Tough Girl Podcast

In this episode, we have the privilege of chatting with Theresa Frost, a remarkable 68-year-old athlete who shatters stereotypes and redefines what it means to stay active and competitive at any age.  Theresa's list of accomplishments is as impressive as it is diverse, including: European Aquabike Champion 2023  Team GB Athlete  Barcelona Ironman Finisher 2022  70.3 World Championships Competitor 2016  Theresa's journey is a testament to her incredible resilience and determination. A retired teacher and smallholder living in Cornwall, UK, she balances her athletic pursuits with her family life, being a wife of over 40 years, a mother of two, and a grandmother of three. In this episode, Theresa shares her fascinating life story, from her active childhood on a farm in Gloucester to her impressive achievements in the world of endurance sports. She talks about her initial foray into running after the birth of her daughter, Harriet, and how this led to her participation in multiple London Marathons and ultimately, Ironman competitions. Listeners will hear about Theresa's triumphs and challenges, including overcoming double hip replacements, her rigorous training schedule, and her philosophy on staying active and healthy.  Whether you're looking for inspiration to take on a new challenge or tips on staying fit and motivated at any age, Theresa Frost's story is sure to captivate and inspire.  Tune in to learn how Theresa continues to defy expectations and live life to the fullest, proving that age and obstacles are no barriers to achieving greatness. *** Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.  By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.  Thank you for your invaluable support!   Show notes Who is Theresa Retired teacher and small holder  Being a GB athlete and competing in standard, middle and long distance Aquabike (Swim and bike of a triathlon) Being European Distance Champion for the 65- 69 age group Based in Cornwall, UK 68 years young Reflecting back on her childhood and growing up on a farm in Gloucester with her 3 siblings  Doing all of the team sports at school, from hockey, netball, rounders, tennis and gymnastics.  Outside of school, doing Judo, fencing and sub-aqua Spending time outdoors exploring, and playing in the woods Being inspired by her sports teacher at school in both sports and education Becoming a PE teacher and meeting her husband at work Being married to Peter for 41 years, having 2 children and 3 grandchildren Not being active during her pregnancy's  Getting into running after her daughter, Harriet was born What her running journey looked like Starting with 10ks and half marathons and entering the London Marathon in 1990 Running London Marathon 5 times  Deciding to take on a Ironman and not knowing if she had the potential to achieve it Doing an Ironman with Harriet Having 2 hip replacements 14 years ago - August 2010 Doing the London Triathlon in 2013 at 57 Getting more confident and training better 2015 doing an half ironman  Finishing first in her age group to go to the World Championships in Australia  Being retired and working on her smallholding Speaking with and working with a coach in 2021 Deciding to commit and do a full Ironman in October 2022 What a typical training week looks like Training 13 out of 14 days (not always taking a day off) Strength and conditioning class with Ruth  Not being a fan of stretching Being a member of a running club GLL Better Leisure Centres, Cornwall SNUGGs Wetsuits Liking the thought of running   Feeling pain while running Running on her terms  What is Aquabike? https://www.aquabike.world/  The European Aquabike Championships in Portugal The mental side of races Being inspired by the Eileen’s in her life The distances involved and fuelling during the race Maurten  Food and meat from the small holding  Needing to eat more protein Being a baker but not a cooker Food before a race and after Recovery and not being a fan of stretching Dog walking and active recovery Not being good at sitting down and doing nothing Turning 70 and looking forward to it How to connect with Theresa on Instagram Final words of advice for other women who are in their 60s and want to try new things Starting with one thing and why moving is so important Take opportunities and try new things   Social Media Instagram: @theresa.frost 

Kasia wears many hats: a Mountain Leader, Rock-Climbing Instructor, and an aspiring alpinist. But above all, she's a lover of adventure. Her story began in 2008 when she left Poland in search of a better life. Little did she know, this journey would lead her to incredible heights—both literally and metaphorically. Life in a new country wasn't easy. Kasia had to work hard, raise a child alone, and worry about making ends meet. But through it all, her passion for the mountains burned bright. Despite the demands of her daily life, Kasia couldn't ignore the call of the wild. So, she took a leap of faith. She left behind the security of her job to pursue her love for climbing full-time. Her greatest adventures awaited in the Himalayas, where she tackled peaks that few had ever dared to climb. But for Kasia, the thrill of exploration doesn't end there. Her dream is to keep discovering new corners of the world, to seek out untouched landscapes and experience the beauty of the unknown. *** Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.  