Stephanie Ho is a 24-year-old adventurer, endurance athlete, and exercise physiologist based on the Gold Coast, Australia. From rock climbing and ocean swimming to triathlons and mountain expeditions, Stephanie has always chased the outdoors — but her biggest goals lie in the polar regions.

In this episode of the Tough Girl Podcast, Stephanie shares her journey from discovering hiking and camping as a teenager to trekking Everest Base Camp, running 43km a day for a week, and skiing 540km across Greenland. She opens up about the mental and physical challenges of polar expeditions, the lessons she's learned in extreme environments, and what it takes to keep motivation alive when the goal seems impossible.

Stephanie is now preparing for a solo 1,200km expedition to the South Pole in 2026 — hauling a 100kg sled through temperatures as low as -50°C — a feat that, if successful, will make her the first Australian woman to achieve it. Along the way, she talks logistics, training, nutrition, dealing with fears and unsolicited advice, and the importance of listening to your body while chasing what sets your soul on fire.

This conversation is a masterclass in mental toughness, gratitude, and stepping beyond your comfort zone. Stephanie's story will inspire you to dream big, push limits, and embrace adventure — no matter your age or background.

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 Steph
• Being based on the Gold Coast, Australia
• 24 years old
• Working as an exercise physiologist - both in the office and in a clinical setting
• Her love for any activity that is outdoors from rock climbing to hiking, cycling, ocean swimming, skiing and doing triathlons
• Her main goal is to train for big skiing expeditions and big mountain expeditions
• Her early memories and not being encouraged to be that active
• Growing up as an only child
• Wanting to do more running
• How things changed at 14 and going camping for the first time in her life
• Finding friends who wanted to go hiking and camping
• Heading over to Nepal to do the Everest base camp after graduating high school
• Wanting to spend some time alone reflecting on the past 18 years
• Having a good reset before starting university
• Why her trip to Nepal was so formative
• Trekking to Everest Base camp in Winter
• Getting up to 5,500 metres
• Climbing Kala Patthar, Nepal
• Enjoying being in the cold, remote environment
• Knowing that her next big adventure was going to be Antarctica
• Starting to plan her training trips to Norway and Greenland
• Having everything put on hold until 2023
• Doing her Polar Training course in Norway
• Skiing across Greenland in 2023
• Doing more solo expeditions in the polar regions
• Planning to head to the South Pole at the end of 2026
• Polar training and the lessons learned
• Being part of a team to do the Greenland crossing in May 2023
• 30 days on the ice - starting on the west coast and heading to the East coast
• Learning how to cope in the cold and the wind
• Dealing with polar thigh
• Why the journey has been rewarding and feeling a lot of pride with what's been achieved.
• Thinking about what's next and struggling to be satisfied with the achievements
• Running for 43k a day for 7 days…
• Learning how to suffer mentally while out on the ice
• Staying positive and the other lessons learned to help mentally
• Practicing gratitude and being grateful for where she it
• Keeping the motivation alive
• The logistics and finances to pay for the expedition
• Working with ALE
• Training and what that looks like
• Recovery and paying more attention to nutrition
• Being vegetation, but eating some white meat, such as chicken and fish
• Having cold showers
• Concerns and fears to mange before the trip
• Managing unsolicited opinions and advice
• How to connect with Stephanie
• Advice to motivate and inspire other women to step outside their comfort zone
• Don't be afraid of what other people might think of you.
• Listening to your body and what you want to do
• Do something that sets your soul on fire

Social Media

Website: solosouth.com.au

Birgit Hermann is a global leadership coach, speaker, executive leader, ocean advocate, professional freediver, and extreme endurance athlete who translates lessons from the edge into meaningful impact for people and planet.

She supports purpose-driven leaders to turn bold challenges into grounded, values-led action.

She has raced the Marathon des Sables, run a marathon in Antarctica, freedived beneath Arctic ice without a wetsuit, and cycled across the African continent — often as the only woman on the start line.

Alongside these edge-tested experiences, Birgit brings over 20 years of leading and coaching teams across marine conservation, climate resilience, international development, and peace building in more than 20 countries.

