Gráinne Moss is arguably Irelands most accomplished female open water swimmer. 

At 16 she was the first female to represent Ireland in open water swimming at the World Championships. 

At 17 she became the first Irish woman to swim the English Channel. She has continued to achieve many firsts including the first Irish woman to swim Cook Strait (2001) Foveaux (2022), Lake Taupō (2021) and the Channel of Bones in Hawaii (2023). 

Gráinne holds three Triple Crowns of Open Water Swimming (awarded when a swimmer has completed three of the toughest swims in any nation) - including appropriately the Irish and New Zealand Triple Crowns given she was born in Ireland and moved to New Zealand in 1998.

Since 2022 Gráinne has teamed up with Kenzie's Gift to use her swims as an opportunity to raise vital funds for this important charity which cares for children and young people who have experienced serious loss and grief. 

Her next adventure is in May this year when she will swim the famous straits of Gibraltar crossing from Africa to Spain.

***

 Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Who is Gráinne
• Being born in Ireland
• Emigrating to New Zealand at the end of the 90s
• Living in Wellington, New Zealand
• Representing Ireland and the first Open Water Swimming Championships (1986)
• Her early years and memories of water 
• Being spotted as talented at swimming at 6 years old
• Wanting to better herself and try new things
• Swimming for Bangor Swim Club 
• Making the transition to open water swimming
• Meeting people from around the world who loved open water swimming
• The pressure of swimming competitively and wanting to swim well
• Getting married and having 4 children 
• Swimming through out the years
• Getting back into big swims in 2021
• Lessons learning from the big swims
• Making an emotional commitment to the swim
• Keeping motivated while waiting to compete the big swims
• Having her family involved in the big swims
• What the journey of a swim looks like 
• Swimming the Channel of Bones in Hawaii (43km)
• Having anxiety and neves before the swim and feeling full of doubt 
• Taking medication for sea sickness
• Swimming for charity - Kenzie’s Gift 
• Training and maintaining swim fitness
• Working with a swim coach (Phillip Rush) and the importance of stretching
• The importance of recovery 
• Handing changes in her body over the years
• Being aware of her body
• Not using a watch or GPS
• Learning how to train smart 
• Nutrition while swimming and getting the fuel needed to complete the big swims
• Homemade leek and potato swims for the cold swims
• PURE Sports Nutrition 
• The importance of feeding fast 
• Digging deep and getting through the dark/tough moments
• Taking it one stroke at a time
• The next swim challenge in May
• Swimming from Spain to Morocco - The Straits of Gibraltar 
• How to connect with Gráinne 
• Final words of advice for new swimmers and swimmers who want to take it to the next level
• The power of finding your community

Social Media

Website: grainnemoss.com 

Instagram: @swimirishkiwi 

Charity: Kenzie’s Gift supports the mental health of tamariki (children) and mātātahi (young people) affected by serious illness or grief.

Link to Fundraising: winter-swim-challenge-2024.raiselysite.com/grainne-moss

In this episode of Tough Girl Podcast, we explore the incredible journey of Fatima, from her early years in Afghanistan to her pursuit of education, independence, and empowerment in Italy.

Fatima's childhood was marked by challenges, but her curiosity and determination to learn led her to secretly educate herself. As Afghanistan's first female tour guide, she defied expectations and empowered herself economically.

Threatened by the Taliban, Fatima made the courageous decision to flee to Italy, where she faced new obstacles but persisted in pursuing higher education. Now, as a refugee with a passion for sharing her experiences, she continues to inspire others as a unique tour guide.

Fatima's story is a testament to the power of resilience and the unwavering spirit of women. Tune in to Tough Girl Podcast to hear her journey firsthand.

