Tough Girl Podcast

Lindsay Phenix is an ultra runner and run coach based in Los Angeles, California, who has completed more than 140 marathons and ultramarathons combined.

In this episode, Lindsay shares her journey from running with her family as a child to taking on some of the toughest endurance events in the world, including the legendary Badwater 135 in Death Valley. She explains how she progressed from running one marathon a year to discovering her love for 100-mile races, and why endurance, patience and mental strength are key to success.

We dive into the mental side of ultrarunning, exploring how to stay present over 100 miles, maintain focus, adapt when things go wrong and manage the physical and psychological challenges of running through the night. Lindsay also shares practical advice on pacing, nutrition, fuelling, sleep, strength training, recovery and running during your menstrual cycle.

We discuss some of her toughest racing experiences, including the Hurt 100 in Hawaii, breaking her tailbone, and her dreams of taking on iconic events such as Western States 100, Hardrock 100, UTMB and the Tor des Géants.

As a coach, Lindsay explains why the best training plan is the one you can consistently follow, why running needs to be a progression, and how she helps others work towards their own goals.

This episode is packed with practical advice and inspiration for runners of all abilities. Lindsay also shares her thoughts on making running more inclusive and offers encouragement for women and girls who are ready to take a leap of faith and discover what they're capable of.

Listen in to learn more about:

• Building up to ultramarathons and 100-mile races
• Developing the mental strength to keep going
• Pacing, fuelling and managing the unknowns of endurance racing
• Balancing training, strength work, sleep and recovery
• Learning from tough races and setbacks
• Finding the right training approach for you
• Taking a leap of faith and believing in yourself

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Who is Lindsay
• Being based in Los Angles, California
• Originally from Texas
• Being a runner her whole life
• Running with her Dad, brother and cousins on a regular basis
• Why running was a blessing
• Running for her dad's love?
• Why running and sports was a joy
• Never suffering from burnout from running
• Being gracious with herself
• Taking time of from running after races
• Not seeing running as a full career
• Being inspired at 14 by Dean Karnazes
• Wanting to run DeathValley - Badwater 135
• Deciding to run the Houston Marathon
• Running a marathon each year
• Moving to California and how her running starting to snowball
• Why running has to be a progression
• Needing to complete the minimal qualifications
• Her path to running Badwater
• Discovering her sweet spot of running 100 milers
• Running her first 50 miler at the beginning of 2018
• By the end of 2019 she'd run her first 100 miler
• Not being scared of the distance
• Never being the fastest, but knowing she had endurance
• Delving into the mental side of running 100 miles
• The mental focus to hold a race pace over the full distance
• Running a PR 16hrs 23mins (100 miler) running a 9.52 pace and breaking a course record
• Training for mental focus
• Needing to be present in the exact mile you are running
• 4 min run, 1 min walk after 20 miles
• Not wasting time at aid stations or stopping to eat food
• The biggest challenge of doing a 100 miler
• Dealing with the unknowns
• Running the Angeles Crest 100
• Needing to be adaptable in this sport
• Running in the night
• How your mind can start to play tricks on you
• Nutrition and fuelling
• Handling periods while running and racing
• Prioritising sleep
• Running and strength and conditioning
• Ultra the documentary on Apple TV
• Heading back to badwater 2 years later
• The lessons and learning from running ultra marathons
• The toughest race she's run - Hurt 100 in Hawaii
• Breaking her tail bone
• Structuring her races each year
• Why all her races are A races
• The dream race
• Western States 100
• Hardrock 100
• UTMB
• TOR DES GÉANTS
• Her coaching philosophy - Coach Lindsay
• Why it's so personal
• Why the best training is the training that you will do
• How to connect with Lindsay
• Final words of advice to motivate and inspire women and girls
• Why running is inclusive
• Take the leap of faith

Social Media

Instagram: @lindsayphenix

Substack: https://lindsayphenix.substack.com/

Juls Stodel is a writer, long-distance hiker, TGO (The Great Outdoors) magazine columnist, and trustee of the Mountain Bothy Association. Based in Edinburgh, Scotland, Juls has a deep love of history, wild places, and slow adventure.

In this episode, Juls shares the story behind her ambitious Big Bothy Adventure – a journey to visit and spend a night in all 104 Mountain Bothy Association bothies across Scotland. Rather than racing from one destination to the next, Juls embraces a slower, more meaningful approach to adventure, giving herself permission to follow side quests, connect with people she meets along the way, and explore the rich human history woven into the landscape.

We also dive into her experience walking the Wales Coast Path during the storm-filled winter of 2021/22, navigating broken tents, loneliness, river crossings gone wrong, and the importance of asking for help when you need it. Juls speaks openly about working with a therapist while on trail, why there is no one-size-fits-all approach to wellbeing, and how walking has become an important part of her life despite growing up with dyspraxia and never considering herself sporty.

This conversation is full of stories about bothies, kindness, resilience, history, and the joy of exploring at your own pace. Juls also shares practical advice for anyone dreaming of their first adventure, reminding us that the biggest obstacle is often not the world around us, but doubting our own ability to cope when things don't go to plan.

If you've ever been curious about bothies, long-distance walking, or finding confidence through adventure, this episode is for you.

EXPLICIT: One F-bomb dropped! Listener discretion advised.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Who is Juls
• Living in Edinburgh, Scotland
• Working as a columnist for the TGO Magazine (The Great Outdoors)
• Going on a Big Bothy Adventure - visiting all 104 MBA Bothies and staying the night at each one
• Trustee of the Mountain Bothy Association
• Not being a sporty kid and having dyspraxia (which affects your balance and co-ordination)
• Going on long walks and being introduced to the outdoors with her Dad
• Discovering bothy's in her mid-twenties by accident
• Visiting her first bothy close to Hadrian's Wall
• Her love of history and nature
• Why it wasn't going to be a traditional thru-hike
• Giving herself permission to go off on side quests and to join other people on their journey's
• Not wanting to get lonely
• Not wanting her challenge to become a chore or a checklist
• Walking the Wales Coast Path (WCP) over the winter of 2021/22
• Dealing with multiple storms, broken tents, and other challenges
• Getting her equipment and gear from Wild Bounds
• The long boring bits and feeling very isolated
• Doing a lot of hiking previously, especially the UK National Trails
• Long Distance Walkers
• Why she loves hiking
• Dealing with low points on the trail
• Working with a therapist and speaking to them every week while on the WCP
• How a sense of movement can help
• Why there isn't a one size fits all approach
• Why we need to be careful about the conversation around health and healing in nature
• What hiking looks like for Juls
• Starting walking at 9 am
• Why it's not about keeping to the exact route
• Using the route as a guide and being less strict with herself now
• Doing it for the plot!
• The standout moments from the WCP
• Why the Pembrokeshire Coast path was a real highlight
• Meeting people on the trail
• The kindest of strangers
• Walking St Wilfrid's Way (Hexham to Edinburgh)
• Having the opportunity to go and visit all the bothies
• What is a bothy?
• Bothy rules to be aware of
• The Bothy Code - based on respect
• Guirdil Bothy - Isle of Rum
• The people she's met while on the Bothy Adventure
• Leaving postcards at every Bothy
• Doing the Skye Trail the September before
• When things go wrong…
• Snow, sausages and a sled!
• Having an advice column - for TGO Magazine
• The lessons learned from the Big Bothy Walk
• Why the most experience you have, you can find new things to be sacred off
• Cows on the WCP and going on big detours to avoid them now
• Being taken away by the water during a river crossing and having to call Scottish Mountain Rescue to get help
• Needing to do a reset and get new gear
• Heading back when the rains had cleared
• Why you should call Mountain Rescue when you need to
• The power of nature
• Her love of history and where it comes from
• Moving from the Netherlands to the UK
• Joining a young archeologist club and how it inspired her
• The importance of learning/keeping the history of the ordinary people
• History from a number of the bothies
• 100 Scottish Islands Project
• Getting to see other places that she wouldn't get to see normally
• 76 islands done so far
• Having to make a plan to see the islands on the North East Coast of Scotland
• Great joy
• Follow Juls on Instagram
• Many women are curious about starting an adventure but haven't taken the first step yet.
• The biggest barrier is often not fear of strangers or external dangers.
• Instead, it's doubting their own ability to cope when things go wrong.
• Trust that you are more capable than you think.
• When challenges arise, you'll often find the strength and resourcefulness to deal with them in the moment.
• Avoid overthinking every possible scenario before you begin.
• Confidence grows through experience, not by waiting until you feel completely ready.
• You are capable of far more than you give yourself credit for—you just don't know it yet.