Based between Timor-Leste, Germany, New Zealand, and Egypt, she is the founder of Inspired by Nature and the author of B.O.L.D.E.R.™ — a leadership framework forged at the edge and built for real-world change.

***

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 Birgit
• Growing up in Germany
• Spending a lot of her life in Asia- Pacific, specifically New Zealand
• Considering herself a change maker
• Working in management positions in relation to climate change adaptions, marine conservation, supporting livelihoods and communities to make changes for the better
• Growing up sporty and active
• Becoming an outdoor lover after moving to New Zealand
• Being a competitive swimmer for many years
• Trying all sports from judo, to volleyball and cycling
• Being interested in different cultures and travelling
• Deciding to do her Masters Degree in New Zealand
• Deciding to take on Tour d'Afrique
• Cycling 12,000km from north to south Africa
• Feeing unsettled and wanting more from life
• Getting her courage together to sign up for the challenge
• Planning and training for a 4 month challenge
• Changing her perspective on what's possible
• The physical achievement and trusting herself
• Realising how all the small steps accumulate over time especially at the end of the journey and looking back on what's been achieved
• Knowing that there was more to what she believed she could achieve
• Deciding to spend more time in Africa
• Freeing herself up to be open to something new
• Testing herself in a new environment
• Making something close to impossible happen
• Starting to think and dream big
• Why the physical experience can change your mindset
• Knowing that the next step was the right step
• Why it wasn't easy
• Deciding to head back to New Zealand
• Being a pioneer and looking to find a role model
• Continuing to take on big challenges
• Living in Timor-Leste in 2016
• Wanting to share her experiences of traveling the world while doing endurance challenges
• Her experience in Antarctica and wanting to raise awareness and funds for climate change
• Learning how to free-dive and the benefits experienced
• The importance of relaxing - truly relaxing
• The journey over the last 3 years and putting all the lessons together
• Boosting her confidence and starting to work for herself
• Deciding to write her book
• Being a trail blazer, and shifting culture
• The lessons to be learned
• Inspire change, shift culture and build sustainable impact - without burnout!
• Who would benefit from reading from the book
• Wanting to make a positive change in the world
• Shout out for the Tough Girl Podcast!
• How to connect with Birgit
• Final words of advice for other women who want to live bolder
• Talk about it!!
• Why it's the first step - talking about it out loud.
• There will be people who will support you.

Social Media

Website: www.birgithermann.com

Instagram: @b_inspiredbynature

Facebook: @b.inspiredbynature

Youtube: @b.inspiredbynature

Linkedin: www.linkedin.com/in/birgithermann

Direct link to the book: www.birgithermann.com/bolder.html

Amanda Duling is an endurance athlete, writer, and founder of One Gear Short of Normal™.

A post-bariatric, perimenopausal gravel cyclist and Ironman 70.3 finisher, Amanda uses grit, science, and unapologetic humour to tell the stories no one else is telling about endurance sports, women's bodies, and doing hard things later in life.

Through her writing and community work, she challenges the "suffer in silence" culture of endurance athletics and advocates for smarter fueling, better hygiene, realistic training, and radical honesty—especially for women navigating menopause, major weight loss, and endurance sport at the same time.

When she's not riding gravel roads or lifting heavy things, Amanda writes research-backed, laugh-out-loud essays on endurance life, parenting, and why choosing your hard matters more than perfection.

