Lorraine Lewis is the Co-Founder and CEO of The Lewis Foundation, an award-winning cancer charity providing free gift packs and ongoing support to adult cancer patients across 17 hospitals in the Midlands. Founded from lived experience, the charity has become a lifeline for thousands of people diagnosed with cancer.

Beyond her role as a charity leader, Lorraine is a highly sought-after motivational speaker, inspiring audiences ranging from school children to corporate professionals. She has delivered talks for organisations including The Eden Project, the European Chartered Institute of Fundraising, and AJ Bell, sharing powerful messages of resilience, purpose and hope.

Lorraine's remarkable journey has captured national attention. She has been featured in publications such as The Sun and HELLO! Magazine, and has appeared on Channel 4 News, highlighting her work and personal story.

Her dedication to community service has been recognised through numerous accolades, including the HELLO! Magazine Inspiration Award, Great British Entrepreneur Award, and the prestigious Prime Minister's Point of Light Award. In recognition of her services to cancer, Lorraine was recently invited to meet Their Majesties The King and Queen.

In addition to her charitable work, Lorraine is an author, with her memoir Dare To Dream chronicling her journey from lawyer to charity founder. She also hosts the podcast "See Through The Big C", amplifying the voices of those living with cancer, their loved ones, and healthcare professionals.

A passionate artist, Lorraine discovered her love for art in her forties and continues to explore creativity alongside her enthusiasm for fitness, including HYROX competitions, running, and ultra-distance challenges—living proof that it's never too late to dream, create, and push beyond perceived limits.

***

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 Lorraine
• Being based in Northampton
• Co-founder of The Lewis Foundation which supports cancer patients in hospital
• Writing her book, 'Dare to Dream'
• Her early years growing up
• Not being sporty and always trying to get out of PE
• Being into reading and writing
• Her dream of wanting to become a barrister
• Being supported and encouraged by her parents
• Her determination and resilience
• Not knowing how she would achieve her goals
• Doing old school research by heading to the library
• Creating her own opportunities to gain the experiences she needed
• Doing the Bar Vocational Course
• Not having time for sport or physical activity
• £50k of student debt….
• Being determined to make it happen
• Dealing with challenges and changes
• How it changed their life
• Starting to question everything and why there must be more to life
• What can be done?
• Wanting to make people feel better
• Dealing with cancer, death and grief
• Supporting people with cancer
• Bringing joy to peoples days
• Getting into fitness and ultra running to raise funds for the charity
• Deciding to sign up to do a Tough Mudder (Obstacle Run)
• Wanting to push herself more physically and step outside her comfort zone
• Running out of money for the charity
• How Mike supported the charity with a £50k donation
• The kindness of strangers
• Deciding to take on the 3 Peaks Challenge
• Taking on more and more running challenges
• Being consumed by the Lewis Foundation and starting to neglect herself
• Rat Race
• The Wall
• Discovering Hyrox
• Getting back on her feet and being more active and more healthy
• Starting to feel stronger mentally and more resilient to handle challenges
• January 2025 - and doing her vision board and goals for the year
• Deciding to sign up for the 70 mile race
• Not training for the ultra in the best way…
• Being at the start of the race
• The struggle during the race and crossing the finishing line
• Feeling physically broken but knowing it was her mental resilience that got her across the finish line
• The mental side of running 70 miles
• Setting a big challenge for 2026
• Taking on a 100 mile ultra! The Rat Race Castle to Castle
• The Lewis Foundation will be celebrating it's 10th Anniversary in 2026
• Starting to follow a specific running program
• Being pushed in her training
• Making sure to eat better
• The challenges of fuelling while being coeliac
• Feeling in a much better place physically
• Needing to exercise at 6am
• Training about 35 hrs a week
• What is the race strategy….
• Breaking down the training
• Fuelling her training and needing to eat more
• Not being afraid to consume food—especially carbs
• Taking supplements to help with iron levels
• Creatine and omega-3
• The benefits of hiking poles/sticks
• Rotating trainers
• The financial impact of taking on challenges/runs etc
• How to connect with Lorraine on social media
• Podcast: See through the big C
• Final words of advice
• The importance of living your life
• Make the most of the time we have on this planet

Social Media

Website: www.lorrainelewisbcah.co.uk

LinkedIn: www.linkedin.com/in/lorraine-lewis-bcah

Youtube: @Seethroughthebigc

Instagram: @lorraine_lewisbca

Book: Dare to Dream

Alex is a qualified International Mountain Leader, Polar Guide, and a professional Photographer based in St. Moritz, Switzerland. From scaling the world's highest peaks to leading expeditions in the Arctic and Antarctica, she thrives where the wild meets the extreme.

Her passion for high-altitude exploration took her on a relentless quest; climbing the highest mountain on every continent, culminating on the summit of Mt. Everest in 2018. She became the first ever Hungarian to climb the Seven Summits. This journey ignited her mission to guide others through the raw beauty of the mountains and beyond.