***

Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Who is Fatima
• Studying in Italy and working as a tour guide
• Her early years in Afghanistan
• Having 4 older brothers and 2 older sisters
• Working with the sheep as a shepherdess at age 7 
• Not having school and not being able to study 
• Being inspired by hearing people on the radio 
• How her curiosity grew and her desire to learn more 
• Starting to learn secretly 
• Practicing her reading and writing in the sand
• Being able to go to school and study
• Thinking about her own future 
• Witnessing the suffering of women in Afghanistan
• Wanting to live for herself
• Wanting to be independent and the person of her choice
• Becoming Afghanistan’s first female tour guide
• Graduating high school and wanting to go to University to become a journalist 
• Convincing her mother first
• Researching the history of Afghanistan
• Making a Facebook account and connecting with people who travel and how that connection led to her tourist work
• Untamed Borders - an adventure travel company providing unparalleled access to some of the world’s most interesting and inaccessible places. 
• Being able to earn more than her brothers and help to support her family
• Wanting to encourage more women to enter the tourist industry in Afghanistan 
• Sharing her story on CNN 
• Her journey to Italy 
• Receiving warning that she was a target of the Taliban 
• Not being able to say a proper goodbye to her family 
• The challenges of getting into the airport to get on the plane
• Moving to Italy and building a new life 
• Feeling mentally and physically lost and struggling to sleep
• Dealing with the aftermath and reliving the trauma
• Deciding to make changes in her life; getting a job, sorting out a university place, reading books and focusing on improving herself 
• Her passion for continuing her education and getting accepted with a fully funded scholarship to study at University in Milan (BA in International Politics and Government)
• Being a refugee and having travel documents which allows her travel in Europe
• Visiting Iran and meeting up with her family
• Continuing to be a tour guide in a unique way
• How to connect with Fatima
• Her reason for wanting to travel to every country in the world. 
• Final words of advice 
• “You are powerful as a woman, don’t underestimate your power.”  

Social Media

Instagram: @fatima.haidari786 

Youtube: youtube.com/@fatimahaidari?si=6Tep5bklgaTWCUr4 

Listen to Kaz on the Tough Girl Podcast as she shares her passion for running and helping individuals discover their inner strength. Kaz founded Mettle—a platform dedicated to empowering runners to conquer personal challenges, chase personal records, and train for specific distances. Mettle isn't just about running; it's about equipping runners with coaching plans, mental strategies, and unwavering support to thrive both on the track and in life. Drawing from her extensive academic background—holding a PhD in human behaviour and an MSc in Sport and Exercise Psychology—Kaz delves into the intricacies of human performance, particularly in the face of adversity.

Driven by a profound belief in the power of self-belief and self-discipline, Kaz shuns shortcuts in favour of cultivating a mindset geared towards achieving one's goals. Her relentless pursuit of excellence extends beyond coaching; it's woven into the fabric of her own running endeavours.

Kaz's trail running journey is nothing short of awe-inspiring. From the rugged trails of Chamonix, France, where she tackled the Mont Blanc Marathon and UTMB races, to epic adventures like the Tahoe 200 (3rd F), Moab 240 (2nd F), and Ouray 100 (1st F), she continually pushes her limits. 

Notably, Kaz completed 1 crazy loop at the legendary Barkley Marathon, and recently completed the daunting Last Annual Vol State, a 500K self-supported race across Tennessee.

Through it all, Kaz's message remains clear: When we harness our best selves and embrace the challenges that come our way, extraordinary achievements become possible.

Listen to Kaz share her story on the Tough Girl Podcast. 

