586 episodes

The Tough Girl Podcast is all about inspiring and motivating YOU!

I will be interviewing inspirational women from around the world, who’ve faced and overcome difficult challenges and situations, they will share their story, their knowledge and provide advice and essential tips for you to overcome your own personal challenges.

Tough Girl Podcast Sarah Williams

    • Education
    • 4.9 • 277 Ratings

The Tough Girl Podcast is all about inspiring and motivating YOU!

I will be interviewing inspirational women from around the world, who’ve faced and overcome difficult challenges and situations, they will share their story, their knowledge and provide advice and essential tips for you to overcome your own personal challenges.

    Molly Huddle - Long distance runner, 2x Olympian, Co-author of “How She Did It” - A high performance guide for female distance runners.

    Molly Huddle - Long distance runner, 2x Olympian, Co-author of “How She Did It” - A high performance guide for female distance runners.

    Molly Huddle is an American long-distance runner who competes in track and cross country running events. 
     
    Molly has won 28 USA titles, held six American records, looked down the start line of two Olympic finals and four major marathons. 
     
    Molly set the American record in the 5000 m at the 2014 Herculis Diamond League meet in Fontvieille, Monaco (14:42.64). She also set the American record in the 10,000 m at the 2016 Olympics, with a time of 30:13.17. Molly lives and trains in Providence, Rhode Island.
     
    Molly has recently co-authored “How She Did It”, with college coach Sara Slattery.The book is the ultimate roadmap for female distance runners—featuring 50 candid interviews with women who’ve made it
     
    The book begins with key information from the professionals who help make athletic excellence possible: trainers, physicians, nutritionists, and sports psychologists. Then, you’ll hear the first-person accounts of fifty women who’ve done it themselves. From the pioneers who fought tirelessly for women’s inclusion in the sport to the names splashed across headlines today, featured athletes include: 
     
    Joan Benoit Samuelson • Patti Catalano Dillon • Madeline Manning Mims • Paula Radcliffe • Deena Kastor • Brenda Martinez • Shalane Flanagan • Emma Coburn • Raevyn Rogers • Molly Seidel • and more
     
    With Molly and Sara guiding the way, these athletes share their empowering stories, biggest regrets, funniest moments, and hard-won advice. 
     
    Collectively, these voices are the embodiment of strength, meant to educate, inspire, and motivate you to see how far—and how fast—you can go.
     
    Learn more about the book and Molly on the Tough Girl Podcast. 
     
    New episodes go live every Tuesday at 7am UK time - Subscribe so you don’t miss out. 
     
    You ca support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast.
     
    Show notes
    Who is Molly Her job as a professional distance runner Having her first baby and entering her 3rd trimester  Running while pregnant Reducing her average weekly miles down from 90 miles to 40 miles. Learning more about her childhood and her younger years Her journey into running Not thinking about becoming a professional athlete Her senior year of high school and wanting to qualify for the National Cross Country Championships Quitting basketball and focusing on running all year Setting a new national record in high school for the 2 mile distance Running with professional runners Dealing with big failures and figuring out how to bounce back Tools and strategies for mindset The power of writing down goals and journaling Having a mantra and using powerful words - STRONG Loving the 5k distance and finding it fun Running the London Marathon in 2019 and getting a Personal Best Wanting to run a sub 2.25 marathon Figuring out her race strategy for a marathon Having faith in how you are feeling and going with your own plan Releasing her new book: How she dit it - A high performance guide for female distance runners with stories of women who’ve made it. By Sara Slattery and Molly Huddle. Wanting to write a resource for young female runners Writing the book and speaking to 50 women about their running experiences Speaking with Dr. Stacy Sims (Author of ROAR) and working with the female body  The new developments with maternity cover for professional athletes since The Dream Maternity Campaign organised by Alysia Montaño  The NY Times Article - Nike Told Me to Dream Crazy, Until I Wanted a Baby - Alysia Montaño  Contracts and being away from the track and the impact on the financials The running woman emoji  Creating the Keeping Track Podcast Wanting to share athletes stories who don’t get exposure via the main stream media Particular highlights from the podcast - Racing for Representation Reflecting back on finishing her first marathon in 2016  Advice for women

    • 40 min
    Anyika Onuora - Team GB Athlete, 3x Olympian. Multiple world medalist. Author of My Hidden Race.

    Anyika Onuora - Team GB Athlete, 3x Olympian. Multiple world medalist. Author of My Hidden Race.