In the winter, she guides private snowshoe and fat bike around St. Moritz; in the summer, she leads exhilarating hiking and mountain biking adventures across the Alps. Between her Alps seasons, she's found working in the Polar regions (Antarctica: guide, zodiac driver, lecturer and lead crevasse rescue guide. Arctic: guide, zodiac driver, lecturer and polar bear guard)

Her expertise extends far beyond Europe, guiding bespoke expeditions across the globe.

An endurance athlete at heart, Alex is always chasing the next adventure—whether Polar ski crossing, racing mountain bikes, or pushing limits in the mountains.

As a professional photographer and drone pilot, she uses her lens to capture the world's most remote landscapes, advocate for environmental conservation, and document the stories of the Polar regions. Her work is deeply inspired by mountains, polar history, pioneering female explorers, and the delicate balance of nature.

In her recent book: Beyond the Seven Summits: Finding Strength Where the Air is Thin, Alex shares her experiences of climbing these mountains, and she also explores the journey that shaped who she is today: all the highs and lows. I hope to bring these peaks closer to readers by including short historical notes alongside each climb and sharing everything she learned along the way. The book is also rich in photographs, helping to bring both the stories and these beautiful mountains vividly to life.

First TGP episode - August 25th 2020 - Alexandra Nemeth the first Hungarian to climb the 7 summits!

***

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 Alex
• Being born in Hungary, but spending most of her adult life in the UK
• Deciding to move to the Swiss Alps to work as an International Mountain Leader
• Climbing the 7 Summits and becoming the first Hungarian to do so
• Coming on the Tough Girl Podcast - August 25th 2020
• What's been the biggest changes over the past few years
• Making the decision to move from the UK to Switzerland
• Having a plan to live in the mountains
• Waiting for the right opportunity.
• Packing up her car in 2020
• What life has been like in Switzerland
• Being a qualified Mountain Bike Guide
• The Next chapter in her life
• Becoming an International Mountain Leader (IML)
• Working 2 part time jobs to make a living
• Finding a community in Switzerland
• Ending up doing things on her own
• Needing to prioritise herself and gaining her qualifications
• Focusing on navigation
• The 4 stages of the IML
• Becoming a polar guide
• Getting a job on an expedition ship
• What is ship life like?
• Documenting her journey in a book!
• Connecting with nature can be incredible powerful
• Dealing with her fears, most noticeably her fear of heights
• Choosing to heal in nature
• Turning her passion into a job
• Putting together expeditions to Peru
• Keeping it fun and exciting
• Planning for adventures and expeditions
• How to start and why you need to build things up
• Being on a ship for the next 2 months
• International Women's Day 8th March 2025
• Free Snowshoe Tour for Women!
• Doing a hut to hut tour!
• Teaching women winter survival skills
• How to connect with Alex on social media
• Advice who want to follow their dreams and passions
• Don't let excuses stop you on your way. Stay on the path, even if you have to slow down.
• Live your life without excuses!

Social Media

Website alex7summits.com

Instagram @alex7summits

Email: [email protected]

Book: Beyond the Seven Summits: Finding Strength Where the Air is Thin

Bonita Norris became the youngest woman to reach both the summit of Mt Everest at just 22 and the North Pole at 23, and her story is nothing short of extraordinary. In this episode, she shares the journey that took her from school trips in North Wales to climbing some of the world's highest peaks, navigating extreme environments, and pushing the limits of what's possible.

Bonita reflects on the early steps that built her career in mountaineering—starting with beginner climbing courses, funding her expeditions, and preparing for the Himalayan peaks. She opens up about the mental and physical challenges of summiting Everest, managing fear in remote and hostile environments, and how these experiences shaped her life and perspective.

Now a mother of two, Bonita also discusses how she balances adventure with family life, inspiring her children to embrace courage and curiosity. From attempting K2 to climbing the Matterhorn after an eight-year hiatus, she emphasises the importance of showing up, trusting the process, and meeting opportunity with determination.

