Tough Girl Podcast

Loretta had a normal life she was living in Canada with her boyfriend, she was building a house, a 10 year project in the making, but once the final nail had been hammered in, she knew she wanted to do something different with her life. On a whim, and after being inspiredly the Adventure Cycling Touring Handbook, she headed off to England on her first cycle adventure over to Ireland. This was the start, since then, she’s spent over 5 years on the road travelling across 5 continents and cycling through 41 countries as she travelled around the world. During this podcast Loretta share more about how she came to be living this life, the challenges she has faced along the way and why she loves what she does. She also provided top tips and advice to motivate and inspire you to get on your bike and get peddling!  Show notes Run trekking in Nepal Living in Canada, 36 years old, with a proper job and a boyfriend The Adventure Cycling Touring Handbook Deciding to leave her life behind to go and cycle from England to Ireland Starting a community for women who travel by bicycle  The Big WOW Book: 100 Women From Around The World Travel Solo Around The World How her friends and family reacted to her wanting to cycle around the world Her first 5 mile hill… 100 km days - 6 days per week Her daily routine while biking The biggest challenge on her 5 year cycle adventure 7 punctures in a day! Maintaining her health while on the road taking breaks to write her book Eating while on the road The Big Book of WOW and how it evolved over time Advice for other women who want to get into cycle touring Not having a map and getting lost in Bangkok  How she’s funding the trip and how she saved up money Personal safety and looking after your bike when you are solo What are the great routes she has cycled and would love to cycle again What bike she rides Her next plans Deciding to run across a country! Her second book Journaling and loving writing Social Media  Website www.solofemalecyclist.com  Twitter @skalatitude  Instagram  @solofemalecyclist    Facebook @WomenOnWheelsWall 

Sophie is the 2017 New Explorer of the Year. Her expeditions have taken her to the streets of Managua to the mountains of Madagascar and everywhere in between. She is the Founder of AquaAid International, Sophie works with some of Central America and Sub-Saharan Africa’s most remote villages establishing sustainable sources of clean drinking water and basic sanitation. Sophie is a Health Security Specialist with a concentration on the civil military relations in infectious disease outbreaks and biodefense, for which she has been awarded a Fulbright Fellowship from the US Department of State. Sophie holds a Bachelors in Environmental Science and Global Public Health from New York University and is currently working on a Master of Health Security at the University of Sydney.  Sophie is an avid sailor, has sailed across the Pacific Ocean, and holds a 200-ton captains license. At the time of certification, she was the youngest female to ever obtain a 200-ton MCA Yachtmaster Captains License. Her passion for adventure and discovering indigenous ways of life has led her undertake descents of uncharted rivers in Madagascar, desert transect treks in Namibia, and ethnographic research in the Republic of Vanuatu. Sophie’s work has been featured by National Geographic and the United Nations.  Sophie is a Fellow of The Explorers Club and Post-Graduate Fellow of the Royal Geographical Society.  When not exploring Sophie lives between New York City and Sydney.  Show notes Currently rriving a Land cruiser around the outback in Australia Using exploration to help achieve a more sustainable future Being a ballerina before taking a pivot into science, travel & exploration Changing her life at 16 and starting to work on super yachts Coming from a low income, single parent family Being determined to travel from a young age Working as an unpaid deck hand Becoming the youngest female to ever obtain a 200-ton MCA Yachtmaster Captains License Sailing across the Pacific Ocean Studying Public Health at New York City University Being shocked by the water crises she came across Founding an NGO, the challenges she faced and what she learned along the way Returning to NYC and finding the Explorers Club where she was able to connect with other like minded individuals. Heading on an expedition to the Republic of Vanuatu to search for the ‘Tribe of Female Chiefs’ What she learned about female leadership while spending time with the female chiefs Sharing her knowledge and research with others What daily life was like while she was over there, where she stayed what she ate and how she handled the language challenges Women and the practice of water music Feeling lonely and isolated even though she was surrounded by people Heading back to NYC and dealing with the culture shock  Graduating from University and trying to decided what to do next Booking a ticket to Madagascar and deciding to start the Sofia Log Winning a scholarship to do an extended 2 year research program on water security in Central Africa  The challenges she faced over there and why she is not a river person What she’s learned from committing herself to projects Deciding what to do next after she finishers her studies Being a Youth Representative for the Explorers Club in the UN The Sofia Log - what it is and why she started it Why you have to find out what works best for you   Social Media Website - www.sophiehollingsworth.com  Twitter - @TheSofiaLog Instagram - @captsophie  Blog - www.thesofialog.com  

