Tough Girl Podcast

“I want to change the world, one race at a time” - Khadijah Diggs   Khadijah is Mother, Project Manager and a Team USA and Silver IronMan All-World Triathlete. Her mission is to Promote a Positive Image of Muslim Women and Islam in General through Sport.   Khadijah is currently ranked in the top 5% of her age group by Ironman Triathlon and is the first African American woman to represent Team USA in Long Course Triathlon and the first Muslim women to represent Team USA in any multi-sport event. The single mother of twins competed in her first triathlon in 2012 at age 43, and now aspires to win a national championship in the Master’s division.   Khadijah in her own words:   "Training and racing started off as my therapy to recover from a failing marriage and the loss of loved ones to cancer. It has remained that but has also become how I express myself and share who I am as Muslim, a Mother and a Woman."    Her GOAL is to open dialogue and connect women of all backgrounds on a personal level by sharing common experiences, joys and struggles through healthy living, group training and healthy competition.    "I have learned traveling all over the country and the World to race, that at the core, we are more the same than different. The struggles of motherhood and just being female are universal and it binds us as women.”   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 Khadijah Loving swimming from a young age Running track in college Getting her first bike for her first triathlon Doing her first triathlon in 2012 at 40 years old Coming 3rd to last, but loving the whole experience Being encouraged and supported at the start of her triathlon journey  Figuring it out at the start Reading books and looking at training plans on-line Figuring out her method for triathlon Increasing from sprint triathlon to a half ironman distance Deciding to take swim lessons The struggle of finding appropriate clothing to wear ASIYA hijabs  Muslim role models in triathlon Becoming a better athlete through making mistakes Realising the importance of nutrition The importance of planning for everything that can go wrong What’s going on mentally during a race Dedicating races to loved ones Using triathlon training as a mental escape Trying to get the balance right  Having all the equipment to train at home including an endless pool Racing in Cuba  Nutrition and changes to diet to help balance blood sugar levels F2C Nutrition  Looking at nutrition in a holistic way  Training during Ramadan Magical moments from races The power of mantra  Being an introvert and preferring the virtual settings Final words of advice for taking on a triathlon    Social Media    Website - www.khadijahtriathlete.com   Instagram - @khadijahtriathlete    Facebook - @trigammalete   Podcast - https://anchor.fm/khadijah-diggs

When Claire hit 30, far from settling down and considering herself approaching middle age, she discovered a new lease of life and re-engaged with her love of the great outdoors and travel. Claire loves a challenge and likes to set herself something new each year.   This has led to a passion for water based and, in true British style, sitting down sports. She started rowing in 2012 and very quickly caught the bug, racing regionally and nationally. She also loves sea kayaking and the freedom and self-sufficiency of being able to kayak and wild camp.     From there Claire has gone on to do the Rickshaw Run in India, as well as being part of a mixed crew to row across the Atlantic Ocean, earning her a World Record!   Claire has experience under expedition conditions around the world, and is now keen to see just how far she can push her body and mind.    Claire also shares more about her next challenge to row the Northwest Passage, the Arctic route that links the Atlantic and the Pacific. This will be a true test of human achievement and endeavour. This challenge will be one of the world’s “last great firsts”.   New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time! Make sure you 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 Claire What family life was like Getting into walking at 14 years old Her first ever mountain! Not enjoying school and being lonely Female role models in childhood Thinking of the obstacles that stoped her being adventurous  Starting to get into kayaking  Heading to Canada in 2009 to go Kayaking  Kayaking and wild camping in Norway  The challenging of kayaking in Cuba Confidence and self belief  Lacking confidence  Telling people about adventures Cycling Coast 2 Coast (C2C) in a day Being nervous about holding people back The Rickshaw Run Race  Being a woman in India 12 hours of driving every day Deciding to row the Atlantic Ocean How the team evolved Joining the crew in September 2017 Rowing the Atlantic Ocean in December 2018 Funding the challenge £100K Her role in the team 2hrs on rowing and 2 hrs off What the cabin was like Being the only woman on the boat Dealing with periods  The lessons learned from rowing the Atlantic Ocean Testing her limits The next challenge - Rowing the North West Passage 2021 What has to be done between now and the start of the row The challenge of raising the funds The physical training involved    Social Media   Next Goal - to row the Northwest Passage 2021, the Arctic route that links the Atlantic and the Pacific   - A true test of human achievement and endeavour, a team of Ocean Rowers & Explorers are attempting one of the world’s “last great firsts”   Website - https://nwp2021.com Instagram - @nwp2021 Facebook - @nwp2021