Whether you're chasing literal mountains or metaphorical ones in your own life, Bonita's insights, lessons in bravery, and personal stories will motivate you to take the next bold 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 Bonita
• The youngest person to have reached both the summit of Mt Everest (age 22) and the North Pole (age 23)
• Book: The Girl Who Climbed Everest (2022)
• Mother of 2 children
• Growing up and her early years
• Going on a school trip to North Wales and loving every moment of hiking in the mountains
• Finishing her A'levels and going off to South America to climb to Machu Picchu at 18
• Not realising she could make a career out of mountaineering
• Alison Hargreaves's dying on K2 in 1995
• Mothers and taking risks
• Being in her 2nd year at university and going to a mountaineering talk at the Royal Geographical Society
• Realising that she wanted to climb and wanting to climb Mt Everest
• I don't know how, but I'm going to make it happen
• Being inspired and maintaining the inspiration/motivation
• Why it felt so meaningful
• 2 years - 24 months to gain the skills, knowledge and funding
• Starting with a beginners climbing course
• Working backwards from her goal
• Completing the smaller milestones and trusting in the process
• Funding and paying for everything
• Heading off on her first Himalayan Expedition - Manaslu (eighth-highest mountain in the world at 8,163 metres (26,781 ft))
• Getting a job, using her student loan and receiving a grant from her university
• Having 6 months to find £50k to join her team going to Everest.
• Getting out of bed bad making another call
• Speaking with Capital FM on the radio
• How everything turned around
• Getting the money, getting the sponsorship
• Why you don't need to be an Olympic Athlete to climb Everest
• Why you need to work on the actual problem - don't work around the problem
• Fitness before heading of to Nepal
• Doing multi-days of training without rest
• If you want to get good at climbing mountains, climb mountains
• Reflecting back on the experience
• Worrying about what may go wrong on the mountain
• Reaching the summit and how it's changed her life
• Understanding the risks at 22
• Thoughts on letting her children climb Everest
• Climbing Everest with her daughter in the future
• Attempting to climb K2 and managing fear in remote, hostile environments
• Encouraging bravery and courage in her children
• Climbing the Matterhorn in 2025 after 8 years off climbing
• Not knowing if she would still enjoy it
• Taking the time to figure out what is next
• How you can connect with Bonita
• Final words of advice
• Put yourself out there and luck will meet you half way
• You have to show up

Social Media

Website: www.bonita-norris.com

Linkedin: Bonita Norris

Jacquetta Megarry didn't grow up in the outdoors, and she certainly didn't see herself as an adventurer—or a publisher. But turning 50 sparked a journey that would transform her life. From walking the West Highland Way with friends to summiting Mt Kilimanjaro, Jacquetta discovered the power of pacing yourself, listening to your body, and building unshakeable self-belief.

Her adventures inspired her to found Rucksack Readers, a guidebook company that helps hikers navigate trails around the world. Over 25 years later, Jacquetta shares stories from her experiences—from hiking in the UK during Storm Amy, to trekking the Inca Trail, to exploring Antarctica—along with lessons on making mistakes, learning from them, and embracing challenges at any age.

In this episode, Jacquetta shares how stepping outside your everyday life can open doors to new passions, transform confidence, and even create a career doing what you love. She offers practical tips for hikers, insights into publishing, and encouragement for women ready to explore the world on their own terms.

This episode is for you if you:

• Want inspiration to start a new adventure at any age
• Dream of hiking, trekking, or exploring the outdoors
• Are curious about publishing guidebooks and sharing your knowledge
• Believe it's never too late to embrace challenges and grow

Ready to be inspired? Hit play and let Jacquetta take you on a journey of mountains, maps, and life-changing adventures.

***

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 Jacquetta
• Growing up in London and going to school there
• Living all her adult life in Scotland
• Living in Edinburgh
• Founding Rucksack Readers a guidebook company
• Not being sporty or into the great outdoors at a young age
• Turning 50 and deciding to go and walk the West Highland Way with 4 female friends to celebrate 200 years of womanhood
• Feeling dissatisfied with the official guidebook
• This frustration lay dormant for 18 months
• Heading off to climb Mt Kilimanjaro for the first time and why the altitude was a great leveller
• How climbing Kilimanjaro gave her the self belief in order to make a career change
• Going from working in IT to starting a guidebook company
• The importance of pacing yourself and listening to your body
• Building self belief on the mountain
• How only 9 out of the 16 made it to the summit
• Feeling health, taking photos and enjoying the experience
• Doing something so far outside your normal everyday life and how it can make you think differently about life
• Becoming a publisher and having the confidence to think you can write a guidebook after one experience
• Deciding to do the Inca Trail in 2001 and the challenges involved in gathering the info for a guidebook
• Why would you not want the paper to be rainproof?
• Hiking the Dales Way during Storm Amy
• Creating little map booklets for hikers (waterproof)
• Apps verses Guidebooks
• Planning a walk with ChatGPT
• The structure of the guidebook
• Mapping and keeping route information updated
• Being a volunteer - on the Xtreme Everest Project
• Dealing with altitude sickness - keeping well hydrated and monitoring her heart
• Maintaining a base level of fitness…
• Celebrating 25 years of Rucksack Readers
• Writing about the mistakes made in publishing
• Talking about failure and mistakes and the lessons made
• Visiting Antarctica and wanting to go sea kayaking and see the emperor penguins
• Dealing with the cold and the conditions on the ship
• How her hiking has changed now entering her 70s
• The joy of being a publisher and being able to follow her passions
• Future challenge and revisiting the Dales Way
• Succession planning for Rucksack Readers
• Having a year of consolidation and looking after the future
• How to connect with Jacquetta and Rucksack Readers
• Discount code for the listeners of the Tough Girl Podcast—use toughgirl for a 20% discount of all books
• Final words of advice for other women who want to go on more adventures and challenges around the world
• Mistakes and being afraid of getting it wrong.
• Get out there, make the mistakes, and be sure to learn from them.

