Tough Girl Podcast

Christine Yu is an award-winning journalist whose work focuses on the intersection of sports science and women athletes. Her writing has appeared in Outside, The Washington Post, Time, Runner’s World, and other publications. She’s a lifelong athlete and yoga teacher who loves running, surfing, and skiing. She lives in Brooklyn, New York. About the book:  “In the past half-century, women have achieved remarkable progress in the realm of athletics. More women are participating in sports and maintaining an active lifestyle throughout their lives. Whether they're elite athletes striving for excellence or passionate amateurs enjoying their athletic pursuits, women deserve a sports culture that empowers them.  This culture should offer training programs and equipment specifically designed to support their unique physiologies, along with nutrition and injury prevention guidelines grounded in scientific research and tailored to their individual experiences. Unfortunately, women have often received guidance based on research that fails to consider their distinct experiences and physical characteristics. Much of what we've accepted as the standard in exercise and sports science is rooted solely in studies conducted on men. But the landscape is changing for the better. Researchers are now conducting more inclusive studies to close the gender data gap. They're investigating how women can enhance their athletic performance, reduce the risk of injury, and maintain good health. In 'Up to Speed,' sports and health journalist Christine Yu unravels myths and dissects gender bias in light of real science. She advocates for new approaches that empower female athletes to excel at every life stage, from adolescence through adulthood, encompassing pregnancy, menopause, and beyond.  Christine delves into the latest research findings and shines a light on the researchers, athletes, and advocates challenging the status quo. They are pioneering innovative solutions to enhance the active and athletic lives of women and girls, ushering in a new era of gender equality in sports science and performance.” *** The Tough Girl Podcast is being sponsored throughout January by ZOLEO. #ChallengeWithZOLEO ZOLEO connects with your phone to provide seamless global messaging that follows you in and out of mobile network coverage — plus added safety features you can count on worldwide including industry-leading SOS alerting features. 24/7 monitoring and 24/7 access to non-emergency medical advice, check-in and weather forecasts. ZOLEO offers unmatched peace of mind for you and for everyone waiting at home.  Stay connected and safe while doing what you love. Hit the subscribe button to stay updated on the incredible journeys and stories of tough women. New episodes LIVE every Tuesday and Thursday at 7am UK time. *** Show notes Who is Christine Being based in New York Growing up in Connecticut  before moving to San Francisco Being sporty from a young age and always being active  Getting into running, strength training and yoga Working in the non profit sector for 10/15 years before making the switch to journalism Wanting to write and tell more stories Taking time off after having her first child Combing her love for writing with her love for sports, science and health  Wanting to focus on issues relating to women, women’s health and women’s sports Being curious and wanting to know more  The lack of easily accessible information available for women Wanting to learn how to make her body more resilient Wanting to improve her health and wanting to move her body in a way that makes her feel good Wanting to be strong and healthy over the long term The starting point with research Knowledge from print magazines….. which wasn’t women specific  Looking at more specific sports science research  Dr Stacy Sims: ROAR  The lack of knowledge for women who want to do strength training  More women getting into strength training  New Book: Up to Speed: The Groundbreaking Science of Women Athletes Where the idea came from and how easy it was to get it published  Only 6% of sports science (2014-2020) studies focus on issues related to women Why do we know so much less about women’s physiology? What are the implication due to the gender data gap? What you can expect from the book - information on the menstrual cycle, breast health, sporting gear, injury rates and chapters devoted to the life stages of a women’s life ‘Women are Not Small Men: a paradigm shift in the science of nutrition’ - TED Talk  How to study women with the challenges of women’s menstrual cycle The blindspots in science  Leaving women out of the narrative Hormones related to the menstrual cycle and how they can impact performance  Noticing the trends when tracking your period Don’t blame yourself - blame your hormones  Peri-menopause and menopause where is the science? Food and nutrition  Weight and performance  Relative energy deficiency in sport (RED-S) How to connect with Christine Final words of advice for women who want to learn more about the science Pay attention to your own body, track your cycle and see how your body responds throughout the month Dr Stacy Sims  Feisty Menopause  Be a critical consumer of the media you are consuming     Social Media Instagram: @cyu888  Substack: christinemyu.substack.com  Book: Up to Speed: The Groundbreaking Science of Women Athletes