***

Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Who is Kaz
• Living in Chamonix, France in 2010
• Studying architecture at University 
• Joining  the TA - Territorial Army and becoming a Personal Training Instructor (PTI) 
• Doing a MSc in  Sport and Exercise Psychology
• Working full time while studying and running 
• Her trail running journey
• Learning about trail races 
• Wanting to run the UTMB 
• Running the Marathon de Mont Blanc 
• Struggling with the UTMB in 2014
• Realising her mental game had let her down 
• Wanting to learn/understand more about the mental side of physical challenges
• Losing focus and not being present while training and what you can do about it
• Ending up in a dark place and questioning what you are doing
• Why you need a strong WHY
• Signing up to do Tahoe 200 
• The sacrifices and hard work which goes into training
• Suffering with audio and visual hallucinations
• Bears and Pizza!
• Running throughout the year
• Recovery after big races
• Being a plant based athlete 
• Food and nutrition
• Using Training Peaks 
• Where the name Mettle came from
• Coaching athletes and runners 
• “We are stronger, braver and more capable than we realise”
• Being a fan of David Goggins 
• Learning how to endure 
• How to connect with Kaz
• Tips for self belief 
• Our lives are the sum of our choices. The future depends on what we do in the present. 
• Think about what you want to be doing and what you can do now to achieve that. 

Social Media

Website www.mettlerunning.com

Instagram @mettlerunning

Personal Instagram @mountainkaz

Facebook www.facebook.com/mettlerunning

In this episode, we delve into the inspiring journey of Emma Hull, a confidence coach who discovered her true potential in her 40s and embarked on a transformative path towards self-empowerment. From grappling with anxiety and self-doubt to embracing a life of purpose and fulfilment, Emma's story is one of resilience, courage, and unwavering determination.

Emma's journey to confidence began with a desire for change, fuelled by a reluctance to rely on medication for anxiety and depression indefinitely. With a commitment to self-improvement, she gradually introduced yoga into her routine, finding solace in the safety of a supportive environment that allowed her to embrace vulnerability and authenticity.

Seeking guidance from a life coach, Emma embarked on a healing journey, realising that the power to effect change lay within her own hands. Amidst the tumult of the pandemic, she made the life-altering decision to leave her marriage and relocate to Canada, where she discovered a newfound sense of freedom and independence.

Embracing her newfound autonomy, Emma prioritised self-care and personal growth, establishing a morning routine centred around gratitude and mindfulness. With the support of tools like the Beach Body App and the companionship of her beloved dog, Jonny Cash, she embarked on a transformative road trip through the North of Canada, embracing the thrill of adventure and the freedom of the open road.

As she looks ahead to future adventures, including plans to purchase an RV and explore new horizons, Emma offers invaluable advice for women seeking to define and achieve their goals. From setting clear objectives to taking decisive action and embracing challenges as opportunities for growth, Emma's journey exemplifies the transformative power of courage, resilience, and self-belief.

***

Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Emma Hull the confidence coach
• Gaining her confidence in her 40s
• Having a tough time accepting who she was
• Wanting to make a change in her life
• Not liking the feeling associated with being anxious 
• Not wanting to take anxiety and depression medication for the rest of her life
• Her journey of making changes in her life
• Why the changes happened gradually over time
• Starting her transformation with yoga 
• The power of being in a safe environment 
• Being allowed to be herself and to be vulnerable 
• Starting her healing journey 
• Working with a life coach
• Why it’s within your power to make changes 
• Being on the treadmill of life 
• The HOW of making a change in your life
• Making the decision to leave her marriage during the pandemic
• Ending up in Canada 
• Living in British Columbia 
• Starting to dream through journalling 
• Re-training as a life coach and setting up her own business
• Creating a life where she puts herself first 
• Why living on her own really suits her
• Developing her morning routine and starting her day right
• Doing a morning gratitude practice
• Beach Body App
• Her dog Jonny Cash
• Being inspired to take a road trip 
• Driving up to the North of Canada - Tuktoyaktuk
• Taking a month to travel and working while on the road.
• Advice for working while travelling 
• Planning to buy an RV for an adventure in October 2025
• The importance of setting a date
• Advice for planning 
• Advice for women who need help figuring out what their goals are
• Having a 3 goals per year - a big one, a medium one and a small one
• How can I make this happen?
• Seeing problems as opportunities 
• To do lists 
• Taking action and how it can lead to confidence 
• Reward charts
• Knowing that the right decision had been made
• Connect with Emma
• Why planning is so important 
• Taking the time to think about things which can go wrong

Social Media

Website: www.lifeuntethered.com 

Instagram: @TheLifeUntethered 

Facebook: @TheLifeUntethered 

Dr. Meera Velankar, a mother of two with a doctorate in life sciences, embarked on a transformative journey over a decade ago. Feeling unfit and discontent, she turned to cycling, becoming a seasoned endurance athlete since. 