By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.  Thank you for your invaluable support!   Show notes Who is Kasia Moving to the UK in 2008 at 20 years old Not being outdoorsy while growing up in Poland The challenges of first moving to the UK Learning the language and the culture  The challenge of finding her first job  Getting a job in a chicken factory for 2 years Not having the energy to spend time outdoors  Work - home - work - home Becoming a mother in September 2009  Wanting to do more with her life Applying for new jobs every 2 years Doing qualifications  Going through a divorce and why it was so chaotic for a few years Getting her driving licence at 26 years old Starting to explore the surrounding mountains in Herefordshire  Being invited to a local climbing centre Starting with bouldering  Spending time outdoors with her young daughter Getting new gear and finding an outdoor instructor to learn more skills in the outdoors Sharing her dreams of becoming a member of mountain rescue  Speaking with a mountaineering instructor and receiving advice about how to start How to get registered with Mountain Training  Providing evidence of her experience in the mountains and building her portfolio  QMDs - Quality Mountain Days  Doing her ML Training in 2020 Passing her Rock Climbing Instructor in 2021  Giving herself between a year and 18 months Getting qualified and the next steps Being supported by her partner  Wanting to gain experience with Raleigh International in a volunteer position  Having no job and no experience as a mountain leader Going through a very stressful time, not knowing what was next  Using FB groups to get work  Working with the British Army Gaining confidence and new skills working as an outdoor instructor  Managing stress and uncertainty Going with the flow and why the journey is so important Not wanting to feed the negative thoughts, or overthink things Wanting to share her passion for the outdoors Inspiring other to follow their outdoor dreams Dealing with Imposter syndrome while working in the outdoors Working towards her Mountaineering and Climbing Instructor  Having her assessment booked for May 2025 The preparation for her assessment and getting in enough rock climbing experience  The sacrifices that need to be made The struggle of finding people to climb with Enjoying the process and meeting so many like minded people who have similar interests and passions How her love for the mountains has grown Starting to climb in the Alps Spending time in the Himalayas in India  Joining the Alpine Club  Learning new skills  Wanting to climb higher and go on expeditions  Womens Trad Festival  Reflecting back on the progress she’s made over the past 3 years How to connect with Kasia on Instagram Future goals Final words of advice for other women who want to make a career change Ignore the negative opinions of the people around you  Keep working hard if you want to achieve your goals.    Social Media Instagram: @mtns_and_me   

Meet Tsetsgee Damdin, a passionate oriental medical doctor, yoga instructor, and the visionary behind Big Blue Flower, a unique travel company dedicated to authentic Mongolian experiences. Raised in Mongolia's nomadic traditions, Tsetsgee draws inspiration from her parents and childhood spent in the countryside. Her journey includes education in Oriental Medicine and acupuncture in Beijing, enriching her deep connection to Mongolian spirituality and nature. Driven to share her culture, Tsetsgee founded Big Blue Flower Adventures, offering transformative journeys like camel trips in winter and reindeer herding expeditions. She embodies Mongolian values, honouring the eternal blue sky and the spiritual connection to nature. Tsetsgee's work reflects her commitment to empowering women and promoting cultural understanding. Join us as we explore Tsetsgee Damdin's inspiring journey, her profound insights into Mongolian spirituality, and her mission to spread happiness through cultural immersion in Mongolia. *** Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.  By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.  Thank you for your invaluable support!   