***

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 Amanda
• Living in Kansas City, USA
• Working as an IT professional during the day
• Mum to a special needs son
• Building a brand in relation to being a post-bariatric endurance athlete
• Publishing an e-book in relation to saddle sores
• Why reinvention is possible
• Growing up in a small rural community
• Being into reading, writing and art
• Having a lot of anxiety about her body and body image
• Enjoying being active
• Not having the confidence when she was younger
• Getting married and settling down
• Having gastric bypass surgery in her early 40s
• Having an Roux-en-Y gastric bypass - having a large portion of her stomach removed along with a large portion of her small intestines
• Having the surgery at the beginning of COVID and being stuck at home
• Her journey with food, health and fitness
• Going for walks with her husband
• Finding the motivation for the next step
• Feeling uncomfortable wearing shorts and form fitting clothes
• Starting to walk a little quicker
• Hiring a personal trainer at the gym to gain some of the lost muscle back
• Seeing her strength coming back
• Thinking about doing a half marathon
• Finding a couch to 5k program
• Not making a lot of progress due to not being able to eat a lot
• Starting to work with a dietician
• Having to re-learn eating
• Passing out after exercise and having no energy
• Dumping syndrome - when the body is not able to process sugar
• UCAN and Waxy Maize
• Finding support through community
• Joining a run club and meeting new people
• Being able to complete the half marathon
• Confidence and having confidence around her body
• Building her self confidence
• When things started to change
• Showing up to different races
• Doing hard things
• Wanting to encourage individuals starting out to volunteer at a couple of events
• Overcoming a challenge during a race
• Gravel cycling/racing, and why it's the hardest disciple in endurance sports
• Unbound Gravel Race
• Breaking down the challenge into smaller and smaller steps and grinding it out
• Logistics of gravel racing in relation to hydration and fuelling
• Electrolytes
• UCAN Fuel— ucan.co
• Running on sheer grit
• What training looks like and why she needed a lot of structure
• Training Peaks
• Learning about heart rate training
• Training in the morning and making training work for her and her family
• The importance of social interactions during workouts
• Being surrounded by the right people and how it can help with motivation
• How to connect with Amanda on social media
• Her love for writing and sharing her stories on Substack
• Final words of advice to motivate and inspire you
• The importance of showing up

Social Media

Website: onegearshortofnormal.gumroad.com/l/prrdc

thecookiewaitlist.com

Instagram: @onegearshortofnormal

Facebook: Amanda McMahon

Substack: @onegearshortofnormal1

Youtube: One Gear Short of Normal

Growing up near Boston, Sugar discovered hiking in her early twenties while exploring the White Mountains of New Hampshire. After getting sober at 30, she found herself with the clarity, time and capacity to pursue the life she truly wanted. What followed was a decision to live authentically, prioritise long-distance hiking, and become what she proudly calls a professional dirtbag.

In 2021, Sugar set out on the Appalachian Trail. While she knew she was a strong hiker, she also faced the uncertainty of what it would mean to walk the trail as a trans woman. Feeling the isolation of not seeing many stories like her own pushed her to begin writing, speaking openly, and becoming someone other queer and trans hikers could reach out to.

Since then, she has become the first known trans woman to complete the Triple Crown of long-distance hiking, founded TrailQTs – a free mentoring programme supporting first-time queer and trans thru-hikers – and in 2024 pioneered the Divide to Crest Route, a 3,000-mile backcountry journey from the Mexican border in New Mexico to the Canadian border in Washington.

In 2025, Sugar set a new women's self-supported speed record on the Appalachian Trail southbound, breaking the previous record by more than a day and a half.

In this episode, we dive into sobriety, transition, representation, burnout, post-trail blues, building community, and what it really takes to push the body day after day. Sugar also shares practical advice on training, fuelling on a budget, protecting your feet, and why big dreams are built through small, steady steps.

This is a conversation about courage, visibility, and creating the path you wish had existed when you started.

***

New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time). Hit subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.