Social Media

Website: rucsacs.com

• use toughgirl for a 20% discount off books - valid until 20th January 2027

Instagram: @rucksack_readers

Facebook: Rucksack Readers

Sabrina Pace-Humphreys is back on the Tough Girl Podcast for her third appearance, sharing her incredible journey as a runner, coach, and advocate for representation in trail running. From being a mum of four and grandmother of three, to taking on some of the toughest ultramarathons in the world, Sabrina's story is one of resilience, community, and the relentless pursuit of goals.

In this episode, Sabrina reflects on her time at the UTMB, the challenges of race preparation, and the lessons learned when things don't go to plan. She also shares updates on her work with Black Trail Runners, supporting women and runners of the global majority, and gives a sneak peek into her new book, Start Where You Are: The Beginner's 5k Running Guide for Women.

Whether you're chasing your first 5k, dreaming of ultra distances, or passionate about creating inclusive running communities, Sabrina's insights, advice, and personal stories will inspire you to lace up and claim your mantle as a runner.

Listen to past episodes with Sabrina on the Tough Girl Podcast

July 7th 2020 - Sabrina Pace-Humpreys - Ultra runner, going from Anxiety to Accomplishment - Running the MDS

August 30th - 2022 - Sabrina Pace-Humphreys - Co-founder of Black Trail Runners and running Britain's most brutal race

***

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 Sabrina Pace-Humphreys
• Run coach, personal trainer and community builder
• Advocate for representation in running
• Mum of 4, grandmother of 3
• 3rd time on the Tough Girl Podcast!
• Speaking with Sabrina on August 30th 2022
• The final things we talked about - Back to the Trails, creating a vision board, wanting to participate in the UTMB race and wanting to write a 2nd book about running
• What's happened over the past few years
• 2023 Survivor!
• Not being able to hide being a hype woman!
• Why you will either love it or hate it
• Being voted out in the 2nd week
• Why it was such a bizarre experience seeing herself
• Having an episode of poor mental health after the show and feeling out of control
• Using her voice to motivate a team
• Coming out of the low moments and the connection to running, community and friendships
• Her go to tools
• Update on Black Trail Runners
• Running social runs with students of the global majority
• Creating a sustainable charity and model
• HERE FOR THE WOMEN'S RACE
• Being involved in a steering committee to get more women in the trail running space
• Creating the black and gold t-shirt - "Here for the women's race"
• Her journey to the UTMB
• Running stones and collecting them
• UK race - Arc of Attrition and Ultra Trail Snowdonia
• Applying via the ballot
• The planning and preparation for UTMB
• B and C races, planning weekends in Snowdonia and France
• Using an altitude chamber for training
• Booking accommodation for the UTMB a year in advance
• Financial access to races
• £15,000 for races, accommodations, travel costs, gear, supplements etc
• August on the start line of the UTMB
• Working on a film to be released next year
• Not wanting to let anyone down
• Not liking the pre-race faff
• Why it was different to what she thought it would be
• The brutal conditions and being timed out
• Tweaking her calf the week before
• The weather challenges and the impact on the racers
• Not being able to get out of the slump
• How the race made her question everything
• Being supported by her husband and friends
• Battling cutoffs
• Not having it in her and the end of the race
• Working on her running book!
• New Book: Start Where You Are: The Beginner's 5k Running Guide for Women
• How you can connect with Sabrina
• Final words of advice and wisdom
• You can do hard things
• Claiming the mantle - I am a runner

Social Media

Website: www.sabrinapacehumphreys.com

Instagram: @sabrunsmiles

New book: Start Where You Are: The Beginner's 5k Running Guide for Women

Becky Wandell is a Teacher, Writer, Tour Guide, Volunteer, and Solo Traveler. At 47, while weathering a difficult divorce and the death of four close relatives, she clawed her way up from the depths of grief and, in her words, set out to "find her way back to Becky again".

To do this, she quit her job, sold all of her belongings and charted a plan to complete a series of adventures she had always dreamed of doing. Joining the US Peace Corps, learning to speak Spanish and gaining her confidence in solo travel and living abroad set the stage for several years of living her best life throughout South America; a life rich with opportunities to learn, grow, serve others through volunteering, integrate deeply into cultures, and make connections - especially with women.

Then, in 2024 at the age of 55, she hiked the Pacific Crest Trail from Mexico to Canada.

It was there, with thousands of footsteps across the desert, over the mountains and back home to the rainforests of the Pacific Northwest, she was finally able to release the last of her regrets, coming away from the trek feeling lighter, freer, more confident and beautiful than ever before.

Turns out, living life to the fullest and fulfilling all your dreams brings joy.

Now, Becky works as a seasonal Tour Guide in Alaska which allows her to spend the rest of the year living out of her backpack, always ready for the next adventure.

