Tough Girl Podcast

Vici is a University administrator who finds her happy place in a pair of running shoes. She's been running for over 10 years, sparked by the dream to join the thousands of people at the start line of the London Marathon. She finally got her London medal in 2016 and has been inspired to push her limits even further with ultra distances and tackling trail in the hills and glens of Scotland. Vici wants to inspire the everyday woman to lace up and get out the door to feel those endorphins and appreciate how incredible the human body is, and how a strong mind can help you to unlock your potential. On Vici's office wall, you'll find countless race numbers and medals to remind her of the many happy memories she's made whilst both chasing personal bests and just having a good time, enjoying the scenery. As well as running, Vici has also walked the West Highland Way (with her husband) and the Great Glen Way (solo) and is planning an epic adventure exploring some of Scotland's most beautiful islands. Vici is learning that it's totally okay to give time to self-care, and putting herself first. 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 Glasgow and turning 30! Running for 10+ years Chasing personal bests and running for fun Life before pre-lockdown Walking the West Highland Way and the Great Glenn Way Growing up in Yorkshire and not being sporty Starting to want to explore more of the world Being inspired by the Olympics and runners in the London Marathon Training for the London Marathon  Race to the Castle  Wanting to do a new running adventure and deciding on a 100K/62 miles  Telling friends and family about her goals Inspiring her friends to get into running Having an event to help with motivation Her passion and love for running Working with running coach Jen Scotney Making the transition from running a marathon to an ultra marathon Tailoring run training to her menstrual cycle and heart rate Making the transition from running a marathon to an ultra marathon The benefits of going down the coach route What a typical training week looked like Recovery after runs The mental side of the challenge Approaching each run as a good day out Taking it one checkpoint at a time Breaking the challenge down  Having a plan on what to do at each checkpoint What to do when you don’t feel like running Being inspired by Sophie Radcliffe Feeling tired during taper time Thoughts on how the race will go Thinking about the finish line  Having a mantra! “I am strong - I can do this”   PART 2 Arriving at the start line at 8.30am Going off 1 by 1 and having to get in the queue…. Wanting to just start the race Feeling relief once starting Starting out really well Dealing with a lot of hills at the start What the terrain was like Breaking the race down into the checkpoints Having a plan for the checkpoints Counting up and down from 20 Starting to get hard at the 40km mark Dealing with rubbish weather, mud and bottle necks at styles Having an internal mental battle  Not drinking enough water and eating too many cereal bars…. Having positive moments in the dark moments Having stomach problems  Going past 26.2 miles Feeling super strong and amazing Reaching the half way point Deciding to pull out of the race Feeling broken 14k to the next checkpoint Feeling heartbroken Needing to make a decision which was right for me Process the DNF Feeling proud of the training that’s been done Returning the kit Why time is a great healer Running 57.7 km Advice for women who have a fear of failure Why failure is not a dirty word Using a What If List Anna McNuff - Ted Talk - What if I Fail?  Advice for women who want to get into ultra running Choosing a challenge that makes your heart sing Going public with her goal and the lessons learned The Dramathon - Running for Whiskey!! Future plans and races  Final words of advice - “Do more of what makes you happy”   Social Media Blog: vicidoesstuff.blogspot.com Instagram: @vicidoesstuff Twitter: @vicidoesstuff  

Jasmine is based in San Jose, California and recently graduated with her Bachelor's Degree in Business & Environmental Studies.   In 2020 Jasmine was inspired by Beau Mills and his 24hr Marathon Challenge - she loved this idea of running 1.1 mile every hour and decided to do her own version of the challenge. Jasmine wanted to raise awareness around issues including police brutality, running alone as a female and Missing Murdered Indigenous Women (MMIW).    Jasmine dedicated each mile she ran to a different individual who has been a victim of police brutality or violence.   Jasmine first started running in college and soon discovered an issue with the hydration options available for her to take on longer runs. Soon after, she founded  Vessel Athletics, a functional activewear brand for runners, launching the world’s first Hydroshirt, a shirt that integrates a removable hydration pack, allowing athletes to seamlessly hydrate on runs, without the need for a heavy hydration backpack, flimsy water belt, or bottle.    Her passion lies in entrepreneurship, community building, social and environmental advocacy, and of course, running.   