    Anyika 37, is a retired British sprint track and field athlete who competed in the 100 metres, 200 metres and 400 metres, and also the 4×100 metres relay and 4x400 metres relay.
     
    Anyika is one of the few GB athletes of the past 20 years to achieve a full set of major medals.She has won medals at the Olympic Games, the world championships, Commonwealth Games and European championships.
     
    Anyika has published a book about her life called - My Hidden Race.  
     
    “My Hidden Race is the story of Olympic medallist Anyika Onuora, who stood on the podium at every major championship in athletics.
     
    This book won't go into detail about the technicalities of her sport or the beauty of the Olympic spirit however.
     
    In the era of the Black Lives Matter and Me Too, this is an unflinching testimony of what it takes to pursue your dreams as a Black British woman against all odds.
     
    This three-time Olympian will lift the lid on the reality of life as a black female athlete in Britain in a way that nobody else has done before her.
     
    Nothing is off the record. She is revealing her life for the first time in this book with complete fearlessness.
     
    There have been far too many years of silence caught in a system. Now Anyika is determined to make up for lost time and use her story to inspire and heal others.
     
    My Hidden Race will take you into a world that often takes place far from the spotlight of the Olympic torch and shines an intense light on the brutal reality of professional sport for many black females.”
     
    Listen to Anyika on the Tough Girl Podcast, new episodes go live every Tuesday at 7am UK time - Subscribe so you don’t miss out. 
     
    To support the mission to increase the amount of female role models in the media. Sign up as a Patron -  www.patreon.com/toughgirlpodcast. Thank you. 
     
     
    Show Notes
    Who is Anyika and what she’s achieved Working as a consultant and sharing more about her new book Living between Liverpool and London Her childhood and early years Growing up in a sporty, competitive family  Being inspired by her older brother  Realising that she was good at running Her dreams and ambitions as a little girl The dream of becoming a professional athlete Being shy and ambitious  How you progress to the professional level in athletics  Getting a degree while also competing as a full time athlete Any regrets over missing out  Working hard for everything she has Getting to the senior level and being consistent in performance Competing at her first senior championships in Melbourne, Australia Learning from her peers  The lessons learned from failure  Mental health and support and how it’s changed over the past 17/20 years The lack of support to help with changes and transitions  Feeling disposable as an athlete  The pressure to perform and to be consistent How expectations can weigh you down Blocking out the pressure and working with a psychologist  Smiling and laughing to release the pressure  Getting into flow and what it’s like The struggles 10 months before the Olympic games in Rio Contracting malaria and ending up in hospital Getting back to full fitness and getting ready for the Olympics Focusing on getting the job done What it was like winning a Bronze Medal in the 4x400m  Fitness and sport now Making the transition to the next stage of her career Figuring out what’s next  Getting qualified in Corporate Governance  Role models and the women who have inspired Anyika Advice for women and girls who want to get into running Figuring out your why Remembering to have fun Looking after her Olympic Medal The shrine! Book: My Hidden Race  
    Social Media
     
    Instagram @anyika
     
    Twitter @annyonuora 
     
    Book: My Hidden Race 

    • 48 min
    Siobhan Daniels - 60+ Pro-age & anti-ageism campaigner. Retirement Rebel. Writing about her motorhome adventures around Great Britain

    Siobhan Daniels - 60+ Pro-age & anti-ageism campaigner. Retirement Rebel. Writing about her motorhome adventures around Great Britain

    Siobhan is 62 years old. She retired from the BBC two years ago, after 30 years working as a Reporter, Presenter and Producer in News. During that time she juggled being a single mother with working full-time. When she was nearly fifty and her daughter went off to university, she took a gap year from work and backpacked solo around the world. It was then she hatched a plan to one day travel around in a motorhome when she retired.
     
    By her mid-fifties she felt burnt out after dealing with symptoms of the menopause, ageism and bullying. She realised she needed to find her escape plan.
     
    So it was in 2019, aged sixty, she bought a motorhome and embarked on her solo trip around Great Britain, to champion positive ageing and to challenge ageism and ageist stereotypes of what society thinks a retired woman does. She wants to change narratives around ageing from ANTI-AGEING to POSITIVE-AGEING. She has faced her fears and weathered severe storms and a pandemic along the way but she feels the highs and lows are all worth it. 
     
    She hopes her experiences inspire women, both young and old, to embrace ageing.
     
    New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time. Subscribe so you don’t miss out. 
     