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: www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Who is Lyla
• Using she/her programs
• From the North East of the USA
• Living in New Hampshire
• Working with kids and doing bar tending and other odd jobs
• Growing up just north of Boston, on the North shore, about 3 hrs away from the Appalachian Trail
• Playing team sports
• Getting into hiking in her early 20s, with the help of a friend
• Hiking in the White Mountains in New Hampshire
• Getting sober at 30 years old and being sober for over 8 years now
• How it changed her life, having more time and capacity to do more hiking
• Spending time exploring the local trails in the area
• Starting her gender transition
• Knowing she was trans in her late 20s but not having the capacity to do anything about it
• Getting sober and how it opened up lots of doors for herself
• Living her authentic life
• Deciding to leave her job, sell her car and go and hike the Appalachian Trail
• Hiking the Appalachian Trail in late March 2021
• Spending the past 5 years making long distance hiking her priority
• Being a professional dirtbag
• Channeling all of her energy and resources into hiking
• Managing fears and concerns before taking on the Appalachian Trail
• Knowing she was a strong hiker
• Having concerns related to being a trans woman on trail and what unique challenges she would face
• Trying to learn more about other trans experiences on the Appalachian Trail
• Feeling a bit alone and not wanting others to feel the same way
• Deciding to write for an outdoor website called the trek
• Sharing more of her life online
• The power of seeing trans people in the outdoors
• Speaking publicly and telling her authentic story
• Trying to be someone queer and trans folk can reach out to
• Wanting to be accessible for other people
• Documenting and sharing her story while hiking
• Blog post - Trans competent on trail
• Magical moments while being on the trail
• Getting her trail name "Sugar"
• Suffering with burnout and adventure blues?
• Post trail depression and planning for it
• Mental health and the importance of spending quality time in nature
• Mental health habits and what's worked for her
• Having a rich community of people in her support network
• Having people who understand where you're coming from
• Having good friends
• Spending time along
• Self supported FKT SOBO on the Appalachian Trail
• Pushing yourself hard while on the trail
• Day 1 of the project and why it was a year before starting on the trail
• The first couple of weeks and the challenging terrain
• Why it's fun for her
• The physical challenge for her body and thinking more about millage
• Wanting to know how much she could push her body
• The planning and preparation before the start of the hike
• The Divide to Crest route
• Trying to figure out how to make it financially viable
• Looking for sponsorship from outdoor brands
• Physically training and breaking it down into 3 separate chapters
• The Arizona Trail
• Why your feet are everything
• The New England Trail
• Using her home as basecamp
• Dealing with a little tendonitis at the start
• Getting hiker legs
• Food and nutrition while on the trail
• Taking a B vitamin supplement every day to help with energy
• Taking electrolytes especially with the hot weather
• Maple syrup and salt
• Doing the trail on a budget - salt, fat, carbs….
• Eating foods that she can stomach while on the trail
• The importance of getting calories in
• The idea behind the Divide to Crest Route
• Getting into route creation
• The Great Basin Trail
• Finding out more info about the Divide to Crest Route
• How to connect with Lyla on social media
• Finals words of advice for women who want to take on a new challenge and step outside their comfort zone
• Think about scaffolding
• Why you don't need to do everything at once.
• Build your skillsets over time
• What can you do this year to move you closer to your goal.

Social Media

Instagram @seltzerskelter

In this episode of the Tough Girl Podcast, we're joined by Sara Eydmann — ultra-marathon runner, counsellor and therapist based in Edinburgh, Scotland.

At 30 years old, Sara is no stranger to pushing her limits. From attempting to run 500 miles to taking on the North Coast 500, her journey into ultra-running has been anything but straightforward. But behind the miles is a powerful and deeply honest story about mental health, identity, resilience and learning to change the narrative.

Growing up as an only child, Sara was always active — until an eating disorder at 14 forced her to stop exercising completely. Years later, she found her way back to running, initially using it as a way to control her weight. During lockdown, her running became increasingly intense, driven and compulsive. With the support of therapy and a coach, she began learning how to train with more structure, balance and self-awareness — eventually making it to the start line of her first marathon in 2023.

Shortly after, she signed up for her first ultra.

In this episode, Sara shares her experience of being late diagnosed with Autism at 27 and ADHD at 29 (AuADHD), and how that diagnosis helped her better understand herself, her anxiety, and the way her brain works — particularly in high-stress, high-performance environments.

We dive into:

• Attempting to run 500 miles — and the reality of getting injured 256 miles in
• Managing anxiety at the start line
• Working with a crew and handling the overwhelming admin side of big challenges
• Dealing with a stress fracture and the emotional fallout of stopping
• The mental battle of ultra-distance running — self-talk, fear, surrender and staying rational
• The financial and logistical realities of funding endurance challenges
• Having her dad there for support
• Trusting the process instead of fearing the outcome

Sara speaks candidly about what it feels like to "lose your head" mentally during a challenge, the lessons she's taken from injury, and how she's learning to run from a place of curiosity rather than compulsion.