At 79 years young, Dr. Betty Holston Smith has the fitness level of your average 30-year old and looks at least 20 years younger than she is!    Dr. Betty was previously a 200-pound couch potato who loved junk food and smoking. Dr. Betty shares more about how she transformed her life 50 years ago. This really is a master class told by a phenomenal story teller, who goes into the details.   During this podcast episode Dr. Betty shares more about her early life, how she got into running, how she changed her diet, how she trains, and how she copes on 4hrs of sleep a night. At 79 years young Dr. Betty is still running 60 to 100 miles per week!    If you want to learn the secrets of running, health and fitness, this is an episode not to be missed.   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 Speaking to Dr. Betty Holston Smith Being a smoker and eating junk food Being 200lbs overweight Why she decided to lose weight Trying all of the crazy diets Being inspired by Dr. Mirkin  Why nutrition and movement is so important Advice for movement - Get outside 3x a week for 30 mins Why you need to strengthen your heart Why you need to eat, fruit, vegetables, whole foods, seeds and nuts What Dr. Betty eats on a daily basis Falling in love with running and how it became the core of her life Starting to feel the difference in her life Running ultra marathons and having no need for recovery The good things that have come from her lifestyle Being monitored by John Hopkins Hospital  Thriving on 4hrs of sleep a night Doing relationship based coaching The importance of respecting the body Stretching and doing Tai Chi for 40 years Growing up in virgin woods and falling in love with mother nature Growing up as 1 of 6 children Her favourite shoes - Vivo Barefoot   Running marathons on 6 continents Running a half marathon (22 miles) on the Great Wall of China Running and teaching deep water running Setting up your body for running  The benefits of chia seeds The power of having good posture Lessons from Michael Jackson with his pelvis Needing a strong core to be any kind of runner Why you need to have relaxed shoulders Why running should be moving meditation Writing her book - Lifestyle by Nature: One Woman's Break from the Unhealthy Herd to Roam Forever Healthy in Nature's Lifestyle Change Herd Focusing on what you love and what you are passionate about Wanting to run for the rest of her life Passion and perseverance  Not caring about the finish line The process of changing a lifestyle Going to school during segregation The lifestyle change line On going challenges Running a 901 mile virtual race Looking for more virtual races Not being on social media What her week looks like   Social Media   Book - Lifestyle by Nature: One Woman's Break from the Unhealthy Herd to Roam Forever Healthy in Nature's Lifestyle Change Herd    More about the book:   How are you? If your truest first thoughts in pondering this question are something like "I could be better," this nature-based lifestyle-change book might help. To be healthy, you must take care of all of you because the total you is made up of your entire self, including your body, mind, spirit, soul-your everything.    If one part of you is not up to par in some way or another, it's impossible for your everything else to be totally healthy. You have tried everything your friends, your doctors, and even the advertisement industry recommended for improving your health. But nothing has worked, except to make you a frustrated person.    Close your eyes right now and allow your conscious mind to contemplate your health situation. Be honest. You are not the healthiest that you can or should be. In fact, you are in dire straits according to how you feel and what your medical team says about your health. I know all of this about you because I was you so many years ago.    Like you, for years I followed the same type of diet herd that you have been following. And like you, after trying everything, I had no clue about what to try next. However, I found a clue. Over forty years, I lived the importance of and learned to replicate nature's wisdom on nutrition and movement in my unhealthy lifestyle. Her focus was on naturally changing lifestyles, not on temporary quick fixes. And in the process, she provided me with all types of support to do so. I carefully recorded her step-by-step wisdom and provided the details inside.    Ditch your next quick-fix cosmetic diet, and put your trust in nature's simple but trustworthy lifestyle-change wisdom.

