Tough Girl Podcast

Houda grew up in the Netherlands and she first came into contact with kickboxing at the age of 11.    She soon found out that kickboxing was her passion, Houda trained hard and spend all her time in the gym, training 6 days a week. Due to her passion and perseverance, in 2005, Houda became the Dutch Youth Champion.   At university Houda choose to study Sports Management and Movement.    Houda was inspired as a young girl by her coach – and she wanted to be the inspiration for other young children.   With her knowledge and experience in top-class sports and her social-pedagogical background, Houda knows how to reach girls and get them moving – literally. By sharing her story, Houda makes young people feel relevant and that they are capable of more than they think.   Her mission is to give coaches the tools to make sports more accessible for girls. She believes it is important that every individual can play sports according to their own needs.    Houda is passionate about equality and diversity in sports and has worked with Nike on their “made to play campaign”. Nike's words are clear: children should play. Not just some kids, but all kids. Not just some girls, but all girls, including girls who wear hijab.   New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don’t miss out.    The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast.   Show notes Who is Houda Why sport is her life Coming from a sporty family Being inspired by Bruce Lee at 8 years old Getting into kickboxing at 11 Falling in love with kickboxing Her journey in kickboxing Training for her first match Becoming the Dutch Youth Champion Becoming more confident  Wanting to prove a girl could fight Starting to wear the hijab at 14 Going to study sports at college Being the only girls wearing the hijab “It was not easy, but I had the power to do it” Wanting to keep going with the kickboxing Being in a car accident at 21 Spending a lot of time in recovery  Dealing with the first big disappointment in her life Having nothing else apart from sports Trying to figure out what to do next Working with young girls but wanting to inspire the whole family  Wanting to make a big impact in the world Having her own personal development program Working towards lots of goals Wanting to change the representation of girls and women in the media Being a teacher of resilience  Giving the children tools to help build resilience The power of being positive  Wanting children to believe in themselves Teaching children how to say no Why you attitude is very important  The power of having a growth mindset  How to deal with negative thoughts Planting seeds in young minds Having people believe in you The pressure on girls to look/act a certain way Needing the help and support from others Wanting to educate other coaches Being inspired by her mum Being 1 of 6 children How her parents support her dream Working with Nike - Made to Play Campaign Creating a play book for coaches to use to help them work with girls who wear a hijab  Starting a Youtube Channel  The importance of smiling and having fun “Your start says nothing about your finish” "If you have a dream and you want to achieve your dream, then you need to work for it and believe in it”    Social Media   Website: https://houdaloukili.com/linkpage-instagram-houda-loukili/    Instagram: @loukilihouda

Katie is an endurance athlete, charitable ambassador, author and world-record holder.   Katie has completed five Ironman triathlons, cycling across the country, completed a 325-mile river swim, run 100 miles nonstop in under 20 hours, and also spent 70 days at seas while rowing solo across the Atlantic Ocean.    In 2010, Katie set a World Record for being the youngest person to row solo across ocean rower. Katie is also the only American to row solo from Africa to Guyana, in South America.    In 2020, Katie became the 1st person to run nonstop 138-miles nonstop across Maine in 33 hours, raising $26,000 for a clean water project in Tanzania.    In preparations, Katie became the 1st woman to run nonstop across Vermont and New Hampshire.    Katie has been awarded the Elite Female Athlete of the Year for 2020 by the U.S. Coast Guard.   On June 21, Katie announced her latest challenge, Run4Water. Which involved running 11 ultra-marathons for 11 consecutive days. Katie started her 341-miles journey in Ohio and ran from Cincinnati to Cleveland.     Throughout her adventures, Katie isn’t just seeking to make history. She is also raising money for safe drinking water projects around the world.   Give Water today - www.h2oforlifeschools.org/katiespotz    New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don’t miss out.    The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast.   