Jen has always loved to be active, from running around while growing up in the Peak District to playing football with the boys. Leaving school, and heading off to University she was painfully shy and struggle to talk to people, however, as she was studying to be a barrister she was thrown into the deep end and worked hard to over come this. While studying and working, exercise took a back seat until she changed her life, by becoming self employed and moving away from London. After the loss of her father and brother in quick succession she started going running as a way to deal with the pain. Although she struggles to call herself a runner, she has run multiple ultra in the country and has completed the Dig Deep Ultra, the Spine Challenge and the Northern traverse.  During this podcast Jen shared more about her passion for running, what she eats, how she trains, recovers and also gives top tips and advice for you to complete your own ultra challenge.  Show notes Why she has only just started to call herself a runner  Growing up in the Peak District and spending a lot of time outdoors Playing sports at school, loving football and athletics Getting through the awkward years at school and being the only girl playing football Doing 5 years at university and how it impacted on her health and sports Working as a Human Rights Lawyer Her progression as a runner Becoming self employed, moving back to the peak district and starting to go walking again Joining a running club in the Peak District and being too scared to do any races or runs Doing her first fell race What she loves about running and why she has fun Going on social media and being inspired by twitter Losing her father and brother and going through a time of turmoil Deciding to get a dog  30 mile ultra! The Dig Deep Ultra and having a little wobble during the race Getting nervous before races and having anxiety Trying not to stress and enjoying the moments while out running The Spine Challenger Race and deciding to take it more seriously The technical aspects of the race Blisters and feet!! Being a vegan, and her diet during training, racing and recovery Being anaemic and suffering from chronic fatigue Using acupuncture to manage her fatigue Finding out what works for you The Northern Traverse Race Walking the coast to coast with her mum Advice and tips for other runners and why getting to the start line without being injured is so important! Future races coming up Social Media Twitter - @jenscotney   Instagram - @jenscotney   Youtube    

Lowri has been around kayaking all her life, but didn’t get into paddling properly until she was 14, when kayaks and kit started to fit. She became hooked, nagging anyone she could to take her paddling – whether it was to a local beck, cold winter surf or a man-made white water course.  All of her hard work paid off and Lowri earned a place on the GB freestyle team for the 2001 World Championships and aged just 16 it was a life changing experience. She has continued to compete at the highest levels on the International freestyle scene ever since, earning a few medals along the way – including European Freestyle Champion 2006-08. Lowri has also been on many expeditions and adventures, paddling in incredibly remote, big volume rivers in Siberia as part of the Four Borders Expedition; she has also claimed first descents in Mongolia and Georgia; and bagged big waterfalls in Chile as well as getting lost in the jungles of Colombia! Her adventures with kayaking have taken her to over 30 countries on 6 different continents… so far… Lowri is a  BC Level 5 Coach & European Freestyle Champion, she is the owner of FlowFree Kayak Coaching Show notes Growing up in York and moving to North Wales Who is Lowri, what she does and what she loves  How she first got into kayaking and why she struggled at first. Getting hooked at 14 Going to her first world championships at 16 Getting to meet her heroes  What makes a good kayaker How it changed her life and thinking about the future Her plan B Her first big expedition with Four Borders to Siberia and Mongolia, from section to planning and preparing for the trip Being the only women Crossing the border, and getting between a 32km no man’s land when crossing from Russia to Mongolia What it was like in Mongolia and why the conditions were not the best for kayaking! Team roles Her expedition to Georgia Helping clients with confidence issues Learning to distinguish between fear and excitement The challenges of going solo when kayaking The challenges faced in the Colombia expedition and why a river which should have taken 3 hours to kayak took  3 days! Why it’s important not to panic when it comes to handling the unknown Advice and tips for women who want to get involved in kayaking but don’t know where to start Advice and tips for women who want to take the next step in their kayaking journey and start going on expeditions Next challenge for Lowri   Social Media Website  - www.flowfree.co.uk  Twitter - @flowfree_lowri  Instagram - @flowfree_lowri  Facebook - @flowfreecoaching 