Hetty in her own words:   I live for adventure. Being outdoors is more than a hobby to me - I thrive on it, rely on it and couldn’t imagine life without it. When I am not out exploring, I'm usually planning or daydreaming of my next adventure - which could be anything from a weekend running around my local hills to some epic endurance event or obscure challenge further afield.   I love pushing myself both physically and mentally to find my limit. I can't explain quite why this is, but I have often found this is when you discover amazing things about yourself. I am not naturally talented or gifted - in fact, at school, I was once told I would never make a long distance runner. I have achieved what I have from having big dreams, being slightly stubborn and working hard! My main inspiration and drive come from loving what I am doing and the environment I am in - whatever the weather.    I want to find adventure. See beautiful places only accessible from sheer human effort. I’d like to climb mountains and at the end of the day sit back with a beer, totally worn out, and watch the stars. I’d love to run, bike and climb all over the world!    I might be a relatively ordinary individual but believe me, I am determined to make an impact in every way I can.   *************************************************   New episodes 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 Hetty Growing up in the Peak District, UK Not being good at sports  Her dreams and wanting to ride for Great Britain Struggling to fit everything in Making the transition from riding horses into the outdoors Starting with google Wanting to get into climbing and mountain biking  Loving to push and challenge herself Type 1, Type 2, and Type 3 FUN! Her passion for the mountains  Setting up her website and personal blog Wanting to support women in the middle ground of adventure  Female role models in the adventure space Being able to see what other women are doing Wanting to understand more about women in the outdoors by starting - Women in Adventure The first survey from Women in Adventure - Inspiration and Barriers The second survey from Women in Adventure - Mental Well-Being What’s next for Women in Adventure  The Women’s Trad Festival based in the Peak District What Trad climbing is Loving the headspace of climbing Climbers Like Me The values and mission of the festival Less Plastic would be Fantastic The mental health challenges in 2020 Why we need the data Being even more passionate  An exciting new project… creating a historic global event to bring people together The One Run Global Challenge - 10th December 2020 - 7pm Local Time  “Love is a human right and no one should be hated for who they are” Not always getting the balance right Being a big fan of the to do list and keeping things simple Next challenge… small and big! All Points North  Final words of advice and top tips   Social Media   Personal Blog and Website - www.mudchalkandgears.com    Instagram @mudchalkandgears   Twitter @HettyKey    Women In Adventure - Women in Adventure aims to narrow the data gap surrounding women and the outdoors. Through research, we want to increase participation, improve diversity and widen the accessibility of the outdoors for women.   Website - womeninadventure.com    Instagram @womeninadventure   Facebook @womeninadventure    Twitter @women_adventure   Women Trad Festival - Women's Trad Festival is a trad climbing festival in the Peak District, bridging the gap between indoor and outdoor climbing. We support, connect and inspire climbers of all abilities, ages and genders.   www.womenstradfestival.co.uk   Instagram @womenstradfestival    Facebook @womenstradfestival

Jools shares more on her award-winning blog, VéloCityGirl, which focuses on different aspects of cycling, including cycle-style, her own adventures on two wheels, and how to widen participation in cycling.   Jools’ blog and social media presence have evolved from being her ‘tiny corner of the internet’ (as she still calls it) to inspiring women and young girls around the world to get on the saddle and ride. Leading publication BikeBiz lists her as one of the most influential women in the UK cycling industry.    The well-respected US publication Bicycling Magazine touts her as one of the 107 Cycling Digital Superstars in the world to follow. Instagram named Jools as one of the most influential female storytellers in their #MyStoryUK campaign.   Jools now finds herself talking about cycling culture, and what it’s like to be a woman in that domain on platforms as varied as BBC Newsnight, the Design Museum, BBC Radio 4, and Southbank Centre’s WOW Festival.   Jools most recent book - Back In The Frame was published in May 2019.   About Back In The Frame:   Jools Walker re-discovered cycling aged twenty-eight after a ten-year absence from the saddle. When she started blogging about her cycle adventures under the alias Lady Vélo, a whole world was opened up to her. But it’s hard to find space in an industry not traditionally open to women – especially women of colour.   