Tough Girl Podcast Sarah Williams

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.
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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!
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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 Reso

In this episode of the Tough Girl Podcast, we sit down with Sophie Pierce, a writer, broadcaster, and passionate wild swimmer from Dartmoor in Devon, UK. Sophie shares her profound journey through grief, particularly the loss of her son Felix in 2017, and how the healing power of nature has been an anchor in her life.
Sophie talks about her memoir, "The Green Hill," which explores themes of love, loss, and the transformative effects of wild places. She also discusses her work as a journalist with the BBC, her love for exploring new places, and the growing popularity of outdoor swimming. We delve into her co-authored wild swimming guides, including her most recent book, "Wild Swimming Walks Exmoor and North Devon.”
This episode highlights the mental health benefits of outdoor swimming, the importance of community, and how nature can help reset and heal us. Sophie offers insights on navigating grief, the support she received from friends and family, and how she continues to find solace in nature.
Join us for an inspiring and heartfelt conversation with Sophie Pierce as we explore the intersection of nature, grief, and resilience.
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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 Sophie Being based in Dartmoor in South west England Living close to the sea and a wild moorland media Working as a journalist for many years Her love of exploring  The loss of her son in 2017 Where her love of exploring and swimming came from  Her childhood and growing up with 3 brothers Being quite ferrel when younger Getting back into outdoor swimming  Connecting with friends and exploring new places Outdoor swimming and it’s increase in popularity How outdoor swimming have changed over the past 25 years Why its about your mindset and having a desire to be out in nature and explore Why all you need is a map, a swimming costume and a pair of walking boots The benefits of communities  Looking out for one another while in the water The importance of having fun at any age Going wild swimming in the River Dart ever day during the summer  The impact cold water can have on your mental health and how it can help reset you Dealing with the loss of her son, Felix SUDEP ‘the Sudden, Unexpected Death of someone with EPilepsy’ How her life changed afterwards Learning to incorporate her grief into her life  Finding spending time in nature to be helpful Charity SUDEP Action Dealing with grief  Book: The Green Hill: Letters to a Son  Writing a series of letters to Felix – composed during walks and swims taken close to his burial place by the river Dart Still feeling connected to Felix  Why it was hard to go back to the places where her and Felix had spent time Wanting to explore new places and create new memories Remembering Felix as a child Processing her grief  Having some counselling but not finding it helpful  Book: Weathering By Ruth Allen The narrative imposed about grief by society  Not feeling the urge to process grief Making something beautiful out of something terrible  Feeling a loss when the the book was published and not having anything to focus on  The support from friends and family and what helped  Living in a small town and having to face people What happens when a year or two passes Getting use to living with the loss  Why the second year can be tougher than the first Published Wild Swimming Walks guide books Wild Things Publishing Artist - James L

In this episode, join us as we delve into the captivating journey of Susan Smillie, former Guardian editor turned intrepid sailor and author. Susan shares her remarkable story of leaving behind the comforts of her career to embark on an extraordinary sailing adventure from Great Britain to the picturesque shores of Greece. Through Susan's candid reflections, guests can expect to gain invaluable insights into the transformative power of following one's passions, overcoming obstacles, and embracing the unknown with courage and determination. From the highs of discovering newfound confidence in sailing to the lows of navigating personal challenges and unexpected detours, Susan's narrative serves as a beacon of inspiration for anyone seeking to break free from the confines of convention and chart their own course towards fulfilment and adventure.
Throughout the episode, listeners will be treated to Susan's candid anecdotes and profound reflections on life at sea, shedding light on the realities of living life on the water and the profound sense of purpose and productivity that comes with pursuing one's dreams. From the exhilarating moments of getting caught up in the adventure to the sobering realities of navigating unforeseen challenges, Susan's story offers a rich tapestry of lessons and experiences for guests to glean from. Whether you're an aspiring sailor, a fellow adventurer, or simply someone in search of inspiration to follow your heart's desires, Susan's episode promises to leave you with a renewed sense of possibility and a reminder that, as she eloquently puts it, "you can do so much more than you think you can."
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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 Susan Working as a features editor at the Guardian  Her plan to sail around Great Britain and ending up in Greece Her early years  Not getting into sailing until her 30s Her first boat - a trailor sailor  Deciding to live on a boat instead of a house Moving from Brighton to London and living on a boat on the Thames River Wanting to learn more sailing skills and leaning new technical skills Dealing with the end of a relationship, and a new job  Becoming less happy with her life in London Gaining her confidence in sailing Deciding to take redundancy in 2016 Remembering the moment when the decision was made Being inspired by other women following their passions The real realities of making this decision The costs of working  The start of the journey…. Ending up at Land’s End Coming up with a new plan and deciding to sail across the English Channel Getting caught up in the adventure  Having a sense of purpose and feeling productive  The differences of sailing around the UK and sailing to the Mediterranean  The realities of living life on the water Ending the trip in Greece due to the pandemic  Looking after her dad after a heart attach Sailing away from the media and journalism  Wanting to leave the writing behind her Sharing her journey on social media and keeping a record that way Being contacted by an agent about writing a book Getting into cold water swimming Half boat, half woman How to connect and buy the book  Final words of advice  Don’t think too far into the future “You can do so much more than you think you can”  
Social Media
Instagram: @smillieonsea 
Book: The Half Bird: One woman’s voyage of self-discovery from Land’s End to the shores of Greece

