Tough Girl Podcast

Sophie Etheridge is redefining open water swimming. A marathon swimmer, coach, and disability advocate, she made history in 2023 by becoming the first person with Complex Regional Pain Syndrome to swim the English Channel solo—setting a World Record for the longest English Channel Swim at an astonishing 29 hours and 4 minutes. In this episode of the Tough Girl Podcast, Sophie takes us behind the scenes of her record-breaking swim, sharing the physical and mental challenges she faced during nearly 30 hours in the water. From training and preparation to the unexpected obstacles that tested her resilience, Sophie’s story is a testament to determination, adaptability, and the power of a strong support team. She also speaks about her work in making swimming more accessible, advocating for better opportunities for disabled swimmers, and why she believes everyone should have the chance to experience the freedom of open water. Tune in for an inspiring conversation about overcoming adversity, pushing boundaries, and the true meaning of endurance. *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing support! *** Show notes Who is Sophie  Ultra marathon swimmer and adaptive athlete. Previously peaking to Sophie on the Tough Girl Podcast (TGP) in August 23rd 2022  Being the founder of ADOWS - Adaptive and Disabled Open Water Swimmers  What we talked about the first time we spoke on the TGP What was happening in 2022 The English Channel Relay Swim  Marathon Swimming Federation  Thinking about doing a solo English Channel swim  Swimming Teachers Association (STA) Conference  Wanting to complete the original swimming triple crown as a disabled person Getting sponsored to swim the English Channel  What changed going forward  Needing to have a medical and do a qualification swim  Wanting to learn as much as she could about swimming the English Channel solo Going on a swim camp in Wales by herself and travelling solo  Why 2023 was a very quick year, but took a long time Sharing her goal of a solo swim  Having 8 months to train  Starlight - shining a light on disability swimming  Up-skilling swimming teachers and training them how to teach disabled people how to swim  Having no doubts and the power of words and language  Not being able to tread water and how that changed the feeding process The multiple challenges that Sophie would have to face during the swim  Having a great crew and team around her  Going on a spring tide and getting the last slot available to swim the channel  The fear of getting out of the water at the end of the swim and not being able to use her legs… Expecting to do the swim in 18/19 hours The strategy and the plan for the swim Night swimming  Swimming sideways for 7 hours and not being able to make any progress forward 29hrs 4 mins…. Swimming!  Why it became more of a mental challenge  Aiming to swim for 24hrs! Setting 3 world records and not knowing until back on the boat Reaching France  Getting back on the boat and heading back to England Not celebrating straight away  Getting a huge amount of press Raising over £6,000 for STA  Fundraising for Level Water  How to connect with Sophie and follow along with her challenges Final words of advice Find out the starting point  Give yourself permission to let go and to try new things Why you never know where the journey is going to take you    Social Media Website/Blog: sophie-adaptive-athlete.com  Instagram: @sophie_adaptive_athlete Facebook: @sophie_adaptive_athlete  

Dr. Elisabeth Ogbonmwan is a powerhouse—sports and exercise medicine doctor, triathlete, and new mum. Just nine weeks postpartum, she joins me on the Tough Girl Podcast to talk about the realities of balancing training with a busy career and family life. Lis shares her journey into sports, from loving swimming as a child to discovering running in her late 20s and ultimately embracing triathlon. She opens up about training while pregnant, navigating body image changes, and how she’s approaching her return to sport after giving birth. We also dive into her passion for female athlete health—why it’s so important for women to fuel properly, listen to their bodies, and have access to the right medical support. Plus, she shares practical advice for new mums who want to get back into movement without guilt. This is an insightful and inspiring episode for anyone juggling sport, work, and family—don’t miss it!  *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing support! *** Show notes Who is Lis Having her daughter 9 weeks ago  Being a busy mum, triathlete, doctor Having a sporty childhood Loving swimming from a young age Balancing sport and studying Travelling an hour to and from her 6th form  Not doing as much sport at university as she wanted  Getting into triathlons in 2020/2021 Finding running in her mid to late 20s Starting to swim while rehabbing injuries  Swimmers who transition into running  The impact of running on ankle joints for swimmers Volume of training to keep injuries at a minimum  Getting into strength and conditioning later on  Working as a General Practitioner (GP) and Sports Medicine Doctor  Going back into training again  Working with a variety of different people Wanting to set up a paediatric sports medicine clinic in Manchester  Wanting to work with women who take part in exercise at any level  Wanting to encourage women to participate in sport  Training and doing sports medicine part time while working as a GP Training and balancing it with work and children  Finding a coach that she trusted Fitting in training and making it work for her life  Being use to having full and busy days  Planning in time for recovery and what that looked like  Not training to her menstrual cycle  The importance of fuelling and what worked well for her Meal prepping and needing to up her protein  Having a recovery shake after every session  Using gels from Protein Rebel  Competition day and what race strategy looks like Being on the start line of a race and what’s going through her head Doing races for fun Having a “process goal” - especially for triathlon races Training throughout pregnancy and what that looked like  Feeling very tired during the first trimester and needing to reduce training volume down Needing to let training take a back seat while studying and taking a consultancy exam  Loving her training while pregnant  Having a baby girl and wanting to show her what women are capable of  Pregnancy and body image  Being body conscious and having your body on show when you are an athlete  Feeling proud of her body and having a deep appreciation for what her body is capable of  Being a new mum on maternity leave Getting back into training and racing but not knowing what that would look like at the start Feeling guilt for leaving her baby  Knowing how important it was for her mental health to get that time for herself  Being a better mum and feeling more confident  Using her support network  Stomach and pelvic floor recovery  Moving Medicine - Post Natal Guide Wanting to encourage people to be more active and how women can get back to running and impact activity after having a baby  Barriers for entry for women to get back in exercise, sports and movement and how those barriers can increase after having a baby How to connect with Lis online  Final words of advice and wisdom for other new mums  Don’t feel guilty    Social Media Instagram @the_running_medic  Moving Medicine - Post Natal Guide   

Sahir Permall is an adventurer, writer, and senior leader in the third sector who is passionate about getting more women on bikes. As the head of a Glasgow-based cycling charity, she is dedicated to making cycling more accessible and empowering women to experience the freedom of two wheels.  In 2024, Sahir was named one of Cycling UK’s 100 Women in Cycling after completing an epic solo ride from Glasgow to Istanbul, covering over 2,800 miles across 10 countries. In this episode of the Tough Girl Podcast, Sahir shares the story behind her journey—what inspired her to take on this incredible challenge, how she navigated different landscapes and cultures, and the lessons she learned along the way. She also talks about the power of adventure, the importance of setting a start date, and how she is planning the next stages of her journey along the Silk Road in 2025. Tune in to hear how Sahir transformed a dream into action and how she’s using her experience to inspire other women to push their own boundaries.   Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing support! *** Show notes Who is Sahir? Working for Women on Wheels  Her childhood and growing up Growing up in a Pakistani household Learning about her culture  Her first exposure to the outdoors Learning about the Duke of Edinburgh Award  Being supported and encouraged by her mum  Learning how to navigate and spend time in the outdoors  Learning how to ride a bike Using a bike at university Being more into hiking in her early 20s How cycling came about  Being inspired by Dervla Murphy  Book: Full Tilt - Ireland to India on a bike  Deciding to go on a cycle adventure Wanting to cycle across a continent Cycling from Glasgow to Istanbul  Wanting to find a meaningful end point Figuring out her different identities, Pakistani, British and Scottish  Talking about the challenge with friends  Moving from radical through to radical action  Wanting to be someone who does things and not just talks about them  Winning a grant from