Show notes Tsetsgee = Flower  The meaning of her name in Mongolian  Her family and family life Being inspired by her father and mother Being inspired to follow her passion  Coming from a nomadic background Spending time in the countryside on the East side of Mongolia from June to September Being taught to appreciate the Mongolian culture Going to Chicago, America when she was a teenagers to learn English and gain more education  Studying 6 years in Oriental Medication  Spending 2 years in Beijing learning about acupuncture Learning the Chinese language  Deciding to start her own business  Working with Chloe Phillips-Harris since 2018 Wanting to share her culture with foreign people  Creating the Big Blue Flower Adventures Making it the most authentic experience possible  Wearing tradition Mongolian clothes and living like locals  Running Camel Trips in January (which is the coldest time of the year, -40) The Reindeer trip and having to travel for 2 weeks on horse up to the North of Mongolia. Meeting up with the reindeer herders and then end up migrating with them. Wanting to combine all the trips and experiences together. Why Mongolian people are very spiritual people  Leaning to tolerate and accept nature The meaning of external blue sky The amazing power we have in our chest and how we can connect to our ancestors  The importance of being true and trustworthy Asking for blessings from the external blue sky The masters of the river  Fire energy and energy from the fire Taking with the fire, the moon, the sun, and the mountains  The energy from nature and treating them as family members The challenges of technology and being exposed to social media and computers Leaving her family behind to go to America in 2000  Wanting to return to Mongolia  Being treated as family  The importance of girls and women in Mongolian culture  First connecting with Chloe Phillips-Harris  Working on the Mongal Derby  When tourists don’t understand that Mongolian horses are half wild and not pets Staring horse riding at 5 years old and why children are taught to ride so early  How to connect with Tsetsgee Final words of advice for women who want to go travelling to Mongolia  Why your soul gets happy when you visit Mongolia    Social Media Website: www.greatnomadexpeditions.com  Instagram: @Tsetsgeedamdin.bbf Facebook: @TsetsgeeDamdin Facebook: @BigBlueFlowerAdventures  Facebook: @GreatNomadExpedition 

Join us on this episode of the Tough Girl Podcast as we welcome Caroline Paul, an inspiring author and adventurer.  Caroline's new book, TOUGH BROAD: From Boogie Boarding to Wing Walking―How Outdoor Adventure Improves Our Lives as We Age, explores the transformative power of outdoor adventures for aging gracefully. She is also the author of the New York Times bestseller The Gutsy Girl: Escapades for Your Life of Epic Adventure and Lost Cat: A True Story of Love, Desperation, and GPS Technology, which has been translated into fifteen languages. Caroline's TED Talk, “To Raise Brave Girls, Encourage Adventure,” has captivated over 2 million viewers. With a rich history of adventure and storytelling, Caroline is a longtime member of the Writers Grotto in San Francisco, where she has lived for over 40 years. In this episode, Caroline shares her journey from growing up with an identical twin and a younger brother in the 60s and 70s to becoming a firefighter at the age of 26, one of the first women to do so. Her passion for bravery and adventure is evident as she discusses the importance of encouraging young girls to embrace adventure, leading with bravery, and pushing boundaries. Caroline also dives into the unique challenges and joys of aging, discussing her research into fulfilling aging, the importance of community, purpose, and a positive mindset. She shares stories of inspiring older women, like her mother who went skydiving at 62, and her own experiences of surfing, bird watching, and scuba diving with an 80-year-old. Tune in to hear Caroline's insights on aging, bravery, and the transformative power of the outdoors. Discover why she believes the biggest adventure of all is aging and how we can all continue to expand our comfort zones and embrace new experiences at any age. *** Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.  By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.  Thank you for your invaluable support! *** Show notes Who is Caroline Paul? Publishing her 7th Book New Book:  TOUGH BROAD: From Boogie Boarding to Wing Walking―How Outdoor Adventure Improves Our Lives as We Age Living in San Fransisco, California for over 40 years Growing up in the 60s/70s with an identical twin and a younger brother Valuing adventure from a young age Being encouraged to become a well-rounded individual by her parents Being inspired by the National Geographic Magazine  Not seeing many women doing adventures  Deciding to become a journalist Going to Stanford University to study Communication, with the idea of becoming a documentary filmmaker  Becoming a fire fighter at age 26 in 1989 (the 15th woman out of 1,500 men) and being paid to have adventures Starting to become interested in bravery  Ted Talk: To Raise Brave Girls and to Encourage Adventure    Advice for parents  Women are coming from a place of fear where as men come from a place of bravery Leading with bravery and how it can open up your life Why do women lead with fear? Wanting to protect girls and to do that fear is instilled in girls from a young age The importance of risk assessment, hazard assessment, pushing boundaries, learning about your own decision making process  Why teaching girls to be afraid can be harmful.  