Susie Mitchell is a 38 year first time mom to a lovely vibrant baby girl Tori. Always enjoying the challenge of trying her hand at different sports, she discovered track cycling in July of 2011. After failing to make her mark in anything from shot putt to surfing, it finally seemed she had found something she was good at. Then two months later she became pregnant. Having set her sights on competing in the World Masters Track Cycling Championships the following October, she needed a plan. It would come four months after the birth and she wanted to be ready to give a good account of herself. Wanting to train properly throughout her pregnancy, she looked for and found lots of advice – but was alarmed at how conservative views on exercise were during this time. The advice of "gentle jogging or easy swimming" wasn’t appealing. Being both a vet and scientist with a background in research she decided to look into it herself and focus on what the science said as her guide. Through this, a healthy dose of common sense and the help of her coach, she found a way to maintain and improve her fitness while training through all stages of her pregnancy and post-partum. Her return to form came so much quicker than anyone could have expected, winning a National Medal just 6 weeks after the birth. She added others in the following months and went from strength to strength culminating in winning a title in the Individual Pursuit at the World Masters Track Championships in Manchester just a few months after Tori arrived. She had somehow managed to achieve her lifelong goal of sporting success in any discipline, and had pregnancy to thank for it. Susie showed that it is not only possible to stay fit and healthy by exercising through your pregnancy but that you could turn pregnancy to your advantage during training. The physiological changes in the body during this time mean training with baby on board is akin to training at altitude. Only a lot cheaper and easier to do! By staying somewhat immersed in her sport, she also reaped another unforeseen benefit – she succeeded in maintain her identity through it all. Staying fit and getting back on the bike post-partum was one of the things that kept her sane, when coping with the biggest shock to the system anyone can have – becoming a mom for the first time. All of this was made possible by the help of a very supportive husband, Cormac.  She is now back at work as a fish vet, travelling all around Ireland, visiting fish farms and jumping on and off trawlers. She tries to balance working, being a mum and enjoying her sport, a bit of a juggling act at times. Wanting to help other women like her during their pregnancies, she wrote the book she would have liked to read. Show notes Who Susie is and where she is based Getting interested in mountain biking Never being good at any sports  Falling in love with track cycling Enjoying the speed Meeting her husband Doing a big cycle ride with her husband before going on to do adventure racing What it’s like doing races with your partner A race which stands out for her… getting lost & dealing with bad weather…. Training together as a couple Having a planned pregnancy at 37 Going to Manchester for the experience  Myths about training while pregnant Cycling 60K on her due date! Judgement from others? Everyone has their version of what fit and healthy should be for pregnant women How her pregnancy went the first time and the challenges the second time around How life changed after having her first baby and why it was such a shock Working with her coach while training through her pregnancy Getting back to sport Getting to the  master race… in 4 months The baby boost Getting mentally in the game What a typical training week looks like Diet and nutrition How she recovers from training  Taking it to the next level while on the track What goest through her head when she’s racing  The impact of her win on her both personally and professionally Going back to work after 6 months Working as a vet, doing her PhD, writing her book while bringing up children Trying to get her motivation back after achieved her life dream of winning the Masters How life changed again after having her 2nd child Advice and tips for other women who have had babies and want to get back into sports and exercise Why it is personal to you and why it is not about comparison     Social Media Website - www.pregnancytopodium.com Twitter - @susie_mitchell 