Jasmine share more about her life, her passion for running and provided top tips and advice to help you take your first step to becoming a running.    New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - 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 your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast.   Show notes Who is Jasmine Growing up in Northern California  Being sporty and active Playing basketball Being inspired by her Aunt Her dreams and ambitions Wanting to start her own business and wanting to be an entrepreneur Hating running while at high school Enjoying running more at College Being shy and introverted and wanting to do something on her own Signing up for local running events Finding a love for running  Connecting with the running community Running for the mental and health benefits Doing her first 10K alone Training for her first marathon Dealing with knee injuries Starting her own running group Seeing the value in online communities  Running Industry Diversity Coalition. (RIDC)  Being a Community Lead for RIDC #StopAsianHate Talking about the bigger social issues and learning from other people Advice for women who feel that they don’t fit in Inviting your friends to run and hike Taking on a 24hr Marathon Challenge Being inspired by Beau Miles - A Mile an Hour: Running a different kind of marathon  Dedicating every mile to a victim  The epidemic of Missing and Murdered Indigenous Women (MMIW) Being supported by her friends and family  Virtual runs and virtual challenges Being motivated to go running Founding Vessel Athletics  The idea behind the product Launching the product on Kickstarter Looking for product testers in the USA Final words of advice for new runners Don’t put too much pressure on yourself.    Social Media   Vessel Athletics - is creating the world’s first Hydroshirt®, a patent-pending activewear shirt that holds a removable hydration pack, allowing runners and athletes to seamlessly hydrate.   Website www.vesselathletics.com    Instagram @vesselathletics   Personal - @thejasruns    Running Industry Diversity Coalition: Creating a more equitable and inclusive running industry.     The Running Industry Diversity Coalition is a newly formed coalition of running brands, running retailers, and runners representing Black, Indigenous and people of color (BIPOC) who are working together to increase diversity within the running industry. We are brought together by our love of running and desire to cease the existing systemic racism in the running industry and running community. The national coalition is a working group that seeks to challenge the current status while unifying and amplifying the inclusion, access and roles of BIPOC in our industry.   Website - www.runningdiversity.com    Instagram @runningdiversity

Hannah "The Destroyer" Jennings is a Strength & Mental Process Coach.   For over the past 10 years Hannah has been lifting weights and building an unstoppable mental process to ensure she performs at her best in both competitions and in life.    Hannah has competed at State, National, and World Level Championships. She has been the West Virgina State Lightweight Women (LW) Strongman Champion and holds the World Record in the Mouser Block Press (LW category).   Hannah is a coach who helps female athletes to bust past mental blocks and to level up. She helps women understand what having the right mindset and building strength can truly do for them.    Hannah has a Masters in Sport Science with a background in Powerlifting and Strongman.    “Once the mental process is in place training and life take on a new meaning. The fear, insecurity, self doubt, and frustration are gone and confidence and strength take its place.”   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 Hannah and what she does Growing up in a large family  Growing up with 7 brothers and 2 sisters Getting into strength at 15 years old Wanting to get stronger for soccer Role models during her teenage years Being inspired by her older sister and Joan of Arc  Going from homeschooling to high school Wanting to become a vet Getting into lifting competitively  The journey to competitive lifting  Dealing with injury Loving how lifting made her feel Starting in powerlifting Making the transition into strongman Feeling powerful and badass What’s involved in powerlifting and strongman Loving the squat The mental side of competitions - before, during and after Dealing with nerves Focusing on her mental process  Breaking it down into smaller steps Handling negative self talk How her confidence has changed Training with periods Am I lazy or tired? Top tips for recovery Why sleep is so important What to do when hitting a strength plateau Learning the art of Patience  Nutrition and fueling her workouts Working with a meal prep company  Common themes around mindset Future dreams and goals Performing feats of strength  Myths around strength Changing the mindset of women and encouraging them to lift weight Advice for women who want to start lifting  The power of getting on a program and stick to it for 4 weeks Keeping yourself accountable The benefits of working with a coach Where her nickname came from Turning the negative to the positive Final words of advice to help with your self confidence and self belief    Social Media Website: www.powerthroughmovement.net Instagram: @hannahthedestroyer Facebook: @hannahjennings16  

