Tough Girl Podcast

Sarah Williams
  • 4.6 (99)
  • Fitness
  • Updated Weekly

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.

  1. 6d ago

    Lauren Burnison – Pioneering the Sober Travel Movement and Adventures of a Single Mum

    Lauren Burnison is the founder of We Love Lucid, the UK's first alcohol-free travel company, and a trailblazer in the sober travel movement. From couch-surfing with nomads on the Mongolian steppe to snorkelling with sharks in Oman, Lauren has spent her life seeking off-the-beaten-path adventures—and this year, she took a two-month road trip through Spain and Portugal in a micro camper with her four-year-old daughter to celebrate ten years of sobriety. In this candid conversation, Lauren shares her journey from self-destructive habits to sobriety, how travel became her school of life, and the joys and challenges of being a single parent exploring the world. She talks about starting We Love Lucid, the lessons learned while traveling solo and with her daughter, and how adventure can transform the way we see ourselves. Explicit content: We touch on drugs, drinking, and addiction. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Lauren Coming from Northern Ireland Originally 41 years old Founder of We Love Lucid - The UK's First Alcohol-free Travel Company Being a single mum to a very energetic 4 year old girl  Being an aspiring writer Reflecting back on her early years  Being very creative, loving animals, and growing up in the countryside  Where her love of travel came from  Starting to learn Spanish in school and how her teacher inspired her Having a knack for learning languages  Finding a diary entry from when she was 15 years old Having an ambition to learn Spanish and French and wanting to live in Spain  Getting to visit Spain at 16 on a sports camp  Having her eyes opened and feeling invigorated while travelling on the road  Why A'Levels were such a slog and hated being told what to do  Being confident about travelling  Deciding to travel around South America  Getting into drugs and going down a self destructive path  Heading back home to go to university  Spending 6 months in Barcelona - working in a pizza restaurant and living in a tent Getting her degree Being taken further down the path and still being self destructive  Making changes at 32  Wanting to explore and see more of the world - spending time in South Africa Getting in more and more trouble  Turning 30 and heading to South Korea to work as an English Teacher  Having the best and worst moments of her life Hitting rock bottom and deciding not to drink ever since Getting in trouble, and having the fear of losing her life Partying with Chinese Dwarfs  Seeing how bad her behaviour had gotten Feeling and being alone on this part of the journey  Drinking 4 nights a week The hardest part - being faced with this situation of not knowing who she was  Who is Lauren? Having to deal with difficult emotions. Feeing so vulnerable  The night she decided to quit drinking  Creating 'We Love Lucid' and how it helped her stay connected with the sober community  Visiting the vast empty spaces in Mongolia  Growing up with horses and riding horses  Wanting to ride horses in Mongolia and how it turned in to a trip of self discovery  Trying to figure out the next steps Why life is not just good or bad - it's a mixture of everything  Heading to the South of Spain and doing a workaday experience over there How the idea for - We Love Lucid came about  Not having a positive view of sobriety  Thinking about her experiences as a sober person travelling  Starting to run the trips  Why the trips are all about connecting with sober people  Cycling from Beer to Soberton…. Why not all projects turn out how you want them to  Not wanting to be a quitter Getting to 70 miles….. Why it was a bit of a failure, but also a valuable lesson at the same time  Riding up the East Coast of Korea on a bike to North Korea The goodness of people  How travel and adventure changed after having her daughter Feeling as though her world has been shrinking How it affected her mentally - with not being able to travel  The realities of being a single mum in Scotland How her life seems so normal Starting to go away with her daughter  Being on a road trip in Portugal for 1/2 months  Trying to escape the winter in the UK Needing to stay in the UK and going with that  Starting to accept the reality  Wanting to start her blog - "Adventures of a single, sober mum"  Being able to afford a micro camper  Why trips are a condensed school of life  The beauty and joy of the quiet moments Walking with 12 women on the Santiago de Compostela  Mandy Manners - Sober Coach  She Recovers Foundation  How to connect with Lauren The stigma around being a single parent  Wanting to feel more empowered Final words of advice for other women Change is possible  Being inspired by Terence McKenna  Try something hard, push yourself out of your comfort zone.    Social Media Website: www.welovelucid.com - The UK's First Alcohol-free Travel Company  Instagram: @welovelucid  Substack: adventuresofasobersinglemum.substack.com