Her achievements include completing numerous running and cycling events, earning the title of an Ironman 70.3 finisher, and conquering the Super Randonneur norm three times, with a podium finish at the Tour of Nilgiris.

In 2022, Meera made history by setting a Guinness World Record for a self-supported cycling journey from Agra to Umlingla, covering a distance of 1,835 km in 19 days, 7 hours, and 18 minutes. This remarkable feat, accomplished with Utkarsh Verma, traversed five passes with an elevation of 19,000 meters, equivalent to climbing Mount Everest twice.

During this podcast, Meera shares insights into her journey, emphasising the importance of setting goals and pushing boundaries. Drawing inspiration from fellow cyclists, she advocates for spending more time outdoors and pursuing dreams. 

Learn more about Meera's adventures and her passion for motivating other mothers by listening to her story on the Tough Girl Podcast.

***

Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Who is Meera
• Getting her doctorate in life sciences at 26
• Having 2 daughters
• Realising that she was obese 
• Starting to walk and to get into running
• Setting her first cycling challenge
• Cycling 800km in 8 days with a lot of off roading and climbing in 2011
• Receiving support from the male participants
• Wanting to take her cycling further
• The importance of working towards goals
• Taking part in stage events 
• 2012 getting involved in Super Randonneur
• Getting use to cycling on her own
• Taking on new challenges every year
• Wanting to move away from organised events and create her own challenges
• Deciding on challenges/events and the planning and preparation involved.
• Using her research skills from her PhD to plan her routes 
• Being inspired by Cat Dixon and Raz Marsden. The women’s tandem around the GWR holders. (You can listen to Cat and Raz on the TGP)
• Meeting Laura from SteLa Tandem - Around the word - mixed pair GWR holder.
• You can listen to Laura Massey-Pugh on the TGP - Her Inspiring Journey Around the World - 180 days on the back of a tandem. 
• Book: The Next Everest by Jim Davidson 
• Taking on 3 different routes/challenges with different partners, self supported. 
• Riding Kanyakumari to Kashmir Route (K2K) 3,800km in 18 days, self supported.
• Riding The Golden Qualdilateral (network of national highways connecting Delhi, Chennai, Kolkata, Mumbai in four directions) 6,000+ km in 41 days
• Riding East to West - known as the "the other k2k" in cycling circuits. 
• Having a supportive husband 
• Social issues of riding a tandem bike with a male partner who is not her husband. 
• The challenges of tandem cycling 
• Riding Umling La Pass on a tandem bicycle, which is the highest motorable pass (19,024ft) in the world.
• The many names of the tandem bike
• Having support from the Indian Army and Indo-Tibetan Border Police (ITBP)
• Communication and needing to rely on local people and their local knowledge
• Fitting in cycling around her life and family 
• Focusing on high altitude cycling and the lessons she’s learned 
• How to connect with Meera 
• Final words of advice to encourage you to spend more time in the outdoors and to follow your dreams
• Take the first steps to pursue your dreams 

Social Media

Website: www.pedalmummy.com/meera/index.html 

Instagram: @meeravelankar

Join us for an exhilarating journey into the world of long-distance hiking with Arlette Laan, affectionately known as "Apple Pie." 

In this episode, Arlette shares her awe-inspiring tale of becoming the first woman to hike all 11 National Scenic Trails in the USA, covering over 35,000 miles on foot. From her childhood adventures in Holland to navigating the rugged terrains of America's most iconic trails, Arlette's story is one of perseverance, passion, and the sheer joy of exploration. 