Raising boys and girls differently - the subtle differences  Book: The Gutsy Girl  55 years young and surfing in a winter swell and starting to wonder where all the women are What is the messaging that older women are getting that is stopping them from going outside Feeling invisible and culturally irrelevant and how it can cause women to narrow their lives and to not embrace things Doing research into fulfilling aging  “The way we look at our own aging predicts how well we age” Having her mum as a positive role model while she was going through her aging journey  Being interested in who she would be when she got older Her mum deciding to go skydiving at 62 and how it changed her life  I might not be a brave person, but I’ve done a brave things. Turning 60 and loving it  People told by multiple women that their 60s was their favourite decade Menopause and how it can change women especially with regard to care giving hormones  Connecting with women in the outdoors to interview them for the book Going bird watching and why it was an adventure  The benefits of spending time in the outdoors Birdability  Going scuba diving with an 80 year old Learning how to BMX race with a 74 year old What makes fulfilling aging; Community, purpose, novelty, health and a positive mindset about your own aging. Becoming more selfish and becoming set in my ways Advice to keep expanding your comfort zone Why novelty is important to help keep your brain firing  Why invisibility can become a superpower  It’s not too late to learn - it’s a perfect time, until it’s not Don’t stop yourself too early The importance of having a sense of belonging Why the outdoors is the best medicine  How her view of adventure has changed since writing the book The feeling of ‘awe’ and why it’s so good for you Tapping into the deeper emotions People who feel awe tend to feel more gratitude  Being able to access awe on your backdoor  Seeing the Northern Lights and looking up at the sky Future plans for her 60th decade  How to connect with Caroline online The power of taking tiny steps to get outside  If you are spending time outside - keep spending time outside The need to protect nature  Best of luck with ageing….!!! The biggest adventure of all….. ageing!!!     Social Media Website: www.carolinepaul.com  Instagram: @carolinembpaul  Book: TOUGH BROAD: From Boogie Boarding to Wing Walking―How Outdoor Adventure Improves Our Lives as We Age   

In 2023, Geraldine at the age of 54, embarked on an awe-inspiring journey of a lifetime: a 2,000-mile solo walk from her home in Glasgow to the historic city of Rome! Raising funds for Dementia UK and Mary’s Meals in memory of her Mum & Dad. This remarkable adventure wasn't just about covering the distance; it was a test of resilience, determination, and the kindness of strangers. Along the way, Geraldine pulled a trailer, camped under the stars, and experienced countless acts of kindness from the people she met, affectionately referring to it as being 'kindnapped' – kidnapped with kindness. One of her biggest challenges was the daunting prospect of crossing the formidable Alps. Despite her initial trepidation, Geraldine pushed forward, only to realise that the alternative route offered even more daunting mountainous terrain. Undeterred, she pressed on, conquering each obstacle with unwavering determination and a steadfast spirit. As her incredible journey drew to a close in the historic streets of Rome, Geraldine experienced a truly unforgettable moment – a surprise meeting that added an extra layer of magic to her already extraordinary adventure. Now, Geraldine joins us to recount the highs, the lows, and the life-changing moments of her epic pilgrimage.  Listen to Geraldine as she shares her inspiring story of courage, resilience, and the transformative power of human connection. *** Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.  By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.  Thank you for your invaluable support! *** Show notes Who is Geraldine  Working as a freelance risk consultant  Her early years and growing up Doing a few walks unto 300 miles, walking from Cardiff to London, walking between the 7 cities of Scotland.  Not being a super fit person and why walking works for her Going at slow pace and getting out and about Deciding to walk from Glasgow (home) to Rome in 2016 Why Rome Taking 2 years to tell people  Being encouraged by friends  2016 - her mum being diagnosed with Vascular Dementia  Losing her mum in April 2022 Making a commitment to herself The planning and preparation and why it wasn’t a big factor Deciding on a start day in May Having 2 rules for the walk, not carrying a rucksack and not walking over the alps Deciding to get a buggy and getting a Black Friday deal  Doing what is right for her body  The gear Not letting herself think long enough to have any concerns or fears  Joining a few walking groups The issue with wild dogs  Buying a GPS tracker  The practicalities of the trip in terms of taking time off work and paying for the trip The start - May 6th 2023  What was running through her head at the start Walking past the cemetery to visit her parents before starting Having company at the start Getting into a daily routing over the first 500 miles The uncertainty while walking daily Kidnapped with kindness ‘Kindnapping’ Magical moments while walking The plan for getting over the Alps….. The mental side of the challenge  Picking up a camino from Canterbury to Rome the