    45 min

  2. May 26

    Helen Dainty – First Woman to Cycle Across Libya & 9 Years Living on £50 a Week by Bike

    In this Tough Girl Podcast EXTRA episode, we catch up with Helen Dainty — solo female cyclist, self-described "full-time global hobo," and one of the most committed long-distance bike travellers you'll ever meet. For the past decade, Helen has spent nine years on the road, travelling exclusively by bicycle and living on around £50 a week. She's cycled across Australia, ridden from London to Nordkapp and back, travelled extensively through the Middle East and North Africa — and in 2025 became the first woman to cycle across Libya. When war in Sudan forced her to abandon an overland route into East Africa, Helen adapted and rerouted — because that's what life on the road demands: flexibility, resilience, and the ability to trust the process. In this episode, we dive into what's happened since we last spoke in January 2022. From navigating complex visa systems (including Algeria and Libya), to travelling with police security details, being detained in Libya, and accepting incredible hospitality through the Warm Showers community — Helen shares the raw, practical realities of long-term cycle touring. We also talk about: The logistics of visas with a British passport Working with visa agents and last-minute plan changes Cycling in Algeria and Libya Budget travel (sticking to AUD $100 per week) Her bike setup — switching from chain to belt drive Schwalbe Marathon Plus tyres and long-distance reliability Not collecting souvenirs and living with less Documenting her journey on YouTube (and the time spent editing!) Saying yes to unexpected opportunities Helen also opens up about going through perimenopause and menopause while cycling through deserts — dealing with extreme sadness, brain fog, hot sweats in the middle of the night, and coming out the other side feeling stronger and more balanced. At 47, she believes she has another strong decade of adventure ahead — and she's not slowing down. Looking forward, Helen plans to spend the next two years cycling down the west coast of Africa in an attempt to circle the continent, before eventually heading back towards Australia through Asia. Her advice for women wanting to do something different? Say yes to the opportunity — you can work out the details on the way. Accept without hesitation. Raw, honest, practical and deeply inspiring — this is a powerful catch-up with a woman who has built her entire life around two wheels. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Helen Catching up since we last spoke Cycling through the Middle East and Africa  TGP Episode - January 2022 -  TGP Extra Episode -  What's changed?! Going back to the start of 2022  Taking the ferry from Turkey to Lebanon  Flying home to surprise her family for Christmas  Setting off toward Iran in 2022  The practical side of travel - visa's, entering and leaving countries (with a British Passport) Saudi Arabia and Oman using a E-visa system  Getting a visa for Algeria - paperwork, needing to be in your home country while applying for the visa, face to face visit to the Embassy in London  Visa's for Libya - not being issues and needing to work with a contact to get a visa  Using a visa agent - Tap Persia  Last minute change of plans and trying to extend a 2 week visa while in the country - which proved impossible  Booking accommodation to get the visa  Cycle touring being a little stressful at times Cycling in Algeria for a few days and what the experience was like Warmshowers hosts  Accepting hospitality  Having an Algerian security detail (police) and what that entails  Needing to trust the process  Having her passport taken off her… Arrested/detained in Libya by the police  Finding affordable accommodation  Tourist sites in Algeria and Libya  Not meeting other bike packers in Libya  How it all happened…. Saying yes to opportunities as they present themselves  Libyan Cycling Centre  Starting to share videos on Youtube and documenting her trips  Working on improving the sound quality  Aiming for 8 min vlogs The time spend editing…. Sticking to her budget of AUD $100 a week The bike, the bike set up and new gear Changing from a chain to a belt drive  Getting a new saddle - Repente  What is a belt drive and needing a specific frame for it and how it works  Why it's popular with long distance tourers  Schwalbe Marathon Plus tires  Not collecting souvenirs  Day to day emotions and loving life on the road Not having any plans to stop cycling  Heading into Western Africa - and taking 2 years to cycle down the coast  Planning to cycle back to Australia through Asia 47 years old - another good decade ahead of her Going through menopause 3/4 years ago Not knowing what was happening in 2021/2022 and not undertaking that she was going through perimenopause  Experiencing extreme sadness and brain fog  Feeling more balanced and having less brain fog, and less depression bouts Having hot sweats in the desert, in the middle of the night  Feeling glad to be on the other side of it Starting to think about bone density  Cycling down the West Coast of Africa  Using this downtime over winter to plan out her route and sort out visa's. Taking her dad to Ethiopia  How to connect with Helen on social media and follow along with her journey  9,570 subscribers on YouTube - wanting to reach 10k!  Final words of advice for women who want to do something different and take on new challenges  Say yes to an opportunity -you can work out the details on the way Accept without hesitation!    Social Media All links: helsonwheels.bio.link   Instagram: @hels.on.wheels  Facebook:  @Helsonwheelswithmlt  Youtube: @helsonwheels