Nikki moved to Chamonix, to ski, serve beer to the locals and dance on bar tops, way back in the Winter of 2004.  Nikki has worked hard to train and run long distances and has run some incredible races and routes all over the world.  They include, the UTMB (all distances) 100km CCC/120km TDS/ 170km, as well as the Everest marathon. Based in Chamonix, she is a fully qualified VTCT Sports Massage Therapist, LiRF Run Leader CiRF Trail/Fell Running coach. Nikki is currently working towards her Mountain Leader qualification and finalising a diploma in sports nutrition all along side founding and building The Adventure Running Company.  In 2017, Nikki was a founder of the Neverest Girls who went out to inspire girls into trying their hand at challenges that they may have never thought possible. Show notes How she ended up living and working in Chamonix How she would introduce herself Being the founder of the adventure running company When she started getting into running How her love of longer distance running came about How her business came about  The Neverest Girls  Where the idea came from to run the Everest Marathon Deciding in October 2012 to do this challenge and making it a reality in May 2014 The biggest challenge while training - time and trying to balance life Why it was a sad time to be in Nepal Being evacuated from Base Camp Why it was character building (Type 2 Fun) The Trans Rocky Race in America Dealing with stress fractures and having to sit out of the race What she needed to change when she came back to running after her injury Having a bone scintigraphy - and how it helped her to diagnose what was wrong Her first race after injury - deferring UTMB until 2016 Wanting to do an Ironman in 2016 as well!! Having a bad day on the course and not having it in her head and why she stopped.  Being mentally tired Standing on the start line on UTMB in 2017 and feeling so ready for it and wanting it more than anything Mental tips and tricks and why it is personal  Why she wants to know what it will be like once she finishes Her 2018 season so far How her crew support her to keep her going during the race when it gets tough Race strategy What a typical training week looks like Concerns about getting stress fractures again Nutrition…. vegetarian…. & food at aid stations during races Why she is in the Lake District… What the Bob Graham Round is and what’s involved.. Doing the Bob Graham Round in November… & her motivation behind it Her 2019 challenge!! Final words of advice for women who want to have more adventure running in their life Social Media Website - www.theadventurerunningcompany.com   Facebook - @theadventurerunningcompany Instagram - @theadventurerunningcompany  Twitter -  @adventurerunn   ************************************************ You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher! *************************************************  

Katy 'KP' Parrott has been described as “Tinkerbell crossed with the Terminator”. Katy found her passion for adventure at a young age and when she was 17 went on an expedition to Nepal. Her love of nature and the outdoors led her to gain a First in Biology from the University of Bath and a Masters in wildlife film making for which she had to make a video out in the wilds of Bulgaria.   She was a ‘recruit’ in the BBC programme Special Forces: Ultimate Hell Week, which she was selected for out of thousands of applicants, and made it to the final six in the show. It was an experience she found ‘life-changing’ and one that has inspired her to train to become an Army medic. Most recently she has done her first 100K and half ironman. Katy also shares more about her future challenges and she wants to undertake! ** Please note during this episode we do talk briefly about her friend who lost of her life to suicide** Show notes Living in Bristol How Katy would describe herself - “tinker bell crossed with the terminator” Growing up in Bristol, spending a lot of time outside playing sports Heading to Nepal at 17 Not knowing how much adventure was going to play a part of her life Doing sport, theatre, and paining, but also having a passion for wildlife Having a passion for adventure and why it snowballed What the BBC TV show #UltimateHellWeek was all about Having 5 weeks to prepare… 15 men and 7 women Why she wanted to apply and the shock of finding out she had made it! Mentally not knowing how she was going to cope Preparing her body and training at various times to get herself use to different situations Coping with the unknown and getting anxious about what was going to happen next Going in with an open mind - “why there was nothing that would make her quit during the process” Getting respect The task that almost pushed her over the edge, being locked in a coffin for most of the night Being made Team Leader! 