Nikki Love is an adventure runner, a sports psychology under-grad, and a motivator of dreaming big, taking action and achieving extraordinary goals. Nikki turned 50 in 2017 and decided it was time to take her love for travel, marathon running, and cross-country running to a new level.  She is now on a mission to run across, around, or through as many countries that her feet can take her, bringing as many people as she can along for the run. Her big adventures include running 63 marathons in 63 days through the UK to celebrate her 50th birthday, a craic of a 750 mile run around Ireland, a runcation through Malta and around Gozo, a jolly jaunt across the Netherlands, an extremely muddy and cow-pat laden run from top to bottom of Wales, a 40 day x 1,000 miles treadmill run, and on July 16, 2023 at the age of 56 Nikki set the women’s record for running across Australia from Perth to Sydney 4,044kms in 76 days, 3 hours and 43 minutes. Driven by her curiosity to answer the question “I wonder if I can do that…”  Nikki shares her adventures – the highs, lows, fun, tears and her experience of overcoming fears, doubts and obstacles as she navigates perimenopause – through her writing, speaking and film-making.  Her goal is to help women know and own their place and space in the world and to keep believing and backing themselves. Listen to the previous TGP episode with Nikki. 30th July 2020 - Adventure Runner, Ran 63 marathons in 63 days in 2017 *** The Tough Girl Podcast is being sponsored throughout January by ZOLEO. #ChallengeWithZOLEO ZOLEO connects with your phone to provide seamless global messaging that follows you in and out of mobile network coverage — plus added safety features you can count on worldwide including industry-leading SOS alerting features. 24/7 monitoring and 24/7 access to non-emergency medical advice, check-in and weather forecasts. ZOLEO offers unmatched peace of mind for you and for everyone waiting at home.  Stay connected and safe while doing what you love. Hit the subscribe button to stay updated on the incredible journeys and stories of tough women. New episodes LIVE every Tuesday and Thursday at 7am UK time. *** Show notes Who is Nikki Being an adventure runner 56 years young Speaking with Nikki in 2020 on the TGP  A quick recap of Nikki’s previous challenges Reflecting back on 2020 and 2021 Coming up with idea to do a ‘training run’  on a treadmill  Running 1000 miles and tearing tendons in her toes which ended her adventure Learning that she could do hard things  Setting herself up to run across Australia for real  Dealing with multiple peri-menopausal symptoms 2021- deciding to run 100 marathons in 100 days Getting a stress fracture in her pelvis  Starting a process to understand what was going on in her body  Getting advice to downgrade her ambitions and dreams  Being stubborn and wanting to figure out a way to achieve her goal at 56 of running across Australia  Figuring out what was going on and getting advice from doctors  Starting on different versions on HRT Being encouraged to stop doing her exercise  Having bloods taken and doing MRI scans - privately  Speaking to as many people as possible to come up with solutions Figuring out that her body wasn’t absorbing the hormone therapy  Going back to basics - getting back to a good diet and doing strength training  Taking 2 years to recover from her pelvis stress fracture  Feeling sad and frustrated  Not being willing to give up on her goal Starting to wonder if it would be possible for her to run across Australia  Starting to do more planning and putting dates in place  Dealing with setbacks along the way and why it wasn’t easy  Setting the start date for 1st May 2023 Being supported by her partner  Hiring a camper van and driving from Jhalong to Perth and getting to see the route in reverse.  Going after a Guinness World Record to be the fastest women to run from Perth to Sydney  76 days 3hrs and 43 mins * (waiting to see if it will be accepted by Guinness) Having to increase her running distances pretty quickly and averaging about 53km per day  Getting into a flow with the running after 2 weeks Dealing with the traffic which was much more intense than she was expecting  What a typical day looked like How her experiences helped her to keep on going when times got tough Having a mantra in the morning  Start off slow and I’ll get into a flow Challenges with animals! Physically not feeling too bad, but mentally feeling very drained and tired Listening to binaural music to calm her body down and the importance of sleep to help with recovery  Dealing with the adventure blues after the challenge Making the decision to go to university to study sports psychology Applying to Loughborough University Becoming more aware of her time line and getting older How you can connect with Nikki and follow along with her journeys Nikki is also blogging about her run on her website Wanting to keep her adventure passion alive  Feeling that you can - requires that you back yourself Keeping telling yourself that you can.   Social Media Website: www.nikkilove.co.uk  Instagram: @nikkiloveruns 

Sue Stockdale, the first UK woman to reach the magnetic North Pole, shares her inspiring journey and the valuable life lessons she learned from extreme exploration. She emphasizes the importance of an adventurous mindset and the power of self-belief. The podcast also delves into team dynamics, the impact of surrounding oneself with encouragement, and the purpose of the Tough Girl Podcast in providing access to diverse and inspirational voices.