    39 min

  3. May 21

    Chloe Stead – From Navy Life to Nomadic Living, Caminos, Grief & Choosing a Simpler Way

    In this episode of the Tough Girl Podcast, we meet Chloe Stead — 42 years old and currently living in a rustic tiny shack in the bush in Tasmania with her husband — but her journey to this simple life has been anything but ordinary. Since 2008, Chloe has been living a travelling, nomadic lifestyle. After leaving school at 18 to join the Navy and later working in health and safety in Perth, Australia, she reached a quiet breaking point while staying at the Whim Creek Hotel in 2006. A simple but powerful thought surfaced: There has to be more to life than this. Within a week, she sold her house, packed up a shipping container, took her dog, and began driving solo around Australia with just $500 AUD — despite being petrified of sleeping in a tent. That leap of faith set the course for the next chapter of her life. But Chloe's story is not just about adventure — it's about grief, reinvention, and learning to live on her own terms. After the sudden death of her partner Willy in 2013, everything stopped. In the depths of grief, Chloe stepped away from social media, let go of her old life, and slowly began again. Meditation, yoga retreats, and eventually walking the Camino de Santiago in 2014 became turning points. Carrying everything on her back, she discovered a deep love for minimalism, simplicity, and self-reliance. Over the years, Chloe has: Walked multiple Caminos including the Camino del Norte, Camino Primitivo and Via de la Plata Hitchhiked and walked along the beaches of Uruguay Taken a 10,000km road trip with her dog Dexter Lived off less than $100 AUD per week Worked seasonally to fund months of adventure Cycled from Alaska to San Francisco (86 nights in a tent!) Walked the Wales Coast Path and the Portuguese Camino Chosen to stay off social media to be fully present on trail Now married, Chloe continues to design a life built around freedom, movement, and intentional simplicity. With big adventures planned for 2026 — including walking the South West Coast Path and the GR10 — she shares honestly about navigating partnership on trail, managing knee issues, strength training gains, and why getting to the start line is often the hardest part. This conversation is about: Letting go of possessions and expectations Living with uncertainty Processing grief through movement Creating "trail life" off-trail Why you don't need technology to experience adventure Trusting that the universe conspires to keep you going And why you should "give it a crack and get to the start line." Chloe's message is simple but powerful: Life is uncertain. Don't put things off. If there's something you want to do — take the plunge. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Chloe 42 years old, currently living in Tasmania in a rustic tiny shack in the bush with her husband  Living a travelling lifestyle since 2008 What was the lead up to making changes in her life Leaving school at 18 and joining the Navy 2006 living in Perth, Australia  and having a job in health and safety Starting to feel different when staying at the Whim Creek Hotel Thinking that there has to be more to life 100 things to see and do in Australia before you die  Selling her house within a week, filling up a shipping container Taking her dog and starting to drive solo around Australia  Being encouraged by a friend - to just do it!  Not being in tune with herself  Highlights from spending time on the road, driving around Australia  Starting off with $500 AUD and getting a job  Spending the trip just driving around  Being petrified of staying in a tent Pitching her tent and staying in it for the first time Meeting a boy, Willy (which wasn't part of the plan!)  Deciding to move to New Zealand (2009 - 2010) Backpacking around Europe for 3 months Planning every day and having a very tight schedule  Feeling disheartened with her experience  Needing to do something spontaneous  Backpacking around Cambodia for 3 weeks with no plan  Seeing a flyer about yoga and meditation Struggling with mental health and things in life  Doing a yoga retreat in Australia and doing a deep dive into meditation  Starting to work in farming around Australia  2013 and the year of her 30th birthday Deciding to go to South America to visit Machu Picchu  Willys death and how it stopped everything  Not knowing how to cope The funeral and not wanting to live where she was living or work where she was working  Getting rid of her phone and getting off social media Starting again and wanting to forget  Needing to deal with the grief  Going back to mediation and doing a workshop which helped  Learning about the Caminos in Spain  Walking the camino in April 2014 (The way of st James) Not knowing what she was doing and carrying far too much stuff Learning a lot on the way  Not being very open on the French Camino  Learning a lot from Willys death and making a promise to him  Doing what she wanted to do with her life - no excuses  Falling in love with a minimalistic, simple way of life Waling with everything on her back and how it agreed with her Finding her passion and purpose  Living this simple life Needing to create trail life, while off trail  2016 - waling the Camino del Norte and the Camino Primitivo 2017 - hitchhiked and walked along the beaches in Uruguay Feeling safe and not feeling alone  2018 - ten years since starting her nomadic journey and taking a 10,000km road trip with her dog - Dexter Needing to sort out her stuff in the shipping container  Feeling so much lighter without all of her possessions  Losing Dexter in 2019  Doing a silent retreat in Bali  Wanting to do a 5 year walk around the world Not having any more responsibility and having ultimate freedom  Working in Tasmania in 2020 and dealing with Covid and why it was so difficult  Buying a block of land and a 1976 Volkswagen Kombi Van Self reliance and simplicity  2022 and the world starting to open up again  Starting to work again to make money and giving up on the idea of the 5 yr walk around the world Her 40th birthday and wanting to walk 2,000km to celebrate it  Meeting Will  2023 - Walking the Wales Coast Path and the Portuguese Camino Discovery the Tough Girl Youtube Channel!  Buying the Cicerone - Wales Coast Path Guidebook Trying to plan the first few days Wild camping on her first night  How things just kept working out  Heading to Bali in 2024 Doing some backpacking in 2025, throughout Vietnam, Laos and Thailand Needing to thru hike these caminos by herself  Finishing the Camino Via de la Plata. Getting married!  Being the planner in the relationship  Deciding to do a bike trip in America - cycling from Alaska to San Fransisco (86 nights in the tent) The challenges of adventures with a partner and navigating them together  Needing to focus more on recovery and needing to put more effort into training before adventures  Adventures booked for 2026 - Walking the SWCP and the GR10! Starting 1st June! Thinking this is crazy and how am I going to do this!  Why you just need to start and the rest will unfold  Why getting to the start line is always tricky - mentally  Noticing her improvements in running at park run after strength training Having some knee problems  Starting on the creatine and having more energy during the summer The South West Coast Path  Not being on social media and being in the moment. Final words of advice for other women who want to live life differently and live life on their own terms  Life is pretty uncertain, and definitely our time here is uncertain.  Don't put things off to the future. If there's something that you want to do, take the plunge. The universe conspires to keep you going  Learning to live with less over the years and how money has become more abundant  Working for 6/7 months of the year, and 1 month of earnings goes towards her future  Living off less than $100 AUD a week  Stopping working after earning $20,000 dollars and coming back to a $3,000 dollar tax cheque Give it a crack - get to the start line. Keep that dream at the front of your mind  Don't be afraid NOT to use technology on trails - walking the trails with just a guidebook or map    Social Media None.