Shortly after getting back on two wheels, Jools was diagnosed with depression and then, in her early thirties, hit by a mini-stroke. Yet, through all of these punctures, one constant remained: Jools’ love of cycling.   In Back in the Frame Jools talks to the other female trailblazers who are disrupting the cycling narrative as well as telling the story of how she overcame her health problems, learned how to cycle her own path and even found a love of Lycra shorts 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 Who is Jools What her passions and interests are Her love for cycling  Being inspired by her older sister and brother Starting with a BMX bike Her dreams as a little girl and wanting to be a barrister Taking a break from cycling for 10 years Not feeling comfortable as a teenager on a bike Not feeling safe or confident on the roads in London Re discovering cycling at 28  Feeling that cycling wasn’t a space for her The lack of diversity in cycling media  Commuting on a bike in London Wanting to make cycling more diverse and welcoming  Working in the cycling industry Starting blogging at Velo City Girl Having a focus on cycling style on the bike Not knowing what to do after university Going to Trinidad with her mum Getting her first bike - through the Cycle to work Scheme  Starting to work in the cycling industry Trying to figure out what to do with the rest of your life in your 20s Earning an income from her passions - cycling and fashion Deciding to write a book Sharing the personal stories from depression to having a mini stroke in her early 30s Talking about the lows and the highs Why you are not alone Sharing stories via VeloMail Bikes and bike names! Final words of advice to encourage you to get into cycling   Social Media   Website velocitygirl.co.uk    Facebook @LadyVelo    Instagram @LadyVelo    Twitter @LadyVelo    Back in the Frame (How to get back on your bike, whatever life throws at you), was published by Little Brown UK in May 2019.    In Back in the Frame Jools talks to the other female trailblazers who are disrupting the cycling narrative as well as telling the story of how she overcame her health problems, learned how to cycle her own path and even found a love of Lycra shorts along the way.

Deana Ortega is a badass single mom who has jammed her way around the roller derby circuit for the past 12 years. Having overcome addiction, negotiated difficult relationships, and endured numerous traumatic losses within her family, she has survived against the odds to become a successful derby captain, triathlete, and hairstylist.    Hailing from the vibrant border city of El Paso, Texas, she is the author of Forget Soldadera: A Book of Personal Poetry (Ghostlight Creative, 2018) and My Derby Romance (April, 2020).   New episodes every Tuesday and Thursday at 7am UK time - Make sure you hit that 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 Texas Having a positive attitude Spending a lot of time alone  Loving being on her roller blades Dreaming for some normality in her life Getting into sports at a young age Not being able to graduate school Feeling very lost at a young age Going back to school to get her GED Finding roller derby in her 30s Forgetting how to enjoy life What is roller derby Derby Names The awesome community at Roller Derby  Getting back into Roller Derby after babies Deciding to stop drinking for good Celebrate Recovery   Working on her self worth issues Being roller derby captain Lessons learned from roller derby Looking within The importance of having balance - “you can’t do life without balance” Her book - Derby Romance  Getting through tough times Balance and harmony Deciding to write her first book Changing her beliefs about herself Figuring out her purpose Changing from the inside out Words of advice for those women who want to give roller derby ago “Nothing is ever as hard as we think it’s going to be” Final words of advice for those going through a tough time     Social Media   Instagram @queenbumble_dee   Facebook @deana.l.ortega