Tune in as she delves into the essence of long-distance hiking, the challenges she faced along the way, and the profound lessons she learned from her epic adventures. Whether you're an avid hiker or simply someone who loves a good adventure story, this episode is sure to leave you inspired and itching to hit the trails!

***

 Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Who is Arlette?
• Being born in Holland
• Living in Boston, USA
• Getting the trail name ‘Apple Pie’
• Growing up in Holland and having a typical childhood
• Moving over to California after college 
• Visiting Switzerland and getting into backpacking 
• The hiking culture in the Netherlands 
• Starting with the Pacific Crest Trail (PCT) in America in 2003
• Learning more about the long distance trails
• What she loves about long distance hiking 
• Being empowered after reaching her goals
• How hiking has changed over the years
• The social aspect of hiking
• Not being an ultra light fast packer
• What a typical day hiking looks like
• Having dinner at 5pm and then carrying on hiking 
• Finishing up the 11 National Scenic Trails 
• Not giving her body the rest she needed 
• Pushing harder while hiking 
• Dealing with the heat and humidity and struggling to hit the 25 miles per day needed
• Advice for recovery and why taking time off is a good thing
• Eating well while hiking 
• Cooking v cold soaking 
• Food chat!
• Wearing dresses while hiking 
• Hiking through all seasons
• Tips for winter hiking 
• Feet and shoes for hiking 
• Road walking with a pack
• Hiking with poles 
• Fitting hiking into her life and working as a hiking guide
• Hiking all of the 11 National Scenic Trails in the States 
• Putting a plan in place in 2018  
• Speaking with ‘Buck 30’ (Brian Tanzman)
• Planning and preparation for the final few hikes 
• Dealing with aggressive barking dogs
• North Country Trail (4,600 miles) 
• Advice for when it gets tough on a hike 
• Making her goals smaller 
• Keeping track of expenses while on trail
• Paying for breakfast as it’s a better deal than dinner
• Advice for hiking the Te Araroa (TA), New Zealand 
• Skipping the road walks in New Zealand
• Hiking in Nepal
• Hiking in Europe
• Preferring to hike in the wilderness
• Going back to hike the Arizona trail
• Wanting to thru-hikes the trails that she section hiked 
• Wanting to ‘redlining’ the White Mountains guide book (1,440.4 miles ) 
• How to connect with Arlette on social media #ApplePieHikes
• Selling sock dolls (only sold/shipped to the US)
• Redline Guiding
• Final words of advice 

Social Media

Website:  www.arlettelaan.com

Instagram: @arlette_laan 

In this episode, we embark on a journey with Lauren Beihoffer, a trail and ultra-running enthusiast residing in Tennessee, USA. As she prepares for a 100-mile race in the rugged mountains of Virginia, Lauren shares insights into the physical and mental challenges she faces and offers valuable advice for fellow runners, particularly women over the age of 40.

Lauren's love for running runs deep, having discovered it in her 30s and gradually progressing into the world of trail running. Through trial and error, she has gained valuable knowledge, emphasising the importance of self-compassion and honesty in balancing training with life's demands.

With a passion for helping others, Lauren specialises in working with women over 40, offering guidance on improving sleep quality, nutrition, and managing conditions like Polycystic Ovary Syndrome (PCOS). She highlights the significance of metabolic efficiency training and advocates for a balanced approach to nutrition, emphasising the importance of real food over supplements.

As Lauren shares her wisdom, she addresses the common feeling of imposter syndrome when pushing beyond one's comfort zone. Her final words of advice resonate deeply, reminding us that growth often occurs outside our comfort zones, and it's okay to embrace the uncertainty that comes with it.

