Tough Girl Podcast

Jessica in her own words:    I am a British non-fiction writer living on a hillside in North Wales, where I write with candour (and, hopefully, a dash of humour) about improbable things; UFOs, the United Nations’ use of clowns to resolve conflict, and, most recently, the rigours of childbearing.   I grew up in Shropshire and, at first, dabbled with sports and adventure writing — I played international lacrosse, was one of the fastest unaffiliated runners in the 2011 London Marathon, and once cycled 5,000 miles across sub-Saharan Africa.    My career in journalism began as a reporter for the London Evening Standard’s gossip column, although I was not good at it, rarely knowing who anyone was. I moved to foreign affairs in East Africa. There, I notched up datelines (often in a flak jacket, this time) from across the continent, Bissau to Burundi, Congo to Madagascar, and met my future husband, a photojournalist, whilst covering the civil war in Somalia.   Within five years, I'd won a number of prestigious awards for my investigative features, including a Frontline Club Award, and was a regular contributor to the Guardian, TIME and Newsweek, for whom I wrote about topics including Islamic militancy, piracy, sexual violence and human trafficking.   In 2016, pining for the British countryside, I moved with my husband to Llangollen in North Wales, a decision made in part because it had the tightest contour lines we could find within an hour’s drive of a decent airport. I am now a mother to two small boys, and spent much of their formative years writing a book about motherhood – the postnatal period, to be precise – and submerging myself in the icy waters of the river Dee, which courses through the valley below our house.    Jessica’s first book - AFTER BIRTH: What nobody tells you – How to Recover Body and Mind and is available in all good book shops.   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 Jessica and what she does Being sporty at school and playing Lacrosse for Wales Being good at running, but putting too much pressure on herself Deciding to flee London and heading to Africa Partying, getting drunk and trying to snog boys! Finding regular work with the Evening Standard Celebrity parties and finding out the gossip Keeping costs down and running everywhere Running a Marathon in Kenya on a nature reserve Finding what she wanted to do Making the decision to move to Nairobi and why it was easy  Feeling lost after university  Not knowing many people at first Having savings and making editor connections before leaving Being enthusiastic and very determined Cycling 5,000+ miles across Africa for TUSK  The route through Africa Missing female companionship during the cycle ride Teaming up with Centre Point  Being under pressure to arrive at places Needing more downtime Spending 4 months on the road - cycled for 5/7 days visit a place and then carry on Meeting her husband on a trip to Somali  How her priorities changed Making the change to having babies and getting married Continuing to write and share stories Having her first baby and not being prepared Dealing with the loss of physical activity  Using running to stay sane Going for a swim in the River Dee in November Starting to feel more like herself again Balancing work and babies Focusing on your own physical and mental recovery Taking 2 years to feel strong again Giving women better information  Using words like vagina Not prioritising herself enough  Follow Kari Bo for Pelvic Floor Exercises Learning how to retrain the bladder All the stuff you shouldn’t do after having a baby Giving women the information they need to make informed choices Antony Lo  Supporting women with prolapse Cold water therapy and dipping in the River Dee  Final words of advice for women who have just given birth   Social Media   Website: www.jessicahatcher.com   Instagram: @jessicajanehatcher    Facebook: @jessicajanehatcher    Twitter: @jessiehatcher    Book: AFTER BIRTH: What nobody tells you – How to Recover Body and Mind is available in all good book shops.   About: While there is a wealth of advice for new mums on caring for their babies the same is not true for postpartum health. Fulfilling this vital need, After Birth is the ultimate postnatal primer for women facing changes to their bodies after having a baby.    Addressing issues great and small­ - from hair loss and stretch marks, to bladder and bowel leaks, painful sex, diastasis recti and mental health - researcher and writer Jessica Hatcher-Moore brings together straight-talking advice on preparation for childbirth, healing, and recovery in the weeks, months and even years that follow. She also offers insights for partners, whose role is often overlooked at this critical time.   Blending knowledge from the full spectrum of modern and traditional therapies with honest experiences from mothers, here is balanced advice with no agenda. Taking a broad look at what we can do for ourselves at home, and also when to seek expert help, After Birth will reassure, inform and empower women to reclaim their post-birth bodies.