***

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 Becky
• Teacher, writer, solo traveller, volunteer and tour guide
• Starting her life in the Mid-West
• Knowing she always wanted to live by mountains
• Starting to work for the forest service in environmental programs
• Having a wonderful career and life
• Needing to make a pivot in her life and needing to figure out what she really wanted to do
• Joining the Peace Corps at 47
• Wanting to travel more, learn a new language and experience more of the world
• Deciding to hike the Pacific Crest Trail at 55 from Mexico to Canada
• Gaining a huge amount of confidence
• Wanting to slow travel more and working as a tour guide in Alaska
• Living her dream and being the best beaky she can be
• The pivot at 47
• The love letters….. the origin story to her relationship
• Giving up her dreams and "compromising"
• Typing out all the things that she wanted to do back then
• Sacrificing her dreams
• What the Peace Corps is
• Learning so much about herself, other people and cultures
• Living in Ecuador with a family and leaning the language
• Her new path and dealing with lonely moments
• Losing her parents
• Slow travel and volunteering around South America
• Workaway
• Spending 2 years travelling around Patagonia
• Her dream of hiking the Pacific Crest Trail (PCT)
• Feeling ready to take on the hike
• Not having fears or concerns before the hike
• Letting go of fear
• Getting her trail name
• Challenging sections on the PCT
• Why 700 miles in the desert was the real challenge
• Being supported by her friends during the tough moments
• The mental game
• Doing hard things
• Writing a letter to herself
• Can she push her body that hard to make the hike happen
• Preparing for the trail really well
• Needing to hike her hike her way
• Learning about her last name
• Sharing a little video from the end of the PCT
• Finally identifying as a tough girl
• How to connect with Becky
• Final words of advice
• Give up the fear, your going to be ok
• Start planning, take the step.

Social Media

Blog: onthewingadventures.com

Instagram: @beckysonthewingadventures

What does it mean to challenge the limits of both body and mind—and to redefine what success looks like along the way? Denisa Krásná, scholar, author, and adventurer from the Czech Republic, takes us on a journey into the world of women in extreme sports.

From her early days trekking with her parents to highlining hundreds of meters above the ground, Denisa has always been drawn to adventure, isolation, and pushing herself beyond comfort. She co-edited Flow: Women's Counternarratives from Rivers, Rock, and Sky, an inspiring anthology celebrating diverse women's voices in adventure sports—whitewater kayaking, climbing, mountaineering, and highlining—challenging stereotypes and redefining what it means to be successful in the outdoors.

In this episode, we explore:

• Denisa's path from scholar to adventurer and author
• How fear, frustration, and failure can become tools for growth
• The mental game behind highlining and extreme sports
• Stories of resilience, creativity, and empowerment from women across the globe
• Why inclusivity, mentorship, and community are key to thriving in adventure sports

Whether you're an outdoor enthusiast, a woman seeking inspiration, or simply curious about the stories behind extreme adventure, Denisa's insights will leave you reflecting on your own limits—and inspired to push past them.

Tune in for a conversation about courage, flow, and the power of women redefining adventure on their own terms.

***

🎙️ 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 Denisa
• Growing up and living in the Czech Republic
• Working as a scholar at university
• Loving research and writing about her adventure
• Writing books and academic articles
• Her early years growing up
• Travelling with her parents all the time
• Going on trekking adventures around the world from places like lapland to Nepal
• Her love for being outdoors and being isolated
• Being introverted
• Wanting to talk to adults and discuss ideas
• Her passion for reading, researching and academics
• Being active every single day
• New Book: Flow: Women's Counternarratives from Rivers, Rock, and Sky
• How the book came about with her friend Alena Rainsberry
• Getting a grant to work on outdoor counternarratives
• Being do-ers and getting things done
• Reaching out to potential authors
• The gap in the literature
• What does counternarratives mean?
• What the typical story of success currently is in outdoor sports
• Wanting to show that success is something that should be defined by the individual - it should be fluid.
• Including stories from professional athletes who define success in the more conventional way
• Representation of women in adventure stories
• The stories that resonated and made her think in a different way
• Why every story can make you think
• The unique view of Rae Raptor aka Cheryll Glotfelty
• The advantages that her age gives her from money and time
• Talking about fear and how fear manifests in so many different ways
• Rocky Mountain Books
• Denisa view on fear and how she experiences it
• Why her view on fear is very rational and being able to distinguish between the objective and subjective fear
• Highlining and slacklining
• Her journey into highlining
• Buying a slackline during covid
• Why the improvements were related to the frequency of training
• Having quick initial progress
• Being introduced to the local slacklining community and getting a mentor
• The state of flow
• Why flow is also a word game and why it has multiple meanings
• The photo on the cover of FLOW - with Brenda Gor
• What free style highlining is and how it is different from walkers
• The mental side of highlining - zoning out
• The importance of preparing before you even get on the line
• Using rituals to get mentally into the right state of mind
• The number one cause of death in highlining
• Human mistakes and how it can happen to experienced professionals
• Why it's good to be slightly afraid
• Always respect that you are doing an extreme sport
• Why the mental game is different for everybody
• Needing to take a few steps to get into the mental zone
• Specific training needed for the sport
• Frustration with slacking and not seeing progress
• Why you should't give up when you first start
• Why the start can be very painful
• Why you need to trust the process
• Focus on the positive things
• Don't lean into the frustration
• Needing to work on the mental side of highlining
• Walking 200m lines and falling once at the end on the seemingly easy part
• The struggle at the end
• Fighting the doubts in her mind
• Why these sports are like a mirror into our inner selves
• Flow, Fear, Frustration, Falling - dealing with a sense of Failure
• The lessons learned from failure - Dorothea Hamilton
• Women being framed as too ambitious and that being seen as a negative
• Climbing half dome with Alena Rainsberry
• Why it was amazing and traumatic!
• How to connect with Denisa
• Final words of advice for other women who want to take on more adventure sports
• Why it's important to find people to do the activity with, people who support you and people who motivate you.
• Reading memoirs written by other women