Listen to Lauren on the Tough Girl Podcast as we navigate the trails of life with her, finding inspiration and guidance for our own journeys along the way

***

Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Who is Lauren
• Living in Tennessee in the USA
• Her love for trail and ultra running 
• Tapering for her 100 miles race in the mountains of Virginia 
• The uncertainty feeling before a race
• Managing the various mental and physical challenges as they arise
• Dealing with the uncertainty
• Advice and tips for tapering before a race 
• Reducing your alcohol consumption 
• A glass of wine before bed…. What the sleep studies show 
• Working with women over the age of 40
• Advice and tips for improving sleep quality
• Her love and passion for running 
• Coming to running in her 30s
• How her running journey progressed
• Getting into trail running 
• Gaining new knowledge in running via trial and error 
• Getting serious with running 3/4 years ago
• Fitting ultra training in with your life  
• Having self compassion and taking an honest look at your life
• Nutrition and why it’s so important 
• Dealing with PolyCystic Ovary Syndrome (PCOS)
• Metabolic Efficiency Training - a concept developed by Bob Seebohar in 2003 
• Good nutrition occurs on a spectrum 
• Practical nutrition for before, during and after the 100 mile race
• Eating real food and taking sports supplements
• Connect with Lauren on the socials 
• Final words of advice 
• Why it’s normal to feel like an imposter when you are pushing outside your comfort zone

Social Media

Website: www.misfitmountainathletics.com

Instagram: 

@lauren_runswild

@misfitmountainathletics

Facebook: @LaurenRunsWild

Shirin made history as Iran's first female triathlete to compete in a world championship.

On 15 September 2013, Shirin represented Iran at the triathlon championship in London, wearing full Islamic dress. 

Growing up, Shirin discovered her love for movement through activities like yoga, swimming, and running. Her passion for sports blossomed further during her university years when she decided to pursue triathlon. Despite initial fears, she pushed through, embracing the challenge with determination.

After graduating from Durham University, where she studied Philosophy, Politics, and Economics, Shirin embarked on an internship with the United Nations. Throughout her academic and professional journey, she explored the complex interplay between human nature, societal expectations, and the realities of life.

Shirin's participation in the 2013 Triathlon World Championship in London garnered attention worldwide. Donning full Islamic dress, she defied stereotypes and inspired women everywhere to pursue their athletic dreams, regardless of cultural or societal barriers.

Beyond her athletic achievements, Shirin remains passionate about advocating for inclusivity and challenging societal norms. She actively engages in discussions about privilege, gender equality, and the importance of representation in sports.

Join us as we delve into Shirin's remarkable journey, exploring the intersections of athleticism, philosophy, and social change. Her story serves as a powerful reminder of the transformative power of sport in transcending boundaries and fostering empowerment.

Don't miss out on the opportunity to hear Shirin's final words of advice, as she shares her insights on resilience, determination, and the pursuit of one's passions.

***

New episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Who is Shiz
• Being based in London
• Not considering herself a tough girl 
• Being born in Iran and moving around a lot in her early years
• Being introduced to yoga and the mountains
• Getting into running and swimming at school 
• Getting into triathlon at university 
• The pros and cons of moving so much when she was younger
• Being in the right environment to do sports
• The power of movement and nature 
• How she defines being competitive 
• Being involved with many societies at university 
• Studying PPE (Philosophy, Politics and Economics) at Durham University 
• Rowing at college
• College chat!
• Deciding it was now or never and getting into triathlon 
• Feeling scared and pushing on through
• Graduating from Durham and doing an internship with the United Nations (UN)
• Wanting to ride a rickshaw in London
• Exploring what is human nature in her dissertation
• Being told it wasn’t a safe environment for girls
• How theory is different from reality 
• Competing in a triathlon world championship in London 2013 
• The connection between your body and mind
• Don’t take your privilege for granted
• Flying to Iran to speak with the Iranian 
• Needing to dress modestly 
• What should women wear? 
• Being patronised while racing 
• Paris Olympics and the restriction on French women wearing a hijab 
• Being passionate about moving 
• Stepping back from social media
• Final words of advice 

Social Media

Instagram: @shiringeramitri

Beth is a traveler first and foremost. With 35 years of travel experience, each year she spends three to four months abroad, combining her love of adventure with vacation and business. 