Social Media

Instagram: @over_stepping

On 20 July 2026, I set off from Hoek van Holland in the Netherlands, with the goal of hiking approximately 2,200km all the way to Nice on the Mediterranean coast. 70 days later, I reached the finish line after an incredible journey through the Netherlands, Belgium, Luxembourg, Switzerland and France, tackling the French Alps and pushing myself both physically and mentally along the way.

In this episode, I'm sharing the numbers, the stats, the preparation and the reality of taking on a challenge of this scale. From training and planning to wild camping, navigation, food, kit, motivation and the highs and lows of hiking solo, I'm answering your questions and sharing what I learnt along the way.

I also reflect on why I chose the GR5, how I make time for these adventures, how it compares to my previous long-distance hikes, and what happens when you finally reach the finish line and have to adjust to normal life again.

Whether you're planning your own long-distance hike, dreaming about a future adventure, or simply curious about what it takes to walk 2,200km in 70 days, this episode is for you!

So grab a cuppa, get comfortable and join me for a deep dive into my GR5 adventure.

***

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

Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Welcome to the episode
• Who am I and the Tough Girl Mission
• Focusing on the GR5, the numbers, the stats and answering your questions
• How do I make time in my life for doing these walks
• A brief overview of my backstory
• You can listen to other solo reflections episodes (see below)
• How tough girl challenges came about
• Starting the tough girl podcast in 2015
• Taking on my own personal challenges since 2016
• Watch the short film - "TEN"
• Why the GR5
• Doing a trail knowing how much road walking there would be
• Road walking through Holland and Belgium
• Wanting to do the full distance
• Getting the guidebooks from Cicerone
• Checking out the FKT website
• "women have always been 50% of the population, but only occupy around 0.5% of recorded history"
• How long is it, how do I get to the start, how do I get back from the finish
• Training for the GR5
• Putting a plan together with the help of Chat GPT
• Having a base level of fitness
• Incline treadmill walk
• Back to back training days
• Training on concrete
• Doing the Two Saints Way as a Training hike
• The plan to arrive healthy at the start line
• Tracking my training and making tweaks when needed
• Daily stats posts while being on adventures
• Measuring my fatigue levels
• Talking through the numbers
• Total Stats blog post
• Welcome To My Garden
• Hiiker App
• Vitality bits
• Food
• My schedule
• Decompressing on the trail
• Insights from the trail
• Tracking my weight via HUME
• Wild camping and navigation
• Charging electronics
• Motivation tips and tricks
• GR20 vlogs
• Hygiene and washing clothes on the trail
• Battery packs and a fast charge plug
• Essentials for your backpack
• Benefits of a ground sheet
• My 2 fears
• Trainers
• Cooking and being stove less
• Women backpacking resources
• The French Alps
• Adjusting back to normal life
• Gear I would add to my pack
• Do you need to carry a tent
• 4G in the mountains
• Meeting other hikers
• How the hike compares to the Camino hikes and the Appalachian Trail
• Trail Angels…
• Donations
• Direction of travel
• Cooking on trail
• Feeling lonely on the trail
• Adventure blues
• The next adventure
• The best and the worst part
• Would I change anything?
• Vlogs coming soon
• Applying for the FKT
• GR5 info on the TG Website

Previous Reflections/Solo Episodes

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

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

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

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

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

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

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

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

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

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

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

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

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

Social Media

Instagram: @toughgirlchallenges

Facebook: @toughgirlchallenges

YouTube: @toughgirlchallenges

Patrons: https://www.patreon.com/c/ToughGirlPodcast

Hannah Webster is an adaptive CrossFit athlete, writer, and former PR executive who swapped corporate life for chaos somewhere along the Pembrokeshire coast.

Diagnosed with Multiple Sclerosis at 40, she underwent a stem cell transplant to reset her immune system — and has been navigating the unpredictable aftermath ever since. She now competes internationally in adaptive CrossFit, despite significant mobility challenges, including foot drop and what she describes as "one good leg on a good day."

A former marathon runner — with nine London Marathons, two Paris Marathons, and the Médoc Marathon under her belt — Hannah continues to wrestle with the loss of running and the reality of limited mobility, finding new ways to push herself through CrossFit.

Hannah is currently studying for a Master's in Creative Writing and working on her memoir, Still Standing, which blends dark humour with the reality of living in the uncomfortable middle ground between "fine" and "not fine at all." Whether she's training for competition, building a coffee van business, or questioning her life choices mid-workout, she brings honesty, grit, and a healthy dose of sarcasm to everything she does.