Now preparing to move to France for a year to focus on training, immerse herself in the culture and learn French, Sara is continuing to explore what's possible — on her own terms.

This is an episode about endurance, identity, healing, and redefining success.

Trust the process. Don't fear the outcome.

*there is mention of eating disorders and running for weight loss - we do not go into specifics

***

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 Sara; 30 years old, Based in Edinburgh, Scotland, Moving to France later on in the year
• Ultra runner and working as a counsellor and therapist as a day job
• Mum to 2 cats
• Late diagnosed with Autism (27 years old) and ADHD (29 years old) (AuAHDH)
• Growing up as an only child and doing lots of sports at a young age
• Needing to stop exercise at 14 due to an eating disorder
• Getting back into running over the past few years
• Training for her first marathon and managing the driven compulsion
• Listening to her coach, not overtraining and being more structured in her training
• Doing therapy throughout the years
• Only running to control her weight
• How running got very intense over lock down
• Making it to the start line of her first marathon in 2023
• Signing up for an ultra distance on a loop course on the month after.
• Her journey with anxiety and getting to the start line of races
• Getting to a point of just wanting to do - wanting to try and see
• Shifting her mindset by surrendering to what could happen
• Reflecting on her first marathon in Scotland
• Being diagnosed with AuADHD and how it changed things
• Muddling through life and finding school really difficult
• Building her confidence to voice her needs
• Learning to understand herself more
• Running the North Coast 500
• Dealing with a stress fracture in her knee
• Wanting to take on this challenge
• Dealing with the admin side of the challenge and why it was so stressful
• Making the best of the situation
• Road running and your bones…
• Getting injured 256 miles in….
• The lessons from the experience
• Figuring out the financials to fund a challenge like this with AuADHD
• Wanting to focus on the running
• Being in a high stress, high performance situation
• Running strategy for the challenge
• Working with a crew and how it would work
• All of the issues and challenges that came along
• The mental side of the challenge and what's going on inside her head
• Self talk - you've got this - keep going
• Not hitting the wall, but mentally losing her head and not being rational anymore
• Having her dad there to support
• Managing her fear and putting plans in place to manage them
• Making the decision to move to France for a year
• Spending time focusing on her training
• Being introverted and wanting to immerse herself in the culture and learn french
• How can people follow along and connect with Sara
• Trust the process and don't fear the outcome

Social Media

Website: mind-and-miles.com

Instagram: @saraeydmann

Youtube: @Saraeydmann

Substack: @saraeydmann

In this episode of the Tough Girl Podcast, I'm joined by Starre Vartan — science and environment writer, author, and lifelong question-asker whose work sits at the powerful intersection of the human body and the natural world.

With a background in geology and biology, Starre began her career as an environmental geologist before pivoting into journalism to tell the stories behind the science. Over the past 15+ years, she's written for publications including National Geographic, Scientific American, The New York Times, The Washington Post, and New Scientist, becoming known for her ability to make science both rigorous and deeply human — especially when it comes to women's bodies.

We dive into Starre's latest book, The Stronger Sex: What Science Tells Us About the Power of the Female Body, a myth-busting, research-driven celebration of women's endurance, longevity, adaptability, and strength. From the messages girls receive about their bodies at a young age, to puberty, bone density, menopause, and why women often excel in endurance sports, Starre unpacks the science that has been overlooked — and what it means for women's health, sport, and everyday life.

We also talk about Starre's upbringing between Australia and the U.S., the influence of her formidable grandmother, growing up active and outdoors, and how reconnecting with strength training later in life has left her feeling more powerful than ever. This conversation is about listening to your body, trusting its wisdom, and reclaiming strength — physically, mentally, and scientifically.

If you've ever been told women are the weaker sex, this episode will change how you think about the female body forever.