Show notes Who is Katie Why she raises money for clear drinking water Helping over 25,000 people The importance of service and giving back Studying environmental science Growing up around the Great Lakes Getting into swimming at young age Where her love of adventure comes from Keeping up with her 2 older brothers Role models Doing her first marathon at 18 Wanting to do an ironman Not being competitive at school and doing the easiest gym class possible Setting a target to run 1 mile Joining the Coastguard in 2018 Why running ultras is one of the toughest challenges Finding her limit…. Doing endurance for fun Strategy for the 138 mile run across Maine Race your own race and be in tune with your body Fuelling her body during endurance challenges Getting her calories in via liquids Using Tailwind Nutrition  Taking a supplement called Sports Legs  Needing to get enough sodium in You’re going to hurt The mental challenges during the race Hating the first 5 miles Why it gets easier the longer you go Feeling best at 50/60 miles Getting into a flow state and moving on autopilot Needing to block out the pain Not wanting to do permanent damage Pain that is an injury and pain which is muscle fatigue Dealing with an Edema (swelling of the hands and/or feet) Rhabdo (Rhabdomyolysis) - Myoglobin is released from the muscles when they break down and is excreted into the urine. This can cause a red or cola colour of the urine. Book: Just Keep Rowing: Lessons from the Atlantic Ocean by the Youngest Person to Row It Alone   Being a different person after the Atlantic Row Having a strong enough why - you can figure out the how Dealing with setbacks and the low moments When the easy option is to quit Not wanting to live a lifetime of regret Finals words of advice and why it’s ok to feel afraid Why fears are welcomed     Social Media   Website: www.katiespotz.com    Instagram: @katiespotz   Facebook: @hellokatiespotz    Twitter: @katiespotz

Jcy is a trail runner, bike traveller, fixed gear rider, bike polo player and Most importantly... An Outdoor lover!   Jcy was born in Hong Kong, she then moved over to the UK where she lived for 22 years. When she was young, Jcy was not into sports or being active, but that all changed when she started getting into cycling and began commuting to and from work.    Jcy moved back to HK in 2016 and continued commuting via bike, she also joined lots of sports clubs to make new friends.    Running was something she’d always hated and tried to avoid. However, after hurting her arm, her only option was to run!   During this episode Jcy shares more about her journey into trail running, how she progressed from running 2.4k to the metro station, to her first 24km trail race, then a 50k race and onto running 100 milers all within 4 years.    Jcy loves the uphill, hates the flats and hates going downhill.    Learn more about her training, her tips for dealing with tough times while out on the trail and why she never gives up, even when she comes in last place.   Jcy will inspire you to give tail running a go, and to step outside your comfort zone.    New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don’t miss out.    The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast.   Show notes Being born in Hong Kong  Being rebellious as a teenager and dropping out of sports Moving back to Hong Kong in 2012  Wanting to save money by cycling to work  Cycling in Hong Kong as a commuter Getting comfortable with the traffic Joining sports clubs to make friends Why the trails are concrete Getting introduced to trail running Changing from cycling to running Her first time running Being in so much pain, not being able to walk the next day Running her first 24k race Getting dressed up for races Being a smoker Loving the freedom of running Having the time to reflect on her life 2016 - her first 50k race Coming in last place and it taking over 12hrs Returning 3 years later and coming in 2nd place What changed over the 3 years Quitting smoking Running her first 100k Happy food Recovery after a big race Being humbled by a challenging 100k race which took over 24hrs Dealing with heatstroke in her first year of running Having 3 goals with regards to a finish time Working with a running coach in 2019 What a typical training week looks like Getting up at 5/5.30 am to go training Running the same route over and over again Hating running downhill Managing the fear of running downhill Learning house dance The 9 Dragons Ultra Race HK  Being inspired by Magdalena Lewy-Boulet  How to follow Jcy online Final words of advice for other women who want to get into trail running Go out and enjoy the nature!   Social Media   Instagram: @jcy    Strava: www.strava.com/athletes/1272125