Via Francigena. The practical aspects of getting herself and her trailer over the alps The pressure of walking with other people and choosing to walk at her own pace  Getting to Rome and feeling excited about arrived Being met by her friends at the finish Remembering the moment when she completed the walk and how all emotions overwhelmed her Have an incredible Italian tour guide and getting to see all the sites The final surprise  Being presented to Pope Francis  The adjustment of going back to work after the end of the adventure Missing the daily routine while walking Raising money for charities  Mary’s Meals Dementia UK How to connect on social media Final words of advice - “do it at your pace - your pace is the right pace for you” Why you are much more capable than we think we are.    Social Media Instagram: @ged_home2rome  Facebook: @HometoRome  Just Giving Fundraising Pages: Mary’s Meals: www.justgiving.com/fundraising/geraldine-mcfaul1 Dementia UK: www.justgiving.com/fundraising/geraldine-mcfaul 

Steph is a Mum to a her nearly 7 year old son, a soldiers wife, and Operations manager for Forces Wives Challenge (FWC). In July 2019 Steph and her families' world was turned upside down when she became suddenly very unwell, and was subsequently diagnosed with a neurological disorder.  Going from an active, full time working Mum and a keen horse rider, to fully dependant on a wheelchair, with complex health issues and requiring 24/7 care to support with everyday tasks, was life changing. With sheer determination, an incredible support network and a passion for adventure, less than two years later Steph was back in the saddle and aiming for the next challenge in life.  Steph found her new 'place' within the FWC community amongst other women seeming adventure.   In June 2023 Steph tackled FWC’s ‘Ride to Freedom’ expedition and became the world’s first wheelchair dependant person to ride by horse back across the Pyrenees from France to Spain. Steph and her team battled extreme heat, a dangerous thunder and lightening storm, treacherous ground and long days in the saddle to complete the 130km route using the WW2 freedom trails.  Steph has now also founded her own CIC (non-profit) called Equine Para-adventures, which will seek to offer disabled horse riders their own equine adventures out of the usual riding school set up. In February 2026 Equine Para-adventures will start its flagship adventure called ‘Ride to Independence’ when a team of 6 ladies, including Steph, will ride a historic route across the Andes from Argentina to Chile and Steph will aim to complete it and gain another ‘worlds first’.  *** Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.  By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.  Thank you for your invaluable support! *** Show notes Who is Stephanie  Living on an army base in the West Midlands Working for Forces Wives Challenges  20th June 2023 - first speaking with Stephanie on the TGP - Stephanie Quintrell - Forces Wives Challenge - Ride to Freedom across the Pyrenees mountains.  The Ride To Freedom Challenge Planning the adventure in late 2021 Focusing on the fitness for the challenge and not the mental/emotional side  The challenges of getting on the plane and flying with a wheelchair  Working with a provider in France  The stress in the run up to the start and why it was a relief to start Riding the horse in exactly the same was as anybody else does Having exceptional core strength and balance  The incredible horses and the amazing job they did  Crossing a challenging bridge and why it was scary for multiple reasons Managing emotions during stressful moments Why adventure is calculated risk Not feeling disabled while horseback riding The lessons learned from the challenges Gaining more independence back and feeling more confident Being able to ask for and accept help Deciding to set up Equine Para-adventures CIC The plans for Feb 2026 in Argentina  Needing to find financial support How to connect with Steph online Final words of advice to encourage more women to step outside their comfort zone Life’s too short - do something a scary to push yourself and see what you can achieve   Social Media Equine Para-adventures CIC is a non-profit organisation dedicated to empowering the disabled community through a range of equestrian activities aimed at fostering inclusivity and enriching lives. Website: www.equine-para-adventures.org  Instagram: @equine_para_adventures  Facebook: Equine Para-Adventures CIC    Personal Instagram: @steph_backinthesaddle Facebook: Stephanie Quintrell- disabled adventurer/para-equestrian    Forces Wives Challenge Instagram: @forces_wives_challenge  Facebook: @forces_wives_challenge   