Sam Ortiz (she/her) is a plus size, Latinx, rock climber, mountaineer, and adventure photographer based in WA state. Sam is the founder of Climb Big, a group she started to make climbing more accessible to fat folx after struggling to find a place in the outdoors, herself.   Sam hosts meet-ups with other female and non-binary plus size folx to offer a safer space to share her outdoor skills and discuss tips on finding gear for plus size bodies.   Sam has done plus size modelling for outdoor brands like REI, Eddie Bauer, and Alder Apparel.   New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - 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 your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast.     Show notes Who is Sam and where she is based Growing up in Kentucky Growing up with 2 older sisters Growing up near the Red River Gorge Not feeling welcome in the outdoors Finding her footing in the outdoor world Not seeing people who looked like her  Her dreams as a little girl Getting into photography through high school Being drawn to the outdoors Trying to figure out her place in the outdoor Applying for AmeriCorps Going to Juneau, Alaska Being surrounded by nature  Giving herself permission to be person she thought she could be Proving to herself that she could do hard things Deciding to try and climb the mountain Being ok with failing and knowing that she can come back and try again How her journey in rock climbing started The importance of having fun Deciding to sign up to the AmeriCorps program  Graduating college and knowing what she didn’t want to do Signing an 11 month contract Climbing her first mountain and what it meant The next step in her journey  Moving to Washington State Choosing to do another year of AmeriCorps Her love affair with the outdoors Lessons learned from the outdoors that have been applied to everyday life Learning and developing new skills for the outdoors The power of having a mentor The Mountaineers  Being an Ambassador for Pacific Northwest Outdoor Women  Fat Girls Hiking  Starting to host meet ups for Climb Big  The issues with gear for plus size/fat climbers Wanting to show other women that their body is capable  Breaking down the barriers for fat and plus-sized people in getting outside Bennett Rahn - @bennettrahn  Dr Meghan Banker @pdxoutdoorchiro  Dreams and goals for Climb Big Being inspired by Mirna Valerio - @themirnavator  Jenny Bruso - white queer fat femme writer & hiker taking body liberation outdoors. @jennybruso Unlikely Hikers - A diverse outdoor community, hiking group & podcast for the underrepresented hiker @unlikelyhikers Asking companies for gear that they are not making Creating a Climb Big Community on Facebook  Final words of advice from Sam    “You are allowed to take up space, you are allowed to go at your own pace, you are allowed to do something and to really make it your own, even if you don’t see anyone else who looks like you doing it. That there is such beauty in deciding that you want to do something and going after it. And you are allowed to do that, you are allowed to try, and you are allowed to fail while you do it as well. You don’t always have to succeed and that’s ok. You’re allowed to fail and to try again, and try again. And it doesn't mean that you, aren’t good enough and you are not worthy, it just means you are a beginner and it’s ok to be a beginner, so you are allowed to fail.”   Social Media   Find Sam on Instagram @SamOrtizPhoto   At Climb Big, we’re interested in making rock climbing and the outdoors more accessible to fat folx.   The barriers for plus size adventurers are huge, including a lack of representation and access, not to mention an incredibly limited selection of the gear and clothing that are necessary for safety in the outdoors.   Climb Big Website - www.climbbig.org    Find Climb Big on Instagram @Climb.Big    Join the Climb Big Community group on Facebook www.facebook.com/groups/climbbig

In 2018, Denise Mueller-Korenek set the world record for paced bicycle land speed, traveling at an average of 183.932 MPH, becoming the fastest cyclist on earth.    Denise smashed the previous record of 147.7 MPH set in 1995, and in doing so, became the first and only woman in history to hold the world record, which was first established in 1899.    Denise also has multiple other athletic achievements to her name, including: US Women’s Human Powered Bicycle Record holder (non motor paced) at 70.6mph (Sept 2019) 15 National Cycling Championships (Mt. Biking, Road & Velodrome) Ironman and Half Ironman finisher (2013) 2 x Jr. World Championship medalist in Mt. Biking in Italy (Downhill & Cross Country) Completed over 50 half marathons in 29 states + DC Completed over 9 marathons on 4 continents, including Antarctica (2013) & The Great Wall of China (2017) Denise is an inspiration to all cyclists, and continues to push the boundaries of what is humanly possible. Listen to Denise on the Tough Girl Podcast.    