Sara Safari is an author, speaker, mountain climber, college professor, Electrical Engineer and advocate for women empowerment.    Sara was born in Iran and moved to the USA in 2002 to continue her education in electrical engineering. While teaching at California State University Fullerton, Sara met the founder of the Empower Nepali Girls foundation. She decided to climb Mt. Everest to raise funds and awareness for the girls who become victims of human trafficking or are forced into early marriage. She is now a board member and director of development of Empower Nepali Girls and she dedicated her book “Follow My Footsteps” to this organisation.   Sara will be the first Iranian in history to climb the Seven Summits, the seven highest peaks in each continent.   New episodes every Tuesday and Thursday at 7am UK time - Make sure you hit that 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 Just another Everest climber! Born in Iran and moved to the USA at age 20 Living in California Being very grateful to her parents for their sacrifices  Studying electrical engineering  Wanting to raise money for the Empower Nepali Girls foundation Starting from zero Getting outside her comfort zone Being a shy person Asking strangers for money Climbing Everest - April 2015 Meeting the girls from Nepal Being on an ice wall during the earthquake at 20,000 ft The turning point in her life Starting to climb the 7 summits Going back to climb Everest again…but ended up breaking her arm Going through a divorce in 2008 Getting the idea to cross Greenland Getting excited about the next expedition  Using the time to reflect back on her life The uniqueness of the challenge Advice for women going through a tough situation The patience needed in mountain climbing The team dynamics in Greenland The National Geographic article about the Greenland crossing  Funding challenges and adventures Building mental resilience and determination Being a work in progress Learning new habits and transforming herself The power of saying it out-loud to the world  Training to get fit and building muscle and endurance Living with a heavy pack on  Tips for rest and recovery  Walking in the sun everyday for 20 mins Why you have to START NOW!   Social Media   Website - http://www.climbyoureverest.org    Instagram @sara.safari.everest    Facebook @sara.roma.90    Youtube - https://www.youtube.com/channel/UC_9cyPCB97LUKinSh2Fgpsg/videos

Catherine Dixon (Cat) and Rachael Marsden (Raz) – known as TandemWOW – had an ambition to raise £1 a mile as they cycled around the world on a tandem bicycle.    After 263 days they arrived back in the UK at the end of March 2020, just before lockdown.    After cycling 18,000 miles they raised a massive £37,000 for charity. They also set a new world record, beating the previous men’s record by more than 17 days.    Always with a smile they cycled through storms, monsoon rains, brutal headwinds and fires. They endured emotional and physical hardships, hunger and exhaustion and, through their incredible determination, have shown us all that anything is possible.   Listen to Cat and Raz on the Tough Girl Podcast. New episodes 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 Cat and what she does Who is Raz and what she does How Raz and Cat met about 3 years Who’s idea was it to cycle around the world! What Raz’s first thoughts were about cycling around the world The planning and the preparation for the challenge The rules for the Guinness World Record  Thinking about and planning the route Working on the bike spec Figuring out the sponsorship and getting kit etc Thank you to Stolen Goat  Getting travel insurance with Saga  The budget for the trip and trying to stick to £50 per day for the 2 of them Camping across Europe to keep costs down Having families and telling them about the challenge Naming the bike ALICE… The magical moments on the bike  Spending 24hrs a day together The challenges of being part of a team  What did they learn about themselves from doing this challenge Getting tested physically and mentally while cycling Luxury items Listening to lots of audio books Raz sharing more about cycling over in America The struggles of getting food in America  To go to McDonalds or not…. Flying over to Morocco from America Heading back to Europe for the final ride home back to the UK Having to race against the pandemic to get the ferry back to the UK The final few weeks of the adventure Crossing the border from Spain to France The challenge of riding through France when shops and accommodation was closed Leaving France on the day of the lockdown Finishing the journey and getting to the end of the trip and not being ready to stop cycling Planning to take a month off Starting new jobs Making the transition from cycling everyday to being back in a full time job Quick Fire Questions Final words of advice and top tips   Social Media   Website www.tandemwow.com    Tandem WoW Facebook Group    Instagram @tandemwow    Twitter @TandemWow