Pelumi Nubi is a purpose-driven travel content creator and connector who thrives on exploring less commonly visited countries. 
Currently living between London and Dubai, she calls both the UK and Nigeria home. Having ventured to over 80 countries across six continents, her engaging content inspires her community to embrace life with fearlessness and embody true freedom.
She is committed to showing that travel can be safe, easy, and achievable, particularly for Black women who want to travel solo. 
Pelumi has recently achieved an incredible milestone, becoming the first Black woman to drive solo by road from London to Lagos, covering over 10,000 km in 74 days. 
Additionally, she was recently appointed Ambassador of Tourism in Lagos State, Nigeria.
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 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 Pelumi Growing up in Nigeria Moving to the UK aged 10 Relocating to Dubai in 2023 Her passion for travelling  Being bullied and diagnosed as dyslexia Visiting over 80+ countries Why travelling can be easy, safe and doable for solo travellers Academic life and the end of her PHD Pivoting from science to travel Her road trip from London to Lagos Early travel memories Doing a global leaders program and spending time in India Is travel/content creation a viable career option? Why no knowledge is wasted knowledge  Using her research background to plan her Lagos trip Living her life in chapters Deciding to drive to Lagos and how much time to plan for the adventure  The power of having mentors  Needing more time to plan and deciding to delay for a year Starting 24th January 2024 Naming her car ‘Lumi’ and the reasons behind the name Keeping costs down  Her route - UK, ferry to France, then Spain, ferry across to Morocco and then down the West coast of Africa Putting measures in place to keep herself safe Being more excited about the journey, than the fear Working on her mindset to keep going, despite the naysayers Refusing to read comments and not engaging  Setting other goals for the journey  Feeling like a failure after the end of her phd and not getting to be called Dr.  Needing to do a hard thing Wanting to re-write the narrative about how she felt about herself Not seeing people who looked like her doing over landing trips Wanting to inspire other Black solo explorers to go on an overland trip Wanting to show off the beauty of the different countries in Africa  Wanting to go at a slower pace Why it was chaotic on the road Daily routines and figuring out where to sleep at night Meeting new people and feelings of loneliness  Why a smile is the universal language  Africa is not a country  Riding the Iron-ore train and the reality of what it’s like Being a Black woman solo traveller and the differences between travelling in Europe and Africa Why you should start local People not believing that she was doing the adventure solo Sexual harassment while traveling  How to connect with Pelumi and follow her adventures  Future travel plans NDAs Not wanting to play it safe Just do it… Advice for women who want to get travelling and to make a pivot in their live The power of daily habits and why they are so important  Keep the promises that you make for yourself Why the magic is in the doing.   
Social Media
Website: www.peluminubi.com/s-projects-side-by-side 
Instagram: @pelumi.nubi 
Twitter/X: @peluminubi_ 
 