Juliette grew up playing football but after the loss of a close friend in 2017, she turned to running as her coping mechanism. Over the past five years she's developed a love of hiking, trail running and cycling and has taken them to the extreme, running multi-day ultramarathons through the desert, completing an Ironman, travelling through Patagonia for two months and last year she she was part of the all female BTR team at Adidas TERREX Infinite trails race in Austria. Juliette is passionate about improving access to the outdoors for women and young people, particularly those from diverse backgrounds. She’s an active member of the Black Trail Runners community and her experiences out on the trails led to her being chosen as the cover star of Women's Running Magazine in April 2023.  Join us as we delve into Juliette's inspiring journey and her mission to make outdoor adventures more inclusive for everyone. *** Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.  By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.  Thank you for your invaluable support! *** Show notes Who is Juliette Her passion and love for spending time in the outdoors Playing football to a high level before starting her running journey Getting into football from a young age and being supported by her family and parents Not being able to play on the boys team anymore after the age of 11 Joining an all girls team and winning the league every year for 5 years Gaining a sense of winning from football  Building a confidence in herself  Wanting to become a professional footballer and reflecting back on how things have changed Being supported and encouraged by her parents Thinking through the different options Deciding to move away from football and going in a different direction The final game  Finding out a good friend from school was diagnosed with a brain tumour  Wanting to raise funds  Deciding to do something big in 2017 Thinking about running the South Downs Way  Having a team of 6 people running the South Downs Way All the emotions and being able to lean on people How running can help you Running for Laura Being a little underprepared, but pushing on through Needing to have a big challenge in the diary and having something to work towards Deciding to do Ironman Barcelona  Getting the gear for an Ironman  Cost of entry to races.. The realities of training for an Ironman and the time commitment involved 10 Ironwomen - Striving for a 50:50 Gender Split in an Ironman Event.  Giving herself the best possible chance of succeeding Why it was a rollercoaster of emotions on the day of the Ironman The challenges during the race Being supported by friends  Saying yes for big challenges Plans for 2024 The Eiger Ultra Trail Getting excited for Hyrox Competitions  Wanting to inspire women and girls to get active in sports  Women in Sport Self confidence and belief in yourself  The importance of trying something new How to connect with Juliette online  Imo Boddy - Record for 3 peaks - female fastest known time (FKT) to complete the UK Three Peaks  Black Trail Runners Final words of advice and why it’s not that easy to just do it Just start. Take the first step   Social Media Instagram: @juliette_dennyy  Tik Tok: @juliette_dennyy   

In this special reflections episode, I, take you through my journey over the past six months and share my plans for the rest of 2024. Celebrating nine years of the Tough Girl Podcast, I'm recording from my bedroom on the Wirral, UK, offering a personal insight into my life. I'll recount my adventures, starting the year in Wellington, New Zealand, and returning to the UK in March. You'll hear about the highs and lows of walking the Camino via De La Plata, dealing with physical and emotional challenges, and my personal health journey, including gut health improvements and medical support. I'll also discuss the financial challenges of maintaining the podcast, the support from my Patreon community, and my strategies for growth on Instagram and YouTube. With nearly 3.5 million downloads, I'm focused on reaching over 1,000 episodes and continuously improving my craft. Looking ahead, I'll talk about walking the South West Coast Path, participating in the Armchair Adventure Festival, Tremula Festival in Brighton and continuing my health and fitness regimen. As I prepare for new podcast episodes in September, I'll express my gratitude to you, my listeners and supporters. Join me for an honest, inspiring, and motivational episode as I reflect on my journey this year and share my future aspirations. Thank you for being part of the Tough Girl Podcast community and for your unwavering support. ***  Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.    By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.  Thank you for your invaluable support! *** Show notes Intro 9 year Anniversary of the Tough Girl Podcast Based on the Wirral, UK Recording from my bedroom Snake Plant benefits Recording from my bed Find out more info about me Quitting my job in 2013 Travelling for 2 years Starting Tough Girl Challenges Taking on challenges from the Marathon des Sables, to hiking the Appalachian Trail in 100 days My mission to increase the amount of female role models in the media especially in relation to adventure and physical challenges Sharing my adventures  Sharing my stories on other podcasts Ask me a question via Instagram Sharing to be more transparent Why I’m not complaining Recording at the end of July Where have the past 6 months gone? Starting the year in Wellington, New Zealand Listen to the New Zealand episodes Back to the UK in March  Camino V New Zealand  YouTube shorts and why