***

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 Starre
• Working as a scientist journalist focusing on women's health recently
• Being based in a beach town south of Sydney, Australia
• Growing up in NYC
• Being a dual citizen with Australia and America
• Book: The Stronger Sex: What Science Tells us about the Power of the Female Body
• The dedication to her grandmother -the strongest women's she's ever known
• Growing up with her grandmother
• Doing her age appropriate chores; stacking wood, working in the garden, being involved and active in the running of the house
• The messages that young girls receive about their bodies from a young age
• Heading off into the woods to go on adventures
• The lessons learned from her grandmother
• Muscles and bone density for women and why puberty is such an important age for girls
• Puberty in girls and athletics
• The knowledge gap for women in sports
• Women, endurance and the longer races
• Differences between all human beings
• The science and muscle and getting surprising results
• Women's body fat and location
• Visiting Japan to research longevity
• How women's body handle diseases
• The risks that men take
• Finding purpose in life and figuring out your life goal
• Making changes in her own life
• Starting to weigh lift 3 years ago
• Can you grown bone once you are at the stage where you have more extreme bone loss
• Bone loss in women during menopause
• Prof Belinda Beck
• Feeling empowered by lifting heavy weights
• Becoming a stronger runner and dancer
• Starre's ultimate life goal and purpose
• Using AI in scientific ways
• Wanting to be as strong as her grandmother
• How to connect with Starre online
• Starting a new newsletter—Palimpsest of Flesh
• Vodcast
• Words of advice and wisdom for the stronger sex
• Reflecting back on life in her 20s
• Listen to your body and the wisdom it holds

Social Media

Website: starrevartan.com

Instagram: @starrevartan

Bluesky: @starrevartan.bsky.social

Patreon: https://www.patreon.com/c/starrevartan/membership

From ultra-light hotel bikepacking on a road bike to six-month expeditions in remote regions on a heavily laden hybrid, Emma has experienced nearly every form of bike travel, including ultra-endurance racing.

She is a passionate advocate for slow travel as a means to reconnect with nature, embrace minimalism, and discover alternative ways of living. Her travels have shaped a deep commitment to sustainability, wild camping with minimal impact, and challenging the idea of nature as a park or playground, separate from our everyday lives. You can sign up to her newsletter for monthly updates and tips.

She is particularly keen to empower others, especially women, to embrace solo adventures, and she shares both practical guidance and philosophical reflections through her writing and events.

***

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 Emma
• Working as a cycling journalist and tour guide
• Moving around a lot and not really having a home base
• Currently writing a guidebook on French Guiana
• Having a normal childhood and not being particularly sporty
• Growing up in France and starting running at 16
• Running and rowing throughout university
• Taking a gap year after university and heading to South America in 2016/2017
• Fundraising for 6 months before starting from Ushuaia and heading to Lima in Peru.
• Having a very small/tight budget
• Wild camping as much as possible
• What it was like on the trip - starting in January and dealing with prevailing winds all the way
• Travelling in a group of 3 and what it was like
• Being totally tolerant for a month
• Doing a few more little trips, before heading with her partner on a European cycle trip
• Journaling on the trip and writing a little bit each evening
• Her bike set up and how it's changed over the years
• Getting a vintage road bike, a carbon road bike, a gravel bike….
• Dealing with saddle sores
• Brooks Leather Saddle
• Planning and logistics
• Spreadsheets….
• Route planning and starting with google, to find official routes, or to see if other people have created a route
• bikepacking.com
• komoot.com
• Thoughts on being brave
• Managing personal fears
• Encountering risk in everyday life
• Following gut instinct
• Moving away from being a nice girl
• Travelling on your own
• Being allowed to change your mind
• Deciding to do more cycling competitions
• Ultra races and why the winners are the ones who sleep the least
• Trying out new challenges
• How expensive ultra endurance races can be
• The joy of long trips and how it can change your perspective of time
• The dream 6 month to a year trip
• Wanting to go back to South America or cycling from Europe to Asia
• Being content with taking her time on trips
• The cycling guidebook about French Guiana.
• How to connect with Emma online
• Final words of advice for other women who want to go on adventures and discover more of the world
• Do it in a simple and gradual way.
• The power of keeping it simple

Social Media

Website: www.emmakarslake.com Newsletter: www.emmakarslake.com/newsletter Insta: @emma_up_cycles Linkedin: Emma Karslake

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