    1 hr

  4. May 19

    Aisyah Rafaee - 2x Olympic Rower on Comebacks, Mental Strength & Redefining High Performance in Your 30s

    In this episode of the Tough Girl Podcast, we're joined by Aisyah Rafaee – a two-time Olympic rower from Singapore who competed at the Rio 2016 and Paris 2024 Olympic Games in the single scull. After taking an eight-year break from the sport, Aisyah made the bold decision to return—qualifying for Paris 2024 as one of the oldest athletes in the field and redefining what it means to be a high-performing athlete in your 30s. Originally from Singapore and now based in Boston, USA, Aisyah grew up with four brothers and discovered rowing after being scouted during an indoor competition at school. With limited rowing culture and opportunities in Singapore, she carved her own path—training overseas in Sydney, qualifying through a fiercely competitive Asian selection process, and representing Singapore on the world stage. But her journey hasn't been linear. From struggling with pressure at her first Olympics to working with mental skills coach Hansen Bay, from stepping away from elite sport to rediscovering her love for movement, from fracturing her ribs a month before Paris to qualifying with just six months to go—this is a powerful conversation about identity, resilience, vulnerability, and growth. Now working as a HYDROW Athlete and Mental Performance Coach with 3HP Athlete Coaching, Aisyah shares insights on: Building confidence and resilience Letting go of expectations Separating identity from performance The realities of returning to elite sport after time away Training and mindset during pregnancy Why rowing is a lifelong sport Her philosophy of the 3Hs: Happy, Healthy & High Performing This episode is about trusting your timing, embracing new chapters, and asking yourself: Is this smart for me? Aisyah's story is proof that it's never "too late" to chase a dream — and that high performance can evolve with you. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Aisyah Being based in Boston, USA Originally from Singapore  Working as a HYDROW Athlete  Working as a Mental Performance Coach 3HP Athlete Coaching  2x Olympic rower in the single sculll Competing at the 2016 and 2024 Olympics  Learning to live a normal life outside of sports  Growing up in Singapore with 4 brothers 3 older brothers and 1 younger brother Being sporty and learning to be competitive  Living a simple life and being raised by her mum after her parents got divorced Not knowing where her mindset comes from Wanting to be the best version of herself  Not being surrounded by high performance individuals  Starting rowing, Singapore not having much of a rowing culture  Getting scouted at her secondary school during an indoor rowing competition  Singapore Rowing Association The importance of hight in rowing  5'8 (173cm)and being tall for an Asian Woman  Learning how to row on land with the ergo  The challenges and continuing to show u to training  Not enjoying it at first Getting out on the water and spending more time in the water than on the water The lack of opportunities in Singapore Why the Olympics was not on her radar  Wanting to be the best at it and wanting to represent Singapore  Team sport  (Netball) V individual endeavours (Rower) The South East Asia Games Rowing in a single scull Winning gold in 2013 and beating a 2x Olympian  Quitting her job and training full time in Australian  When the seed got planted about going to the Olympics Deciding to go and train over in Sydney, Australia  Building confidence and winning competitions  Qualifying for the 2016 Olympics - the Asian Qualification Criteria for that cycle  16 countries competing for 7 spots Dealing with the pressure of going to the Olympics and being able to perform at the highest level  The weight of expectation and not being able to perform  Working with the mental skills coach Hansen Bay The power of letting go of expectations, facing the fear, how losing can tie into identity, building confidence and resilience The practical side of mental preparation  Communication and trust  Learning how to be vulnerable  Why it took more than 1 session  Taking an 8 year gap and what happened  Trying to retire from sports and wanting to focus on her career 2018 and deciding to do some soul searching and heading to the USA to work as a rowing coach in Boston Meeting her current husband Getting into marathon running and thinking about trying out for the Paris Olympics 2023 - visiting Paris Thinking she was too old to row in the Olympics in her 30s Having 6 months to qualify for the Paris Olympics  Qualifying in April 2024 and getting the last spot available  The Paris Olympics and what it was like Fracturing her ribs a month before the games Having her family there to support her  Handing the pressure the 2nd time around Motivation during training Keeping her eye on the prize Moving her body Being in a different chapter in her life Being a HYROW Athlete and how it works Advice for women who want to get into rowing Why it's a lifelong sport How to connect and follow along with Ariesyah 3Hs - Happy, Healthy and High Performing  Training for a marathon in 2026 and finding out she's pregnant! Fitness and health during pregnancy Top tips and advice to listen to your body Is this smart for me? Think of the bigger picture    Social Media Website: 3hpathlete.com  Instagram:  @ariesyah @3hpathlete