New episodes every Tuesday and Thursday at 7am UK time - 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 your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast.   Show notes Being based in San Diego in California Her claim to fame Being an athlete her entire life Her passions and interests at a young age Coming from a high achieving family Getting her first bike Entering her first 100 mile charity race with her dad Riding from San Fransisco to San Diego Meeting her Cycling Coach John Howard Role models in the sport Her dreams of becoming a professional athlete Creating vision cards Dealing with performance pressure/anxiety  1991 - Going to the World Championships to Italy as a Junior Deciding to leave the sport Making the transition out of the sport and what happened next Meeting her husband and having children  Running a family business Keeping healthy but not challenging herself physically Being inspired by the women at the gym Signing up for her first Marathon Building on each success Dealing with anxiety related to extreme competition Looking for the next challenge and next opportunity Being the first female to go after the land speed record on a bike Needing to become a National Champion Doing hypnotherapy  What the land speed record is What’s going through her head at that speed Why there is nothing apart from that moment Dealing with the dangers and managing the risks Having trust in her team Physical preparation and being in the shape possible to take on this challenge Setting a new goal - Running half marathons in every state of America Having a gratitude board Advice around setting goals   Social Media   Website     www.183mph.com      www.TheProjectSpeed.com   Twitter @FireCycle    Instagram @FireCycle    Facebook  @FireCycle

Jessica is a Detroit-born Ugandan-American who got her start with traveling when she was just four years old, and in October 2019, she became the first Black Woman to travel to every country in the world.    Jessica is a cultural ambassador, writer, photographer, travel expert and entrepreneur, whose work is about changing the travel narrative and making the travel space more inclusive. She is the founder and CEO of The Catch, a lifestyle brand featuring goods acquired during her global adventures.    Jessica is committed to raising cultural awareness and encourages people to think positively about other countries and the world at large, so that we don’t miss out on opportunities to have amazing experiences with our neighbours.    In March 2019, she was named one of the 30 Most Powerful Women in Travel by Conde Nast Traveler.    Jessica is currently working on her first book, to be published by National Geographic in May 2022.     New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - 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 your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast.   Show notes Being a liver and lover of life Being known as the first Black woman to travel to all 195 countries in the world Being a Global Citizen Growing up in Detroit, Michigan  Travelling a lot as a family Going to Canada when she was 4 Wanting to become a lawyer when she was younger Getting into travel and wanting to be an entrepreneur  Working and living all over the world Figuring things out on her own Turning 25 and spending 9 months travelling What draws her to travel Being curious about the world and finding beauty in the mundane Magical moment with people while travelling Planning and paying for the travel Making space for travel  Being location independent and working for herself Doing a Go Fund Me and raising $28,000  Dealing with burnout from travel Visiting Iraq Having a home base in Detroit How 2020 made Jessica appreciate stillness Top tips for women who want to travel more Why you should just go Corey Lee @CurbFreeCorylee  Char @travelingblackwidow  Her biggest challenge while travelling  Swimming with Wales in Tonga Visiting high risk countries…. Travelling with open, positive energy Travel routines and what a typical day looks like Writing a book about her travel experiences  100 stories - 100 countries being published by National Geographic in 2022 Dealing with Covid and not being able to travel Visiting the last country  Completing her challenge! Spending time in Uganda Enjoying solo travel Wanting to settle down at some point Practical advice for women How to follow along with Jessica What’s behind the website name…   Social Media   Website thecatchmeifyoucan.com    Instagram: @jessicanabongo    Facebook: @thecatchmeifyoucan    Youtube: youtube.com/thecatchmeifyoucan    Twitter: @thecmiyc