Social Media

Website: www.riversrocksky.com

Instagram: @vegi.deni.slacks

Book: Flow: Women's Counternarratives from Rivers, Rock, and Sky

Happy New Year! I'm taking a moment to look back at the last six months of 2025—what's worked, what hasn't, and what the numbers tell me about the year so far. I reflect on the journey I've been on, the adventures, the challenges, and the mindset shifts that have shaped my life.

I talk about working in longer blocks, thinking in decades not years, and the balance between pushing hard and giving myself space to rest. I share what I'm learning about consistency, structure, and getting intentional with my time, energy, and goals.

I also get real about needing magic, wanting change, and how to show up even when life throws curveballs. If you're looking for a little reflection, motivation, and some Tough Girl honesty, this episode is for you.

Thank you for all your support! Love Sarah x

***

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

• Happy New Year - Welcome to 2026
• Reflection blog post
• Looking at the numbers in 2025 - Because data sometimes tells the story better than feelings.
• Looking ahead to 2026
• Working in longer blocks
• Thinking in decades, not years
• 2025 to 2035 - The purple decade
• Level 2 Psychology Course
• The importance of structure
• Where it may lead
• Consistency
• Gym, Aim, Mone
• New Tough Girl Buffs!
• Adventure Funds and Emergency Funds
• Editing the GR10 vlogs!! (2 left to be edited)
• Booking in future guests for the Tough Girl Podcast
• Editing the SWCP Vlogs
• Consistency
• Digital clense - laptop and phone
• Boring…
• Need some magic, needing a timeline shift
• Needing for something to be different
• The power of reframing situations
• Continuity or seasons
• Do I need more down time?
• 2 - Sarah's….
• Wanting to be busy and productive
• Wanting to be in my soft girl era
• Why a lot can change over the next 6 weeks
• What is going to happen?1
• Leaving it up to fate, the universe, to magic
• Drive it, make the decisions, you take the steps to make it happen, put in the work
• Getting intentional
• Ebbing and flowing between the two
• The journey I've been on, from where I've started
• The journey that you're on
• Dealing with life curveballs
• Words of comfort
• The future is exciting
• Go in with our best foot forward
• Keep positive, keep showing up
• Thank you for your support
• Thank you to the amazing women who have shared their story on the podcast
• How can I live my life differently?
• Scrolling through the past episodes on the website
• Evergreen episodes
• Thank you!

***

Previous Reflections/Solo Episodes

Jan 2nd 2025 - Sarah Williams: Reflections on the South West Coast Path, Health, Money & Future Plans for 2025

Aug 1, 2024 - Sarah Williams: Reflecting on the Past 6 Months and Future Plans for 2024 – Insights, Challenges, and Adventures.

Mar 14, 2024 - Sarah Williams - Reflections & Learnings from the 3,000km Te Araroa Trail, New Zealand.

Nov 2, 2023 - Sarah Williams - Planning and Preparation for thru hiking the 3,000 km Te Araroa Trail, New Zealand. #ChallengeWithZOLEO

Sep 10, 2023 - Sarah Williams - Solo Reflections: A Look Back at the End of 2022, Adventures and Challenges in 2023

Aug 4th 2022 - Sarah Williams - Reflects on the end of 2021 and the start of 2022.

Aug 4th 2021 - Sarah Williams - Reflects on the end of 2020 and the start of 2021.

Aug 7th 2020 - Sarah Williams - Reflections on 2019 & and the start of 2020.

Aug 4th, 2019 - Sarah Williams - Reflections on 2018 and the start of 2019. Plus plans for Tough Girl Challenges.

Dec 25, 2018 - Sarah Williams - Cycling the Pacific Coast Highway & Baja Divide

Sep 4, 2018 - Sarah Williams - Planning and Preparation for the Pacific Coast Highway & the Baja Divide!

Sep 19, 2017 - Sarah Williams - Thru hiking the Appalachian Trail (2,190 miles) in 100 days!