Nahla is a social change maker, a transformative coach, a podcaster, an accidental adventurer and a speaker.    As the founder of the CIC Sunshine People, every year she takes on a new challenge and every year she discovers something new about the power that kindness has on people.   We first spoke with Nahla in February 2020 where she shared more about how she started off doing challenges and how it evolved over the years. During that episode Nahla shares more about her 2018 challenge of cycling  3,000 miles across America, as well as her 2019 walk from Swanage, Dorset to Gretna Green in Scotland. A 500 mile journey visiting schools and promoting kindness on the way, through speaking, workshops and sunshine people events.    In 2020 Nahla took on her biggest challenge to date riding 5,000 miles on an ElliptiGO Bike across the UK while writing “KINDNESS” in massive Strava Art! This challenge would also see Nahla gain a World Record for the furthest distance travelled in a single journey on an Elliptical cycle.   Nahla has recently finished writing her 3rd book - “The Accidental Adventurer: just how far can kindness take you” - which will be released on November 1st    About the book: The Accidental Adventurer is not only a journey of adventures but a journey of life, with all its rawness, vulnerability and most of all connections. Nahla Summers never intended to become an adventurer but after a life event that changed who she was as a person she discovered that the adventures were helping her find herself not again, but for the first time. This book demonstrates the extraordinary power of the mind when everything else fails.    New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don’t miss out.    The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast.   Show notes Who is Nahla Her past adventures  Her most recent challenge in 2020 The start of 2020  Making changes and adapting to a new plan Trying to find a new route in the UK Why connection is more important than money  Having to think outside the box How the new kindness challenge idea came about Figuring out the logistics of the journey  Making changes while out on the road Cycling 50 miles per day over 4 months Not having to have it perfect before the start What an ElliptiGO bike is Riding it for the first time Needing to practice! Going up hill on an ElliptiGO Emma Timmis - Riding an ElliptioGo across Australia Starting the challenge on 1st August 2020 Training and getting fit for the challenge How it worked day to day Having a support vehicle to start with  Going solo Being supported by Hilton Hotels Organising accommodation as she went along Dealing with stress during a challenge “Well it is what it is” and needing to deal with it Breathing properly  Going back to her purpose and her reason why Getting on a vitamin plan to boost her health and wellbeing Show your support by doing an act of kindness for a stranger The power of kindness and the importance of kindness in society  Saying hello and connecting with people The message of Sunshine People Free Listening by Urban Confessional The Crisp Packet Project - https://crisppacketproject.com  Starting a podcast! The Culture of Kindness Podcast by Nahla Summers (New episodes every week on a Sunday)  Writing a new book! The Accidental Adventurer - Live in November 2021 Social media being used for the best Kindness Day UK - November 13th  Advice for being kind to yourself Planning the next challenge - A World First…..   Social Media   Website: www.sunshinepeople.org.uk   Instagram - @sponsorkindness    Twitter - @sponsorkindness    Facebook - @sponsorkindness    YouTube @SunshinePeople    Past episode - Feb 2020 - www.toughgirlchallenges.com/single-post/summers

Prerna has gained climbing experience from around the world, but her focus is the Himalayas. As an aspiring alpinist, she has delved into all aspects of climbing, from high mountains and frozen waterfalls to hard sport grades and bouldering.    She is actively working to foster a strong climbing culture and community in India with an emphasis on introducing more women to the sport and the outdoors through the organization Climb Like A Woman (CLAW). She also plays a key role in the community-led initiative Piti Dharr Ice Climbing Festival.    Climbing gives her the courage to chase after all things that seem hard, whether they are scary routes or stereotypes, which is a lesson she loves sharing with others along the way.    New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don’t miss out.    The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast.   