Tough Girl Podcast

In this special reflections episode, I, take you through my journey over the past six months and share my plans for the rest of 2024. Celebrating nine years of the Tough Girl Podcast, I'm recording from my bedroom on the Wirral, UK, offering a personal insight into my life. I'll recount my adventures, starting the year in Wellington, New Zealand, and returning to the UK in March. You'll hear about the highs and lows of walking the Camino via De La Plata, dealing with physical and emotional challenges, and my personal health journey, including gut health improvements and medical support. I'll also discuss the financial challenges of maintaining the podcast, the support from my Patreon community, and my strategies for growth on Instagram and YouTube. With nearly 3.5 million downloads, I'm focused on reaching over 1,000 episodes and continuously improving my craft. Looking ahead, I'll talk about walking the South West Coast Path, participating in the Armchair Adventure Festival, Tremula Festival in Brighton and continuing my health and fitness regimen. As I prepare for new podcast episodes in September, I'll express my gratitude to you, my listeners and supporters. Join me for an honest, inspiring, and motivational episode as I reflect on my journey this year and share my future aspirations. Thank you for being part of the Tough Girl Podcast community and for your unwavering support. *** 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 Intro 9 year Anniversary of the Tough Girl Podcast Based on the Wirral, UK Recording from my bedroom Snake Plant benefits Recording from my bed Find out more info about me Quitting my job in 2013 Travelling for 2 years Starting Tough Girl Challenges Taking on challenges from the Marathon des Sables, to hiking the Appalachian Trail in 100 days My mission to increase the amount of female role models in the media especially in relation to adventure and physical challenges Sharing my adventures Sharing my stories on other podcasts Ask me a question via Instagram Sharing to be more transparent Why I'm not complaining Recording at the end of July Where have the past 6 months gone? Starting the year in Wellington, New Zealand Listen to the New Zealand episodes Back to the UK in March Camino V New Zealand YouTube shorts and why it didn't work for me Total stats and tracking my walks (distances, accommodation, costs etc) Getting stung by bag charges The challenges on the Camino Emotional wobble Dealing with negative thoughts Blisters, and feet issues Nutrition and food and the challenges and consequences Not feeling good Am I tired or just being lazy Starting to note appreciate what I was doing What am I doing? Am I enjoying this? Do I need to take a step back and do something different? Having plans change and cancelled Cotswold Way with Gemma Not being able to make any more decisions Watch the Cotswold Way Vlogs on Youtube Getting a Drs appointment and having a blood test done Blood test results Going to AIM - Hoylake Using the rebalance bed for sleep Seeing Doctors, and naturopath All the tests being done. Vitamin I Needing to improve my gut health July…. Needing to make money Patreon numbers declining Off to Work Starting to feel better and having more energy Armchair Adventure Festival Running an Adventure Planning Workshop Live podcast episodes from the festival coming out in the late September Walking the South West Coast Path (SWCP) - UK National Trail (630 miles) Making my way to Minehead Working with ZOLEO #ChallengewithZOLEO Not having a hard deadline Tremula Festival 20th September, Brighton Francesca Turauskis - Advocate for Adventure & Epilepsy, walked the Camino de Santiago solo. May 21st 2019. Catching up with friends September and planning to be home for October, November and December Needing to stop and take a moment. Trying to do to much Trying to figure out how I can fit everything in Mobility training with Franco Strength training Run club? Editing the vlogs for New Zealand and SWCP Health, fitness, vitality, strength New Tough Girl Podcasts interviewing happening in September Podcast numbers Coming up to 3.5 million downloads Patreon - regular source of income which helps to fund the running costs of the podcast Focusing on what I can control How can I add value? How can I get better? Being able to talk to people Goal to get over 1000 episodes Instagram - 13.1k followers Facebook - over 5k Youtube growth…. Editing and the creative process The next reflections episode to happen at the end of the year Thank you for listening and for your support Social Media Website: www.toughgirlchallenges.com Instagram: @toughgirlchallenges Facebook: Sarah Williams