the Adventure Queens  Alastair Humphrey’s Newsletter  Planning and preparation for the trip Preferring to have a short time to plan  Wanting to start on the 4th April 2024 Not needing everything to be perfect before starting  Getting fit whilst out on the adventure  Plotting the route Planning how to navigate with a Garmin  You need to be less prepared than you think Why the key thing is getting going  Starting with basic equipment and not buying new gear Sharing the journey on line to help inspire other women to go and do these challenges Starting the journey at 36, with 2 children, who isn’t particularly fit or going to the gym on a regular basis  Spending time on reflecting on the journey Taking 6 weeks to fully settle into the nomadic mindset and 6 weeks to settle back into her normal everyday life Studying for her MBA exam with The Open University  Thinking in a different way while being on the road The challenges of writing her blog on a regular basis Magical moments on the road and feeling grateful for being on the journey  Gratitude, peace and joy Feeling more alive  Moments of connection with people Hosts from Warmshowers   The route through 10 countries  Making it a very personal route e.g. going through all the places in the UK, that she had lived in  EuroVelo routes  Feeling ready to stop and have a break in Istanbul  Trying to figure out what was going to be next Women on Wheels  Why it’s more than just cycling Part 2 of 3 will happen in 2025 Part 3 of 3 will take place in 2026 Why it will be much more challenging this time with the mountains and the terrain Moving to gravel tyres Wanting to visit the old silk road cities  Starting in the middle of July 2025  Flying to the start point  How to follow along with sahib and join in with the journey  Words of advice to get you out their doing the things you want to do The power of setting a start date    Social Media Website sasaonthemove.com Instagram @sasaonthe_move 

Dr. Kerri Andrews is a writer, academic, and passionate walker whose work explores the deep connection between women, walking, and storytelling. She is the author of Wanderers: A History of Women Walking and editor of Way Makers: An Anthology of Women's Writing about Walking. Her latest book, Pathfinding: On Walking, Motherhood and Freedom, is a deeply personal and thought-provoking exploration of how motherhood reshapes a woman’s identity, freedom, and relationship with the outdoors. Having developed a love for walking in the Yorkshire Dales and the Lake District, Kerri has since climbed over 100 Munros in Scotland, though she has yet to convince her two young children to join her.  In this episode of the Tough Girl Podcast, Kerri shares her journey through postnatal depression, the challenges of early motherhood, and how walking became a vital tool for self-discovery, healing, and empowerment. She also sheds light on the often-overlooked stories of historical women walkers, offering a fresh perspective on the intersection of movement, motherhood, and independence. Tune in to hear Kerri’s inspiring story and how she found her way back to herself—one step at a time. *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast.  Thank you for your amazing support!   Show notes Who is Kerri Andrews Working as a writer and planning to move into the charity sector Catching up with what’s been happening since 2020 Welcoming her daughter in 2021 Being made redundant last year and now working as a freelance writer and teaching creative writing Dealing with the stress of life Having a supportive partner and dealing with post natal depression after her first child was born Working with a doula  The stress of being a new parent  The transition into motherhood New Book: Pathfinding on walking, motherhood and freedom  Dealing with Post Natal Depression… Being frightened of losing herself Finding bodily sensations overwhelming  Working with the charity - Nurture the borders Having a different perspective the second time she gave birth Going to some deep and scary places and knowing that her brain was lying to her Motherhood and childbirth - and losing your identity  Finding yourself again after childbirth  Learning how to bond with her son  Going through the motions of motherhood and not feeling it Mum befrienders  Feeling very lonely and abandoned  Being expected to know what to do Working on a women’s anthology  Not having an agent and not knowing what was next Seeing Sarah Rigby advertising book coaching  Producing a submission for a book agent  Getting a boost in her confidence  Receiving lots of guidance and support from other women Being vulnerable in sharing her story  Dedicating the book to her ‘mothers’  New job and feeling wanted again in an