For 15 years she has been running WanderTours, focusing on women-only tours, where she encourages and inspires women to dive deep into cultures and to challenge themselves by getting out of their comfort zone.

She recently discovered running and, at age 50, ran her first marathon. She then discovered ultra-running and has been using these as an excuse to explore remote destinations around the globe that few people ever see.

Most recently she completed the Grand Slam Plus with Racing the Planet. This consisted of running five 250K stage races across four deserts: the Gobi in Mongolia, the Atacama in Chile, the Namib in Namibia, Antarctica and, the one non-desert race, a run across the country of Georgia. 

While many people have completed these races, she is part of a small group of competitors (only seven women!) who have completed them in a year's time (OK, slightly longer due to Covid).

***

We first spoke with Beth - Feb 11th 2020 - Running her 1st Marathon at 50, completing the Snowman Trek in Bhutan. 

***

 Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Who is Beth Whitman and what she does
• Speaking with Beth at the end of 2019 where she shared more about running her first marathon and completing the Snowman Trek in Bhutan. 
• Going back to the start of 2020
• 4 desert races - with Racing the Planet 
• Wanting to run these 4races in 1 year (Namib Race (Namibia), Gobi March (Mongolia), Atacama Crossing (Chile) and The Last Desert (Antarctica))
• Continuing to run and train, even when races and borders were getting closed
• Not knowing what was going on, and continuing to hope that the race would go on. 
• Running every street in your city/neighbourhood  
• Having a purpose to get up every day and go running
• The rules of the ‘running every street’
• The mental side of always being ‘on’ while running 
• The challenges of running a tour company during covid
• Dealing with uncertainty 
• Her first race - running Georgia (country) in 2021
• Dealing with stress
• Using mediation and becoming more aware of her thoughts
• Needing to know what was happening and starting to doom scroll
• Becoming more aware of her habits
• Cutting back on caffeine and sugar
• Moving on quickly from each trip/race
• Needing to spend more time in reflection and appreciation for what’s been achieved
• Revenge travel
• Having 7 weeks between the Georgia race and the next ultra in Namibia
• Fuelling ultra marathons being a mostly vegan 
• Magical moments and highlights from running 
• Running in Antarctica and the challenges with the terrain and weather
• The mental struggle and thinking that she wasn’t going to be able to carry on while running in the desert
• What kept her going during the tough times
• How to find out more about Beth and her tours
• Being most active on Facebook
• Final words of advice
• Having something to look forward to 
• The power of making a plan 
• Why you are capable of so much more than you think 

Social Media

Website:

www.WanderlustAndLipstick.com 

www.WanderTours.com 

Instagram:

@bethwhitwa

@wandertours_pics

Facebook: @bethwhitwa

Hey Hey, it's Sarah Williams from the Tough Girl Podcast, and I'm thrilled to share with you my latest solo episode reflecting on my unforgettable journey hiking the 3,000km Te Araroa Trail in New Zealand.

Sponsored by Zoleo #ChallengeWithZOLEO, this episode dives deep into the highs, lows, and everything in between of my epic adventure.

Join me as I address questions from listeners about a wide range of topics, including solo hiking as a woman, hitchhiking, hygiene, nutrition, and more. I share it all.

I'll take you on a journey through the stunning landscapes of both the North and South Islands, highlighting memorable moments like canoeing adventures and breathtaking views on the Tongariro Alpine Crossing.

Whether you're a seasoned hiker or dreaming of your first big adventure, this episode offers inspiration, practical advice, and a glimpse into the transformative power of outdoor exploration.

Listen now and be inspired to take on your next personal challenge or adventure.