Dr Sarita Robinson is Deputy Head of the School of Psychology and Computer Science at the University of Central Lancashire (UCLan). Sarita is one of the world’s leading academic researcher in area of survival psychology and so is often referred to as Doctor Survival. Survival psychology focuses on how people respond in disaster situations – everything from a terrorist attack to a ship sinking.   Sarita has spent over 15 years researching people’s reactions to disasters. She focuses on trying to work out why some people are more likely to survive than others in emergency situations (and what we can do to improve our chances of survival).   Sarita is keen not to rely on dusty books to inform her academic research and so has undertaken some hands-on survival training. This means Sarita has had some hair-raising adventures, including completing training in Helicopter Underwater Escape, Fire-Fighting and Coastal Survival.    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 What Dr. Sarita Robinson does What her childhood years were like Being the daughter of 2 mental health nurses Struggling throughout her school years and feeling left behind Being diagnosed at 17 with dyslexia  Enjoying the more individual sports  Developing her own coping strategies Doing Psychology as an A’Level Going onto university  Being inspired by The Poseidon Adventure Movie Why some people are more likely to survive than others  The importance of having an optimistic outlook Fight - Flight - Freeze - How we respond to threats Being in a survival situation Spending 5 years on her PHD on Survival Psychology Being in a hotel fire in Turkey Needing to keep your brain in a good place - especially in longer term survival situations  CPU - Central Processing Unit of the brain Why people do unusual things during a life threatening situation  Why the brain falls back on pre-learned behaviours  Training for emergency situations The power of prepping and preparing for emergencies  Why trainings is important - “skills & drills” How training boosts your confidence and in turn your optimism  The power of “What If” Post Traumatic Stress Disorder (PTSD) and  Post Traumatic Growth (PTG) Practical steps to building resilience  The importance of building your body - exercise, sleep, hydration, nutrition The connection between the body and the mind Enhancing your optimistic thinking Moving away from learned helplessness  The power of social support and social networks  What toxic positivity is and devaluating what someone else is going through The poison of resilience and why resilience is not always the answer Why the resilient thing ca n be to walk away  Coping with the pandemic and how 2020 was Dr John Leach - Senior Research Fellow in survival psychology. Book: Survival Psychology (1994) Is there a difference between men/women gender (social construct) / sex (biological) in survival  Why more girls and women died during the Boxing Day 2004 tsunami  Why preparation is everything       Social Media   Website: http://drsurvival.co.uk    Facebook: @drsurvival.robinson   Twitter: @DrSurvival

Abbie Barnes is the founder and director of Spend More Time In The WILD, an organisation that seeks to inspire and empower individuals to get outside for the benefit of mental and physical health, whilst building meaningful connections with the natural world and each other.   Through the project she produces weekly videos on YouTube following her adventures and challenges all around the world.   Abbie offers walks and events, talks and workshops, runs the One WILD Life podcast, manages a thriving online community space, and is currently in the throws of preparing to ski solo across Greenland in the spring of 2021.    By sharing her story - Abbie hopes to raise awareness about mental health and chronic pain in the adventure world.    Abbie has hiked many of the worlds greatest trails, loves frothy coffee, wildflowers, and dogs.     *CONTENT WARNING - During this episode, mental health and suicidal feeling are talked about.      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 Meeting Abbie  The goal of Spend more time in the Wild Sharing more bout her mental health journey and dealing with chronic pain Wanting to change lives Introducing Little Bobby (the dog!) Spending time in the outdoors when she was growing up Being passionate about the natural world Getting into film making at 13 What palm oil is and why she wants to raise awareness about it Her mission to get palm oil labelled on products (which was made the law in the EU in 2015) Raising awareness about the damage being done by palm oil Producing her first film and speaking in the EU Parliament  Figuring out her purpose and being propelled forward Going to climb Mt. Kilimanjaro after