A self-proclaimed late outdoor bloomer, Kimberly began exploring life outdoors after purchasing a folding kayak, which she credits with changing her life.  What started as an impulse purchase put her on a path of adventure, and she now travels around the world with her dog (Bentley), camping, kayaking and stand-up paddle boarding.  Learning as she goes along, she documents her travels on her instagram page, in hopes of inspiring and empowering other women to have solo adventures. *** The Tough Girl Podcast is being sponsored throughout January by ZOLEO. #ChallengeWithZOLEO ZOLEO connects with your phone to provide seamless global messaging that follows you in and out of mobile network coverage — plus added safety features you can count on worldwide including industry-leading SOS alerting features. 24/7 monitoring and 24/7 access to non-emergency medical advice, check-in and weather forecasts. ZOLEO offers unmatched peace of mind for you and for everyone waiting at home.  Stay connected and safe while doing what you love. Hit the subscribe button to stay updated on the incredible journeys and stories of tough women. New episodes LIVE every Tuesday and Thursday at 7am UK time. *** Show notes Who is Kimberly and what does she do Kimberly's happy place Always being drawn to water, even as a child Learning to swim at a young age Discovery of her passion for kayaking Going on a 6-day kayaking trip in Canada Not having her own kayak Obtaining a folding kayak and practising in her living room Overcoming barriers, pursuing her goal of spending time on the water Solo kayaking safely Being a very introverted person Kayaking as therapy Mountain lakes kayaking Disconnecting from the world while connecting with nature Giving peace of mind to friends and family Bently, her little adventure buddy Describing Bentley and matching hats with him Not going into the same place twice Using Google Maps to see where she can go Paddling for hours without feeling hungry Usually kayaking with canned wine Naming her kayaks and their stories Feeling judged for paddling alone Having fears and concerns all the time The struggle of being a woman of colour Safety measures while camping Solo kayaking experience in Norway Insights on solo outdoor adventures, gear choices, and safety planning Finding like-minded people for outdoor adventures Final words of advice   Social Media Instagram: @paddlingwithbae   

Meaghan Hackinen, a bikepacker and writer, talks about her new book 'Shifting Gears: Coast to Coast on the Trans Am Bike Race'. She discusses her ultra-endurance races, training routines, mental preparation, and her experiences touring the Dark Divide. Meaghan also shares her journey of writing the book and her habits and preferences. The chapter concludes with a conversation about beach vs. mountain preferences and gratitude to the guest.

Sarah Thomas, ultra-marathon swimmer and breast cancer survivor, talks about her world record swim in Lake Champlain, her battle with cancer, and her historic swims across the English Channel and North Channel. She discusses the physical effects of long-distance swimming, her love for open water swimming, and her future swimming goals.