During this episode, I reflect back on the final 6 months of 2020 and the beginning of 2021.    I share more about my next challenge - the Tough Girl UK Adventure Series. Plus answer a variety of questions from patrons and members of the tough girl tribe.    I share more about what I’ve been up to during the covid months, how my goals have changed. I reflect on some of the smaller challenges, such as the #MarchDailyMile challenge with Inov-8, the 12hr walking challenges, doing 30 days of Yin Yoga and walking the Sandstone Trail (55k) in 1 day!   Follow along with - The Tough Girl UK Adventure Series is sponsored by Cicerone #ChallengeWithCicerone.   Learn more about Cicerone - visit their website www.cicerone.co.uk    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 More info about today’s episode  Looking back over the past 12 months and looking forward to the next 6 months The purpose of these episodes  Stopping to reflect on what’s been achieved Reflecting on May/June 2020 Representation, diversity and inclusion FB post - 5th June 2020 “Words are not enough - actions have to be taken to make change happen.” The actions I’ve been taking to improve the diversity on the Tough Girl Podcast How it works with the TGP  and having to preload content August 2020 - milestone month - 50,270 downloads in 1 month…. The power of the stories being heard around the world August 2020 - starting back at the gym with a PT Taking the time to think about what else I could/should be doing with my life Looking at doing -  Doctor of Professional Studies (DProf) by Public Works at Middlesex University  Women’s Adventure Institute - working on the vision  Having Rosie Swale Pope come to stay for my birthday in September 3rd Lockdown in January 2021 and dealing with the UK Winter Feeling sad in February 2021 Trying out the new Inov-8 Terra Ultra G270 Trainers to test out  Running in March #MarchDailyMile Challenge and having a purpose May - Walking with Ellen Piercy  #CheshireChallenge doing the Wirral Circular Trail  June - Yin Yoga 60hrs online course - not finished yet! July 24th walking the Sandstone Trail (55k) in 1 day  Having the vaccine! Thinking about the 6th Year Anniversary of the Tough Girl Podcast - 4th August 2021 Looking at potentially challenges I could do in the UK… Reaching out to the Cicerone about sponsoring the Tough Girl UK Adventure Series Plans for August - Walking the Anglesea Coastal Path with Alex Mason Going to Run Fest Run (27th - 29th August 2021) with 2 tribe member  Winchester being the start of The Pilgrims Way  Heading home for my 40th Birthday  Heading up to Scotland - going to stay with Vici Royle in Scotland Plans for September How busy the past 2 weeks have been, and being included in 3 books Ask An Adventure: Live Adventurously, Be Creative By Alastair Humphreys  The Story Powered Speaker By Norman Bell  Run Like A Girl By Danielle Brown Money and patrons  2021 - 259 active patrons  Debt, Saving up for a new laptop, putting money into an emergency fund, saving for the Dprof Working with Protein Rebel  Collaborating with Hazel Oakes - Muralist and Illustrator  Facebook Live for the Tribe - 4th August 6pm The Tough Girl Podcast total downloads 1,782,000 - Will we reach 2 Million by the end of the year… Has the podcast reached a plateau? Releasing 3 episodes a week in August and September  Being interviewing on other people’s podcasts  Am I approachable?  Answering Patrons & Tribe Questions Podcasting advice and benefits of podcasting Advice for supporting the Tough Girl message Final Summary   Social Media   Website: www.toughgirlchallenges.com   Instagram: @toughgirlchallenges    Facebook: @ToughGirlChallenges    Twitter: @_tough_girl     Take a listen to the solo reflections episodes which I’ve done over the past few years.    7th Aug 2020 - Sarah Williams - Reflections on 2019 & and the start of 2020.    4th Aug 2019 - Reflections on 2018 and the start of 2019. Plus plans for Tough Girl Challenges.    30th Dec 2017 - Reflecting on 2017 and the plans for 2018    30th Dec 2016 - Reflections for 2016 & Plans for 2017

Milbry C. Polk (BA, honors) Radcliffe College, Harvard University, has lectured in more 150 schools, universities and public affairs organizations.  She co-founded and was executive director of Wings WorldQuest, a non-profit organization dedicated to supporting women at the leading edge of science and discovery.  She also founded and directed programs for the American Museum of Natural History and the Museum of the American Indian. She was Vice-Chair of the Conference on Affordable World Security (Newseum, March 27-28, 2012).   Among her writings are Women of Discovery (Library Journal award Best Books of 2001 and School Library Journal, Best Books); Egyptian Mummies (Margaret A. Edwards Award best books); editor, The Looting of the Iraq Museum, Baghdad; and Reviews and Contributing Editor of The Explorers Journal, 1998-the present.  She co-founded with Imagination Celebration, and wrote yearly curriculum for nine years for The Art of Exploration, a program for the Public Schools of Ft. Worth, Texas.    She led or participated in expeditions to Prince William Sound, Alaska; the Western Desert of Egypt (National Geographic); Yemen; Southern Sudan; Saudi Arabia; Iran; Pakistan; John River, Alaska; Nepal; Brazilian coast; Greenland; Baffin Island; Devon Island; India (American Museum of Natural History); Chinese Tibet; NW Greenland, and the Andaman Sea.     