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

Pelumi Nubi is a purpose-driven travel content creator and connector who thrives on exploring less commonly visited countries. Currently living between London and Dubai, she calls both the UK and Nigeria home. Having ventured to over 80 countries across six continents, her engaging content inspires her community to embrace life with fearlessness and embody true freedom. She is committed to showing that travel can be safe, easy, and achievable, particularly for Black women who want to travel solo. Pelumi has recently achieved an incredible milestone, becoming the first Black woman to drive solo by road from London to Lagos, covering over 10,000 km in 74 days. Additionally, she was recently appointed Ambassador of Tourism in Lagos State, Nigeria. *** 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 Pelumi Growing up in Nigeria Moving to the UK aged 10 Relocating to Dubai in 2023 Her passion for travelling Being bullied and diagnosed as dyslexia Visiting over 80+ countries Why travelling can be easy, safe and doable for solo travellers Academic life and the end of her PHD Pivoting from science to travel Her road trip from London to Lagos Early travel memories Doing a global leaders program and spending time in India Is travel/content creation a viable career option? Why no knowledge is wasted knowledge Using her research background to plan her Lagos trip Living her life in chapters Deciding to drive to Lagos and how much time to plan for the adventure The power of having mentors Needing more time to plan and deciding to delay for a year Starting 24th January 2024 Naming her car 'Lumi' and the reasons behind the name Keeping costs down Her route - UK, ferry to France, then Spain, ferry across to Morocco and then down the West coast of Africa Putting measures in place to keep herself safe Being more excited about the journey, than the fear Working on her mindset to keep going, despite the naysayers Refusing to read comments and not engaging Setting other goals for the journey Feeling like a failure after the end of her phd and not getting to be called Dr. Needing to do a hard thing Wanting to re-write the narrative about how she felt about herself Not seeing people who looked like her doing over landing trips Wanting to inspire other Black solo explorers to go on an overland trip Wanting to show off the beauty of the different countries in Africa Wanting to go at a slower pace Why it was chaotic on the road Daily routines and figuring out where to sleep at night Meeting new people and feelings of loneliness Why a smile is the universal language Africa is not a country Riding the Iron-ore train and the reality of what it's like Being a Black woman solo traveller and the differences between travelling in Europe and Africa Why you should start local People not believing that she was doing the adventure solo Sexual harassment while traveling How to connect with Pelumi and follow her adventures Future travel plans NDAs Not wanting to play it safe Just do it… Advice for women who want to get travelling and to make a pivot in their live The power of daily habits and why they are so important Keep the promises that you make for yourself Why the magic is in the doing. Social Media Website: www.peluminubi.com/s-projects-side-by-side Instagram: @pelumi.nubi Twitter/X: @peluminubi_

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

Kelly Smith is a trailblazer in the UK triathlon community, known for her pioneering work as the founder of The Black Tri Tribe (BTT), the first triathlon club specifically for Black people in the UK. On this episode of the Tough Girl Podcast, Kelly shares her inspiring journey from a private triathlon enthusiast to a public advocate for inclusivity in sports. Kelly's initial foray into triathlons was a personal endeavour, but her passion for the sport soon evolved into a mission to break down barriers and create a supportive community for Black athletes. She first spoke about her experiences on the Tough Girl Podcast on February 24th, 2022, detailing the challenges she faced and the pivotal moments that led to the creation of BTT. In September 2022, Kelly officially launched The Black Tri Tribe, starting with a survey to understand the needs and barriers within the triathlon community. The feedback highlighted a recurring theme: the need for greater inclusion. BTT was born as a community organisation dedicated to addressing these issues, organising events, and fostering a welcoming environment for its members. Throughout the episode, Kelly discusses the highs and lows of running BTT while working a full-time job, including the expansion of the club from Brighton and London to Birmingham. She shares insights from hosting panel discussions on diversifying triathlon, and the importance of community support in maintaining motivation when things get tough. Kelly's commitment to BTT goes beyond organising events; it's about creating a space where Black people and People of Colour feel welcomed and supported in the outdoors. Despite the challenges and the risk of burnout, her dedication remains unwavering, driven by the belief in the power of community and the importance of inclusivity in sports. Tune in to hear Kelly Smith's story, her vision for BTT, and her advice for anyone considering taking up triathlons: "Why you should 'Try a Ting'." Join us as we celebrate the journey of a remarkable woman making a significant impact in the world of triathlon. *** 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 Kelly Smith Being the founder of The Black Tri Tribe (BTT) First speaking to Kelly on the Tough Girl Podcast - Feb 24th 2022 - Kelly Smith - On the Go - Being passionate about the outdoors. Keep her triathlons private Spending a year doing different things, from swimming to SUPs Being asked about her triathlons Signing up for a local triathlon event Starting the BTT in September 2022 Starting with a survey to find out what was missing Living in an echo chamber via social media Figuring out what were the barriers were Having - inclusion come up over and over again Why the BTT is a community organisation Putting on events The next steps in building the BTT Starting with the social media Being receptive to feedback Finding out the distances that people want to do What is realistic? Is a sprint triathlon entry level? The BTT special Not enjoying running Why can't tri including walking Spending a year figuring out her life Not being very good at admin Not asking for help Getting a committee together - June 2023 Getting admin help November 2023 Expanding from Brighton and London to Birmingham People didn't know where to get gear from People needing support from their community Hosting panel discussion - on how to diversify the sport of triathlon Working a full time job and running BTT Not sleeping and feeling close to burn out Making thing happen - takes hard work and consistency Not being able to train Not having life - BTT has become her life Having bills to pay and funding the BTT The opportunity cost How long can Kelly do this for Getting burnout by social interaction and not by the work The quiet year Why don't Black people go into the outdoors? Gaining a variety of new qualifications Not expecting it to be so difficult Maintaining motivation levels when things aren't going to plan Being supported by her community Women supporting women The power of having other people believing in you Why things can just take time Sue - member of the BTT - her story and doing a BTT Special Triathlon Future plans for the next 6 months Ebony Hikers Walks Triathlon 7th June 2025 - tickets are available now Why the triathlon is for everyone Why the training session are for Black people and People of Colour only Aiming to be as inclusive as possible The minority within the minority Why the day of the triathlon is a celebration Why we are the most connected and most disconnected we've ever been How to connect with Kelly How the events have grown over the years Final words of advice Why you should 'Try a Ting' Social Media The Black Tri Tribe - Community organisation. The first triathlon club for Black People in the UK. Website: https://the-black-tri-tribe.square.site/ Instagram: @blacktritribe @kellysmith.onthego Facebook: @blacktritribe