employment context Working with an incredible gifted and talented team  Working on her confidence  The crafting of the book and the chapter title  The anger which came after her second pregnancy   Welcome to motherhood! Not feeling like she mattered Allowing mothers to have ambition Why hope had to be the last chapter Wanting to make it better for the women who come after her Walking and spending time in nature The physical changes in her body and not being as fit as she was Walking with her children  Researching about the history of walking in Scotland  Women in the hills Network  How to connect with Kerri Final words of advice The importance of being kind to yourself and being accepting of your body “Don’t let go of your dreams, don’t let go of your ambitions, hold onto them, they are valid, they matter, go pursue them.” Try to find your tribe Get in touch with Girls on Hills  You matter.   Social Media Website kerriandrews.co.uk  X/Twitter: @kerriandrewsuk Bluesky: @kerriandrewsuk.bsky.social  Book: Pathfinders: On Walking, Motherhood and Freedom   

Ali, at 50 years young, is a dedicated mother, wife, and part-time Civil Servant from South Wales. With a lifelong passion for sport and adventure, Ali transitioned from competitive athletics to human-powered challenges after knee injuries redirected her path. To mark her milestone 50th birthday, Ali embarked on a deeply personal adventure: hiking across the island of Malta, the place where she took her very first steps as a toddler. While not her longest or most physically demanding challenge, this journey proved to be one of her most meaningful. In this episode, Ali reflects on her evolving identity as an adventurer, the struggles of balancing motherhood, work, and the pull for personal time in nature. Her story is one of resilience, purpose, and finding space for adventure amidst life’s many demands. ***  Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.  By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.  Thank you for your invaluable support! *** Show notes Who is Ali  50 years old Living in South Wales with her wife Amy and her son Ollie Farm- life and working in the civil service  How life has changed since we last spoke in 2016 Speaking with Ali in 2016 - Sport Psychology Coach who rode a bike 767 miles from South Wales to Chamonix!  Riding her bike from South Wales to Chamonix  Going on more mini adventures Knowing each other for 10 years  Seeing each other over the years  National Outdoor Expo  Being older mums Getting married Celebrating their 10 year anniversary  Fitting adventure and sport into life now Deciding to have a child The process of adaptation  Peri menopause and menopause What her 40s were like  A new chapter  Celebrating turning 50 and what it was like Thinking up new ideas and challenges Wanting it to be meaningful and significant The connection to Malta  Planning to walk across the island  Deciding to apply for the Tim Moss Adventure Grant - “The Next Challenge”  Have a go, you never know! No adventures is too small Being granted £150 for the cost of the challenge Telling her wife Amy about the challenge Is is practically possible? How can we make it work? Balancing the family dynamics The logistics for the hike and training for the hike Being in the worst shape of her life Figuring out the accommodation as she went Dealing with the heat and humidity in Malta during August! When the doubt started to creep in  Mentally getting in the zone and being ready to start confident Being sensible in the heat Planning her own route on google maps Starting on the most easterly point Having time to herself to reflect and look back on life and plan for the future  The lessons learned from the walk  Figuring out the balance between solo time and family time Dealing with feelings of guilt and “mum guilt” Looking towards the next decade Penrhys Pilgrimage Way   Glamping pods on the farm Living Life Differently Podcast Getting into a new routine We need more women sharing their stories!! Celebrating the end of the challenge and how it compares to other challenges done previously  Why it felt so meaningful Don’t compare your challenge to anyone else and what they are doing How to connect with Ali on the socials Advice and top tips to motivate and inspire you  Linking ability and belief together  Build your belief  Build your confidence  Unlock the power of belief    Social Media Facebook: www.facebook.com/themahojos Instagram: @themahojos YouTube: @TheMahoJos   