Show notes Loving the outdoors Spending her summers outside Her dreams as a little girl Being a collector of skills and hobbies Her route to climbing  Going to university and finding climbing Studying English Literature  Trying to figure out what to do next Being a tomboy and exploring her feminine side The climbing culture in India What it’s like being a woman climber in India Connecting with other women in the sport The growth of climbing gyms in the last 5 years Arranging an all women’s climbing meet up which is now an annual event Feeling strong and powerful from climbing Planning to climb Mt. Denali Dealing with self doubt Having a shoulder injury and needing surgery Pioneering ice climbing in India The journey on becoming a professional guide Focusing on quality and skill development Her first expedition to a 6,000m peak Having the ability to push herself physically  Being able to handle the suffering Looking for new opportunities Wanting to become a well rounded climber Trying to get sponsored projects  Spending 5 winters creating an ice climbing community Wanting more people to try ice climbing Creating a new niche in climbing  Why complaining doesn’t do anything - you have to take action Future dreams for climbing Being inspired by other women Final words of advice for women who want to get into climbing and the outdoors Why you should do the things that scare you How overcoming fear can be empowering   Social Media   Website: pitidhar.com    Instagram: @thepahadigirl

I was delighted to be interviewed by Zoe for her new podcast HeadRightOut.    Here is our conversation which we recorded on the 8th September 2021 (2 days before my 40th Birthday)!   I hope you enjoy!   Words by Zoe:   “A powerful conversation with Tough Girl Challenges founder and Tough Girl Podcast host, Sarah Williams.    As friends, we easily cover multiple topics across our conversations. These include how to meet fear head-on and deal with it; why Sarah is inspired by two specific female role models/mentors and the moments in her life that nearly broke her.    Interestingly, she elaborates on how those darkest times taught her the most and benefitted her in ways she could never have imagined.    There are references to many long-distance trails, in the UK and overseas, with the Appalachian Trail being lauded by Sarah as the most life-changing for her, personally.    A female adventure epic.”   More info about the HeadRightOut Podcast:   In the HeadRightOut Podcast, Zoe Langley-Wathen talks to midlife women about stretching comfort zones and facing fears. They will highlight each guest’s HeadRightOut Moments and challenging the norm, mostly in the outdoors.   Feeling fearful about trying something adventurous?    Listen in to a hub of vibrant, honest and motivational audio content, designed to encourage women to head out of their comfort zone within the outdoors.    Featuring both the everyday and longer, planned challenges, Zoe invites stories from resilient women about facing their own HeadRightOut Moments, despite potential personal barriers.    With the aim to inspire and empower midlife women to question and remedy their own levels of resilience, Zoe knows first-hand the power of facing fears after beginning long-distance hiking, solo at the age of forty.    With life-long benefits to physical and mental health, particularly in supporting a positive peri-and post-menopause experience, she believes all women should be encouraged to try new things.    Though aimed at midlife women, all ages and genders can benefit from the impact of the messages offered.   Enjoy!    Show notes Intro from Zoe Langley Wathern What get’s discussed during the episode Recording on the 7th September  Welcome to the Headlight Out Podcast More about Sarah and her past challenges  The Tough Girl Adventure Series  How we met in 2015 The area I’m interested in  My why - being interested in self development  Working in banking at 24 Wanting to do extreme things like running marathons, and tough mudder Needing to make some changes in my early 30s Taking time out to go travelling in 2013/2014 What is my Why? What do I want the next 20/30 years to look like? Not having a plan Having time to think while being in South America  Starting Tough Girl Challenges Moving from blogging into podcasting Building everything from scratch 7 years of consistency and handwork Showing up everyday Sunday night blues Feeling anxious and stressed about the week ahead Re-finding myself  Having deep reflection time while been on the Appalachian Trail Not having a purpose for many years Starting to know myself and loving myself Other peoples judgements of me Having to live with myself Spending time with myself Finding outdoor medicine Why the outdoors is great for problem solving Why are women scared of going on adventure  Needing to be constantly aware Why fear is not just one thing Young girls being conditioned from a young age My role model Meeting Rosie Swale Pope in Turkey Being inspired by Roz Savage  The power of social media The adventure world for women The amazing and inspiring women in the world The power of women voices  Removing the middle man from the equation Taking control of the narrative and the stories that we tell If you can’t see if - you can’t become it How do they do it Women’s voices for the win Being inspired by Gary Vaynerchuck Thinking long term 1000 episodes of the Tough Girl Podcast Be patient and show up every day The Slight Edge by - Jeff Olson The power