Hannah and her husband Neil have recently launched Great Escape Coffee Co. — a refurbished 20-year-old Land Rover Defender serving proper coffee to the Pembrokeshire community, sea swimmers, dog walkers, and anyone in need of a decent start to the day.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Who is Hannah
• 46 years old
• Living in Pembrokeshire in Wales
• Moving after covid
• Being given a life changing diagnosis of Multiple sclerosis (MS)
• Growing up in Cheltenham
• Moving back to Wales for University
• Spending 2.5 years travelling around the world
• Moving to Spain to work on an newspaper
• Always wanting to be a journalist
• Ending up working in corporate PR and getting to travel the world
• Getting diagnosed just before turning 40
• Running loads of marathons and half marathons
• Running a half marathon and having her legs feel like jelly
• Knowing that something wasn't quite right
• Going to see the Doctor a few times and having it put down to stress, travel etc
• Getting referred to see a neurologist and having an MRI scan (December)
• Being called for a 2nd MRI (January)
• Not being able to remember much about the conversation
• The shock and not knowing anyone else who has MS
• 6 years later and still not accepting that she'll never run again
• Discovering CrossFit and all the adaptions that can be made
• Moving to Pembrokeshire during covid
• Struggling to walk - and walking with walking sticks
• Making the best of what you've got and not wanting to be miserable
• Discovering a whole new world of adaptive athletes
• Finding inspiration in everybody else
• Starting to write more, starting to blog more and share her stories
• Starting to connect with others who had MS
• Wanting to make happy memories
• Live is for living and not being totally depressed all the time
• The community of CrossFit and how accepting they are
• Getting to the Adaptive CrossFit Games in Las Vegas
• Coming 4th Globally!
• Having 2 dogs
• Getting sad something and accepting that that will happen
• Dealing with a lot of fatigue
• Under going a stem cell transplant to reset her immune system
• 4 years old!
• Why it's not promoted as a treatment for MS by the NHS
• How it's meant to work
• Having regular MRI scans and hoping that their are no new lesions
• Having a fight on her hands to get BUPA to pay for it
• Having the treatment done in 2022
• It's an extreme treatment with 3 lots of chemotherapy and spending 3 weeks in hospital and having a compromised immune system for about a year
• So far, it hasn't got any worse
• Recovery as an athlete and recovery from intense treatments
• Why there is a mental aspect to recovery
• Learning to rest, doing more yoga and pilates
• Being told at the start that having MS is like having a battery - you only have so much energy and try to spread it out throughout the day.
• Making herself lie down
• Doing a Masters in creative writing
• Writing her memoir as part of her dissertation
• Training her mind
• Sharing on Substack and trying to connect with 'my people'
• Feeling better that she's not alone
• Having her rubbish days
• Going to Wodapalooza in Miami
• Working with an adaptive coach
• Why it's better to have done it rather than not done it
• Starting CrossFit 3 years before diagnosis
• Dealing with foot drop and poor balance
• Trying not to compare herself to who she use to be previously
• Getting the balance right with training, listening to your body and managing energy levels
• Being very stubborn
• Trying to be less harsh on herself and show appreciation to her body
• How the messages get confused in the body and why everybody who has MS has it differently
• Trying her best
• Writing her story and having to learn a new style of writing
• Hoping to get the book done by Christmas, if not sooner
• Needed to get on with it!
• CrossFit goals in 2026 and 2027
• How to connect with Hannah online
• Wanting to connect to people
• Why it might be the best thing that ever happened
• You're not alone—reach out and talk to people you trust.
• Avoid immediately Googling symptoms or diagnoses, as it often leads to worst-case scenarios and unnecessary anxiety.
• Connect with others who have been through a similar experience for support and reassurance.
• Remember that whatever you're facing, it's not the end of the world.
• There are incredible treatments, resources, and people ready to help.
• Lean on the people who love and support you—you don't have to go through it alone.
• Life is short, so focus on finding moments of happiness where you can.
• It's okay to acknowledge that life can be difficult at times.
• Give yourself permission to feel sad, frustrated, or to have a moan when you need to.
• Hold onto hope—better days can still lie ahead.
• Believe that happiness is possible, even after going through tough times.

Social Media

Instagram @hannahjweb

TikTok @hansquesttofukMS

YouTube - @HannahJWeb

SubStuck - @hannahwebster3

Nora used to be a San Francisco lawyer representing workers facing discrimination by their employers -- her dream job! But a few years into her career, Nora found herself experiencing severe burnout while working 60 to 80-hour weeks. Her dream job had become a real life nightmare impacting her physical and mental health and her relationships.

One day, she reached her breaking point and decided she needed a big change. Nora ended a 5-year relationship, quit her job, and left the country on a one way ticket. What started as a career break turned into 3+ years of solo traveling around the world focusing on "hidden gem" and less-traveled destinations. Her favourites so far have been hiking in the Balkans, exploring archaeological sites in Iraq, and eating her way around Georgia.

Nora even started her own tour company hosting adventurous group trips to bring others along with her. Her life at 30 is unconventional and certainly nowhere near where she imagined she would be, but somehow so much more fulfilling.

In this episode, Nora shares the reality behind leaving a high-pressure legal career, the emotional toll of burnout, and what it really takes to rebuild your life from scratch.

We talk about the unexpected freedom—and challenges—of long-term solo travel, how she navigates uncertainty while constantly on the move, and what it means to create a life outside of traditional expectations.

Listen to this episode to hear how one bold decision changed everything, why solo travel can be both confronting and empowering, and how stepping into the unknown can lead to a life that feels more honest, expansive, and free.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Living a bit of an unconventional life at the moment
• Previously working as as workers rights lawyer, based out of San Francisco, California
• Hitting a breaking point 3 years ago with her job
• Realising she was burn out
• Getting out of a long term relationship and quitting her job
• Making the decision to book a one way flight out of the USA
• Travelling to the less travelled places
• Heading off the beaten track - with a focus on outdoor adventures
• Why it was an out of character decision
• Having a 'sliding door' moment
• Deciding to follow a different path
• Why her dream job tuned out to be a nightmare
• How covid changed things for the legal profession
• Being able to work remotely from Columbia
• Needing to make money
• Sharing her travels with her friends and family on instagram
• Having a reel go super viral on instagram
• Going from 1,200 to over 20,000 people following her!
• Starting to connect with brands and being able to monetise her travel blog
• Deciding to start her own tour company about 2 years ago
• Finding the hidden gem destinations
• Trying to keep an open mind and not have strict travel plans
• Being invited to explore ancient ruins in Iraq
• Hiking in the Balkans
• Feeling free in nature
• Waymarking on the trails
• Using Komoot
• Keeping herself fit and healthy while travelling full time
• Being sick while travelling
• Getting the balance right between travel and adventure and not getting burnt out
• The benefits of travelling slower and staying in places for longer
• Saying no a lot more now
• Doing what you actually what to do
• What the rest of the year looks like
• Planning to be in Iraq and Syria at the end of the year - but it does depend on what's happening in the gulf
• Spending 2 months in London
• Being open to what options become available
• Thinking about walking in New Zealand
• Going to Skyscanner to find cheap flights
• Deciding to overland the length of Chile
• The benefits of finding a remote job and how it can open doors for you
• How to connect with Nora on Instagram
• Advice for other women who want to live an unconventional life
• Why the worst thing in life is not being alone
• Why the majority of solo travellers are women
• A radical act of self-love

Social Media

Website: https://via-adventure.com/

Instagram:

@noratheexplorahh

@via.adventure

Alice is a long-distance bike tourer, drone pilot, and freelance creative who designs her adventures around self-imposed rules and unconventional challenges. Based in a van and working with Komoot, she uses cycling as both a mode of transport and a way to deeply explore the landscapes of Britain.

Her journeys are anything but ordinary. In 2021, Alice cycled through every town and village in Sussex, covering over 1,000 miles without leaving the county. The following year, she completed a full cycle of the British coastline.

In 2023, she attempted an even more ambitious challenge—travelling from Shoreham to Oldshoremore in as straight a line across Britain as possible.

In this episode, Alice shares how she first discovered bike touring, what inspired her to take on increasingly creative endurance challenges, and why she is drawn to journeys that combine geography, problem-solving, and adventure. She talks about life on the road in a van, the logistics behind her rides, and the realities of planning multi-week cycling expeditions using everything from paper maps to GPS apps.

We explore the highs and lows of long-distance cycling, from wild camping and weather challenges to moments of complete freedom on remote coastal routes. Alice also reflects on what she has learned from designing her own rules for adventure, and why letting go of perfection has opened the door to more meaningful experiences.