Dr. Sarah Lonsdale is an accomplished journalist, author, and lecturer at City University of London. With a career spanning over three decades, Sarah has written for major newspapers, including The Observer, and has dedicated her work to uncovering untold stories—particularly those of trailblazing women in history. Her latest book, Wildly Different: How Five Women Reclaimed Nature in a Man’s World, explores the lives of remarkable women who defied societal expectations to forge their own paths in the great outdoors. In this episode, Sarah shares her journey from working as a journalist since 1988 to becoming a passionate educator and historian of women’s stories. She discusses the challenges women have faced in both journalism and exploration, the importance of rewriting history to include the female perspective, and the incredible women who inspired Wildly Different.  From mountaineers and adventurers to environmental pioneers, Sarah’s research sheds light on the resilience, courage, and passion of these extraordinary figures. What to Expect in This Episode: 📚 Sarah’s journey in journalism and academia 🌿 Her love for storytelling, history, and the outdoors 📝 The process of uncovering hidden stories of women adventurers ⛰️ The inspiring legacy of female explorers like Dorothy Pilley and Mina Hubbard 💡 The need to challenge historical narratives and amplify women’s voices ✍️ Her writing process and what’s next on her literary journey Sarah’s work is a testament to the power of persistence, curiosity, and the importance of reclaiming women’s place in history. Whether you're passionate about adventure, history, or storytelling, this conversation is sure to inspire. *** 🎙️ Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women. 💪 Want to play a part in uplifting female representation in the media? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. 🙏 Thank you for your amazing support! *** Show notes Who is Sarah Lonsdale Teaching journalism to under graduates at City University of London Working as a journalist since 1988 Living in rural Kent  Her early years growing up Being brought up in a very bookish, academic environment in Cambridge  Her love of nature the outdoors and landscapes  Her love for telling stories  Wanting to work for the Observer Newspaper History and Herstory  Historic stories with the “great male hero”  Being a girl in the 70s and 80s Why we need to keep pushing back  Not seeing many women role model out there for her Why history is about ‘great men’ The unfairness of how the system is constructed against women  Book: Rebel Women Between the Wars: Fearless Writers and Adventurers (Manchester University Press, 2020)   Writing the book and the process of sharing the stories  Not being a brave person and being scared easily  Not having the heart of a lion…. Wanting to learn from the women she was writing about - how they managed to break through  Studying the life of Shiela Grant Duff an author, journalist and foreign correspondent.   Journalist and war correspondant, Martha Gellhorn Thinking about writing her next book: Wildly Different  Finding private diaries of the women through their families or visiting the Bodleian Library in Oxford Finding out about the women from over 100 years ago and finding out what makes them tick, what makes them cry, what makes them passionate or angry Spending many hours digging through old archives  The thread from ‘Rebel Women' to ‘Wildly Different’  Being inspired by mountaineer; Dorothy Pilley The Pinnacle Club for women climbers since 1921  First ascent of the north west ridge of Dent Blanche in the Alps  Being inspired by Dorothy and wanting to know more about her life  Wanting to write about women in the great outdoors  Book: East of the Sun - West of the Moon “I am not afraid” Medusa being misunderstood The Odyssey Homer - Translated by Emily Wilson  How male archaeologists dismissed women as hunters Who gets to tell the story?! Wanting the book to be a journey from the 20th century to the early 21st century  Canadian Explorer - Mina Hubbard Evelyn Cheesman - British entomologist and traveler  Ethel Haythornthwaite - environmental campaigner and pioneer of the countryside movement plus instrumental in getting the Peak District made into a National Park Wangari Maathai - Kenya women part of the moment to plant 30 million trees across Kenya The next book?! New text book on journalism history from the women’s perspective  Not being as agile minded as previously  Being disciplined and needing to write for the first 2 hours of every morning Why her favourite woman was….  Evelyn Cheesman How to connect with Sarah Final words of advice Ignore the people who say you shouldn’t be doing that  Wear a pretend cloak of courage    Social Media Website: www.citystgeorges.ac.uk/about/people/academics/sarah-lonsdale  Bluesky: @sarahjlonsdale.bsky.social  Books: Rebel Women Between the Wars: Fearless Writers and Adventurers (Manchester University Press, 2020) Wildly Different: how five women reclaimed nature in a man's world (Manchester University Press, 2025)   