    You can support the mission to increase the amount of female role models in the media. 
     
    Visit www.patreon.com/toughgirlpodcast.
     
    Show notes
    Who is Siobhan Learning more about her background Buying her motorhome and travelling Great Britain  Her goal to promote positive ageing Having a hysterectomy at 40  Taking a gap year from the BBC and going solo backpacking around the world Feeling ageless and alive Wanting to retire and go travelling  Planning her gap year with Trailfinders  Going with the flow and meeting incredible people Fears and concerns before the adventure Magical moments which bring joy Dealing with change Facing each challenge and breaking it down into little bits Running marathons in her 50s Not being a planner - “My plan is to have no plan, to go with the flow and see where life takes me” Losing family members and going through the menopause Struggling with life  Out of adversity comes opportunity Being a stubborn Yorkshire lass Finding a way to do things Fitness and exercise and how it’s evolved over her life Training for her first marathon and her feelings after crossing the finish line Top tips and advice for new runners who want to take on a marathon Why you are never too old for adventure  What pro ageing looks like  Changing the negative narrative Retirement rebellion and why its a chance to have more adventures  Working on a farm for 5 weeks in Dorset Feeling liberated after selling everything Confidence around driving the motorhome Enjoying her own company Sharing her life online and blogging  Writing a book?! And signing up with a literary agent Living her life by 4 values Talking about bravery Being an anti-agism campaigner Being true to yourself and age as positively as you can  Why you should enjoy and embrace ageing  Plans for 2022 Taking the motorhome over to Europe How to connect and follow Siobhan Final words of advice for other women What do you want to do? What would make you happy?  You will work out a way to have your adventure   
    Social Media
     
    Website: shuvonshuvoff.co.uk 
     
    Blog: shuvonshuvoff.blogspot.com 
     
    Instagram: @shuvonshuvoff 
     
    Twitter: @siobhandaniels 
     

    • 43 min
    Abby McQueeney Penamonte - Registered Dietitian and Nutrition Coach. Helping women to fuel their bodies, improve their relationship with food, fitness, and body image.

    Abby McQueeney Penamonte - Registered Dietitian and Nutrition Coach. Helping women to fuel their bodies, improve their relationship with food, fitness, and body image.

    Abby in her own words:
     
    “I used to be a competitive ultra-runner. I competed in 100-mile mountain races and was pretty decent at it. In 2013 I competed and won (female division) the Grand Slam of Ultra-Running. This is 4 x 100 mile races in a 10 week span.
     
    But too much endurance + too little calories and carbs= Burnout. Anyone that doesn’t believe burnout or adrenal issues are real is a liar. It’s real and it’s debilitating to your body and mind.
     
    I was forced to stop running and I eventually found weight-lifting. I tried my best at CrossFit but really gravitated towards heavy lifting and fell in love with Powerlifting. 
     
    I worked with a Nutrition Coach and spent years reverse dieting to support my body and goals and un-do all the years of damage I did as an endurance athlete. My sole purpose was to lift as much as I possibly could in a weight class sport and I was pretty decent at it. In 2018 I competed in PowerLifting Nationals. At 138 pounds my best squat was 290 pounds, bench 190 pounds, and deadlift 325 pounds.
     
    I ended up hurting my back while lifting in 2019. I eventually decided to walk away from all competitive sports and focus on living a normal life with food and fitness balance.
     
    These days my goals include lifting weights to support health and hormones. I want to be fit and strong enough to keep up with Molly-dog and continue hiking some beautiful miles in the Colorado mountains. I enjoy eating all foods and consume over 2300 calories. I strength train for ~ 1 hour x 4-5 days per week. I walk 2.5-3.5 miles every-day with Miss Molly.
     
    I am happier and confident with my body now than any time before. You don’t need to be extreme or restrict yourself to get results. I follow an all-foods fit approach. As a Registered Dietitian and Nutrition Coach my mission now is to prevent other athletes from making the same mistakes I made. 
     
    My purpose in life is to serve others (women) and help them fuel their bodies, improve their relationship with food + fitness, and body image.”
     
    New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - Subscribe so you don’t miss a single episode. 
     
    You can support the mission to increase the amount of female role models in the media by visiting www.patreon.com/toughgirlpodcast.
     