Listen to this episode to hear how cycling can become a creative practice, why the UK is full of endless adventure opportunities, and how setting your own rules might just be the best way to explore the world.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Being based in a van
• Originally from South West London
• Self employed as a drone pilot and freelancing for Komoot
• Her love for cycling and using if for her main mode of transport
• Getting interested in bike touring
• Finding out about cycling from Lands End to John O' Groats (LEJOG)
• Finding out you don't need to be an athlete to cycle these massive distances
• Magical moments from her LEJOG Trip
• Doing it with paper maps pre smart phones
• Making a lifestyle decision to become self employed
• Enjoying the freedom it gave her
• Cycling during covid - staying local in Sussex
• The Sussex 1000 challenge
• Wanting to cycle the coast line of Great Britain
• The reason for the name yellow vello
• Loving the colour yellow
• Starting to work with Komoot
• Having to postpone the cycle trip around GB for 2 years
• Wanting to see more of her home country
• Being guided by a silly set of rules
• Stick as closely to the coastline as possible
• Not cycling islands unless there was a bridge
• Wanting the GPS to look as close as possible to the outline of GB
• Going clockwise
• Why Devon and Cornwall were the hardest parts
• Planning for the trip
• Wanting to compete the trip in 80 days - with no days off
• Having a bivvy bag but planning to stay in accommodation
• When things go wrong and you end up sleeping on the beach
• Spending just under £4k on accommodation
• What it was like day to day
• Being able to enjoy it and relax into the ride
• Taking photos and filming the trip
• Post admin that still needs to be done!
• Did the dream match the reality
• Why it was the best thing she's ever done
• Not having any really low days
• Being very lucky with the weather
• How the weather can impact your trip
• Why the North West Coast of Scotland was incredible
• 340 degrees North
• The Bryson Line
• Book: The Road to Little Dribbling: More Notes from a Small Island: 1 By Bill Bryson
• The challenges of cycling on some of the bridle ways and why there was a lot of pushing
• Having the confidence to wild camp
• Getting back home after the finish
• The lesson learned from these trips and adventures
• Not worrying as much
• Using cheap bikes, buying food from supermarkets
• If you've got an idea that is stuck in your head - that's your gut instinct saying you should do it
• Loving van life
• Looking to find a base at some point
• Future adventures and plans
• Wanting to see more of the UK
• Maybe Ireland?
• Doing a perfect circle around London or maybe a flower shape?
• How to connect with Alice on social media
• yello.ve
• Start with something small, don't worry too much about things
• The things you worry about don't tend to happen, so don't waste your time worrying
• Don't worry too much about how other people do things - there is no wrong or right way
• Everything is really personal
• Be confident and go for it!
• Why it's always great to go outside your comfort zone. The more you do that - the more adventures you go on.

Social Media

Website: http://www.yellovelo.co.uk/

Instagram: @yello.velo

Anna Wells is a mountaineer, former doctor, and outdoor instructor based in Inverness, Scotland. Her life has been shaped by a deep love of the mountains, beginning with indoor rock climbing at the age of 12 and growing through years of study, sport, and exploration.

Although she followed a traditional academic path—studying maths and medicine and later working as a doctor—Anna eventually realised that her true passion lay in the outdoors. After time spent living in Chamonix and working as a mountaineering instructor, she made the decision to leave medicine behind and pursue a life more aligned with her values and love of adventure.

In this episode, Anna shares her journey from medicine to the mountains, including her time competing in ice climbing, navigating injury, and rethinking what a fulfilling life looks like. We dive into her incredible Winter Munro Round in Scotland, inspired by Martin Moran, where she took on the challenge of climbing all 100+ Munros in winter conditions over just a few months.

She talks about the realities of spending long days in the mountains, averaging multiple Munros per day, dealing with weather, injury, nutrition, motivation, and the mental challenges that come with endurance adventure. Anna also reflects on the kindness of strangers who supported her along the way, and the importance of flexibility, self-belief, and listening to your body.

More recently, Anna has stepped into a new chapter of life as a mother, exploring how adventure, skiing, and time in the mountains can evolve alongside motherhood.

Listen to this episode to hear what it takes to leave medicine for the mountains, how a Winter Munro Round pushes both body and mind, and why thinking outside the box can lead to a life that feels truly your own.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Who is Anna
• 36 years old
• Based in Inverness in Scotland
• Currently on maternity leave
• Her love for adventure and being outside
• Growing up in Inverness and not coming from a particularly outdoorsy family
• Starting indoor rock climbing at 12 years old and falling in love with the sport
• The Girl Guides and the Duke of Edinburgh Scheme
• Being addicted to rock climbing and feeling everything click
• Her progress in the sport
• Meeting more like minded people at university in Aberdeen
• Being a student for 9 years - studying Maths for 4 years and doing a medical degree for 5 years
• Deciding to leave medicine after 2 years of working as a doctor and moving in a different direction
• Spending 2 years living in Chamonix
• Deciding to give up her license to practice medicine
• Wanting to focus on ice climbing competitions
• Dealing with a shoulder injury and not being able to climb that hard
• Take a year and don't force yourself to make any decisions
• Starting to consider a career in the outdoors
• Wanting to live a life that makes you happy
• Thinking more about confidence
• Working as a mountaineering instructor for a number of years
• Wanting to do the IFMGA but deciding against it
• Wanting to climb the Munro's in Scotland
• Moving to Edinburgh and working in a bank as a data analyst
• A Winter Munro Round….
• Inspired by Martin Moran who was the first to do this over 1984/85
• Starting to think about getting 3 months of unpaid leave
• Deciding in the October and starting in December
• Figuring out the first 100 munro's
• Doing 65k and 4,400 m of ascent and being out for 19 hours
• Doing an average 4.4 munro's per day
• Putting out a message on social media looking for help with accommodation
• The kindness of strangers
• Having a lot of self confidence with navigation, make sensible decisions and look after herself
• Wondering if she would keep wanting it
• Injury, weather and not wanting it anymore
• Feeling low on motivation during her menstrual cycle
• Dr Stacy Simms on the Tough Girl Podcast
• Dealing with the low moments and keeping on walking
• When your mood is low - walk with friends
• Finding it logistically a lot easer to be on her own
• Having a few foot issues
• The magical moments from the experience
• Writing her book - Breaking the Snowline
• Nutrition and eating on the mountains
• Getting addicted to Lucazade
• Gear and making risk based decisions
• Having an emergency bag - that went with her everyday
• Working with Alpkit
• Wearing trainers and waterproof socks and why it worked for her
• Motherhood, mountains and adventuring with a new baby (Fergus)
• Having different parameters for what a day in the mountains looks like
• Getting back to skiing and the mountains quickly
• How to connect with Anna online
• Final words of advice for other women who want to spend more time in the outdoors
• Start thinking outside the box

Social Media

Website: https://rocksandtrails.com/

Instagram: @rocksandtrails

To buy my book: http://shop.rocksandtrails.com/

Natasha is a year-round wild swimmer, qualified Stand-Up Paddleboarding instructor, freelance travel writer, and outdoor adventurer with a deep love of water in all its forms. Based in Suffolk, she is also a volunteer for the Bluetits Chill Swimmers and an Ordnance Survey Champion.

Natasha's journey into the outdoors began early, swimming in the sea as a child, but like many people, her connection to sport and adventure faded during her 20s and 30s. It wasn't until her 40s that she rediscovered the water, found her community, and stepped into a completely new chapter of adventure.

In this episode, Natasha shares how she went from feeling like she wasn't "outdoorsy" to becoming immersed in wild swimming and paddle boarding, including getting involved with inclusive swimming communities, discovering cold water swimming, and building confidence in outdoor spaces. She opens up about being diagnosed as autistic in her 40s, and how understanding herself better helped her find her tribe and her confidence.

We also talk about her progression into Stand-Up Paddleboarding, from early lockdown experiments to completing endurance challenges such as the Race to the Castle, and preparing for a 162-mile coast-to-coast SUP journey across England. Natasha shares what it's really like training around work and family life, the realities of cold water swimming, and why time on the water has become so important for her wellbeing.