Rebecca's story starts in the North East of England, where she grew up on a smallholding in an area with little ethnic diversity. Influenced by her mom's passion for animals, she pursued a dream of becoming a vet and moved to Liverpool for University.  As a young mom, she discovered tennis and joined a fitness group before her journey led her to running. Residing at the foot of the Pennines in West Yorkshire with her husband and two children. Rebecca turned to running in 2021 as a way to escape life's demands of a busy family life and the stress of running a veterinary practice during Covid. In 2022, she set her first trail race goal, a 16k trail race in the Lakes.  Rebecca's story also includes her involvement with Black Trail Runners, where she found community and purpose. She shares her experiences, from Endure 24 to the 3 Dales Marathon in North Yorkshire.  Rebecca shares more about why she wants to  participate in challenging races, how she build inner strength, and expands her comfort zone. She candidly discusses her experiences, of training for and running in the mountainous  Adidas TERREX Infinite trails race in Austria. Plus how she completed her longest run to date, 77k on the Peak Divide running from Sheffield to Manchester through the Peak District. *** 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 Rebecca Her early years in the North East of England Growing up on a small holding  Living in the least ethnically diverse place in the whole of the UK Being influenced by her dad who was super sporty Her mum’s passion for animals and how it influenced Rebecca into wanting to become a vet Having one cat  Studying to become a vet at Liverpool University  Being use to working hard and dealing with pressure and stress Gaining work experience at every opportunity Not being able to do sport while at university  Moving to a more diverse city  Growing up in white spaces Not being a runner Having her first child in 2014 and feeling a bit lost  Getting into tennis and starting to play on a regular basis Having her 2nd child in 2018 and joining a mums fitness group The impact of covid while working as a vet   Getting into running in 2021 Living in West Yorkshire at the foot of the Pennines  Running to have time to herself and to get away from everything  Deciding to set a running goal in 2022 and entering her first trail race (16k trail race in the lakes) Her journey with Black Trails Runners, where it all started Watching Martin 'MJ' Johnson in the film - ‘Run to the Source’ made with Patagonia  Feeling uncomfortable, weird and isolated  The sense of satisfaction after completing her first race Finding her community and what she wanted to do Getting more involved in BTR and what that looked like Connecting with an online community via social media  Endure 24 with BTR   Signing up for the 3 Dales Marathon, North Yorkshire  Not eating or drinking enough and how it impacted her race Building inner strength and dealing with the hard moments while out on the race Entering the growth zone and expanding your comfort zone Signing up for 2 more races Running The Haworth Hobble in winter  Running the Peak Divide (a 2 day ultra - running from Manchester to Sheffield)  Singing up to do Infinite Trails  Fitting in training around her life and what it looks like  Liking routine and liking to be busy Why it’s about the journey  Deciding to apply to run in her first mountain race and becoming part of the first all female, all black running team Needing to be prepared Working with a running coach - Sam from Kings of the Wild Frontier Having the opportunity to train in Chamonix and Snowdonia and spending time as a team Running the “Short Leg” as part of the relay - 21k, 1900m of climbing!  Running the 10k technical descent and the concentration needed to get to the finish  Recovery after the race and struggling to walk afterwards Having a 77k ultra marathon (Peak Divide) the week after!  Dealing with pain and nausea and not being in a good place  Not knowing how she would be able to run the final 40k  Trying to turn it around mentally  Needing to stop thinking about the end and focusing on the next step Taking things step by step and slowly starting to feel better Finishing the race after a difficult and challenging internal battle! Filming a short film for Kendal Mountain Festival Being on the cover of German Trail Magazine  Sharing her journey on Instagram  Final words of advice to encourage and motivate you This about the journey and don’t always think about the end goal “You can achieve, you just have to take the first steps"   Social Media Instagram: @rebecca_runs_wild  Black Trail Runners - A community and campaigning charity seeking to increase inclusion, participation and representation of Black people in trail running  Website: www.blacktrailrunners.run  Instagram: @blacktrailrunners  Facebook: @blacktrailrunners 