    Show notes
    Who is Abby Living in Denver, Colorado Working as a Registered Dietitian and Nutrition Coach What her early years were like Being 1 of 4 girls Being inspired by her older sister and getting involved in running from a young age Running in college and being a mid range mid pack person Post college getting into longer distances and finding her calling Loving the people in the running community Getting into the longer distances  Running her first trail ultra and building a solid foundation Enjoying the mental side of the physical challenge Why 2013 was her break through year  Putting in the hard work everyday Entering the grand slam of ultra running 4x100 mile races and winning (2013)! (the Western States 100 in California, the Vermont 100 Mile Endurance Run in Vermont, the Leadville Trail 100 in Colorado, and the Wasatch Front 100 Mile Endurance Run in Utah. Post season - and trying to recover Struggling with insomnia, fatigue, blood sugar levels, being anaemic, and not having a menstrual cycle for 3 years Trying to run through the symptoms  Getting support and starting to help herself recover Adrenal Fatigue - HPA Access Disfunction Why Abby started strength training  Having the goal to be as strong as possible Running following a low carb diet - and following keto Dr Stacey Simms - ROAR  Why low carb isn’t the best for women Needing to step away from competitive sports Having more balance in her life with regards to food and fitness Starting her own business Having balance in her life?! What a typical week of training looks like Loving and appreciating rest days Her philosophy with food now - all food

    • 34 min
    Sabrina Pace-Humphreys - Co-founder of Black Trail Runners and running Britain’s most brutal race - the Spine Race 286 miles non-stop!

    Sabrina Pace-Humphreys - Co-founder of Black Trail Runners and running Britain’s most brutal race - the Spine Race 286 miles non-stop!

    About Sabrina
     
    Sabrina Pace-Humphreys is a 44-year-old mother of 4 and grandmother of 3, an award-winning businesswoman, an ultrarunner, a social justice activist and a recovering alcoholic.

    She is a mixed-raced woman, the daughter of a white Scottish Roman Catholic woman and a Black man. 
     
    In July 2020 she co-founded the fast-growing community and campaigning charity, Black Trail Runners, and is also a well-known ultra-marathon runner. She finished the 'toughest footrace on earth', a 250km multi-stage marathon across the Sahara Desert known as the Marathon des Sables, as 10th UK woman and most recently she completed the Spine Race, a non-stop 268 miles race down the Pennine Way. 
     
    Sabrina is the author of Black Sheep: A Story of Rural Racism, Identity and Hope

    “In Black Sheep, Sabrina reveals how she got from there to here: about growing up in a home, a school and a town where no-one looked like her and her subsequent struggle to understand and find her identity; about her lived experience of rural racism; about becoming a teenage mother and her determination to break that stereotype; about her battle with alcoholism and her mental health; about how running saved her life; and ultimately about how someone can not only survive but thrive in spite of their past.

    Sabrina's experience will chime with anyone who has felt like an outsider. Poignant and eye-opening, and exploring themes of trauma, identity, mental health and addiction, Black Sheep is a tale of triumph: of grit and determination, of hope over despair.”
     
    New episodes of the Tough Girl Podcast go live every Tuesday 7am UK time - Subscribe button so you don’t miss out. 
     
    To find out more about supporting your favourite podcast and becoming a patron please visit www.patreon.com/toughgirlpodcast. 
     
     
    Show Notes
    Who is Sabrina Previously chatting on the TGP - July 7th 2020 What was happening in late 2020 Launching Black Trail Runners (BTR) in July 2020 Black Trail Runners - writing an open letter to race organisers  Taking about the issues and the lack of diversity in trail runners Moving house, welcoming a new grandchild, running the Ramsey Round Doing the 3 peaks challenge and seeing me at the top of Ben Nevis (Watch the vlog) Building the community of Black Trail Runners and the impact  Having the uncomfortable conversations Collecting ethnicity data Having a BTR race fund  Taking real action and breaking down the barriers Running the 4.5% challenge in 2021 Working with youth groups Coping with the mental and emotional pressure Running and mental health Running as a form at activism Understanding her why of running the Spine Race The Spine Race  Working with her running coach Damien Hall Figuring out her race strategy and how her race goals changed over time Focusing on the “B” goal - completing the race Focusing on 10k stretches and reaching certain views  Keeping in the moment and not thinking about the full distance Struggling with sleep deprivation and figuring out a new sleep strategy The power of sleep and needing 30 mins of sleep at every checkpoint Dealing with food pain and having to implement a pain management strategy Training for the Spine Race and what a typical week looked life Doing more back to back training runs and weighted runs Winning her first ultra marathon!  Kissing a wall The lessons learned from running the Spine Race “You can do hard things - you can do this” Being on the June cover of Women’s Running UK  Book: Black Sheep: A Story of Rural Racism, Identity and Hope. Black to the trails - 11th September 2022 - The FIRST trail running event designed, directed and run by Black Trail Runners for Black people, people of colour, and White allies who want to do their bit to diversify the UK trail running scene.  The vision board and hopes for the future Wanting to participate in the UTMB Race Wanting to write a second book about running  
    Social Media
     
