues of riding a tandem bike with a male partner who is not her husband. 
• The challenges of tandem cycling 
• Riding Umling La Pass on a tandem bicycle, which is the highest motorable pass (19,024ft) in the world.
• The many names of the tandem bike
• Having support from the Indian Army and Indo-Tibetan Border Police (ITBP)
• Communication and needing to rely on local people and their local knowledge
• Fitting in cycling around her life and family 
• Focusing on high altitude cycling and the lessons she’s learned 
• How to connect with Meera 
• Final words of advice to encourage you to spend more time in the outdoors and to follow your dreams
• Take the first steps to pursue your dreams 

Social Media

Website: www.pedalmummy.com/meera/index.html 

Instagram: @meeravelankar

Join us for an exhilarating journey into the world of long-distance hiking with Arlette Laan, affectionately known as "Apple Pie." 

In this episode, Arlette shares her awe-inspiring tale of becoming the first woman to hike all 11 National Scenic Trails in the USA, covering over 35,000 miles on foot. From her childhood adventures in Holland to navigating the rugged terrains of America's most iconic trails, Arlette's story is one of perseverance, passion, and the sheer joy of exploration. 

Tune in as she delves into the essence of long-distance hiking, the challenges she faced along the way, and the profound lessons she learned from her epic adventures. Whether you're an avid hiker or simply someone who loves a good adventure story, this episode is sure to leave you inspired and itching to hit the trails!

***

 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 Arlette?
• Being born in Holland
• Living in Boston, USA
• Getting the trail name ‘Apple Pie’
• Growing up in Holland and having a typical childhood
• Moving over to California after college 
• Visiting Switzerland and getting into backpacking 
• The hiking culture in the Netherlands 
• Starting with the Pacific Crest Trail (PCT) in America in 2003
• Learning more about the long distance trails
• What she loves about long distance hiking 
• Being empowered after reaching her goals
• How hiking has changed over the years
• The social aspect of hiking
• Not being an ultra light fast packer
• What a typical day hiking looks like
• Having dinner at 5pm and then carrying on hiking 
• Finishing up the 11 National Scenic Trails 
• Not giving her body the rest she needed 
• Pushing harder while hiking 
• Dealing with the heat and humidity and struggling to hit the 25 miles per day needed
• Advice for recovery and why taking time off is a good thing
• Eating well while hiking 
• Cooking v cold soaking 
• Food chat!
• Wearing dresses while hiking 
• Hiking through all seasons
• Tips for winter hiking 
• Feet and shoes for hiking 
• Road walking with a pack
• Hiking with poles 
• Fitting hiking into her life and working as a hiking guide
• Hiking all of the 11 National Scenic Trails in the States 
• Putting a plan in place in 2018  
• Speaking with ‘Buck 30’ (Brian Tanzman)
• Planning and preparation for the final few hikes 
• Dealing with aggressive barking dogs
• North Country Trail (4,600 miles) 
• Advice for when it gets tough on a hike 
• Making her goals smaller 
• Keeping track of expenses while on trail
• Paying for breakfast as it’s a better deal than dinner
• Advice for hiking the Te Araroa (TA), New Zealand 
• Skipping the road walks in New Zealand
• Hiking in Nepal
• Hiking in Europe
• Preferring to hike in the wilderness
• Going back to hike the Arizona trail
• Wanting to thru-hikes the trails that she section hiked 
• Wanting to ‘redlining’ the White Mountains guide book (1,440.4 miles ) 
• How to connect with Arlette on social media #ApplePieHikes
• Selling sock dolls (only sold/shipped to the US)
• Redline Guiding
• Final words of advice 

Social Media

Website:  www.arlettelaan.com

Instagram: @arlette_laan 

In this episode, we embark on a journey with Lauren Beihoffer, a trail and ultra-running enthusiast residing in Tennessee, USA. As she prepares for a 100-mile race in the rugged mountains of Virginia, Lauren shares insights into the physical and mental challenges she faces and offers valuable advice for fellow runners, particularly women over the age of 40.

Lauren's love for running runs deep, having discovered it in her 30s and gradually progressing into the world of trail running. Through trial and error, she has gained valuable knowledge, emphasising the importance of self-compassion and honesty in balancing training with life's demands.

With a passion for helping others, Lauren specialises in working with women over 40, offering guidance on improving sleep quality, nutrition, and managing conditions like Polycystic Ovary Syndrome (PCOS). She highlights the significance of metabolic efficiency training and advocates for a balanced approach to nutrition, emphasising the importance of real food over supplements.