of being consistent Thinking about my legacy Sharing a wealth of information Wanting young girls to follow their passions Zoe turning 50 this year Turning 40th on the 10th September Feeling very happy and content Feeling the privilege of ageing  Designing this life that works for me Being in a good space and being excited about the next decade The Tough Girl UK Adventure Series - celebrating the 6th year anniversary of the Tough Girl Podcast Birthday Bonus episode every 10 years Looking at the National Trails in the UK How I want to celebrate my 40th….. A few dogs stopping by to say hello! Fears… and handing them Reframing fears… Building up a good tool box of how to handle tough situations Having a Head Right Out Moment…. Messing up in 2015 and over training Wanting to get to the start line of the Marathon des Sables, fit and strong Drawing a line in the sand and proving to myself I could do this Learning from failure How to connect with me - www.toughgirlchallenges.com Thank you  Happy 40th and welcome to mid-life Finishing with a quote   Social Media   Website: https://headrightout.com    Instagram: @headrightout    Facebook: @HeadRightOut

Emma Kingston is an outdoor adventurer, author, teacher and self-confessed map geek who lives in Bristol - the UK’s first designated Cycling City. She has ridden, walked, swam and camped in the South West for over 20 years and her knowledge of the area is enviable. Specialising in mountain biking, she has travelled extensively around the rest of UK, Europe and further afield in search of ever more flowing singletrack.    Emma took up bikepacking when she realised it meant that she could stay out and ride her bike for longer, take the time to explore interesting places off route, and eat an outrageous amount of ice cream.    In the summer of 2021, she released her first book 'Bikepacking England' which contains 20 great multi-day off-road routes around the country and proves that you don’t have to go far to have a memorable adventure.   New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don’t miss out.    The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast.   Show notes Who is Emma Her passion for the outdoors and adventure  Being into her cycling Focusing on having fun Her relationship to the outdoors Being afraid of heights at a young age Going on family adventures Exploring more of Wales on mountain bikes Growing up in Bristol and being able to escape the city Being inspired by her parents Making the transition to solo adventures and expeditions Being more into team sports such as hockey and ultimate frisbee  Pushing her limits and building resilience Making decisions for herself Heading to Wales to bike pack for the first time Concerns before the trip Feeling confident and prepared on the bike Why it was a case of getting on and doing it Why you should go on a solo adventure Trusting in her own capabilities The stories we tell ourselves Being scared? Feeling safe while on the road How the book came about and the process of writing it.  Having local adventures and creating new memories  The type of routes included in the book Getting practical advice Sleep systems for Bikepacking clothing layers Food while on the bike GPS and route planning  Will there be a second book? Why you don’t need to suffer on adventures Future adventure dreams Final words of advice to encourage you to get on your bike Look at the barriers that are holding you back Don’t apologies for being a beginner “You are so much more capable than you think you are” Roll with the bikepacking and see where it will take you   Social Media   Website: www.emmaoutdoors.com    Instagram: @emma.outdoors   Twitter: @emma_outdoors   Buy the book:  Bikepacking England 20 multi-day off-road cycling adventures    About the book   Bikepacking England by Emma Kingston contains 20 great multi-day mountain bike adventures across England.   Explore ancient holloways and hunt for fossils in Bridport and the Jurassic Coast, tackle the stiff climbs and spectacular singletrack of the Dark Peak, discover stunning coastal scenery on the Isle of Man or Exmoor or traverse the rolling countryside around the Ridgeway and Chilterns – every corner of England has a different experience to offer.   Each route includes all the information you need to help you plan your ride, points of interest along the route, food recommendations and accommodation options, in addition to stunning photography and overview mapping. Downloadable GPX files of the routes are also available, including optional routes and shortcuts. This book is full of practical tips and advice for both experienced bikepackers and those who want to try it out for the first time, including lots of information on wild camping.   Let Bikepacking England inspire you to get out there on your bike with your tent and enjoy the best bikepacking adventures that England has to offer.