    47 min

  5. May 12

    Lauren Roerick "Longway" – Thru-Hiking the World: PCT, HexaTrek & Te Araroa

    Lauren Roerick, known on trail as Longway, is a long-distance backpacker, filmmaker, and outdoor educator who has hiked across North America, Europe, and Oceania. From the Pacific Crest Trail to New Zealand's Te Araroa, and becoming the first North American woman to thru-hike France's 3,034 km HexaTrek, Lauren shares her adventures and the lessons they've taught her. In this episode, she talks about stepping into the world of long-distance hiking in her 30s, navigating challenges on remote trails, making decisions in the moment, and learning to trust herself. Through her storytelling and filmmaking, Lauren inspires women to build confidence, resilience, and a deeper connection with the outdoors—proving that it's never too late to take that first step. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Lauren Long distance backpacker and film maker Currently in California, but normally based out of Vancouver, Canada Her early year growing up in a small city in Southern Alberta called Lethbridge Not getting into backpacking until her 30s Playing a lot of sports, being a gymnasts, playing rugby and doing jujitsu  What changed in her 30s A walk in the books by Bill Bryson - the classic thru-hiker read  Having the courage to take the step to make her dreams come true Why the first step is the hardest  You get one life…. Being willing to sacrifice the other things  What's really important to you Support from family  March 2020 and being on the trail when the pandemic started  Moving in with her mum in Southern California for 4 months  Making the decision to leave the trail  Why it wasn't an easy decision to make  Heading back the following year (2021) and not knowing if she would get the chance to hike again Being made redundant after 6 months  Finding a southbound permit for the PCT at the end of June  Being drawn to hike on long trails  Making life long friendships and building community while hiking  Starting to document her hikes as soon as she started Vlogging for THE TREK Being a documenter - but not having experience in vlogging  Her biggest challenge while being on the PCT  The fires, the weather and needing to adapt to the trail Making the decision to fly to Colorado to hike the Colorado Trail  Doing back to back hiking since 2023 Wanting to make a career out of this  Needing to go all in  Deciding that it was ok to be tired Her love for the trails Taking things a little slower when you need to  Finding a balance that works for her Deciding to hike the HexaTrek  Choosing a trail off the beaten track  Not speaking French  HexaTrek is a 3034 km hiking trail, connecting 14 of the most beautiful nationals parks and crossing France from the Vosges to the Pyrenees. The people on the trail  Wanting to make more solo decisions and building those skills Making decisions when you don't have good options  Trusting her gut and intuition  Learning acceptance while on the trail  Thoughts on the Hexatrek and why it's not a beginner trail Spending 4 months on the trail (121 days) Feeling strong and fit at the end of the trail Having 3 months before heading out to New Zealand to hike the Te Araroa Trail  Heading NOBO on the TA - starting in Bluff and heading to Cape Reinga (the non traditional way) Highlights from the trail and why it's such an interesting trail  The hut system in New Zealand Why it's not just about the hiking  The logistics off the trail - and why it was frustrating  The lessons learned from hiking the TA  Changing from a purist hiker to a hike your own hike, hiker. Making it her own adventure, doing side quests and making the adventure unique to her Sharing her stories online and hiking while being observed  People expectations of her while hiking  Figuring out what works for you  Hiking in Georgia - and loving it! Transcaucasian Trail Nutrition and food while on the trail Eating the same food day after day and being ok with it Wearing trainers on the trial  Hiking Plans for 2026 Hiking with a group of content creators - The Drakensberg Grand Traverse, South Africa  Working with Jack Wolfskin  The Wolf Trail  Being booked out until October  Feeing excited about the future  Advice and tips for new hikers - the tropics that should be talked about me Don't get overwhelmed by the whole trail How to connect with Lauren online Final words of advice for women to step outside their comfort zone  It's okay to want things for yourself. It's okay to prioritise yourself and your dream - even it that sometimes means putting them ahead of other people's goals.   Social Media Website: www.laurenroerick.com  Instagram: @laurenroerick Youtube: @laurenroerick  Patreon www.patreon.com/laurenexplores