As Lauren shares her wisdom, she addresses the common feeling of imposter syndrome when pushing beyond one's comfort zone. Her final words of advice resonate deeply, reminding us that growth often occurs outside our comfort zones, and it's okay to embrace the uncertainty that comes with it.

Listen to Lauren on the Tough Girl Podcast as we navigate the trails of life with her, finding inspiration and guidance for our own journeys along the way

***

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 Lauren
• Living in Tennessee in the USA
• Her love for trail and ultra running 
• Tapering for her 100 miles race in the mountains of Virginia 
• The uncertainty feeling before a race
• Managing the various mental and physical challenges as they arise
• Dealing with the uncertainty
• Advice and tips for tapering before a race 
• Reducing your alcohol consumption 
• A glass of wine before bed…. What the sleep studies show 
• Working with women over the age of 40
• Advice and tips for improving sleep quality
• Her love and passion for running 
• Coming to running in her 30s
• How her running journey progressed
• Getting into trail running 
• Gaining new knowledge in running via trial and error 
• Getting serious with running 3/4 years ago
• Fitting ultra training in with your life  
• Having self compassion and taking an honest look at your life
• Nutrition and why it’s so important 
• Dealing with PolyCystic Ovary Syndrome (PCOS)
• Metabolic Efficiency Training - a concept developed by Bob Seebohar in 2003 
• Good nutrition occurs on a spectrum 
• Practical nutrition for before, during and after the 100 mile race
• Eating real food and taking sports supplements
• Connect with Lauren on the socials 
• Final words of advice 
• Why it’s normal to feel like an imposter when you are pushing outside your comfort zone

Social Media

Website: www.misfitmountainathletics.com

Instagram: 

@lauren_runswild

@misfitmountainathletics

Facebook: @LaurenRunsWild

Hey Hey, it's Sarah Williams from the Tough Girl Podcast, and I'm thrilled to share with you my latest solo episode reflecting on my unforgettable journey hiking the 3,000km Te Araroa Trail in New Zealand.

Sponsored by Zoleo #ChallengeWithZOLEO, this episode dives deep into the highs, lows, and everything in between of my epic adventure.

Join me as I address questions from listeners about a wide range of topics, including solo hiking as a woman, hitchhiking, hygiene, nutrition, and more. I share it all.

I'll take you on a journey through the stunning landscapes of both the North and South Islands, highlighting memorable moments like canoeing adventures and breathtaking views on the Tongariro Alpine Crossing.

Whether you're a seasoned hiker or dreaming of your first big adventure, this episode offers inspiration, practical advice, and a glimpse into the transformative power of outdoor exploration.

Listen now and be inspired to take on your next personal challenge or adventure.

***

Show notes

• Intro
• Sponsored by Zoleo #ChallengeWithZOLEO 
• Who am I? 
• The challenge - to hike 3,000km on the Te Araroa Trail
• Planning & Preparation episode 2nd November 2023
• Why it’s not your typical wilderness thru hike
• North Island Stats 
• Questions from listeners, tribe members etc
• Safety for a solo women - men on the trail, wild camping, hitching
• Hitching
• Purist and EFK (Every F***king Km)
• Inov8 trainers - get a 15% discount here 
• Trail Angels V Trail Entrepreneurs 
• Koha V Donations
• Enjoyment of the North Island
• Canoeing 
• Highlights - Timber Trail, Tongariro Alpine Crossing, Colonial Knob Walkway
• Costs from the North Island 
• Reaching Wellington and having a Christmas break
• South Island 1st January 2024 - 6th March 2024
• Planning…. Verses being spontaneous
• Breaking down the challenging days
• Rivers in New Zealand
• Hiking in Wales, Tryfan and Welsh 3000s 
• TA - Navigation and GPS
• Whittakers Creamy Caramel Chocolate 
• Food, resupply, bounce boxes, being gluten free
• Wildlife encounters, sandflies 
• Hygiene - Pee, Poo Periods
• Equipment - loves and hates
• Department of Conservation (DOC) Hut pass  
• Highlights from the trail
• Advice for hiking the trail
• TA Resources page on the Tough Girl Website 
• Final stats 
• Regrets
• Learnings
• What’s next 

Social Media

Instagram: @toughgirlchallenges  

Facebook: @ToughGirlChallenges 

Youtube: @ToughGirlChallenges