it didn’t work for me Total stats and tracking my walks (distances, accommodation, costs etc) Getting stung by bag charges The challenges on the Camino Emotional wobble Dealing with negative thoughts Blisters, and feet issues  Nutrition and food and the challenges and consequences Not feeling good Am I tired or just being lazy Starting to note appreciate what I was doing What am I doing? Am I enjoying this? Do I need to take a step back and do something different? Having plans change and cancelled Cotswold Way with Gemma Not being able to make any more decisions  Watch the Cotswold Way Vlogs on Youtube Getting a Drs appointment and having a blood test done Blood test results Going to AIM - Hoylake  Using the rebalance bed for sleep Seeing Doctors, and naturopath All the tests being done. Vitamin I Needing to improve my gut health  July…. Needing to make money Patreon numbers declining  Off to Work  Starting to feel better and having more energy Armchair Adventure Festival  Running an Adventure Planning Workshop Live podcast episodes from the festival coming out in the late September  Walking the South West Coast Path (SWCP) - UK National Trail (630 miles) Making my way to Minehead  Working with ZOLEO #ChallengewithZOLEO  Not having a hard deadline Tremula Festival 20th September, Brighton  Francesca Turauskis - Advocate for Adventure & Epilepsy, walked the Camino de Santiago solo. May 21st 2019.   Catching up with friends September and planning to be home for October, November and December Needing to stop and take a moment.  Trying to do to much  Trying to figure out how I can fit everything in Mobility training with Franco  Strength training Run club?  Editing the vlogs for New Zealand and SWCP Health, fitness, vitality, strength  New Tough Girl Podcasts interviewing happening in September   Podcast numbers  Coming up to 3.5 million downloads  Patreon - regular source of income which helps to fund the running costs of the podcast  Focusing on what I can control  How can I add value? How can I get better? Being able to talk to people  Goal to get over 1000 episodes  Instagram - 13.1k followers Facebook - over 5k Youtube growth….  Editing and the creative process  The next reflections episode to happen at the end of the year  Thank you for listening and for your support    Social Media Website: www.toughgirlchallenges.com Instagram: @toughgirlchallenges Facebook: Sarah Williams 

Emma Kingston is an outdoor adventurer, author, teacher, and self-confessed map geek who resides in Bristol, the UK’s first designated Cycling City. With over 20 years of experience riding, walking, swimming, and camping in the South West, Emma's intimate knowledge of the area is enviable. Specialising in mountain biking, she has traveled extensively across the UK and Europe in search of the perfect single track. Emma’s passion for bike-packing emerged from her love for extended bike rides and exploring off-route locations. This enthusiasm culminated in the release of her first book, Bikepacking England, in the summer of 2021. The book features 20 multi-day off-road cycling adventures, demonstrating that memorable adventures are often closer to home than we think. Following the success of her first book, Emma has recently published Bikepacking Wales: 18 Multi-Day Off-Road Cycling Adventures, further showcasing her expertise and passion for exploring new trails. Balancing her career as a full-time primary school teacher, Emma meticulously plans and prepares each route she includes in her books. Her dedication ensures readers and cyclists experience the best possible adventures. Despite facing challenges such as recovering from a bike accident, Emma remains committed to her adventures, often connecting and riding with others to rebuild her confidence. She enjoys riding her full suspension Santa Cruz Juliana Mountain Bike and dreams of adding a gravel bike to her collection. Listen to this episode on the Tough Girl Podcast for an engaging and inspiring conversation with Emma Kingston, where we'll uncover the secrets of bikepacking, the joy of discovering adventure in unexpected places, and the transformative power of embracing the outdoors. Listen to Emma Kingston's inspiring journey on the Tough Girl Podcast! *** Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.  By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.  Thank you for your invaluable support! *** Show notes Who is Emma Being based in Bristol, South West England Working as a full time primary school teacher The first time we spoke to Emma - Sep 9, 2021 Emma Kingston - Teacher, Outdoor Adventurer and Author of Bikepacking England Reflecting back on the end of 2021and the launch of her first book Book: Bikepacking England 20 multi-day off-road cycling adventures  Starting to think about the second book - Bikepacking Wales  The planning and preparation in relation to the creation of the book Picking the rides and doing the research  Nick Cotton Guide Books to cycling  Book: In pursuit of Spring - By Edward Thomas  Exciting new books from Wild Things Publishing and Vertebrae Publishing Finding the time to do the research while working a full time job Wanting to