Vera in her own words:    "My cycling journey really began four years ago when I was lured into riding a tandem for a charity ride under the false promise that as the stoker, I didn’t need to pedal and could just drink prosecco and enjoy the views. This turned out to be a lie, as I had to work very hard, but I caught the cycling bug! A year later I bought my first road bike and joined my local cycling club as a way to build my solo cycling skills and meet new people.    During the first lockdown in 2020 when we could no longer cycle in groups, I was forced to plan and follow my own routes and become a more independent cyclist. I also longed for a cycling community, which led me to starting my Instagram page @pedalling.to.and.fro  where I wanted to share my love of cycling with others and also to find a more diverse community of cyclists, something I had been missing in real life.   I was awarded the Ultra Distance Scholarship aimed at increasing representation of BAME cyclists in ultra distance racing. This incredible opportunity has provided me with the resources and support to prepare me for my first self-supported endurance cycling race this summer. The lack of ethnic diversity in ultra-distance cycling has prompted me to document and share my journey with others in the hope that more women and BAME people are encouraged to give this type of cycling a try.    Cycling has given me a sense of belonging. It has also helped me manage my mental health, reduce my anxieties and build my confidence. Getting into endurance cycling has made me more self-sufficient and independent, and taught me how to persevere when things get tough; all valuable life lessons that have been useful both in and out of cycling.    My hope is that by sharing my honest experiences of my journey in cycling, that it will encourage others, particularly black women, to have a go at it too.”   New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don’t miss out.    The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast.   Show notes Who is Vera and what she does Thinking of herself as a new adventurer  Starting to discover adventure Being a member of Women of Colour Cycling Collective (WCCC)  Working to increase the representation of Black Women in adventure and engineering Growing up in Malawi  Not doing sports or physical activity after her gap year Coming to the UK for University  Moving to Cardiff for a Graduate Job Joining a work football team Doing a charity tandem cycle ride with her boyfriend (became future husband) Starting to cycle commute to work  Joining a cycling club and buying her first bike What to do if things go wrong The practical steps taken to overcome worries and fears Wanting to do a self supported race Looking for a new challenge before her 30th birthday Setting up her instagram account @pedalling.to.and.fro Learning about the Ultra Distance Scholarship  The brilliant start to 2021 Training and planning for the race Having 6 months to go from zero to hero Being coached by Alison Wood https://www.veloqi.cc  Figuring out wild camping and sleeping outside Food and nutrition and fuelling for the race  Developing a stomach of steel Working with a sports psychologist  Dealing with negative self talk The start of the race Celtic or Celtic! Meeting Jenny Graham at the start Dealing with the rain and the challenge of getting out of the car Wanting to complete the race in 10 days and make the finishing party Getting warm, getting dry and eating food before making a decision Deciding to try Listening to your body and making the right decisions at the right time Magical moments from the race The amazing supporters and dot watchers Knowing by day 7 that she would be able to make it to the finish line “You’ve not come so far, to only come so far” Getting to the finish line and having mixed emotions Not reaching her limits and maybe there is more Adventure blues? Booking in another race ASAP Recovery afterwards How her body adapted during the race Documenting the ups and downs of her cycling journey  Final words of advice for other women  The power of setting a deadline and why you should sign up for something Can’t or won’t?   Social Media   Instagram: @pedalling.to.and.fro

This One Wild Life: A Mother-Daughter Memoir launched in April 2021.    “Includes research on the shy child, parent-child bonding, social media issues, and the benefits of outdoor activity and nature immersion.   Disillusioned with overly competitive organized sports and concerned about her lively daughter's growing shyness, author Angie Abdou sets herself a challenge: to hike a peak a week over the summer holidays with Katie. They will bond in nature and discover the glories of outdoor activity. What could go wrong? Well, among other things, it turns out that Angie loves hiking but Katie doesn't.   This One Wild Life explores parenting and marriage in a summer of unexpected outcomes and growth for both mother and daughter.”   A view in Elle Magazine says "Anyone who has ever been pushed to do something outdoorsy because it was good for them - or who has been the parent doing the pushing - will find this sweet tale about a growing and changing parent-child relationship all too familiar.”   