    43 min

  6. May 5

    Paula McGuire – Stroke, Autism Diagnosis & Why She's Still Saying Yes to Adventure

    In this Tough Girl Podcast EXTRA episode, we catch up with Paula "Must Try Harder" McGuire — author, speaker, triathlete, wing-walker, double TEDx speaker, mental health ambassador… and proudly, a trier. Based just outside Glasgow, Paula has been adventuring since 2015 and has built a reputation for trying something new every day — including completing 366 new experiences in 2020. But the years since we last spoke have brought extraordinary challenges. Paula shares openly about being diagnosed as autistic at 44, having a stroke at the end of 2021 and developing epilepsy, going through a divorce after 15 years of marriage, losing her home to a flood, and navigating post-stroke fatigue — all while spending six months in enforced van life. We talk about how adventure supported her through the hardest moments, how her neurodivergent brain fuels her love of planning and trying, and why you don't need to be the best at something to enjoy giving it a go. Paula also reflects on writing her book Adventures for Bored Adults (commissioned by Penguin), rediscovering her love of swimming, and learning acceptance in the face of uncertainty. Honest, funny and deeply human, this conversation is about resilience, identity, and continuing to say yes — even when life doesn't go to plan. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Paula Being based just outside of Glasgow Being adventuring since 2015 TGP Episode  Working as an electronic note taker and captioner for deaf people TGP Extra Episode  6 years since we last spoke  How things have changed over the past few years in quite negative ways before eventually turning to a positive thing  In 2020 trying something new every day 366 new things (leap year!) Starting off the year really positively  How it became an adventure in creativity Feeling exhausted after the year was over  What that the last few years have taught her  Figuring out her place in the world of adventure  Being ready to relax  Social media not coming naturally to her  Struggling with the negativity of social media  Paula has tried hard enough - Paula is done. Being diagnosed with Autism at 44 6 months of enforced van life (November 24 - May 25) At the end of 2021 having a stroke and developing epilepsy  Her husband leaving her after 15 years and going through a divorce  Losing her house after a flood  One thing after another  Feeling that the universe had turned against her Feeling very lucky Brain tumour?? Start to prepare for Paula last Christmas  Moving on with a stroke and the potential for more strokes in the future  How the adventures from before really supported her Reminding herself of things she achieved, things that she'd failed at and survived Adventure and acceptance  Continuing to do fun things    A to Z of Adventure Post stroke fatigue  Not sticking to things - buying all the gear Getting the most mental stimulation in the trying  Wanting to be the person who tries it all  Her love for swimming and going back to it again and again Her neurodivergent brain - the planning, the execution, the reflecting  Being butterfly minded  Why you don't need to be the best at everything to enjoy having ago Coping with how your brain works  How her entire life has become clear after her diagnosis Advent(ure)  Writing a book commissioned by Penguin Book: Adventures for Bored Adults: Games. Challenges. Activities. Treats. How to connect with Paula on social media Supporting people with mental health Advice for women going through lots of challenges    Social Media Website: www.paulamusttryharder.co.uk Instagram: @pmusttryharder Facebook: @pmusttryharder