Alongside her adventures, Natasha is also the author of the upcoming guidebook Swimming Wild in London and South East England, featuring 100 incredible swimming spots across beaches, rivers, lakes, lidos, and hidden wild locations.

Listen to this episode to hear how Natasha found confidence through cold water and community, why it's never too late to become an adventurer, and how simple steps—like saying yes and asking for help—can open the door to a whole new way of living.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Who is Natasha
• 46 year old adventurer and Mum of three
• Passionate year round wild swimmer, outdoor adventurer, and freelance travel writer with a deep love of all things water
• Living in Suffolk
• Swimming in the sea from a young age
• Moving out to a small village into the countryside, which was 5 mins from the seaside
• Not being involved in sports or the outdoors in her 20s and 30s
• What changed in her 40s?
• Making new friends when your older
• Being shy when she was younger
• Discovering she was autistic about 5 years ago
• Finding the swimming and outdoorsy community
• Feeling like she has found her tribe
• Getting into paddle boarding during lockdown
• Being introduced into wild swimming but not really enjoying it at first
• Setting up a local group for The Bluetits
• Joining the Adventure Queens and attending a camp out
• Saying her adventure idea out loud for the first time
• Applying for the Adventure Queens Grant
• Wanting to paddle board in Finland and experience the endless summer
• Not having any idea on how to plan her adventure
• Working with Gee Jackson as her mentor
• Feeling overwhelmed by all the advice out there in relation to multi-way adventures
• Struggling to find advice about doing a multi-day adventure on SUP
• Planning to visit 4/5 islands and how plans changed over time
• Being worried about feeling lonely
• Not thinking she was an outdoorsy person
• The barriers for women to get into water sports
• Becoming an ambassador for This Girl Can, Suffolk
• Writing her first guide book about Wild Swimming - with Vertebrate Publishing
• Common misconceptions about swimming in London
• Why swimming in Canary Wharf is one of her favourite swim locations
• How it works with access rights for swimming in England
• The Outdoor Swimming Society
• The do's and don'ts of getting into water
• Why you always swim with a buddy
• Entering into different events
• Winter Swimming World Championships
• What it feels like to swim in cold water
• Deciding what challenge to do next
• Following adventurers and outdoorsy people on social media
• Doing the Race to the Castle - 25 mile paddleboarding race on the River Trent with a cut off time of 9 hours
• Winter training and fitting training into her life
• Working with an elite paddle board racer—Emily King
• Why it was about time on the water
• Using an ironing board instead of a standing desk
• The next adventure and paddle boarding coast to coast across England (162 miles over 9/10 days). Going from Liverpool to Yorkshire
• Being supported by RED Equipment
• Meeting up with Jo Moseley
• Fundraising for the Canal and River Trust
• How to connect with Natasha and follow along with her adventures
• Advice for other women who want to take their next step into adventure
• Just try it, and if you're unsure, ask for help
• Follow people and get inspired

Social Media

Website: https://www.natashasoneseditorial.com/

Instagram: @natashastarseeker

Book: Swimming Wild in South East England. Over 100 of the best outdoor swimming spots in London, the Home Counties and the Isle of Wight

Sylvia Malan-Gonzalez is a Fat Positive Hiker from Portland, Oregon, on a mission to show that hiking really is for every body.

Although she enjoys being active, Sylvia didn't fall in love with hiking straight away. Getting started wasn't easy. Finding affordable gear that fit, overcoming self-doubt, and navigating the outdoors in a body that isn't often represented in the hiking world all presented their own challenges.

Instead of giving up, Sylvia set herself a simple goal: hike twice a month. One trail at a time, she built confidence, found supportive communities, discovered the gear that worked for her, and eventually climbed Mt. St. Helens—proving to herself that she was capable of far more than she ever imagined.

In this episode, Sylvia shares what it means to be a Fat Positive Hiker, why she embraces body neutrality over chasing weight loss, and how learning to trust herself has transformed both her relationship with the outdoors and with her own body.

We also talk about overcoming fear, dealing with judgement, finding hiking partners, using hiking poles, building strength in the gym, and why losing your hiking mojo doesn't mean your adventure is over.

Whether you're completely new to hiking, returning after time away, or simply looking for encouragement to take that first step, Sylvia's story is a reminder that the outdoors belongs to everyone.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Growing up and living in Portland, Oregon, USA
• 39 years old
• English teacher
• Married for 29 years
• Half white and half Latina
• Growing up in a very creative environment
• Her parents running - Miracle Theatre Group!
• Getting to go to Outdoor School and spending time in nature during Middle School and High School
• Working as a Youth Counsellor
• Not liking hiking at first
• Liking being active and going for walks
• Trying to get into hiking and struggling at first
• Not being able to get the gear
• Setting a personal goal other hike twice a month
• Figuring out what gear worked for her and her both
• Using athletic gear that she used for the gym
• Starting to read more about what clothes she would wear
• The basic essentials you need to take with you
• First aid, electrolytes
• The lack of brands for plus size people
• How the market for making clothes for bigger people is no longer there anymore
• Thicket
• Wonder Outdoors
• Being a Fat Positive Hiker and what that means
• How the body positivity message has changed via influences over the years
• Centering herself in body neutrality
• Not wanting to focus on weight loss
• Loving yourself and losing weight are two separate entities
• Loving yourself no matter what stage you're at
• Seeing health at every stage
• Setting a personal hiking challenge
• 52 Hike Challenge
• Founded by Karla Amador
• Using hiking poles and how they helped her
• Finding other people to go hiking with
• Using All Trails
• Oregon Hikers
• Sharing and tracking your hikes
• Building a hiking community
• Making friends through the hiking community
• Being held back by fears
• Overcoming fears and the lessons learned along the way
• Climbing Mt. St Helens
• Being a fat person and being afraid of getting hurt
• Judgement from other people
• Being encouraged by her friend to climb Mt. St Helens
• What is the real fear
• Why it is more of a mental thing
• Losing hiking mojo and how to handle that
• Setting hiking goals for 2026
• Leading group hikes
• Getting into strength goals
• Going backpacking and camping!
• Sharing on Instagram
• How to connect with Sylvia
• Final words of advice
• "You can do hard things and still have fun while you're doing it. Who cares what people think of you? This is your life. Don't be afraid."

Social Media

Instagram: @SilverMTNGoat

Helen Watson is a traveller, writer, and conservationist based in the Scottish Highlands. Born in Scotland and raised in Switzerland, she has always been drawn to adventures that are both physically and culturally challenging.

In 2009, shortly after completing her PhD, Helen and her husband Ed set off on an extraordinary bicycle journey from Scotland to China. Over the course of a year, they cycled 15,000 kilometres across Europe, the Middle East, Central Asia, and China, following sections of the ancient Silk Road and relying on paper maps, curiosity, and the kindness of strangers.

The journey took them through countries including Syria, Iran, and the Central Asian 'Stans', where they experienced incredible hospitality and forged meaningful connections with people from vastly different cultures and backgrounds. The trip would later inspire Helen's first book, Tea and Grit: A Bicycle Journey along the Silk Road, published in January 2026.

In this episode, Helen shares the spark behind the adventure, the logistics of planning a long-distance cycle journey, and the realities of life on the road. We discuss what it means to become comfortable with discomfort, the privileges and challenges of travelling as a woman, and how her experiences in Syria took on a new significance in the years that followed during the refugee crisis.

Helen also reflects on the importance of storytelling, why she felt compelled to write her book, and the lessons she has learned from a life shaped by travel, endurance, and human connection.