Kristin is a thru-hiker, climber, and human rights activist from Norway currently living in London. Despite her outdoorsy upbringing in snowy Norway, it was only in her 20s that she discovered her own adventure journey. 
After going through a very tough time at university, Kristin decided to hike the Te Araroa across New Zealand’s South Island as an existential journey to shed her depression when she was 22. 
Her thru-hiking journey has taken her across the world on trails such as the John Muir Trail, the GR11 Spain, the GR20 Corsica, and The Haute Route in Switzerland. 
She founded her blog, Let’s Trek It, to share her adventures, tips, and inspire others to undertake their own wilderness journeys. 
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 Don't miss the latest episodes of the Tough Girl Podcast, released every Tuesday and Thursday at 7 AM UK time!  
Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women. 
This episode of the Tough Girl Podcast is proudly sponsored by INOV8, pioneers in cutting-edge sportswear. 
Use code TOUGHGIRL15 to get your 15% discount.  Click Here 
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Show notes
Who is Kristin Originally from Norway but living in London now Being a thru-hiker for the past 9 years Growing up in Norway and spending a lot of time outdoors in the mountains Discovering thru hiking The struggles during her undergrad years Dealing with bullying and feeling of being loneliness Struggling with depression  Searching for purpose Being inspired by the book: Wild - By Cheryl Strayed Cheryl Strayed - Tough Girl Podcast May 2, 2017 Knowing that the Te Araroa Trail was the key to making her life better Deciding to start with a smaller trail - The West Highland Way - for her first thru0hike The kindness of strangers on the trails  Being 22 and ready to go The reasons for deciding to hike in New Zealand Concerns before thru-hiking Expecting thru-hiking to make everything better  Walking into her life Why it’s the journey and not the destination Favourite sections on the South Island, New Zealand The Nelson Lakes and the Two Thumb Range Feeling so happy while being on the trail  The challenging days on a thru-hike Struggling with a lack of sleep  Thunderstorms on the GR20 (Corsica) Dealing with challenging situation on a thru-hike Balancing her love of hiking with her London lifestyle Post trail/adventure blues and dealing with them Filling your life with fun things Hiking the GR11(walking across the Pyrenees, on the Spanish side)  Future walks/thruhikes  Heading to America to section hike part of the Pacific Crest Trail (PCT) Trail name - “white blaze” How to connect with Kristin  Believing in the power of inspiration  Final words of advice and wisdom for you - “ Dare to act on an idea because there is no reason why it can’t be you”  
Social Media
Website: www.letstrekit.com
Instagram: @lets.trek.it 
Facebook: @letstrekit
 

Sunny is a professional adventure athlete, guide service owner and story teller based in Kanab, Utah.  
After obtaining an MBA from Harvard Business School and pursuing a career as a management consultant in her twenties, Sunny decided to leave behind the business world in order to focus full-time on mountains, climbing and VLDs (very long distances). 
Today, she is a professional athlete and owner of two guiding businesses - AWExpeditions and Dreamland Safari Tours. 
She is also the founder of the AWE Summit Scholarship Foundation that breaks down barriers for women+ to access mountaineering and the backcountry -- in the form of tens of thousands of dollars in expedition scholarships. 
Sunny first came on the Tough Girl Podcast on Jun 23, 2020. Sharing her story about being the first woman to circumnavigate and summit Aconcagua in a single push. 
You can listen to that episode Here
***
 Don't miss the latest episodes of the Tough Girl Podcast, released every Tuesday and Thursday at 7 AM UK time!  
Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women. 
This episode of the Tough Girl Podcast is proudly sponsored by INOV8, pioneers in cutting-edge sportswear. 
Use code TOUGHGIRL15 to get your 15% discount.  Click Here 
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Show notes
Who is Sunny  Working as a professional adventure athlete and running her own travel companies  Sunny first came on the Tough Girl Podcast on Jun 23, 2020. First woman to circumnavigate and summit Aconcagua in a single push. What happened in 2020  Deciding to buy a tour company/guide service business Using her MBA from Harvard Thriving with the challenge and the uncertainty  Pursuing her own adventures and being her own boss Getting involved in running Fastest Known Times (FKTs) Starting to focus on adventuring in Alaska 350 mile race on cross country skis - Iditarod Trail Invitational (ITI), held in Alaska during Winter (2021) Planning to head to the South Pole in the future  More info about the ITI and how its structured, and what you can expect.  The short version - 350 miles. The long version 1000 miles. You need to do the short version of the race before you can attempt to race the longer version. The different modes of travel: Fat bike, dogs, skies, walking The lessons learned from the recce before the bigger race No mandatory gear list Being able to connect with folks who had done the race before to get advice and tips Leaving her comfort zone behind and moving into the stretch zone Dealing with uncomfortable feelings Reflection back on her first ITI in 2021  Dealing with overflow Not having a background in cross country skiing Knowing that she able to keep herself safe in these extreme conditions Dealing with broken bindings and having to hike the final 150 miles Having a 10 day deadline to cover the 350 miles Being pushed to her limits both physically and emotionally  Going back in 2022 to ski the 350 mile distance again - gaining more experience and knowledge Fat biking the race in 2023 with her husband Feeling ready to commit to the 1000 miles race in 2024 Race strategy and plan (both adhoc and thought through) Needing to complete the 1000 miles (approx 930 - 960 miles) in 30 days Dealing with a stress fracture on her shin in the December and only having 5 weeks to train Using both a backpack and a pulk/sled to transport gear.  Dealing with the cold and trying to avoid getting wet in -30/-40 degrees Aiming to travel slowly, keeping her heart rate low in an aim to keep from sweating Dealing with wet and damp gloves and getting a little bit of frost bite on her fingers.  Dealing with numb heels and maybe a little bit of nerve damage after the race Highlights and magical moment from life on the trail Being in her own thoughts for 14hrs or more a day Food and nutrition on the trail Feeling the pressure to reach the finish line before the cut off point Making it across the sea ice before it flooded or