Apr 26, 2016 - Sarah Williams - Shares her journey of getting to the start line of the Marathon des Sables (MDS) & running the toughest footrace on earth!

Social Media

Instagram @toughgirlchallenges

Facebook @toughgirlchallenges

Youtube @toughgirlchallenges

Patrons www.patreon.com/c/ToughGirlPodcast

From the jungles of India to the global stage of wildlife conservation, Dr Latika Nath has spent her life studying and protecting big cats, becoming the first woman in the world to study tigers in the wild. Known as Nat Geo's "Tiger Princess," she shares stories from deep in the forests where she observed tigers using tools, hunting porcupines, and navigating complex human-wildlife conflicts.

In this episode, Latika takes us on her journey from a childhood spent exploring the outdoors to pursuing her dream in a male-dominated field, studying elephants and tigers in the wild. She shares the challenges of working in remote areas, the lessons learned from female tigers, and her tireless efforts to combat poaching.

We also dive into her work as a conservation photographer, using images to tell stories that inspire action, and her advice for women and girls aiming to make their mark in conservation. Latika's story is one of courage, dedication, and the belief that one person's passion can make a world of difference.

This episode is for you if:

• You love wildlife and big cats
• You're curious about conservation and sustainability
• You want inspiration from a trailblazing woman in a male-dominated field
• You're motivated by stories of courage, resilience, and following your passions

***

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 Dr Latika
• Working as a Conservation Ecologist and conservation photographer
• Being based out of Indian
• Studying big cats all over the world
• Using her photography to share stories about conservation
• Working as an expert on Tourism and sustainability
• Working with the Indian Planning Commission as an in-house advisor
• Being an only child and spending most of her time outdoors
• Living close to a National Park
• Deciding at 6 years old that she wanted to be an ecologist
• Being encouraged to pursue her dreams
• People in the 1970s not knowing what an ecologist was
• Not being able to study the subjects she wanted to
• Being a girl in a male dominated field
• Being the first woman in the world to study tigers
• Moving over to the UK to continue her education at Bangor University, Wales
• Doing her masters thesis on elephant and human conflict in Indian
• How elephants follow the old memories
• Her passion and interest in tigers
• Wanting to study snow leopards initially
• Terrorism in Kashmir and how it changed the direction of her life
• Being inspired by Dr HS Pabla
• The tiger population in India currently
• Project tiger - being responsible for the conservation of the tiger in the wild
• Being the only person in the park and being truly on her own in the wild with the animals
• What it was like studying the tigers and the relationships that developed
• Discovering new knowledge about tigers
• Seeing tigers using tools
• How tigers eat porcupines
• The expedition logistics
• Lessons learned from female tigers
• The biggest danger to tigers going forward
• How to combat poaching
• Getting the nickname - The Tiger Princess
• Being filmed by National Geographic for a 1hr documentary
• Advice and tips for women and girls who want to enter the space of conservation
• Advice for women around self belief and self confidence and why there work is important
• What's next for Dr Lakita
• Writing her next book
• Having a photography expedition in London in June 2026
• How to connect with Dr Lakita
• Final words of advice around following your passions and interests
• Having good days and bad days - go one day, one step at a time and why it can make a big difference
• Hang in there and take that one step everyday

Social Media

Website: www.latikanath.com

Instagram: @latikanath

Facebook: @nathlatika

What does it take to return to the top of the ultra running world after major life changes and a "career-ending" surgery? Kaytlyn Gerbin knows.

In this episode, Kaytlyn shares her journey from a scientist with a love for the outdoors to a world-class trail and ultra runner. Growing up active but without formal running experience, she discovered her talent in her mid-twenties and quickly fell in love with the 100-mile distance. Since then, she's set course records, tackled some of the most technical alpine trails in the Pacific Northwest, and stood on podiums at legendary races like UTMB, Western States 100, and Transgrancanaria.

But Kaytlyn's story isn't just about running. It's about resilience, reinvention, and balance. After the birth of her daughter Era in 2024 and undergoing surgery to correct hip dysplasia—a procedure many thought would end her running career—Kaytlyn came back stronger than ever, winning the Cascade Crest 100 and taking on the epic 330km Tor des Geants race in Italy.

In this episode, you'll hear about:

• How she discovered her running talent and found her passion for ultra distances
• Overcoming setbacks, starting over, and learning to meet herself where she is
• The mental strategies that help her tackle 100-mile races and multi-day alpine challenges
• Balancing motherhood with elite-level running
• Her plans and goals for 2026, including Hardrock 100 and UTMB

Whether you're an aspiring ultra runner, a parent chasing big goals, or someone who loves stories of grit, perseverance, and adventure, Kaytlyn's story will inspire you to push your limits—on the trails and in life.

Tune in to hear how Kaytlyn combines mountains, motherhood, and science-backed training to redefine what's possible, one long run at a time.