Listen to this episode to hear about cycling 15,000km along the Silk Road, the generosity of people across cultures, and why stepping just outside your comfort zone can lead to the most transformative 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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Being based in the Scotland Highlands
• 2009/2010 - cycling from Scotland to China
• Being born in Scotland and moving to Switzerland at 5 years old
• Going to St. Andrews for University
• Speaking; English, Swiss-German and German
• Growing up in Switzerland and spending time in the outdoors
• Growing up with a lot of cultures
• Wanting to take on this adventure and where the spark came from
• Being interested in long distance journeys
• Being inspired by Ffyona Campbell
• Walking some long trails in New Zealand
• Meeting her husband Ed at University
• Wanting to do a longer trip after marriage
• Heading off after she fished her PhD
• Studying genetics of the red deer in Scotland
• Applying the lessons learned from studying for her PhD to planning the cycle ride
• Learning endurance from her PhD
• The logistics of getting visa's
• Not wanting to set a specific route in advance
• Using paper maps and making route decisions as they went
• Making some radical route decisions and deciding to go to Syria
• Why it was one of the best decisions she's made (apart from marrying Ed!)
• The route - Scotland - Newcastle - Holland - Germany - France - Switzerland, Austria, Hungry, Serbia, Croatia, Albania, Greece, Syria, Turkey, Iran, the Stans…to China
• Spending 2 months cycling around China
• The reality of what it was like being on the road
• Loving the experience most of the time!
• Meeting different people and experiencing hospitality in different countries
• Getting to the deeper levels of connection with people
• Becoming comfortable with being uncomfortable in awkward social situations
• The privilege of being a woman while travelling with her male partner
• Getting to experience the best of both worlds
• What being a feminist means
• The amazing women who are fighting against oppression around the world
• Gender roles while travelling as a couple
• Having a love for writing
• Keeping a journal to document the journey
• Feeling depressed with what happened in Syria
• Doing volunteer work related to refugees
• Wanting to tell the story of the people she met
• The Arab Spring and the refugee crises
• Community Refugee Sponsorship
• The book being released in January 2026 - Tea and Grit: A Bicycle Journey along the Silk Road
• The point she wanted to make with the book
• Wanting to go on the same trip again
• How to connect with Helen
• Final words of advice and wisdom for other women who want to take on an adventure or challenge
• Start with something that is a little bit outside your comfort zone and build up
• Break it down

Social Media

Website: https://www.helenwatsonwriting.com/

Instagram: @helenwatsonwriter

The Book: Tea and Grit: A Bicycle Journey along the Silk Road

Gaby Dijkstra is an outdoor enthusiast, solo traveller, and researcher with a passion for remote mountain environments. Whether climbing, skiing, or paragliding, she feels most at home in the mountains and has travelled to all seven continents, breaking barriers as a solo female adventurer.

After years of working in education and girl empowerment projects, Gaby became increasingly curious about the construct of gender and how societal expectations shape our behaviours, opportunities, and experiences. This curiosity ultimately led her to pursue a PhD at Rotterdam School of Management, designing her own research project to investigate the role of gender in extreme environments.

In 2024, Gaby spent 191 days in the Himalayas, including 132 days living on the mountains, conducting fieldwork during a full climbing season in Nepal. Her research explored the role of gender in the extreme mountaineering industry, particularly among the people who work and operate in these challenging environments.

Along the way, she joined a commercial expedition to climb Ama Dablam, visited the Khumbu Icefall and the Manaslu region, and was invited to take part in an exclusive winter expedition to Annapurna I. Through interviews, observations, and lived experience, Gaby gathered what she describes as "a mountain of data" on how gender norms continue to shape the culture of mountaineering.

In this episode, Gaby shares what she learned from her time in the Himalayas, why the traditional heroic narrative of mountaineering can be harmful to both men and women, and how understanding gender as a social construct can help us rethink leadership, decision-making, and belonging in extreme environments.

Listen to this episode to learn about conducting a PhD in one of the world's most challenging landscapes, the hidden gender dynamics within the mountaineering industry, and why talking to other women and pursuing your curiosities can open doors to entirely new 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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Living in Amsterdam, Netherlands
• 37, freelancer and researcher
• Having a background in sports management
• Using sports to help society tackle challenges
• PhD at Rotterdam School of Management
• Designing her own study project - the role of gender in extreme environments
• Gender as a social construct
• How social constructs can limit us in who we are and how we behave
• What is appropriate behaviour for societies gender expectations
• Study something that is interesting for you
• Looking at gender and not understanding the construct
• Loving all types of outdoor sports.
• Being most happy when in the mountains
• Where are all the women - always being surrounded by men
• Starting to work in leadership project. Girl empowerment projects.
• Introducing girls to sports
• Getting frustrated and wanting to learn more about the construct of gender
• Wanting to know how this plays out in extreme environments
• If there are no obstacles - where would you like to go for your PhD?
• Wanting to go back to the Himalayas
• 191 days in the field, spending 132 days on a mountain
• Conducting fieldwork in the mountains of Nepal for a full climbing season
• Looking at the role of gender in the climbing industry - especially for people working in the mountains
• Studying only from the Nepal side
• Taking part in a commercial climbing expedition - climbing Ama Dablam (6,812 metres (22,349 ft))
• Doing a participant observation study - What it means to be a client in the industry
• Being invited to join an exclusive winter expedition - visiting Annapurna I
• Visiting the Manaslu Region
• Vistiting Mt. Everest and the Khumbu icefalls
• Speaking with women climbing and working
• The lessons and learning from the research - having "a mountain of data!"
• Her PnD based on three articles
• The first article based on doing a discourse analysis based on 100 years of expedition reports - looking at gender norms and how they can be identified
• The 2nd and 3rd articles based on her experience
• Looking at the theory of sense making, decision making
• Not looking at the different between men and women
• The heroic sense of mountaineering - the summit above all else….
• The traditional norms and how it can harm both men and women
• Women being extra tough on other women
• How to connect with Gaby to find out more about her work
• Wanting to be outside rather than on social media
• Words of advice for other women who want to purse their interests
• Talk to other women

Social Media

Website: https://www.sportsleadership.nl/

Linkedin: https://www.linkedin.com/in/gabydijkstra/

Holly Budge is a global keynote speaker on risk, innovation, and human potential, operating at the intersection of conservation, science, and bold ideas. As an Everest summiteer and the first woman to skydive Everest, she now focuses less on surviving extremes and more on solving the complex conservation challenges shaping our future.

As founder of international NGO How Many Elephants and World Female Ranger Week, Holly explores how nature, technology, and innovation can work together to design smarter systems, from using bees as bio-engineers to reduce human-elephant conflict in Africa, to empowering women as front-line wildlife rangers. Her work has reached over 500 million people globally, been featured in Forbes, and praised by Sir David Attenborough.

In this episode, Holly shares powerful insights from her journey between extreme adventure and global conservation work, including how her definition of risk and purpose has evolved over time.

We dive into the real-world impact of wildlife conservation projects, from elephant corridors and bee-based deterrents to the rise of female ranger teams protecting some of the world's most vulnerable ecosystems.