Ms. Polk's honors include: The Sweeney Medal, The Explorers Club, Capt. J-E Bernier Medal, Royal Canadian Geographic Society (2015), Anne Morrow Lindbergh Award (2011); Alumnae of the Year, Madeira School (2011), Environmental Leadership Award, Unity College;  Womens' ENews “Leader of the 21st Century”, Who's Who, Women of the Year Award; Honorary Fellow of the Royal Canadian Geographic Society, Fellow of the Royal Geographical Society, Fellow of The Explorers Club and  Fellow of Wings WorldQuest. She is on the Board of The Explorers Club, serves on numerous Advisory Boards and served for ten years on the Board of Governors of the National Arts Club.     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 Introduction Her background Being born in Oxford, UK and growing up between Europe, Egypt and America Becoming a photo journalist in the 70s & 80s Working with Margaret Mead  Thinking of doing a PHD at Oxford Figuring out what she truly wanted to do  Following the route of Alexander the Great Starting to put together expeditions and selling them to magazines Working in the Middle East & Asia Wanting to be an explorer from a young age Using her initials to apply for a guiding expedition course Life as a photojournalist Respecting the local culture Taking photos of Yemen How exploration has changed over the past 40/50 years The importance of curiosity  Getting married and getting pregnant How life changed after having a baby Being introduced to women explorers Nicole Maxwell Book: Witch Doctor's Apprentice, Maxwell, Nicole, 1990   Having a library of 1,500 books on women explorers and adventurers Going to find women explorers from India Wanting to create a Women Explorers Library Wanting to keep the collection of books together The importance of learning women’s stories Being driven by your passion Reading everything and being fascinated by history How Wings WorldQuest was started How it evolved Starting to focus more on education Women of the Deep, Explorers Club Why it’s an exciting time to be a young woman Joining the Explorers Club in 1994 as a Fellow and now being on the board Working with Adventure Canada Going outside her comfort zone Doing adventures/expeditions without technology  Needing to be careful  Keeping positive during tough situations Building a fellowship of women Women supporting women  Future expeditions  Adventure Science - #domorewithyourfitness  Writing book reviews and writing a book on her great grandmother New book - Women of the Arctic  Babes & Death Women on pilgrimages  Going back to Oxford to do her PhD Needing to update her website  Final words of advice  Figuring out your passion Why there is no such thing as failure Listen to your inner self  Kristin Gates    Social Media   Website milbrypolk.com    Wing WorldQuest - WINGS was formed in 2003 to identify and support the discoveries and accomplishments of women explorers and scientists and to inspire the next generation of problem solvers.   Website -  www.wingsworldquest.org    Instagram - @wingsworldquest   Facebook - @WINGSWorldQuest    Twitter - @wingsworldquest

Nuran in her own words:   “Lover of road trips, the great outdoors, and all things natural; I feel truly free and content in the mountains.   After giving up my corporate job in 2015, I embarked on a 7-week road trip through Europe with my two children in tow to visit friends and family. The kids were 3 and 6 years old at the time and I had no idea when I might go back to work, so wanted to make the most of our summer together.    Since my husband wasn’t able to join us due to work commitments – and because I’m not one for sitting at home during the summer holidays, I went on my own.    Little did we know that what started as a spontaneous idea, would soon turn into the regular highlight of our year.   Our road trip adventures have taken us across Europe and we fell in love with the Alps and the Scottish Highlands. This summer we are hoping to explore the Italian Dolomites not least because I really want us to try a Via Ferrata hike there.   I’m a huge believer in “trying out new things” or “just going for it”.    You can’t truly know what you are capable of without trying it. This is especially amazing to witness with children when they’ve achieved something for the first time! With experience comes trust and self belief; these are the values that I try to instil in my kids.   As Thomas Fuller once said, “All thing are hard difficult before they are easy.”   Therefore, I’ve just launched my adventure & travel blog “www.growadventurously.com" where my mission is simple: I want to inspire mums to adventure solo with their kids; through adventure/travel tips & advice, itineraries and green & healthy lifestyle guides. I want to give them the confidence to experience this joy with their kids, make wonderful memories and grow adventurously together.”   