Renee McGregor is a world-renowned sports dietitian, ultra-runner, and advocate for women in sport. With over 20 years of experience working with elite athletes, she’s passionate about helping individuals fuel their adventures, align with their core values, and thrive in both sport and life. As a trustee of Black Trail Runners, Renee is also dedicated to making the outdoors more inclusive. In this episode, we dive deep into Renee’s journey—both professionally and personally—since we last spoke in 2016. From launching her own consultancy and leading a team of eight, to navigating life changes, an autoimmune diagnosis, and the challenges of peri-menopause, Renee shares her honest and insightful perspective on resilience, performance, and wellbeing. What to Expect in This Episode:  How Renee’s career has evolved over the years  The truth about carbs, sugar, and fuelling for endurance  The impact of running on mental resilience and stress management  Her latest book, Fuel for Thought, and why nutrition should be accessible for all  Unfiltered—a powerful and deeply personal film following Renee’s journey through endurance sports, advocacy, and resilience.  Why trusting your body is key and the myths around glucose monitoring Creating a supportive community in sport and beyond Whether you're an athlete, outdoor enthusiast, or just looking for inspiration on navigating life’s challenges, this conversation is packed with wisdom, practical advice, and powerful storytelling. Listen now and get inspired! *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing support! *** Previous TGP episodes with Renee Jul 26, 2016 - A Leading sports and eating disorder specialist dietitian with over 15 years experience working in nutrition. Renee works with elite athletes, coaches and sports science teams to provide nutritional strategies to enhance sports performance.  Dec 1, 2016 - Talking about how to get the balance right between periods, health, and performance.   *** Show notes Who is Renee Being known for her work and how it has changed over the years Living in Cumbria  When we first spoke back in July 2016 and then in Dec 2016 Book: Fast Fuel Food for Triathlon Success  Book: Fast Fuel Food for Running Success What’s being going on over the past 9 years? Carbs and sugar How her life has changed since 2016  Starting up her own consultancy and working with a team of 8 people Going through a divorce and focusing on her girls Continuing to build on her running Writing 2 more books Her adult daughters Working with different types of teams Wanting to help athletes Wanting to align with her core values Having a high tolerance for distress How her running has helped her to manage stressful situations The running community and feeling supported Being diagnosed with an auto immune condition  Creating a strong community on social media and using her platform to educate Wanting people to find the joy in running and eating  NEW Book: Fuel for Thought A practical guide to fuelling for your adventures  Wanting food to be accessible for everyone Her personal journey and what she’s learnt along the way Wanting people to thrive  Wearing a personalised glucose monitor? Why food is not the only thing that affects glucose levels Why there can be false reading Having a shot of cider vinegar before a meal….  The fear of glucose spiking  Being able to trust your body and losing site of that Our genetic blueprint Tracking periods and training  Her journey with peri-menopause Changes in mood and dealing with anxiety HRT? New film - Unfiltered  How the film came about Jenny Tough - SOLO film Wanting to make a film about women and mothers Suffering from racial abuse and not feeling welcomed Wanting to help women to stop feeling so much pressure Going on tour with the film Kendal Mountain Film Festival  Fort Williams Mountain Film Festival  London Mountain Festival - 15th March 2025 - Riverside Studios, Hammersmith How you can connect with Renee Thinking about starting a substack? Final words of advice - “There will be something to learn even from the pain”   Social Media Instagram @r_mcgregor Unfiltered website - to find out where you can see the film www.unfilteredfilm.com Book:  Fuel for Thought A practical guide to fuelling for your adventures:  Fuel for Thought by leading sports dietitian Renee McGregor is a practical guide to sports nutrition. Cutting through the jargon and misinformation, Renee draws on over twenty years’ experience of working with sportspeople from a range of disciplines to provide straightforward, accessible advice about how you can fuel your adventures.    