put together the best routes possible for the readers and cyclists The planning and preparation before even riding a route  Using geograph.com  Dealing with an injury after a bike accident  Building back up her confidence to start riding again Connecting and going out riding with other people Riding a full suspension Santa Cruz Juliana Mountain Bike What did I call my bike? How many bikes…. Why the perfect bike number is N+1 Wanting to get a gravel bike Exploring Wales and learning about the culture, the people and the language Why backpacking doesn’t always have to be type 2 fun The drovers of Wales  Her love for Wales Book: Bikepacking Scotland, 20 multi-day cycling adventures off the beaten track. By Markus Stitz  Thinking about writing a book about biking in Ireland  Taking a breather and riding without an agenda How you can connect with Emma Final words of advice and why you should start off small and take small steps to build your confidence. Barebones Bikepacking Events  Sisters in the Wild - Supported bike backing trips  Guidebook: Wild Swimming Walks Eryri Wales: 28 river, lake & waterfall days out in North Wales.  By Emma Marshall.   Guidebook: Stand-up Paddle Boarding in the Lake District - Beautiful places to paddleboard in Cumbria. By Jo Moseley  Guidebook: Gravel Rides South West By Catherine Moore (Commissioned) Book: Ethel - The biography of countryside pioneer Ethel Haythornthwaite By Helen Mort.    Social Media Website: www.emmaoutdoors.com  Instagram: @emma.outdoors  Twitter/X: @emma_outdoors

Welcome to this episode of the Tough Girl Podcast! Today, we are speaking with Alex Larson, a registered dietitian from Duluth, Minnesota, whose passion for nutrition was ignited when she crossed the finish line of Ironman Wisconsin.  Alex is dedicated to helping endurance athletes achieve peak performance through optimal nutrition. Alex balances her thriving career with family life, being married with three young children aged between 7 years and 8 months. With over 20 triathlons, including multiple Ironmans, and numerous 10Ks and half marathons under her belt, she brings a wealth of personal experience to her practice. In this episode, Alex shares her journey from a competitive teenager with a passion for horseback riding to a seasoned triathlete and dedicated dietitian. After an injury in college, she discovered swimming and eventually fell in love with triathlons. This passion led her to a career in dietetics, where she found her niche in sports nutrition. Alex offers personalised nutrition strategies that help athletes fall back in love with their sport and life. She discusses her flexible eating approach, practical nutrition tips, and the importance of individualised plans. From dealing with pre-race nerves to managing gut issues, Alex provides valuable insights for athletes at all levels. Tune in for an inspiring episode packed with motivation, practical tips, and the story of a woman dedicated to helping others reach their full potential. *** Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.  By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.  Thank you for your invaluable support! *** Show notes Who is Alex Working as a Registered Dietitian  Being based in Duluth, Minnesota, USA Married with 3 young children, aged between 7 and 8 months Supporting endurance athletes to fuel and nourish their bodies for their performance  Being a very ambitious teenager and having a competitive spirit   Her passions for horses and horse back riding Breaking her foot in college and getting into swimming Being a goal orientated person and signing up for her first triathlon Falling in love with triathlon  Starting her career as a Dietitian  Crossing the finish line of the 2014 - Ironman Wisconsin  Figuring out her niche as a Dietitian  Her journey to becoming a Dietitian  Working with athletes and helping them achieve their goals  Food, fuel and nutrition Food philosophy and why its a very individual thing Getting women specific with nutrition Diet culture Hiking stove less and being lazy with cooking Getting the balance right between eating healthy food while training and having a life Practical hacks to help you make the right food choices Microwave scrambled eggs Eating before, during and after an endurance race Pre-race nerves and how that affects food choices Wanting high carb, lower fat, lower fibre.  Having a fuelling plan for a race/challenge/run over 75 mins  Training your gut  Eat before your hungry, drink before your thirsty Dealing with gut issues while racing and practical tips to help Being a food detective not the food police Dealing with leg cramps Feeling overwhelmed with life  Not having the mental and physical energy to take on a new challenge Being intentional with her choices The importance of knowing that nutrition information is an evolution  Look at where you are getting your nutrition information from If you are feeling overwhelmed with nutrition information. It’s time to simplify. How to connect with Alex Female Athlete Nutrition Resources  How you can work with Alex  Final words of advice    Social Media Website: alexlarsonnutrition.com Instagram: @alexlarsonnutrition