4 women making it to the final 6 What she learned from going through this experience Planning a 400K hike through the Bulgarian Mountains! Mental tips and tricks - why it is always going to finish at some point Heading out to Bulgaria to hike Crashing after 4 days into the hike Finding old Russian military maps from the 1980s Having feet issues How she recovered once she got home Wanting to take on another challenge & signing up for the Army Reserves as a Combat Medic Deciding going full time in the Army isn’t the right decision for her Doing the Cotswold Way Ultra - 100K (62 miles) from Bath to Cheltenham  Managing her feet before and during challenges  & why she swears by talc Diet, food and drinking Future challenges and goals including wanting to walk the full length of Sir Lanka, an Ironman and maybe rowing an ocean Not letting her height stop her Advice for other women who want to take on new challenges Why you should say Yes and worry about it afterwards The marines letting in women  Being rubbish with social media!   Social Media Twitter  - @ParrottKaty  Instagram - @katy.parrott  

Jane has travelling and lived all over the world, she is a qualified solicitor and would describe herself as a ‘soft’ adventurer.  Her adventures have included hiking over 750 km along an old pilgrim trail from France and across northern Spain to Santiago de Compostella; rafting and canoeing for 17 days on the Zambesi River; and travelling across China by overland truck before heading down Pakistan’s Karakorum Highway to Islamabad.   During this podcast Jane shares more about her life growing up, losing her mother and Aunt to breast cancer at a young age and the impact that had on her. She shares more about wanting to do the Marathon des Sables and why it took her over 15 years to achieve her dream. She gives practical advice about how you can figure out what you want to do with your life and how you apply this to your next adventure.  Jane is a big supporter of women and has started AdventureShe magazine dedicated to empowering, educating and entertaining (predominantly) women of all ages, through sharing stories of adventure.  Show notes Where her accent is from Believing in justice and becoming a solicitor Growing up in Wales and coming from a large family Going on a cycle adventure at 15 Going to university at Cardiff and having some fun Wanting to move to London and why it was easy Coping with the loss of her mother at 18, as well as losing her aunt and her grandfather  Travelling and taking a gap year and getting the bug for travelling Working for 2 years while doing her training contact to qualify as a solicitor White water rafting in Africa  Why she decided to do the Marathon des Sables in 2016 Giving herself 11 months to train and prepare Getting a chest infection and having to postpone the race until 2017 Why she was most worried about the shame of not finishing Why education was a way out of poverty  Mental preparation and splurging on a warm sleeping bag Her most challenging moments during the MDS Going step by step What it was like crossing over the finish line What she’s learnt from the experience Doing her 2nd Half Ironman in 2017 Roll down and getting a slot in the half ironman World Championships! Doing her Ted Talk - It takes a million small steps to achieve big dreams  Being a single female with no children Making the time to achieve your dreams Developing your mission statement and doing a SWOT Analysis AdventureShe Magazine Future challenges Social Media Website - www.adventureshe.com  Instagram - @adventure_she  Facebook - @AdventureShe  Twitter - @adventure_she    Ted Talk  - https://youtu.be/AM-B5rvx-sc

In 2000, Tricia went from being a competitive cyclist to a paraplegic requiring a wheelchair for mobility. Her life was changed forever, but Tricia’s competitive spirit and zest for life continued on. Through her experiences in both rehab and racing, Tricia has overcome adversity and learned what it takes to perform at the top of her game. Having made the transition from able-bodied cyclist to an athlete with a disability, Tricia knows the true meaning of the words challenge and change, and has learned a wealth of lessons to deal with the obstacles we all face in reaching for our personal goals. Tricia has completed over 100 races, including marathons, duathlons and triathlons, since her accident. She was the first female paraplegic to complete an Ironman triathlon and qualified for the Hawaii Ironman World Championships in 2006 and 2010. In 2011, she competed as part of the U.S. Rowing team at the World Championships in Bled, Slovenia. Tricia’s professional life has also been immersed in sports as she earned a master’s degree in Sport Management in 1995 and worked at the Olympic Training Center in Colorado Springs, Colo. She was the press officer for the USA Table Tennis team at the 1996 Olympic Games in Atlanta and for the USA Swimming team at the 1997 World University Games in Italy. Before becoming a professional speaker, she taught high school in the Denver Public Schools. Today she takes people on their