her A’Levels Struggling with her mental health and being in a dark space Training up as a Personal Trainer and identifying a passion for working with people Picking up the camera again in 2018 Encouraging people to own who they are and their stories  Learning new language around mental health  Using the outdoors to tap into the best version of herself “I am not my mental health but it is a part of me” Creating “Spend More Time in The Wild” in 2016 Wanting to backpack all of the UK’s National Trails Getting 3 National Trails in and having a realisation Identifying that part of her suffering was coming from lack of connection There has to be more than just nature Talking to the camera about how she was feeling  Being mentally unwell and needing to pull out of the National Trails Challenge Finding it hard to look back and struggling to remember what happened Not being able to connect memories to reality  Going backpacking with her mum 2017 - starting the year  being in a dark, depressive state 2018 - Having a shift in her energy and moving to part time work at the gym  2018 was when WILD really happened  Struggling with her mental health everyday Learning to cope and finding her own ways of working with it Starting a WILD community challenge during Covid 2020 The year of community and connection Doing a Million Miles for Mind Forest for Hope  Getting up to speed of where Abbie is now Using the tools that she’s learnt Why mental health is not a weakness An exciting new cycling project! Deciding to cycle JOGLE via each National Park and walking to the highest point in each park A 2,000+miles journey to highlight the importance of getting outside Starting in September and planning to cycle for approx 50 days Being supported by Anna while on the road Wanting to go on a solo polar expedition Spring 2022 - A solo unsupported expedition across Greenland  Wanting to discover her human potential  Dealing with chronic pain from nerve damage in her shoulder Always being in pain You can’t apologise for who you are Turning the dark and difficult into something which manifests meaning and purpose Seeking help and trying to figure it out Planning for the bigger trips Having all the ideas!!! Having a friend, Craig do the project management for the JOGLE trip Number crunching, training and resting Paying for JOGLE and wanting to keep the costs down Meeting Anna at the beginning of 2020 The Abbie & Anna Show  Final words of advice to encourage you to spend more time in the wild   Social Media   Website: www.spendmoretimeinthewild.co.uk   Instagram: @abbiebarneswild    Facebook: @spendmoretimeinthewild    Youtube: www.youtube.com/channel/UC6ekNjZZWhx7NG2zHmG7IEA

Adya discovered the joy of being out on the water later in life, when she moved to Stockholm, Sweden and discovered kayaking in 2014. Kayaking in the lakes and the Baltic Sea was, at the time, the best way to escape the stress of daily life and connect with nature.    Working in scientific research left little free time to enjoy her new hobby, so a few years later she ended up pursuing a new career that would allow more time for kayaking. Adya fell in love with sea kayaking as soon as she tried it in Dorset and has been on several expeditions in Greece and Sardinia.   Adya trained to become a sheltered water kayak/canoe coach in London to share her love of kayaking and canoeing with others and enjoys coaching small groups of paddlers at her local canoe club. She also blogs about her adventures, hoping to inspire other women with full time jobs to try paddlesports while incorporating safety advice for everyone.   After moving to Liverpool, and a less than ideal sea kayaking trip in Wales, Adya considered giving up sea kayaking for good but missed being on the water. Her love of watersports encouraged her to try paddleboarding in the Liverpool docks. With the help of a supportive coach, Adya managed to stand up on a board (and more!) giving her the confidence boost she needed at the time. Adya managed to get back into a sea kayak and now also does a lot of coastal paddleboarding.   She is currently a British Canoeing #ShePaddles club champion, the paddle boarding discipline lead at her canoe club and an On Planet Patrol Community Guardian. These volunteer opportunities allow Adya to focus on some of the biggest problems we face as a society: lack of representation and climate change.    With her paddling, blogging and #ShePaddles work, Adya hopes to raise awareness of the lack of diversity in paddlesports and help improve gender, ethnic and neuro-diversity in the paddlesports community.   