    45 min

  7. Apr 28

    Rebecca Dent: High-Performance Dietitian for Ultra Runners & Mountain Athletes

    Rebecca Dent is a high-performance dietitian specialising in ultra runners and mountain sport athletes — from passionate recreational runners to world-class professionals. Based in the Chamonix Valley for the past 10 years, she combines her expertise in performance nutrition with a life immersed in ski touring, trail running, mountaineering, and the mountains she loves. In this episode of the Tough Girl Podcast, Rebecca shares her journey from the Forest of Dean to the French Alps, balancing elite-level training with everyday life, and the nutrition strategies that help athletes optimise performance, recovery, and health — particularly for women navigating hormonal changes and perimenopause. We talk race day fuel, strength training, managing limiting beliefs, and why it's never too late to start a new adventure.  Whether you're chasing your first trail race or aiming to summit Mont Blanc, Rebecca's insights will inspire you to push your limits while taking care of your body.  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time).  Support the Tough Girl mission via Patreon: www.patreon.com/toughgirlpodcast   *** Show notes Who is Rebecca Working as a high performance dietician for 25 years Starting out in the NHS, before moving into elite sport Focusing on climber and ultra runners Moving to the Chamonix Valley in the French Alps, 10 years ago Training for an ultra race in Snowdon Being passionate about ski touring, trail running, hiking, climbing and spending time in the mountains  Growing up in the Forest of Dean in a little village Spending a lot of time outdoors  Starting trail running in her teenage years  Always enjoying athletics and being inspired by the women on TV  Doing GCSE PE and A'Level PE Having fun doing sports in a team environment  Deciding what to study at university  Niching down in her career Being exposed in the NHS to different areas of health care Starting to enter trail races and pushing herself physically Her running journey and progression in the sport Entering into races for fun Following a training plan for a 50k trail race in Snowdon Using Training Peaks and working with a coach Doing approx 7hr of training per week Using sports drinks, gels, kindle mint cake, chews and jelly sweets Needing to get good at running up hill Doing 2, 1hr gym sessions per week 46 years old and why it's so important to strength train Perimenopause and changes in hormones Changes in body composition and carrying extra body fat Starting to work with a personal trainer once a week How a change in hormones can affect your confidence and mood  Feeling stronger and lifting heavier How the extra's were creeping in Eating well and focusing on things that were easy to change Focusing on the protein  What a typical breakfast, lunch, and dinner looks like  Keep things simple and nutritious Doing a recovery shake after the gym Race day nutrition - before, during and after Being guided (by her husband) up Mont Blanc - up and down in 1 day Struggling with acclimatisation  The mental side of running and climbing  Reflecting and working on her limiting beliefs  Being able to regulate thoughts that are't helpful  Reframing thoughts  Dealing with disappointment  Being good at feeling your feelings  Planning, logistics, and being organised Deciding to pull back and focus on resting and recouping  Doing an ultra every 2 to 5 years  Being a procrastinator  Having to make training a priority  Why it is hard sometimes  Needing to have a balance with life Why some things do need to be delayed  How to connect with Rebecca on social media Final words of wisdom and advice  It's not too late!!!! Find what it is you're interested in    Social Media Website: highperformancedietitian.com  Instagram: @high_performance_dietitian  Facebook: @HighPerformanceDietitian