Stephanie Boon, also known as Stephie, is a solo hiker, backpacker, and writer based in Cornwall, UK.  As the creator of the blog Ten Mile Hike, she shares practical and candid guides to hiking trails, offering inspiration for anyone looking to explore the outdoors on a tight budget. Hiking has been a lifeline for Stephie, helping her build resilience while managing lifelong bouts of depression. Now 60, Stephie continues to challenge herself and inspire others, recently fulfilling a bucket-list goal by hiking the iconic West Highland Way. Through her honest storytelling, she encourages women of all ages and abilities to embrace solo adventures, proving that lack of money or experience should never be a barrier to exploring the beauty of nature. In this episode, Stephie shares her journey, the challenges she faced on the West Highland Way, and her advice for anyone dreaming of their own solo adventure. Listen now to be inspired by her story! *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing support!   Show notes Stephanie Boon also know as Stephie  Being based in Cornwall, UK close to the South West Coast Path Qualified Lowland Leader Having a blog - called “Ten Mile Hike” that is an inspiring and practical resource for anyone who wants to get into hiking in the UK  Honest articles about how nature, being outside, hiking and backpacking has helped her with her mental health Suffering with long periods of depression since 23 Now 60 years old Wanting to inspire other people of a similar age to get outside and go hiking Growing up in North London  Moving to Cornwall when she was 19 to go to art school Why Cornwall is home and has been for 40+ years! How walking became a much larger part of her life Going to the South Downs and doing Youth Hostelling at 16 and how it changed her perspective on what she could do  Getting into solo hiking  The end of a long term relationship    The experience of being alone in nature Creating the blog (Ten Mile Hike) and website and sharing more of her journey  How hiking has helped her mental health Wanting to show women that it is possible to hike and go outside solo and why lack of money and experience shouldn’t hold you back   Turning 60 and wanting to walk the West Highland Way (a bucket list hike) Not having a lot of money available to go hiking  Doing the hike with her son who had never done a backpacking trip before  Why turning 60 has been terrifying  Losing a good friend  Don’t waste a day, and enjoy every moment.  What if I’ve only got 10 years of good health? Being stuck for years and wanting to unstick herself  Needing to book things in and make a commitment to yourself  Challenges on the West Highland Way Starting walking at 1pm and walking into the dark Cold, rain, mice and dealing with a broken tent! How to connect with Stephie Starting her Youtube Channel Final words of advice and wisdom Don’t be afraid to take small steps Don’t compare yourself to anyone else   Social Media Website: www.10milehike.com YouTube: www.youtube.com/@stephie_10milehike Instagram: @tenmilehike  

Sami Sauri is a multi-sport athlete, creative director, and storyteller who blends her passion for adventure with her artistic vision. Originally from Barcelona and now based in Chamonix, France, Sami has built a career as a full-time athlete, brand ambassador, and filmmaker, exploring the world on two wheels and beyond. From skateboarding and downhill longboarding at 14 to cycling across Route 66 and tackling gravel races, Sami’s journey has been fuelled by her love for endurance challenges and discovery. Her creative talents shine through photography and film, where she’s produced feature documentaries and projects in some of the world’s most remote locations, including Yemen and Bolivia. In this episode, Sami shares stories of her extraordinary travels, from navigating tough roads and altitude challenges to connecting with cultures and people in meaningful ways. She also opens up about her move to Chamonix to expand her mountain skills, her “1-2-3 PLAN” tactic for tough decisions, and how she’s encouraging women to embrace new challenges through her platform, The W Collective. Tune in for an inspiring conversation about adventure, creativity, and pushing boundaries—no matter who you are or where you’re from.  *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing support! *** Show notes Who is Sami: Originally from Barcelona, Spain, now living in Chamonix, France. Lives as a full-time athlete and brand ambassador (cycling, skiing, and surfing). Was very sporty growing up and discovered skateboarding and downhill longboarding at 14. Traveled around the world surfing and worked in a surf shop. Got her first fixed-gear bike at 17. Developed a passion for photography and film, which became central to her career. Took on Route 66 as her first big endurance challenge (in a group of four). Discovered her knack for endurance events through gravel racing. Embraces a “go with the flow” mindset, leaving space for spontaneity in her adventures. Plans to participate in five races/events in 2025. Spent time in Yemen and found it an incredible and eye-opening experience. Faced unique challenges as a woman cycling in Yemen. Started studying Arabic and got a tattoo as a memory of the trip. Adventured in Bolivia, planning a six-day loop through challenging terrain. Dealt with altitude, humidity, and long cycling days, while experiencing the kindness of strangers. Learned about new trails being created for mountain biking in Bolivia. Faced tough conditions in Turkey, including closed roads, landslips, tunnels, detours, wind, and cold. Had to navigate challenges without phone reception and developed a “1-2-3 PLAN” tactic for decision-making. Moved to Chamonix in February 2024 to take courses on surviving and thriving in mountainous conditions. Founded The W Talks on Instagram during the pandemic, which later grew into The W Collective  Final advice for women: “Be willing to ask questions, be willing to try new things, and don’t let anyone stop you.”   Social Media Website - www.samisauri.com  Instagram @samisauri  The W collective - With the purpose to get every woman into the outdoors and to discover a way to explore through your own power and create awareness!  Website - www.thewcollectivee.com Instagram @thewcollectivee 

Fredi Chohan is a sports enthusiast and advocate for embracing new challenges, proving it’s never too late to take on something extraordinary. At 54, she became an Adventure Queen Grant winner, using the support to embark on her first-ever multi-day hike: the 268-mile Pennine Way. Growing up with a passion for sports like hockey and football, Fredi carried her love for physical activity into adulthood, playing hockey at the club level and coaching under-7s football. After losing her mother and finding herself at a crossroads in life, she was inspired by a friend to step into the world of long-distance walking.  The Adventure Queen Grant gave her the push she needed to train, plan, and undertake this life-changing journey. Starting from Kirk Yetholm and walking south, Fredi faced both triumphs and challenges, including overpacking, embracing her slow pace, and navigating the outdoors solo as an Asian woman. While a family emergency initially prevented her from completing the final two days, Fredi later returned to the trail with friends to finish her Pennine Way journey and celebrated her 55th birthday with a renewed sense of purpose and accomplishment. In this episode, Fredi reflects on her Pennine Way experience, how she captured it in a documentary with Frit Films, and her advice for women—of any age or background—who are dreaming of taking their first steps toward adventure. *** Catch the latest episodes of the Tough Girl Podcast, dropping every Tuesday at 7 am UK time! Don’t forget to subscribe so you won’t miss the inspiring journeys and incredible stories of tough women.  Want to play a part in uplifting female representation in the media? Support the Tough Girl Podcast on Patreon! Your generosity helps shine a spotlight on female role models in the world of adventure and physical challenges. Join us in making a positive impact by visiting www.patreon.com/toughgirlpodcast. Thank you for your amazing support! *** Show notes Who is Fredi? Growing up and being into sports (hockey, football) from a young age Going walking with her friends  Wanting to do a challenge for herself  Carrying on sports into adulthood  Playing hockey to club level Her passion for cricket and football Being encouraged to play sports by her family  Being a football coach and working with the under 7s Thinking about the Pennine Way and wanting to take it on as a walk   Being at a crossroads in her life Losing her motivation  Loosing her mum and working a zero hour contract job, with no direction Being inspired by a friend to do a long walk Learning about the Adventure Queen Grant  Meeting the filmmaker and the sponsors from Sprayway 54 years young Planning to finish on her 55th birthday Getting £500 plus other benefits from the grant Gaining new skills and starting to train Starting from Kirk Yetholm walking from the North, down to the South  Being a very slow walker  Wanting to be out in nature and seeing the beauty  Overpacking at the start! Filming the challenge and making it into a documentary  Frit Films  The difficult parts of filming  Dealing with a challenging family situation and needing to leave the walk 2 days before the end Sharing her adventure with friends The Pennine Way - Step by Step, Side by Side  Finishing the walk  Highlights and magical moments from the walk Being an Asian woman and walking alone in nature Advice for Asian women who want to take on a solo adventure  Starting small, with baby steps Walking on a regular basis  Watch the film on Youtube  Being new to social media Why age is a number Make it your adventure   Social Media Instagram @fchohan66