Listen to this episode to hear how adventure can become a force for global change, why women are reshaping the future of conservation, and what it takes to turn bold ideas into real-world impact at scale.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Who is Holly
• Being an adventurer and passionate conservationist
• Founder of How Many Elephants, Wildlife Positive Travel and World Female Ranger Week
• First speaking to Holly March 26th 2019 on the Tough Girl Podcast
• Recap on what was discussed on that episode
• Deciding to move to New Zealand in 2019
• Training for the Coast to Coast Race
• Learning how to kayak especially for this race
• Getting over her fear of fast moving water
• Doing a training course and getting to a Grade 2 whitewater certification
• Doing the challenge solo and being supported by her mum at the checkpoints
• Working on her charity - How Many Elephants
• How have things changed for the elephants over the years
• How poaching numbers have come down
• Human elephant conflict and how it has increased over the years
• Partnering with an NGO in Tanzania
• Elephants being scared off bees and creating elephant corridors
• Dr Lucy King
• Why it works differently in Asia
• How her definition of adventure has changed over the years
• Heading out with armed rangers
• Creating world female ranger week in 2021 and how it's gotten bigger and bigger every year
• Reaching over 500 million people!!
• The importance of women in these roles
• Why it matters that women are involved
• The Black Mambas - the all female anti -poaching team
• Women are proving to be way less corruptible than men
• June 23rd - 30th - world female ranger week - same week - every year
• How it has evolved to - Women in conservative
• Amanda Dungeon - Ambassador - world female ranger week
• Listen to Amanda on the Tough Girl Podcast
• The goal of getting the untold stories out there
• Connecting donors and their money to the right projects
• Conservation without funding is just conversation
• Needing to be able to track and measure the money and the impact
• Making her money via speaking events at corporates and conferences
• Looking at sustainable tourism - with Wildlife Positive Travel
• Why every year is different
• Moving into a camper van and planning to drive to New Zealand
• How does it work with her husband?
• Training for the Montane Arctic Spine Race (290 miles)
• Cold weather experience and training
• Training with Chat GBP
• How to connect with Holly on social media
• Putting herself into more uncomfortable situations
• Final words of advice and wisdom for other women who want to get outside their comfort zone
• Think Tall - Start Small
• Get prepared
• Win or Learn
• Smile through the pain
• A positive mindset is a resilient mindset

Social Media

Holly Budge Website: https://www.hollybudge.com/ Instagram: @hollybudge LinkedIn: https://www.linkedin.com/in/hollybudge/ Wildlife Positive Travel Website: https://www.wildlifepositivetravel.com/ Instagram: @wildlifepositivetravel

How Many Elephants Website: https://howmanyelephants.org/ Instagram: @howmanyelephants

World Female Ranger Week Website: https://www.worldfemalerangerweek.org/ Instagram: @worldfemalerangerweek

Devin Brown is a Minneapolis-based paddler and founder of Sovereign Waters, an emerging organisation focused on connection, access, and purpose through time spent on the water.

In 2024, Devin set out on an ambitious source-to-sea journey along the Mississippi River, paddling 1,025 miles before high water forced an early end to the expedition. What remained was not failure, but a powerful experience of resilience, learning, and deep connection to the river and herself.

Her journey into paddling began long before that expedition, rooted in childhood summer camps, early experiences on the water, and a growing understanding of how time in nature supports her mental health. Over the years, she developed her skills step by step, eventually building the confidence to attempt one of North America's great river journeys.

In this episode, Devin shares the realities of endurance paddling, from long days in the rain and logistical challenges on the Mississippi to moments of fear, uncertainty, and unexpected support from "river angels" along the way. She also opens up about feeling like one of the only women on the water, and why creating more inclusive access to paddling has become central to her mission.

We explore the founding of Sovereign Waters, her vision for helping more people connect with rivers in ways that feel safe and empowering, and why building community around water is essential for both wellbeing and environmental connection.

Listen to this episode to hear what it really takes to learn endurance one stroke at a time, why connection to rivers can be life-changing, and how one woman is working to bring more people—especially women—into the world of paddling and wild water.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Who is Devin
• Living in Minneapolis in Minnesota
• Being a passionate paddler and loving spending time on the water
• Spending her early years going to summer camps
• Learning that kayaking was essential for her mental health
• Moving to the twin cities
• Sending out on her long term goal of paddling the Mississippi River
• The freedom on being on the river and the river angels
• Learning to paddle at a young age
• Frost Valley YMCA
• Her love for nature and developing independence
• Being a counsellor in training and becoming a trip leader
• Making connections with local organisations
• Wanting to connect people to the Mississippi River
• Founding Sovereign Waters to get more people on the water in ways that feel comfortable for them
• The war on water in Minnesota
• Needing people to fall in love with the natural world
• The story of getting to the start line of paddling the Mississippi River
• Thinking more and more about the Mississippi River
• Source to Sea and why it was going to be her one day
• Making a career change to a massage therapist
• Being supported by her community
• Not being able to afford to go paddling
• Getting back to the river during covid
• Mississippi River Paddle Share
• Feeling like the only women paddler
• Building up her endurance with paddling
• Working with a personal trainer
• The logistics of paddling the river
• Having 55 days for the paddle
• Feeling unsafe while on the river
• River angels
• Being on the water day after day and why it was incredible, but also frightening and traumatising
• Planning to paddle again in 2028 - depending on the political climate
• The film - Mother River
• Introducing paddling to her son
• The journey down the Mississippi River
• Spending the first 3 weeks paddling in the rain
• Knowing it was time to stop paddling
• Following her gut instinct
• Not having classic adventure blues
• Plan for time after adventure to reflect
• How people can connect online
• Final words of advice (apart from just do it!)
• Connect with other women who want to get dirty, grungy and empowered to do things outside
• Building sisterhoods around nature
• Get out there - make a plan and ask people to go with you
• Make your spirit happy

Social Media

Website: https://sovereignwaters.org/

Instagram: @afrodiskayak

Gina Johansen is a Swedish-born endurance athlete, adventurer, and a track work rider based in Sydney and Norway. She is currently preparing for a world record attempt to become the fastest woman to ski solo and unsupported to the South Pole in 2026.

She grew up on a horse farm in Sweden, where her love for horses and the outdoors began early. Gina spent eight years riding trackwork for leading Thoroughbred racing stables in Australia and is now back riding racehorses in Sydney alongside her polar training.

Her previous expeditions include becoming the first woman to cross Lake Baikal in Siberia solo by foot, skiing solo from North Cape to Jäckvik, crossing Svalbard on skis, cycling 2700km from Sydney to Cairns, and hiking the full length of Norway with her partner and their dog. She also spent eight years living near North Cape, the northernmost point of Europe, training in extreme Arctic conditions.

Through her journey, Gina hopes to inspire others—especially women—to push beyond their limits, take on big challenges, and discover what they're truly capable of.