Bethan is committed to challenging the way we talk about running to encourage as many people as possible to find joy in the experience. She’s an advocate for pace inclusion, spending time outdoors and living well in the world. Bethan in her own words: “I live in South London with my husband Mike, our daughter Evie and Loki the Brussels Griffon in a flat that has views over the whole city.  A few years ago I quit the city and went back to university to work on my PhD and I spend my days researching the representations and identities of women in ultra running in the Sport Business Research Centre at Birkbeck, University of London.  I’ve struggled with my wellbeing and mental health for most of my life. Over the years I’ve found things that have helped make things more manageable and I’m passionate about sharing what I’ve learnt to help other people ‘Live Well In The World’.” *** 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 Bethan? Being a feminist sociologist of sport Her academic approach to her insights  Having a post modernist feminist perspective  Being an activist with an agenda Asking questions and wanting to learn and develop her thoughts  Sharing about her life on social media  Her manifesto and how it came about Managing her mental health  Wanting to live well in the world Managing the physical and mental stress, rest and energy Wanting to be content and to enjoy herself  Mindset, gratitude and connection The benefits of movement and why it always has a place in her life Feeling better in nature and spending time outside  Starting her running journey 10 years ago Being in her late 20s, in a difficult relationship and a stressful job Running in the dark in her old school t-shirt Knowing that running would change her life  Feeling good and capable Entering her first race and starting to run with other people Running her first half marathon and being inspired to run a marathon Doing her masters part time while working and how running had to take a backseat Running her first post baby marathon in April  Finishing up her PhD and running 30mins here and there to keep things ticking over Spending time around the running community  Having an emergency c-section and returning to physical activity at 6 weeks Working with a postnatal specialist Doing couch to 5k NHS App  Starting running too soon and getting injured and needing to postpone the October London Marathon Finding joy in running (Tina Muir) and why London was her ultimate Joy PB Using a run walk strategy and having a detailed plan in advance Doing her long runs during the week as that’s when she’s got childcare available  Doing her PhD studying the representations and identities of women in ultra marathon Quitting her job and becoming a full time academic  Wanting more women to take part in sport and physical activity  Why sports are not just a boy thing Post feminist narratives around participation in sports Will women outrun men? Black Trail Runners  The million dollar question!! (When will the PhD be finished?) What’s changed over the years and starting to understand post feminism more  The costs of running and why it’s not free Reductionist ideas and why we need to be mindful of what’s said and seen Why you can’t “just do it” The pressure for women to do a lot and to excel at what they do You can have it all…. Working with her partner to balance the challenges of life  Why your priorities can’t be everything How to connect with Bethan on the socials Final words of advice  Examine what your privileges are when it comes to sport and physical activity Avoid platitudes and how you can understand your journey better     Social Media Website: www.bethantaylorswaine.com Instagram:  @bethantaylorswaine  @feministsportsociologist   

“On 5th September 2022, full of excitement for what lay ahead, I began my run from Land’s End to John O’Groats to show others that despite life throwing curveballs our way we can still achieve. I intended to cover a distance of 40-50 miles a day for 20 days, a total of approximately 855 miles, aiming to become the world’s fastest female, with single-sided deafness, to complete this journey by foot. However, after 4 days of running in continual torrential rain, things went very wrong on day 5." During this episode Sara shares more about her run from Lands End to John O’Groats, the challenges, the setbacks and how she moved forward after failure. We discuss in detail her recovery, the changes she made and how she moved forward and tried again.  This is an episode about endurance running, passion for making a difference and never giving up.   