journeys from start to victory, motivating each person to discover his or her own “inner champion”, just as she has. Receiving many sports accolades including being inducted into the Sportswomen of Colorado Hall of Fame, the 2006 Most Inspirational Athlete from the Challenged Athletes Foundation and the 2008 Courage Award from the Tempe Sports Authority, Tricia has truly excelled despite her life-altering injury. In addition to her current sports pursuits, Tricia has completed master’s degrees in Disability Studies and Sports Management. She is also the Director for Camp Discovery, a camp for women in wheelchairs who want to explore fitness opportunities as well as create a support system of other women who have experienced mobility disorders/disabilities. In 2010 she has published her memoir: Cycle of Hope—A Journey from Paralysis to Possibility. Show notes Based in Denva, Colorado Who is Tricia…. where to start Identifying as an athlete Doing sports when she was 4 years olds Starting bike racing after college Growing up with 3 brothers Being captivated with gymnastics How her athletes life evolved after high school  Growing to 5’10 and deciding to become a diver at college How she got into cycling and road racing Getting hit by a car and knowing something was wrong Breaking her back and injuring her spinal cord The aftermath of the accident What she learnt mentally and emotionally going through that experience Getting back into sports after the accident Being a goal driven person Doing her first Ironman in 2005 -Taking over 18hours to complete Maintaining balance and not letting her goals take over her life Happiness? The Ironman in Kona in Hawaii Dealing with the grief of losing her legs Being kind to herself Having multiple surgeries and ending up in chronic pain Taking up shooting as a Para-Olympian How she earns money Why she started to write  The mental challenge of shooting Adapting to change - advice and tips The Cycle of Hope Organisation Books! - Her first book - Cycle of Hope Plans for the rest of the year Final words of advice Social Media Website - www.triciadowning.com  Twitter - @redefiningable  Facebook - @RedefiningAble  Instagram - @redefiningable

2018 CHALLENGE  Cycling the Pacific Coast Highway & the Baja Divide! On the 4th September I will fly out to Vancouver. On the 10th September 2018 - I will be cycling over 4,000km down the Pacific Coast Highway to San Diego, before crossing the border into Mexico to cycle the Baja Divide to Cabo San Lucas. I will be sharing all of the planning and preparation as well as daily vlogging the cycling challenge! I can't wait to share this experience with you!  To support Tough Girl Challenges, please become a patron. Help me to increase the amount of female role models in the media.  Show notes What Caroline does The next challenge what it is and why I choose it! How it came about Getting outside my comfort zone Why the timing was just perfect Being inspired by Faye Shepherd 10th September…. How do you plan for a trip like this? Breaking it down and writing to do lists Paying for the big ticket items Equipment needs… Spot Tracker…. Buying a tent Support from the tribe with equipment Training and being in recovery from the Appalachian Trail Hip flexors and glutes Being a blue sky thinker Packing… and being more relaxed Throwing in a few more luxuries Not knowing how I’m going to pack stuff… The bike…. needing 2 bikes… Bike sponsorship…. Borrowing a bike and being able to post it back to LA US$90 Ride On - http://www.rideon.com  Buying a bike, getting a bike fit & accessories, maintenance for the bike Ignorance is bliss! Bike maintenance….  Pedals & bike loading… Rucksack on my back? Time pressure Saddle sores Self care Wanting a different pace Mileage and nutrition 6 months to get  my back balance back with nutrition Not having ridden on a loaded bike before… Crossing the border and why I’m a little apprehensive Social events while on the road Meeting up with Roz Savage - maybe? The difficulties of planning while on the road How much of the trip have I planned? Heading to Forks… Milestones… Reaching LA for Halloween.. What I’m most looking forward to on this trip Sharing my journey - “Document don’t create” (Gary Vee) My two fears…. cars & guns What if lists… and writing down all my fears Having back up plans Accommodation - Using warmshowers.org Budgeting and reducing all of my costs down Needing to be sensible  Looking for accommodation in LA What can the tough girl tribe do to support Managing the business while I’m on the road Designing my business so I can be on the road When I’m coming back to the UK Heading to India and taking a month of everything Trying to be relaxed The next mega milestone Connect with Caroline Wellingham IAPC&M Accredited Career Coach and NLP Practitioner looking to inspire, motivate and encourage women to find their dream career. Website -  http://www.raisethebarlifecoaching.com  Twitter  -  @raisethebarlife   Instagram - @raise_the_bar_life