As a young woman from a Bangladeshi, Muslim family, Ruqsana struggled for years to balance her faith and culture with the fast, furious and brutal sport she fell in love with - even hiding her trophies. Now she's fighting to help other young Muslim women to find their own balance between fitness and faith.   Ruqsana's story is a tale of empowerment that will inspire anyone who has ever had to battle against the odds and against all the opposition to achieve their goal.    With the reluctant blessing of her parents, she completed a long journey to the top, battling against prejudice, depression, panic attacks and ME.    A role model to many, she was part of the Adidas Here to Create campaign and Karen Millen's #WomenWhoCan campaign.   You can listen to Ruqsana on the Tough Girl Podcast - new episodes are every Tuesday and Thursday at 7am UK time, make sure you hit that 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 Ruqsana is Growing up watching Bruce Lee and being fascinated by the martial arts Getting into kickboxing at 18 years old Growing up in London in a muslim family 36 years old and growing up in the 80s Being restricted in what she could do  Discovering kickboxing while at college Studying Architecture at university Training in a mixed gym What she loved about going to the gym Wearing a hijab to the gym Having the conversation with her parents Having an arranged marriage Dealing with panic attacks and depression Being suppressed in her marriage Becoming numb and how sports changed her life Discussing mental health issues Having the support of her GP Dealing with Chronic Fatigue and ME Napping during the day Starting to fight professionally in 2008 Going for the British Title!! The Warrior Princess  What it was like getting into the ring Starting to master her own fears and emotions Is she a born fighter… Being supported by her parents Religion and fighting The legalities of wearing a hijab when competing  Not being allowed to wear leggings Designing a hijab for muslim women to wear while doing sports Becoming the World Kick Boxing Champion! Having nothing left in the 4th round  Mental resilience and mental toughness Making the transition from kickboxing to boxing in January 2018 Funding her lifestyle as a professional athlete Writing her book - Born Fighter Handling the negative people  Why other peoples opinion of you don’t matter Her dream to become a world champion in boxing Wanting to inspire people  Final words of advice for other women going through challenging times    Social Media   Website ruqsanabegum.com    Instagram @ruqsanabegum_mt    Twitter @RuqsanaBegum

On 22nd February 2020, Welsh ice swimmer Cath Pendleton made history by becoming the first person to ever swim an Ice Mile inside the polar Antarctic circle. She swam in Hanusse Bay in latitude of 66:56 South.   Cath is a single mum to two gorgeous girls and doing exercise has always helped her to manage her mental health. Cath discovered her passion for winter/ice swimming in September 2015, since then Cath has tried to go swimming everyday and she refers to it as her "Reset Button”.   Cath’s dream is to complete the IISA Ice Sevens Challenge next year and is looking to get back into long distance swimming as-well.    Cath is always up for an adventure and enjoys inspiring others to give new things a try.    After listening to Cath, she will inspire you to give open water swimming a go!!   You can listen to Cath on the Tough Girl Podcast. New episodes every Tuesday and Thursday at 7am UK time - Make sure you hit that 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 passion for ice swimming Growing up as a water baby Being a natural in the water Joining the Royal Air Force  Starting triathlon in her 30s Having her time to swim Falling in love with open water swimming Loving the freedom of swimming and being in the water A winter swimming gala… Having a bad back  Deciding to ditch the wetsuit Getting addicted to the buzz from open water swimming How does ice swimming work… Start in the spring and keep going How long to stay in the water? 1 minute per degree of water temperature - but it does depend on the person Never swim alone and make sure you have a good warm up routine for afterwards Becoming the first welsh woman to swim an ice mile Struggling to find enough cold places to train in Needing to have a good team around you Not being able to have cold showers Why ice swimming will be with her for life Swimming in Antarctica  Ice Sevens Challenge  Doing a zero ice mile Deciding to swim the English Channel Having 18 months to train for the English Channel swim Paying for the swimming challenges Being followed by BBC Sports Wales The challenges of swimming the English Channel “Thank you, I’m having a nice day”  Keep your head down and keep swimming Positive self talk… Always needing the next goal Heading off to Antarctica for the big swimming challenge!  Dealing with the pressure of the swim Being the first swimmer  Getting into the water Dealing with cold water shock Why the recovery is really hard on the body  Dealing with the After Drop Making sure you warm back up properly Confidence and self belief Getting to represent Team GB in Ice Swimming Why you have to train Follow along with Cath on Social Media 4 more big swims to go! Feeling frustrated about not being able to plan future challenges because of Covid Building the swimming pool in the garden Top tips for getting in the water   Social Media   Facebook:  @CathPendleton    Instagram:  @swimcathswim    Twitter: @swimcathswim