Sara is a brain tumour survivor who is giving back. “Brain tumours kill more adults and children under the age of 40 than any other cancer, yet historically just 1% of the national spend on cancer research has been allocated to this disease.” Sara is fundraising for British Acoustic Neuroma Association and Manchester Skull Base Foundation (FBT). Sara is also the founder of: The Beyond Recovery Project. “It's all about bringing together others on the same or similar journey, creating a ‘safe’ space and sense of community, where brain tumour survivors can share experiences and discover how to push beyond the physical and psychological barriers they face together. It's very much nature based, so walks, hikes, challenges. Lots of talking therapy - because you can't beat sharing what you're going through with someone else who has been in that place. It also aims to bridge the gap in some services post treatment, when you're considered ‘fixed’.” Upcoming events in 2024  May -  Toubkal with a group of brain tumour survivors June - Hiking the Langtang valley, Nepal.  September - The Wadi Rum Ultra (now known as Ultra X Jordan). 220km over 5 days in the Wadi Rum desert. We first spoke with Sara:  15th March 2022 - Overcome fear and achieve your potential. Author of #SickbedToSummits.  *** 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 Sara Planning a 20-day route from Lands End to John O'Groats Accepting a Guinness World Record for single-sided hearing loss due to category limitations Training and preparation for a 1,000-mile run Working with an endurance coach and focusing on physical and psychological preparation Sacrificing much of their life to train and prepare for the event Balancing family, work, training, and self-care Feeling ready and focused on the starting line Sharing their experience of the first day of the run Experiencing a torrential downpour and strong winds during a marathon Having discomfort and difficulty with balance and hearing Challenges of running in adverse weather conditions Having single-sided deafness due to a brain tumour Struggling with balance issues, tinnitus, and fatigue during their training Mindfulness training and how it helped in coping with the challenges A challenging endurance run with physical setbacks Experiencing extreme fatigue and the need to take naps to cope Having a traumatic toenail incident Struggling with hip flexor pain and later developing a painful left shin injury Continuing to push through and finish their planned distance Struggles with disappointment after injury and ends up running career goals Missing an opportunity and struggling with the mindset shift towards rehab The importance of treating rehab as training Accountability and consistency in the recovery process Resuming running after an injury and nutrition strategies Running again in mid-November 2022 after a break Being diagnosed with an iron deficiency in January 2023 Running a half-marathon despite injury and iron deficiency Second attempt at charity bike ride after setbacks Feeling physically and mentally drained during the second attempt Focusing on the present moment and what is directly in front of them Paul Betteridge and Aimee Tippins running 50 miles in horrendous weather Being joined by her friend Andrew Reed, she connected via the British Acoustic Neuroma Association Experiencing persistent pain in her Achilles tendon during her running journey Using a bike as a backup plan to get to John O'Groats to manage the pain Reflects on post-marathon life, feeling lost and struggling to readjust Working on a project called "Beyond Recovery" Overcoming self-doubt and fear after a brain tumour diagnosis through adventure Lack of support for brain tumour survivors during their recovery process Setting up The Beyond Recovery Project Her journey of creating a Community Interest Company (CIC) to address gaps in brain tumour recovery services Final words of advice from Sara   Social Media Website: www.saracrosland.com  Instagram: @saracrosland https://www.instagram.com/e3coach/  Facebook: @saracrosland https://www.facebook.com/sara.crosland  The Beyond Recovery Project CIC is a non profit community interest organisation improving lives of brain tumour survivors. Website: www.thebeyondrecoveryproject.org Facebook: facebook.com/TheBeyondRecoveryProject Instagram: @TheBeyondRecoveryProject