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 Growing up in Germany to Turkish Parents Being based in South East London for the past 15 years Having 2 kids, aged 7 & 11 years old Spending time outdoors while she was growing up Doing lots of sports in her teen years  Loving adventure and taking the opportunities to try something new Deciding to go sky diving last minute on a business trip! Why you should seize the moment and take advantage of the opportunities Having children in her early 30s Deciding to make a change in 2015 The life/work balance  Having 7 weeks off with the kids Wanting to do something fun Deciding on a road trip to Germany  Her role models when she was younger Planning and preparation for the first road trip Figuring out the loop Structure of the day How to entertain the children Loving audio books Dealing with meltdowns How it worked being solo  Magical moment  Getting into rock climbing Growing with her children  Overcoming challenges while on the road Deciding to start blogging to inspire other mums to go on adventures with their kids Incorporating adventure into her everyday life Starting gardening in 2020 Training for the Yorkshire 3 Peaks Challenge Following a training plan based on HR Working on her fitness and endurance Kate Sielmann - Mountaineering & Trekking Coach Fitting her training in around her family  Mental training… Being prepared with food and water Final words of advice and top tips   Social Media   Website growadventurously.com    Instagram - @growadventurously     Facebook - @growadventurously

Megan in her own words:   “I’m Megan (she/her) and I live in Portland, OR. I’m on a mission to inspire people to live their life without limits. I want to show people that you can do, be and live however you want AND that you can change your mind about what that means any time you want. Your mind has the power to climb whatever mountains your facing and I’m here to help guide you.   I fell in love with rock and mountain climbing 4 years ago and struggled to find my place at first. Instagram played a huge role in helping me step into my power when I started following other plus size adventurers. I want to increase representation of plus size people in the outdoors, especially in leadership/guide roles. I want to see more people who look like me in marketing from outdoor gear companies. And I REALLY want to get better technical gear for bigger bodies so we can keep doing all the things outside safely (and even fashionably? What a dream).”   Dr. Megan Banker practices from a Health at Every Size model meaning she teaches her patients how to improve their health without focusing on weight. Megan is a co-founder of Climb Big, an initiative to increase representation of plus size rock climbers.   “My body is not an object for your actions or feelings to be directed. My body is not a thing that receives action or inaction. It does not exist for your fantasy, ridicule, attitudes, judgements, lust, admiration or hatred. My body is a subject. It is. It does. It moves. It breathes. It experiences. It loves. It is so much more than an object. My body is a subject.” - Shared by Megan on IG - 3rd April 2021.   Content Warning: We talk about bullying and dieting at a young age.   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 31 years old, Living in Portland, Oregon Being a plus sized climber Growing up in Central California  Being the oldest of 3 girls Growing up in a bigger body Starting swimming at 4 years old Going to an academically intense prep school Taking up rugby in college Deciding to become a Doctor… Reflecting back on her teenage years Being put on a diet at 8 years old Yo-yo dieting  Living in a bigger body  Building self confidence through sport Why rugby is such an inclusive sport Stepping into her power as a bigger bodied woman Loving the physicality of rugby Joyful movement Getting into hiking in her late 20s Moving to Portland after Grad School in 2015 Joining Meet Up to connect with others Gaining new skills in climbing  The Mazamas 8 week Course (Portland)  Solo hiking and wild camping for the first time The biggest challenge Megan has had to face in the outdoors Being competitive with herself Putting pressure on herself Fat is not a feeling Becoming her own best friend Being kind to herself Not having a good experience while Snowboarding Feel the feelings Balancing the stresses of life Meeting husband The power of role models The women who inspire Megan in the climbing and hiking space Unlikely Hikers - A diverse outdoor community🌲, hiking group 🥾 & podcast 🎧 for the underrepresented hiker  Jenny Bruso -  @jennybruso  Sam Ortiz - @samortizphoto  INFJ 🦖PlusSize Latinx Mountaineer🗻Founder of @climb.big Adventure Photographer 📸She/Her 🏕 Sharing beginner tips for new hikers    Mirna Valerio @themirnavator  What PDX stands for Words she would have wanted to hear when she was younger Brave, Not Perfect: Fear Less, Fail More, and Live Bolder  “Choose to be brave”     Social Media   Climb Big Website - A community for fat and plus size rock climbers. Stories, Events & Education    www.climbbig.org    Instagram    @pdxoutdoorchiro    @climb.big