    48 min

  8. Apr 21

    Manika Gamble – Racing 155-Mile Desert Ultras & Chasing Bold Adventures

    In this episode of the Tough Girl Podcast, we meet Manika Gamble — an Atlanta-based trail runner who thrives on testing her limits in some of the world's toughest ultra races. Manika's running journey started with casual neighbourhood runs, but soon she found herself racing 155-mile desert ultras in Africa, tackling Mongolia's Gobi March, and pushing through multi-stage, extreme endurance events. She shares the highs, the lows, and the mental grit it takes to keep moving when every muscle is screaming. We dive into: Training by feel, without a watch or GPS Fueling, hydration, and surviving the desert heat Coping with pain, blisters, and fatigue without relying on painkillers Recovery strategies, sleep, and balancing life with training The mental challenges of multi-day ultra races Staying motivated and tackling new adventures outside your comfort zone Manika's message is simple: don't let fear hold you back. Find what excites you, lean in, and see what you're capable of. ***  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x *** Show notes Who is Manika Being based out of Atlanta, USA  Trail Runner Currently training for a race our in Morocco Running every since she was a child but being new to long distance running Always being an active child  Going out for the track team and how it became her whole life Focusing on 100 m and 400 m hurdles Wanting to run further Dreaming of the day she would be able to run casually  Starting with 20 min runs throughout the neighbourhood  Signing up for more and more races from 5k, up to Marathon distance  Deciding to take on an ultra race  Seeing a YouTube video of a man running in Namibia, Africa  Signing up for the race and giving herself a 1 year time line to train for  The running logistics and what her training looked like  Being a laidback person when it comes to a training schedule  Not running with a watch or gps tracking device  Training based on feel and time  Leaning about fuelling and nutrition and how to manage herself in the desert Carrying everything she needed on her back for 7 days while running through the desert Learning how to hydrate probably  What worked well nutrition wise while racing  Using Tailwind Powder  The mental and emotional side of the challenge Why it was so tough  Why it was such a beautiful race  Issues with her feet and dealing with blisters  Dealing with pain and not being able to block it out  Not being able to take pain medication - due to the heat and potential damage to organs  Telling herself - you're not going to stop  Trying to divert her mind from the pain  Camp life  Finishing the race and the thoughts running through her head  Never Again…. Sprinting V Longer Races What does recovery look like? Incorporating creatine into her diet, resting more, prioritising sleep and taking on less races  Taking 5g of creatine in the morning, and 5g in the evening Taking other supplements, Magnesium, potassium and starting to take athletic green in the future  Trying to have a well rounded diet based on feel with a focus on protein, fibre and carbs Trying the carnivore diet but not having the energy to run Waking at 4am - but staying in bed till 6am  Not napping during the day   Heading over to Mongolia to race the Gobi March (250km across the desert) Racing the Planet  Racing on green trails through the Mongolian Desert  Getting very tired of eating the same food day after day  How things changed mentally having done the Nambia Race previously  Getting bored of the green pastures - being ready for it to be over  Feeling mentally drained on her 2nd Ultra  Too much too soon? Racing in Mongolia only 6 weeks after Nambia  Racing the Planet - Grand Slam Challenge  Trying to raise funds to race an ultra in Antarctica ($14,100) Fitting training into her life and work  Having a pretty flexible schedule and stating to work with brand Using running as work  Stone Everest, Atlanta Challenge (May 16th & 17th)   Races for 2026 Training for a team relay 100k challenge  Running a Marathon in Morocco Running a 3 day stage race through Utah  How to connect with Manika on social media  Advice and top tips for other women who want to take on new challenges Outside of just do it  Don't allow fear to rule you Find something that intrigues you and go with that    Social Media Instagram: @manikaruns  Youtube: @ManikaRuns

    34 min
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4.6
out of 5
99 Ratings

About

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.

Information

  • Creator
    Sarah Williams
  • Years Active
    2015 - 2026
  • Episodes
    852
  • Rating
    Explicit
  • Show Website
    Tough Girl Podcast

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