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 Adya Living in the Wirral, North West of England Falling in love with waterspouts Being a qualified Kayaking and Canoe Coach Being involved in getting more women in kayaking and canoeing Focusing on happiness and finding her joy Getting into water-sports while working in Stockholm in 2014 Being convinced to give it a try Starting to go on weekly trips Working as a research scientist Deciding to make a change from research into publishing  Self sabotage… The process of getting qualified in kayaking and canoeing Not being supported by the club, needing to find her own opportunities and struggling with the process Not being able to find a mentor and having to figure it out for herself Making a commitment to attend the club on a regular basis  Needing to make a persistent effort The difference between kayaking and canoeing Loving canoeing Heading out in winter…. Keeping warm while being out on the water Group multi-day trips and making the transition from a 2hr journey during the day to an overnight trip Needing to build up stamina for longer trips 5 day kayaking trip in Greece going on a multi-island adventure  Not liking going to the gym and feeling intimidated Living on the Wirral and what the watersports are like  Getting into SUPs in summer 2019 Getting her own SUP board Paddling in the Albert Docks, Liverpool Dealing with lockdown and following the stay at home message Missing friends and company on the water and noticing a skills decline Being a British Canoeing #ShePaddles Club Champion - what it is and what’s involved Wanting to improve things at the club level Planet Patrol (previously Plastic Patrol) Not having many role models in the sport Being inspired by Jo Moseley  Discrimination and inclusion: where is the line blog post  Advice for women who want to get into watersports Why you should join a club and/or sign up for lessons Future kayaking and canoeing dreams Liking doing local adventures  Advice for planning a local day trip Safety while out on the water Going out to sea - Personal Locator Beacon  App - Paddler Loggers  Magical memories from being out of the water Why you should take a leap of faith   Social Media   Website: justonemorepaddle.wixsite.com/gonepaddling   Instagram: @queenadya    Twitter: @DrAdyaMisra

An Explorer in her own right, Belinda has walked across Nicaragua, searched for camels in China's Desert of Death, discovered ancient rock paintings in Lesotho, pioneered inclusive expeditions for people with disabilities, lead dozens of youth development expeditions around the world and gained a Guinness World Record for rowing unsupported around Britain.     An expert expedition leader and Fellow of the Royal Geographical Society, Belinda has managed remote trips for, amongst others Ray Mears, Chris Ryan & Bear Grylls.   Belinda launched Explorers Connect, a non-profit organisation connecting people to adventures in 2009. Over 13 years later she has encouraged over 30,000+ ordinary people to discover a world of outdoor challenges and established Britain's National Night of Adventure #WildNightOut2021   For the past twenty-five years, Belinda Kirk's professional life has revolved around adventure. She's seen it change people first hand: turning the timid into the confident, the addicted into the recovering, and the lost into the intentionally wandering. As a force for change, adventure can be powerful like few others.   About the book: Adventure Revolution: The life-changing power of choosing challenge   This book is about this transformational power, and the first to explore why adventure is essential to our wellbeing.   From managing anxiety and overcoming fear, to finding self-worth and building interpersonal connections, to being happier, healthier, and more playful, ADVENTURE REVOLUTION draws lessons from more than two decades of experience leading groups into the wilderness around the globe.    Illuminated with Belinda's personal narrative, her own research with modern hunter-gatherers, and the latest findings in neuroscience and behaviour, ADVENTURE REVOLUTION presents a compelling case for ditching the living room in favour of a longer, happier, and more adventurous life.   "I believe adventure is a necessity of the human spirit. The modern world has become too easy, too averse to challenge. This is having a negative effect on our physical and mental health. We need a revolution, to learn how to live adventurously”   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   Living in Exmoor with her son and partner Her passion and love for adventure Wanting to rebrand adventure Speaking to Belinda on the Tough Girl Podcast in July 2016 The big changes over the past few years.. Having a baby and finding a different way of living Lockdown and having the chance to stop Finishing her book after 7 years of researching and writing How having a baby has impacted her views on adventure  Dealing with sleep deprivation and how her life has changed since Having a new opportunity to live differently  Being in survival mode for the first few months and years Wanting to take her son on adventures Taking her son, Jackson on a Kayak  How adventure changed her at 18 and impacted on other areas of her life Why adventure is so essential for us Sharing stories of transformation   Wanting to understand the WHY Wanting to effect public policy  The Adventure Effect Why adventure matters  The story of Alice  The multiple benefits of adventure  How adventure can change your life What else are we able to do… Stretching and growing as people The story of Sam Surfing as Therapy The Wave Project   The power of small adventures  The Adventure Mind Conference held in Feb 2020 - to explore the benefits of adventure on well-being How adventure can be implemented in societies and our everyday lives How adventures helps us to be the best we can be Wanting to see adventure and outdoor education back in schools Wanting to see more Doctors prescribing adventure  How to connect with Belinda and get copies of her new book Hoping to go on a big family adventure to Canada     Social Media   New Book: Adventure Revolution: The life-changing power of choosing challenge The first book to explain why adventure is essential to wellbeing.    Explorers Connect: A not-for-profit organisation dedicated to helping people to live more adventurously. Join 30,000+ like-minded adventurers for unique adventure opportunities   Instagram: @explorersconnect    Adventure Mind: Conference series exploring the importance of adventure to wellbeing   Belinda’s Personal Social Media   Website: http://www.belindakirk.com   Instagram: @explorerbelinda    Previous Tough Girl Podcast Interview: 5th July 2016  www.toughgirlchallenges.com/single-post/Belinda-Kirk

Words by Cherelle:   Steppers UK is an outdoors organisation that aims to encourage diverse and under represented communities to participate in outdoor activities. Currently, Steppers UK focuses on hiking and cycling with plans to explore the outdoors further in the future.    The inspiration behind Steppers UK comes from wanting to improve representation in the outdoors & change the image & stigma associated with being ‘outdoorsy’ or enjoying outdoor activities. Many communities have a heritage in Africa, The Caribbean & Asia, where nature is in abundance and very much part of culture, however, there is a disconnect with the people of the diaspora. We have lost contact with nature.    Steppers UK aims:  Promote diversity within outdoor spaces & improve access for those lacking ability, representation, or opportunity  Increase the physical & mental well-being of our participants  Normalise the visibility of Black & Brown faces within outdoor activities  Support participates to eradicate any fears & stigmas associated with the outdoors  Provide fun & therapeutic experiences in nature  Create communities of outdoor enthusiasts & equip them with the skills and knowledge required for outdoor activities to become a recreational part of their lives  Create more environmentally friendly communities  Through outdoor activities create spaces to build healthier, caring, and open-minded communities.      The Outdoors is for everyone!   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 Founder of Steppers UK What Steppers UK does Working with young people as a youth worker Not having much experience with the outdoors when growing up  Finding out that she likes spending time in the outdoors  Being sporty and enjoying basketball Climbing her first mountain and her first WOW moment Taking the next steps to spend more time in the outdoors Finding a love for Reggae music  Spending time as a volunteer in Jamaica and Malawi  Working with young people as a youth worker Encouraging teenagers to step outside their comfort zone Launching Steppers UK in 2020 Leading walks for Black Girls Hike Black Lives Matter Movement Where the Steppers name comes from  Sharing the walks via social media Starting her own personal challenge  Being filled with joy from going on these walks Walking as a solo woman Wanting to be present while out on walks Experiences the benefits from walking and spending time outside Gear for beginners What can you do with what you’ve got What can you do with normal grip trainers Investing in gear when you find out if you like the outdoors or not Role models in the outdoors Learning about the outdoor industry Future plans and dreams for Steppers UK Wanting to encourage young people to use nature as therapy Dreaming on a mini bus  The power of going on one walk Making the outdoors fun Funding of walks and Steppers UK Frequency of walks Wanting to get qualifications in the outdoors Taking on a new challenge to visit all 46 Areas Of Outstanding Natural Beauty (AONB) in England & Wales The challenge of leading groups  Limiting the groups to around 20 people  The Nature Fix Project  How to connect with Cherelle and Steppers UK Top tips and advice The benefits of starting small “Don’t underestimate the power of nature, and nature is truly healing, and it's freedom”   Social Media   Instagram: @steppers_uk    Facebook: @SteppersUK    Twitter: @Steppers_UK   