A life long athlete, Angie loves writing about sport and the many lessons it teaches.    Angie is Associate Professor of Creative Writing at Athabasca University.   New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don’t miss out.    The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast.   Show notes Who is Angie Living in British Columbia, Canada Being a writer since 2006 What Angie was like as a child Loving books from a young age Being a competitive swimmer and swimming for 4 hrs a day Learning the lesson of showing up every day  Setting an early alarm… Balancing swimming with everything else as a teenager Being in a serious car crash at 29 The impact of that experience  Knowing it would be better to try and fail rather than never try Processing the aftermath of the crash  Journaling throughout her life Book - Wild Mind: Living the Writer's Life By Natalie Goldberg  Book - The Artist Way By Julia Cameron   Writing down her goals How the wilderness played a part in her life Having a negative experience with social media The power of nature New Book - This One Wild Life Feeling guilty as a mum Her mother daughter relationships Her relationship with her daughter  The difference between a child who is introverted and a child who has social anxiety  How motherhood changed her life Having to make choices Asking herself what kind of mother does she want to be Being available for her kids Girls, confidence and social media Screen time for children The benefits of doing hard things Climbing a peak a week and how the goal changed The challenges of hiking with a child Learning from each other Learning how to be a leader and how to be confident in nature Where does her drive and ambition come from Doing a solo 12hr challenge Thinking about the car accident Reminding herself that life is a gift Being present on social media Listening to her body while using social media Stop doom scrolling and put the phone down Final words of advice for other women  Why there is always time for a 30 min walk outside   Social Media   Website: abdou.ca    Twitter: @angie_abdou

Dr. Hajjah Sharifah Mazlina Syed Abdul Kadir is a lecturer at the Faculty of Sports Science and Recreation, Universiti Teknology MARA (UiTM).    She successfully ski-sailed across the Antarctic, from the South Pole to the Hercules Inlet from Dec 9 to 30, 2004.   The 1,100km-long journey took her 22 days to complete.   She reached the North Pole in 2007 and Greenland in 2011.   In 2019 she was back at this South Pole, this time as the leader of the All Women Expedition to Antarctica (AWETA) team. Which involved completing the “last degree” 60 nautical miles (69 mi/111 km) from 89 degrees to 90 degrees.    Dr. Hajjah Sharifah Mazlina Syed Abdul Kadir created her very own psychological concept called M.E.P.S.    M = Mental (power and strength of mind), E = Emotion (including spiritual aspects as well), P = Physical (ability and endurance of the body), S = Social (ability and intellectual). A concept that focuses on mental strength, getting out of your comfort zone and maximising your own potential. The MEPS Concept has helped over 300,000 people to date.   New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don’t miss out.    The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast.   Show notes Her full time job as a sports psychologist Having a focus on women empowerment Being a confident and active person Loving sports and being involved in multiple activities Doing her first degree in physical education Going to Canada to do a Masters in Psychology  Creating the MEPSS Concept Wanting to create a balanced human being Needing to put the concept into practice Being a mental training coach in the Commonwealth Games in Malaysia Starting work as a lecturer Needing to go somewhere extreme to challenge her limits Coping with the cold Needed to put a plan in place in order to achieve this dream Needing to learn new skills for dealing with the cold Training 5hrs each day - both weights and cardio Needing to build her endurance Pulling tyres at night when it was cooler Doing her research  Going to Norway for training 2004 South Pole Expedition 1,127km in 22 days - from South Pole back to base camp Being a Muslim women in Antarctica Food and nutrition in a cold extreme environment Dealing with the cold The biggest challenge she faced while on expedition Why the North Pole was the most challenging expedition Dealing with frostbite on her face Telling her mum about her goals Needed to ask for a sabbatical from work Starting with Google  Creating a proposal with all the information  Working to inspire young girls and women Creating a time capsule Doing a talent search all over Malaysia Being called the “Ice Queen” Looking for 5 key qualities  Looking for good human beings Getting the team together to do the last degree in Antarctica Planning her online motivation program   Social Media   Website: drsharifahmazlina.com    Instagram: @sharifah_mazlina_aweta