***

Show notes

• Intro
• Sponsored by Zoleo #ChallengeWithZOLEO 
• Who am I? 
• The challenge - to hike 3,000km on the Te Araroa Trail
• Planning & Preparation episode 2nd November 2023
• Why it’s not your typical wilderness thru hike
• North Island Stats 
• Questions from listeners, tribe members etc
• Safety for a solo women - men on the trail, wild camping, hitching
• Hitching
• Purist and EFK (Every F***king Km)
• Inov8 trainers - get a 15% discount here 
• Trail Angels V Trail Entrepreneurs 
• Koha V Donations
• Enjoyment of the North Island
• Canoeing 
• Highlights - Timber Trail, Tongariro Alpine Crossing, Colonial Knob Walkway
• Costs from the North Island 
• Reaching Wellington and having a Christmas break
• South Island 1st January 2024 - 6th March 2024
• Planning…. Verses being spontaneous
• Breaking down the challenging days
• Rivers in New Zealand
• Hiking in Wales, Tryfan and Welsh 3000s 
• TA - Navigation and GPS
• Whittakers Creamy Caramel Chocolate 
• Food, resupply, bounce boxes, being gluten free
• Wildlife encounters, sandflies 
• Hygiene - Pee, Poo Periods
• Equipment - loves and hates
• Department of Conservation (DOC) Hut pass  
• Highlights from the trail
• Advice for hiking the trail
• TA Resources page on the Tough Girl Website 
• Final stats 
• Regrets
• Learnings
• What’s next 

Social Media

Instagram: @toughgirlchallenges  

Facebook: @ToughGirlChallenges 

Youtube: @ToughGirlChallenges 

In this episode, we explore Sophie Power's incredible journey from self-professed anti-runner to ultra-runner and advocate for women in racing. Despite her initial reluctance towards running, Sophie discovered a passion for it at 26, leading her to tackle challenges like the Marathon des Sables (MDS) with only nine months of training.

Her journey wasn't without hurdles, especially as a mother of three. Yet, Sophie's dedication to running while pregnant sparked global attention, inspiring women everywhere. 

Fuelled by her experiences, she founded SheRACES, aiming to make racing more accessible for women, advocating for pregnancy deferrals, and breaking barriers.

Sophie's resilience shines through, overcoming setbacks like a coma and memory loss. Her story embodies the power of belief and perseverance. Listen to Sophie now to learn more about her remarkable journey.

***

Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.

 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 

Thank you for your invaluable support!

***

Show notes

• Who is Sophie
• Being an anti-runner
• Not being sporty
• Discovering running at 26 
• Being a good hiker and doing kick-boxing
• Ready to take on a new challenge
• Having 9 months to train 
• Going from zero to ultra 
• The planning and preparation for Marathon des Sables (MDS) in 2010 
• Doing her own research and putting previous experience in planning and logistics to use. 
• Enjoying running and why she does ultras
• Looking to find herself again
• Starting to travel and do adventures at the same time
• Working long hours and running 20 miles max per week
• Running while pregnant and why it was different every time
• The photo that went viral
• UTMB 
• Not wanting to let her 3 year old down
• Not wanting other women to be in her position
• How She Races came about
• Why races should have pregnancy deferrals 
• Wanting to reduce the barriers for women to encourage more women to race
• Surveying over 2,000 women about their barriers and wanting to understand what events can change
• Coming up with guidelines for races
• Not having any free time
• How people can support the work that She Races is doing
• Also focusing on cycling and triathlon
• Why women and girls deserve better
• Running for Team GB and her ultra runner journey 
• Finding herself on the start line of the European championships in 24hr running
• Taking running more seriously after turning 40 and having 3 kids
• Training for a 24hr race
• The mental side of the challenge
• Recovery after races
• Nutrition and fuelling herself during races and recovery
• Being in a coma for 36 hrs
• Dealing with short term memory loss
• Going back to work too soon
• Running with a prolapse
• Mummy MOT
• Emma Brockwell - “why did no one tell me” 
• How to connect with Sophie
• Final words of advice 
• “Believe that you deserve it” 

Social Media

Website:

https://www.sophiepower.com/ 

www.sheraces.com

Instagram:

@ultra_sophie 

@she.races