Ursula Martin has spent the last two years walking alone from Kiev, Ukraine across Europe, over the Alps, to start on the Camino which would take her all the way to Santiago de Compostela, before heading on to the most westerly point of Spain, Finisterre and reaching the Atlantic Ocean. It was then time to turn around and head home, just 1,000 miles to get back to Wales.    Ursula finished her epic solo journey on June 6th 2021 in Llanidloes, where she was joined by friends and family for the final 10 miles.   Throughout her walk, Ursula had to deal with the covid pandemic, and having to decide whether or not to carry on and how to carry on safely. Ursula handled lockdowns in France, loneliness on the Camino St James and being on a tight budget. Ursula didn’t get sponsorship and funded the trip through savings, and supporters via Patreon.     Now back at home, Ursula can rest her feet, stretch her body and take the time needed to recover, while reconnect with her family.   Ursula is already planning another walk, this time starting from Land’s End and heading 874 miles to John O’Groats. Ursula plan to start her walk in January 2022, which will also mark the 10th anniversary of her ovarian cancer diagnosis.   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 Ursula?  Being based back in mid wales with her brother Spending time with family and meeting her new nephew Being ready to stop walking Missing the feeling of open outdoor space First speaking with Ursula in May 2020 Making the decision to continue on with her journey  Thinking short time and focusing on where to stay  Going through lockdowns in France and Spain Walking the HRP - Pyrenean Haute Route  Not being able to access indoor space due to restrictions Having to make the decision between going into France or Spain Making the decision to enter Spain to continue her journey to Santiago  The egotism of adventuring  Spending Christmas in Pamplona with 2 takeaway pizzas and movies Being accepted and welcomed while walking on the camino Only seeing a few other walkers Making connections and friends on the Camino Reaching Santiago and feeling sad 2021 - A Holy Year on the Camino  Processing her feeling of the journey  Reaching Finisterre and seeing the sea Going bed for 9 day rest and feeling broken  Losing all her energy and needing time to recover Climbing a spiritual/holy mountain  Knowing it was time to get back walking Not allowing herself to relax Why it is about the journey  Making the transition from walker to writer Getting organised and the first step with writing Getting home and what the final section of the journey was like Deciding to do a mini challenge in January 2022 Final words of advice and key lessons from this challenge/experience.     Social Media   Website onewomanwalks.com    Support Ursula via Patreon    Instagram  @onewomanwalks    Facebook @OneWomanWalks.    Twitter @WomanWalksWales.    Past Episode - 26th May 2020 - Ursula Martin - Survived Ovarian Cancer - Walked 3,700 miles in Wales. Wrote a book.

In May 2019, Nadhira Al Harthy became the first Omani woman and the second Omani to climb Mount Everest.    The inspiration for wanting to climb Mt. Everest was meeting the first Omani man, Khalid Al Siyabi who summited in 2010. Nadhira was so inspired by his achievement, that she decided in 2017 that she too wanted to climb the highest mountain in the world.    Up until this point Nadhira was not sporty and was not really that active, she was starting everything from zero. She had no knowledge of the mountains, and had never been climbing before. Nadhira gave herself two years to gain the skills and knowledge needed to achieve her dream.    Khalid, was now a good friend and had become her mentor and trainer. He designed her physical training plan and had her running, hiking, climbing and lifting weights as well as working on her mindset.    Nadhira kept all of this a secret from her friends and family and only told them two months before she headed off to Nepal in 2019. Whilst at Everest base camp, preparing to summit, she heard the sad news that Khalid, her trainer and mentor had suffered a stroke and passed away. Dealing with this loss, Nadhira decided to continue on with her summit attempt and wanted to reach the top to celebrate the man who had inspired her.    