Louise is a journalist, broadcaster, podcaster and writer. She presented BBC Breakfast for 20 years and before that was a news anchor on the BBC News Channel and the BBC’s One O’clock News. She has also presented The One Show, Five Live Drive, Real Rescues and Missing Live and has been a contestant on I’m a Celebrity Get Me Out Of Here, Time Crashers and Celebrity MasterChef. Her first book, Dare to Tri, charted her journey from the Breakfast sofa to representing the Great Britain Triathlon team in her age-group at World and European Championships. Her second book Fearless, Adventures with Extraordinary Women was published by Bloomsbury on 25th May 2023. It reflect her passion for celebrating women’s success. In each chapter Louise takes on a different challenge with a courageous woman, to get to know them and tell their incredible stories. About the book: Fearless, Adventures with Extraordinary Women JOIN LOUISE MINCHIN ON 17 EXHILARATING ADVENTURES WITH TRAILBLAZING WOMEN WHO ARE BREAKING DOWN BARRIERS, SMASHING RECORDS AND CHALLENGING STEREOTYPES.  'To get to the heart of who these women are… I decided to do it the way that I know best, by taking part, spending time right beside them to experience the things they love.' Driven to bring more attention to female stories of courage and endeavour, Louise Minchin pushes herself to the extreme and embarks on thrilling endurance adventures with trailblazing women. She freedives under the ice in the dark in Finland with Cath, the first woman to swim a mile in the Antarctic Circle; she cycles across Argentina with Mimi, one of the world's most famous female endurance runners; and she swims from Alcatraz with Anaya and Mitali, two young sisters who have braved the shark-infested waters over 70 times. With her natural empathy and sense of humour, Louise forms close bonds with 18 incredible women. She explores what drives them and how they find the resilience and determination to go on despite life's setbacks. Lizzie overcame a life-threatening illness and now paddleboards whilst cleaning up the planet with her community; Rhian set up a charity in the face of grief and fundraises through hikes; and Zee took up rugby alongside her busy nursing career and motherhood. Louise reminds us of the bravery inside us all, and how essential it is to celebrate women's achievements. Prepare to be touched and inspired by these fearless women. *** 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 Louise? Why you might know who Louise is (if you live in the UK) Taking up sport at 45 Calling herself an endurance athlete Her early years and passion for sports Being a water baby and why swimming was her thing Stopping swimming at 15 Doing a Christmas Challenge in the velodrome for BBC Breakfast in 2012 Having 1 hour of training before race night Buying herself a road bike with drop handle bars  All the gear…. Making mistakes on the bike Being encouraged by a friend to try a triathlon Being a goal driven person and why having a goal helps with training  Advice for taking your first step  Telling other people and feeling a sense of accountability/responsibility to achieve goals Being willing to say yes to new challenges Being pushed out of her comfort zones at work  Fears and concerns before her first triathlon  Her attitude of - lets give it a go Not worrying about negative outcomes or failure Having a life changing moment when her daughter was born  Thinking she might die and how the experience changed her Having a more positive attitude to life  Feeling so lucky to do what she does Her love for cycling and spending time on the bike (both indoors and outdoors) Becoming a Team Great Britain (GB) Triathlete   Representing her country at triathlon at the World and European Championships at Olympic distance. Feeling extra pressure when competing in the UK Training for a triathlon and fitting it around her work and job Waking up at 3.40am every day to host the breakfast show Book: Dare to Tri: My Journey from the BBC Breakfast Sofa to GB Team Triathlete Chapter 14 - Kit list - What to take and why to take it. Book: Fearless: Adventures with Extraordinary Women Loving stories about adventure Why do we never hear about women doing these adventures and challenges? Making changes at the BBC around equal pay and being allowed to say hello first Wanting to drive change, by going and doing it  Doing 17 different adventures with fearless women  Needing to amplify women’s voices  Needing different heroes  Trying to get Fearless on the TV Noticing change  Do you know who Mimi Anderson is? Do you know who Cath Pendleton is? Free diving under the ice in Finland with Cath  How hard could that be? Why being fearful and having fear is a good thing Deciding to cycle across Argentina with Mimi Anderson  Feeling the fear and wanting to stop Listening to her gut Doing running with Susie Chan Being part of a wonderful sisterhood of amazing women Running the London Marathon with her daughter Fitting in training while travelling for the book tour How menopause has impacted on exercise and taking HRT How to connect with Louise on the socials Final words of advice for women who want to be fearless and embrace new adventures  Words from Belinda Kirk      Social Media Instagram: @louiseminchin  Twitter: @louiseminchin  Books:  Dare to Tri: My Journey from the BBC Breakfast Sofa to GB Team Triathlete  Fearless: Adventures with Extraordinary Women