    Website:
     
    Pe

    • 1 hr 1 min
    Sophie Etheridge - Disabled long distance open water swimmer and the founder of the Facebook group Adaptive/Disabled Open Water Swimmers (ADOWS).

    Sophie Etheridge - Disabled long distance open water swimmer and the founder of the Facebook group Adaptive/Disabled Open Water Swimmers (ADOWS).

    Sophie has spent the past 2 years trying to raise awareness of open water swimmers with disabilities in the hope that more people will become inclusive and accepting to people of all abilities. 
     
    She has also spent the past year building a community of athletes with disabilities through her ADOWS Facebook group which now has over 600 people in it. 
     
    Members include those with all sorts of disabilities from people with invisible conditions such as Fibromyalgia and brain injuries to those with visual impairments and amputees. There are also coaches, event organisers and carers in the group so that they can learn the best way to support and include those with disabilities within their work. 
     
    Since starting the group Sophie has worked with The Henley Swim Company and The British Long Distance Swimming Association to help them improve accessibility at their events.
     
    Sophie grew up in Hastings and was an active, fully able-bodied swimmer but in 2011 she was involved in a cycling accident, which resulted in a long diagnostic process before finally being diagnosed with Complex Regional Pain Syndrome; one of the most painful conditions in the world in late 2012. 

    Suddenly finding herself struggling to walk and in constant pain was tough. She struggled with being constantly exhausted and to put the cherry on the top; due to hypersensitivity she was unable to wear trousers or leave the house if it was windy because it was too painful for her.
     
    Triathlete to wheelchair user in under a year.
     
    It took several years of struggling with different medications, physiotherapy appointments, hospital stays and falling into a deep depression before she was sent onto a pain management programme. The course was intensive for 3 weeks but in total lasted a year and it was as a result of this course that Sophie rediscovered her love of the water. 
     
    It wasn’t an easy journey back into the water because anything on her legs hurt – including water! 
     
    It was about 6 months before she could get in the local leisure centre pool and start swimming again but as soon as she did she knew it was where she was meant to be.
     
    Since then (2016) she has gone on to not only get back into open water swimming but has taken on some huge swims including The Great East Swim 1 mile (2016) and 5km (2019), The Thames Marathon Swim (2018), 10km in lake Tallyn in Wales (2019), the Swim England Open Water National Championships (2019) and finally, in September 2021 Two Way Windermere, which she completed in 16 hours and 41 minutes!
     
    New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - Make sure to subscribe so you don’t miss out. 
     
    To support the mission to increase the amount of female role models in the media. Sign up as a Patron -  www.patreon.com/toughgirlpodcast. Thank you. 
     
     
    Show Notes
    Who is Sophie Growing up in Hastings How she got into swimming Doing her first 5k at the age of 11 Being disqualified from her first swimming gala Playing music in an orchestra Wanting to be a sports physiotherapist Choosing between music and sports or physical education Being diagnosed with epilepsy as a child Playing clarinet and piano as her way to relax Studying music at Anglia Ruskin University Cambridge Going to university and swimming at the same time Joining a local triathlon club Before and after the accident Being diagnosed with Complex regional pain syndrome (CRPS) Being on her own while in the middle of her degree From being active to absolutely nothing Feeling all her plans are out of reach Being away from her family Experiencing bullying at university Feeling lost for about five years Being put on a pain management program at Addenbrooke's Hospital in Cambridge Getting back into the water and tolerating the pain Falling in love with swimming again Wanting to be a swimming coach again Getting her level two open water coaching qualification Getting help from Straight Line Swimming

    • 55 min

Customer Reviews

4.9 out of 5
277 Ratings

277 Ratings

bm1996x ,

So inspirational

Love these eps!

KJABAnstey ,

Best Podcast

Favourite podcaster, been listening to Sarah since she started, inspirational and have listened to my favourite episodes twice, highly recommend 👍

nessaclyne ,

Still one of my faves

I’ve been listening to Sarah for years and she never fails to inspire and uplift

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