Nadhira reached the summit of Mt. Everest of the 23rd May 2019, 9 years to the day after Khalid had summited.   Nadhira is one of a growing number of Arab women who are following their dreams of climbing mountains despite resistance from their families and society. Nadhira continues to inspire other Muslim women to step outside their comfort zone and to try new things, many of whom have now been encouraged to participate in outdoor sports after hearing her story.   Her next goal is to climb all of the 14 mountain peaks across the world that stand taller than 8,000m, dubbed by NASA as the Eight Thousanders.   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 Nadhira Coming from a big family Not being that active when she was younger Deciding to climb Mt. Everest in 2017 Telling the youth to try new thing and to be open minded for new experiences Having 9 brothers and 6 sisters Not having children Having 32 nieces and 28 nephews How her family have accepted her hiking and supported her Where her idea to climb Mt. Everest came from Why it was her destiny to climb Mt. Everest Meeting Khalid al-Siyabi, the first man from Oman to climb Mt. Everest Keeping her dream a secret from her friends and family  Being coached by Khalid al-Siyabi and starting to hike and climb in Oman Paying for Mt. Everest and managing to get half of the trip sponsored Meeting the Ambassador of Nepal Deciding to invest in herself  When her family and friends found out  Not caring what other people think Dealing with the negativity and the risks Knowing that her mum was praying for her on the mountain What happened during 2017 and 2019 Making her training the number 1 priority  Hating running but knowing she needed to for her stamina Running 400K and doing the UTMB Oman  Learning more about her body and figuring out her nutrition and hydration The mountains in Oman  Getting to Everest Base Camp in 2019 and not knowing anyone else Being very quiet and keeping to herself at the start Living there for 50 days Putting herself first and being her own best friend The mental side of the challenge and pushing herself hard Learning that her coach and mentor Khalid al-Siyabi died while at base camp The final push to the summit and making her dreams come true Climbing Ama Dablam, in Nepal, (6,812 metres /22,349 ft) Working with young people to inspire them Final words of advice  Why you have to work hard to achieve your dreams   Social Media   Instagram: @alharthynoor

Ellen in her own words:   I was a late starter to living more adventurously: in my late-thirties I realised that maybe I hadn’t left it too late and began to push my boundaries.     I gained my Hill and Moorland Leader qualification and after cycling a section of the Camino de Santiago in 2017 I set my sights on a cold adventure.     With 42 being the answer to life, the universe and everything I planned and trained for an expedition on Svalbard in the high arctic in 2020 when I was 42.     But just two weeks before leaving, covid cancelled everything. And cancelled again in 2021.     The only thing to do was set a challenge I could do during lockdown and so the Cheshire Challenge was born.     Searching for long distance walks local to home, I found there are 25 long distance trails that start or finish in Cheshire totalling 1500km and I’m walking them all.     I love the wilder mountains and moors but lockdown has made me appreciate what is on my doorstep, but I still have my sights set on Svalbard. Third time lucky?   Listen to Ellen on the Tough Girl Podcast - New episodes go live every Tuesday and Thursday at 7am UK time -    Make sure to subscribe 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 The Tough Girl Podcast and becoming a patron please visit -  www.patreon.com/toughgirlpodcast.     Show notes Leading a double life of adventure and engineering Feeling as though she’d missed out on adventuring  Getting into adventure in her mid thirties What changed in her mid thirties  Growing up in Cumbria Starting to meet up with a friend in the Peak District How Rando Girls came about What Rando Girl means… Developing her outdoor skills from navigation to map reading How discovering the Tough Girl Podcast helped Getting into climbing and joining the Chester Mountaineering Club  Enjoying the learning process Hill and Moorland Leader Qualification   How long it took to get the qualification Balancing the training, gaining the knowledge and having a life! The dream to go to Svalbard, Norway A cold adventure! North, South or going High 42 - “the Ultimate Question of Life, the Universe, and Everything.” Being interested in human powered adventures Being inspired by Adelaide Goodeve Training expedition to Svalbard with Newland