***

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 Kaytln
• Ultra runner and trail runner for the North Face
• Living in the foothills outside of Seattle, US
• Having a degree in Bioengineering and previously working as a scientist
• Having her first daughter, 14 months ago
• Reflecting back on her childhood and early years
• Growing up in rural US
• Being the oldest of four and being very active as a kid
• How her running journey progressed
• Playing soccer in high school
• Being good at running on the field, but not enjoying the running for training
• Making friends with other students at college who ran
• Discovering her running talent in her mid-twenties
• Entering her first small, local race and finishing 2nd female
• Having fun and feeling strong while running
• Finding her distance
• Loving the 100 mile distance
• Figuring out training for races
• The longer she ran, the stronger she felt
• Feeling overwhelmed by the running distances
• Having to start over with her running
• Remembering how hard it is to start running again after set backs
• Having a hard time with running
• Never having a running coach and getting to make all the rules
• Tracking her training
• Meeting yourself where your at ie being ok with walking
• Bringing in science to her running?
• Lessons on failure and how it applies to running
• Staying humble with her running
• Why the hardest part of the race, is just before it starts
• The anxiety before a race, struggling to sleep and eat before
• Staying relaxed while running and settling into the run after 50k
• Running through the night
• Taking some time before doing the hard thing, and thinking about the mental challenges which may come up and how to handle it
• Running a 220 mile race over 4 days
• Dealing with the guilt of being away from her baby while running
• Anticipate what some of the mental challenges might be during a race and how best to approach it
• Taking a step back from the running during pregnancy
• Not feeling the pressure to go back to running
• Her 'A' race in 2025
• Tor des Geants 330km race in Italy
• Winning the Cascade Crest 100 mile race
• Seeing the 2nd placed woman - starting to race
• Wanting to run hand and push herself
• Plans for 2026
• Applying for Hardrock 100 mile race
• Wanting to go back and race at UTMB
• Having a pregnancy deferral for UTMB
• How to connect with Kaytlyn
• Advice for women wanting to take on a 100 mile race

Social Media

Instagram @kaytlyn_g

Sheryl Ramstad's story is nothing short of extraordinary. After surviving a catastrophic plane crash with less than a 1% chance of survival, Sheryl's life was forever changed. What began as her first solo flight at age 29 became a harrowing journey through life-threatening burns, multiple surgeries, overwhelming grief, and two years of excruciating rehabilitation.

But this isn't just a survival story—it's a testament to the power of resilience, faith, and the unbreakable human spirit.

In this powerful conversation, Sheryl shares how she transformed unimaginable trauma into a life of purpose, service, and adventure. From shifting her mindset from "Why me?" to "What's next?" to supporting burn survivors in Peru, going back to school at 62, raising three children, becoming a grandmother, and even climbing Mt. Kilimanjaro—Sheryl embodies what it means to live fully, bravely, and without regrets.

With her first book "Living Life Full Throttle: Surviving, Serving, and Summiting" published in January 2025, Sheryl reflects on a decades-long journey of healing, reinvention, and choosing courage over fear. Her story will inspire you to embrace challenges, pursue new beginnings at any age, and live life full throttle.

If you're looking for a reminder of what's possible—even in your darkest moments—this episode will stay with you long after you've listened.

***

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 Sheryl
• Being based in Minneapolis, Minnesota, US
• Being retired and writing her first book
• Surviving her first solo plane flight at 29 years old
• How this impacted how she lived the rest of her life
• Leaving work and no longer having an excuse not to write her story
• Having 3 adult children and 6 grandchildren
• Having the book published in late January of 2025
• The key moment when life changed
• Changed her focus from survival to service
• Being grateful for everyday and wanting to make her life meaningful for herself and for others
• Supporting burn survivors in Lima, Peru
• Being given a 1% chance of survival
• The importance of her faith, friends and family
• Applying for nursing school at 62
• Learning new skills
• Instead of asking why me - I ask - what's next
• Looking towards the future
• Having a strong family support system
• Having her faith to fall back on
• Reflecting back on writing her book
• Why it's been a life long process
• Serving
• Books for Africa
• Deciding to climb Mt. Kilimanjaro in Africa
• Deciding what to do with life
• Following a few simple principles
• Living life with no regrets
• Better to have tried and failed than never to have tried at all
• Do nothing in moderation - give your whole heart to everything that you want to try
• Going back to school at 62 and being a student again
• Don't be afraid to ask others for help
• Getting back on a plane
• Mental health and support for people going through traumatic experiences
• Raising her children
• What's next
• Being a life long learner
• Maybe writing another book
• Wanting to encourage people to live their life full throttle
• Why it's a matter of perspective
• How to connect with Sheryl
• How to buy her book
• Being happy to connect with people
• Final words of advice for women listening
• Don't be guided by your fear, be guided by the facts and the evidence - do what you feel led to do, so you don't go to your grave with any regrets.

Social Media

Website: www.sherylramstadauthor.com

Book: Living Life Full Throttle: Surviving, Serving and Summiting A Memoir