Expeditions Instructor - Helen Turton Having everything cancelled because of Covid Fingers crossed that it will go ahead in 2022 Being in the proper cold and learning how to ski Approach to fitness and keeping motivated during local lockdown The Cheshire Challenge - to walk all 25 long distance paths in Cheshire totalling 1,500km The The Long Distance Walkers Association (LDWA)  The 12hr Challenge (Inspired by Rae Red - Tough Girl Tribe) The Wirral Circular Trail  Wanting to hit 42km…. in 12hrs! The toughest moment on the 12hr challenge Not wanting to get injured Having fun on the challenge  Final push….. Final push!!! Roller skiing on Skikes  Tyre pulling with Evil Edna… Final words of advice   Social Media   Website: randogirls.com    Instagram: @randogirl42    Facebook: www.facebook.com/EllenRandoGirl   Twitter: @randogirl42

Sufiya worked in the aviation industry for almost 10 years before she started her running career in 2017 when she ran her first half marathon in Delhi.    After starting running and realising the benefits for her health, it became her passion and she decided to quit her job and focus full time on running. Sufiya has combined her passion for running while promoting her message of HOPE (Humanity, Oneness, Peace, Equality) through her runs.   Sufiya is now a professional ultra-runner with three years of experience in ultra-running and long run expeditions.   In 2018, Sufiya became the fastest female to complete the Great Indian Golden Triangle Run (720 km in 16 days) and entered the India Book of Records.    Taking forward her message of ‘HOPE’, Sufiya took on her next big challenging by deciding to run from Kashmir to Kanyakumari. She completed the run of 4,000 km in just 87 days in 2019 entered the Guinness Book of World Records!    Sufiya shares more about her running journey and the challenges she has faced and overcome and also provides advice and top tips to help you with your running.    Listen to Sufiya now as she shares her story on the Tough Girl Podcast   New episodes 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 Not using a surname Living in Delhi and working as a member of the ground staff at the Delhi International Airport for 10 years Leaving her job in 2018 Wanting to make a change in her life How her job was affecting her health Getting into running in 2017 Taking part in marathons and wanting to explore more places Running her first ultra marathon 52km Running The Golden Triangle which connects 3 main cities of India (Delhi, Agra and Jaipur) 2018 - “Run for Humanity and Run for Peace” - spreading good vibes and positivity Not coming from a sports background Deciding to run from Kashmir to Kanyakumari in 2019 in 87 days Having to choose between her job and running - choosing running! Not being financially strong and starting crowd funding Defining HOPE - (Humanity, Oneness, Peace, & Equality) 2021 - Running the Indian Golden Quadrilateral Road (6000 km in 110 days, 23 hours) Why running is like meditation Running as a woman in India  Getting lots of support from the local people  Being very positive Being inspired by her parents Being inspired by Michelle Kakade who ran the Golden Quadrilateral in 194 days  Logistics of The Great Indian Triangle Run Running on a small budget  How her body coped with running 45km everyday Feeling tired and exhausted Not having a coach and not being strong Dealing with an IT Band injury Doing yoga and meditation and working on having a positive mind Paying for her running and lifestyle Struggling to get sponsorship and dealing with financial problems Having 6 months to train for the Kashmir to Kanyakumari run (4,000km) People helped by the people while on the road Dealing with a collapsed lung and ending up in the hospital for 5 days Not being able to stand up Dealing with bad traffic, pollution and construction works Why it was more than running and a world record Her mission and message of HOPE - (Humanity, Oneness, Peace, & Equality) Wanting to contribute to her country  Nutrition and not following a proper diet while on the run Eating the local food and taking protein powder, and BCAA during expeditions Running in the heat and the humidity of India Feeling happy with her life and the decisions she’s made Planning a big project for 2023/2024 - Running around the world and planning the route Hell Race - running 500 km in 5 days at elevation Needing to acclimatise her body and spend time in the mountains Being active on social media Filming all of her runs and sharing them on Youtube Final worlds of advice to motivate and inspire you The power of believing in yourself   Social Media   Instagram: @sufiyasufirunner   Facebook: www.facebook.com/sufiya.khan.714    Twitter: @sufirunner    Youtube: SufiyaandVikasWorld