***

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

Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• From Sweden originally
• Being based in Northern Norway (North Cape) for the past 8 years before moving to Sydney in December 2025
• Riding racehorse in the early morning and training for her South Pole Expedition in the afternoon
• Her goal - to ski solo and unsupported to the South Pole, attempting to break the women's speed record
• Gina shared her story on the Tough Girl Podcast - April 28th 2020 - Walking 3,000km the length of Norway, plus a solo crossing of Lake Baikal in Siberia
• You can listen to that episode HERE
• What's been going on in the past 6 years
• Living in remote mountain areas doing a lot of skiing, hiking, hunting and dealing with a lot of injuries
• Trying to work on the financials to pay for the expedition
• Doing training expeditions and building up her skills
• After the Lake Baikal expedition in 2019 - starting to think about the next big challenge
• Always wanting to go to Antarctica and the challenges of doing a solo expedition
• Wanting a real test - both physically and mentally
• The last 4 years being focused on the expedition
• Dealing with injuries and set backs along the way
• Struggling to get the financial support to make it possible
• US$95,000 plus costs for equipment and flights
• Needing to be ready fitness wise and mentally
• What the planning looks like to plan an expedition of this size
• Trying not to get overwhelmed with the size of the challenge
• Taking some time out - to reset
• Dealing with two stress fractures
• Wanting to understand why she was getting stress fractures
• Doing the rehab and keeping fit
• Having smaller projects to focus on and having things to look forward to
• Working with a coach
• Starting at 5am and riding horse for 4.5 hrs
• Trying to eat a lot and not being afraid of eating fast carbs
• Handling set backs
• Working with a physio
• Focusing on staying positive
• Doing a crossing of Svalbard from East to West with a team of women
• Being in an environment with polar bears - needing to take on night watch shifts to keep the camp safe from polar bears
• Mentally preparation before the challenge
• Knowing it will hard and lonely
• Also understanding it will be very tough
• Focusing on the goal and being so motivated to reach it
• Discipline
• The pain of disciple is lighter than the pain of regret
• The importance of socialising with friends - but organising this around training
• If you want to achieve anything, you've got to put in the work
• Showing up even when you don't feel like it
• Needing to make the final payment by August, and send the equipment over in September
• Trying to get sponsorship from corporate and individuals
• Meeting the right people
• How to connect with Gina
• Final words of advice for women who want to step outside their comfort zone
• When things go wrong, that is when the best stories are created!

Social Media

Website: https://www.ginajohansen.com/

Instagram: @Ginajohansen91

Facebook: https://www.facebook.com/ginajohansen91

Denise is part of a team of women who have just successfully rowed 3000 miles, unsupported, across the Atlantic Ocean as part of the 'World's Toughest Row'. Rowing 12 hours a day for over 50 days, Denise drew on decades of experience from white water and sea kayaking, alongside years spent as an outdoor instructor.

Driven by a deep belief that adventure belongs to everyone, Denise champions the visibility of women in outdoor spaces. She's passionate about showing that ordinary women can achieve extraordinary things, and that authentic role models have the power to inspire the next generation of adventure-loving women.

In this episode, Denise shares what it really takes to row across an ocean, from raising the funds and building the right team to coping with exhaustion, fear and the mental challenges of spending 50 days at sea.

She opens up about the power of mindset, learning to be kinder to herself, and why focusing on what you can control can make all the difference in the toughest moments.

Listen to this episode to discover how adventure can transform your perspective, why saying yes to opportunities can lead to extraordinary experiences, and why Denise believes that adventure truly is for everyone.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Who is Denise
• Working as a Lecturer at the University of Wales, Trinity St Davids
• Being based in Pembrokeshire in West Wales
• Growing up in the South of England in Wiltshire
• Her early years and not coming from an outdoorsy family
• Getting into slalom kayaking
• Her journey to becoming a lecturer
• Studying sports science at university
• Moving from kayaking into rowing
• After graduation and not knowing what she wanted to do
• Working at the National Water Sports Centre
• Finding her community of people
• Deciding to go traveling for the next few years
• Having an innate desire for freedom
• Being quite risk adverse
• Struggling with predictability
• Needing moments of real significant change in order to feel alive
• Saying yes to opportunities
• Putting one foot in front of the other and seeing the positive in things
• Rowing across the Atlantic Ocean and where the idea came from
• Being inspired by Jasmine Harrison
• Taking it from a dream/opportunity to making it happen
• Spending a year trying to get a crew together
• Not being able to get people to commit
• Starting to ask people again in January 2022
• Getting the crew together
• Raising the funds to pay for the row
• Why it was a 3.5 year process
• Working as a team and all bringing their best to the table
• Keeping motivated through the tough challenging moments
• Being able to rely on the team for support
• The start line and feeling a sense of relief
• When the nerves started to kick in a few days before setting off
• Journalling
• As the skipper feeling responsible for keeping the girls safe
• Starting the process of writing a book
• Not sleeping for 2 nights before the row
• Heading out in big conditions
• The simplicity of surviving
• When the nerves disappeared
• Why the row was the best form of CBD - Cognitive behavioural therapy
• Being forced to confront her thought processes
• Feeling so tired and physically exhausted
• Not having the space for anything that drains energy
• Seeing the positives in the situation and asking for help
• Learning acceptance while on the row
• The challenges from week 6
• Focusing on what you can control during the row
• What is my attitude, how am I talking to myself
• Being kinder to myself
• The team dynamics and how the tough situations were handled
• Working with an emotional performance coach
• Stop talking to my friend/yourself like that
• The power of self talk
• Seeing land for the first time and getting to the end of the challenge
• The final push at the end
• Picturing the finish line in her mind
• Being the first all welsh, women team to complete the row
• Singing the national anthem on land after 50 days on sea
• Adapting back to reality and getting back to 'normal' life
• Wanting to leave a legacy
• How to connect
• Merchedymor - Women/girls/sisters of the sea
• Final words of advice for other women who want to step outside their comfort zone
• Why it's about mindset

Social Media

Website: http://www.merchedymor.wales/

Instagram: @Merchedymor2025

Linkedin: https://www.linkedin.com/in/denise-leonard-21b35638

Clare Dyson is a Mountain Leader, outdoor facilitator, and founder of the Women's Adventure Academy, based in the Lake District where she has spent over 20 years guiding people through the mountains and valleys she calls home.

With a deep passion for slow adventure, Clare is dedicated to helping people reconnect with nature, move at their own pace, and build confidence in wild spaces. Her work blends outdoor leadership, education, and storytelling, creating opportunities for others—especially women—to step outside, explore remote places, and feel at home in the outdoors.

In this episode, Clare shares her journey from growing up with a love of sport and horses to becoming a Mountain Leader, working across the Lake District, and shaping a life rooted in nature, freedom, and connection. She opens up about the challenges and opportunities of working in the outdoors, and why slowing down can often lead to the most meaningful adventures.

We also explore the creation of the Women's Adventure Academy, how it came to life, and why building confidence, community, and skills in the outdoors is so important for the next generation of women adventurers.

Listen to this episode to hear how Clare has built a life around slow adventure, why nature can be a powerful space for healing and growth, and how you can start creating your own outdoor adventures—no matter your pace or experience.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Living in Kendal in the Lake District for the past 22 years
• Living with her dog and partner
• Working in the outdoors as a Mountain Leader and Gardener
• Enjoying life in her mid-forties
• Being a freelancer for Fjall Raven
• The Fjall Raven Classic, UK
• Doing a Masters in outdoors experiential learning
• The Big Hoof Charity
• Setting up the Women's Adventure Academy with Anna Blackwell
• Being sporty and outdoorsy from a young age
• Starting horse riding in her teenage years
• Having her family home burn down during her teenage years and how the outdoors helped
• Her journey into the outdoors and how it evolved
• Going to university and getting into rock climbing
• Heading over to New Zealand
• Moving up to the Lake District after graduation
• Gaining experience in the outdoors and being surrounded by brilliant people sharing their knowledge
• Becoming a Mountain Leader
• Not knowing where to start
• What adventure looks like now
• Slow adventure and being in tune with the natural world
• Working with young people
• Being asked - what do you really want to do?
• Wanting to ride a horse around the Lake District
• Heading off in May
• Meeting incredible people on the way
• Pushing the boundaries in a slow and different way
• Why it's ok to go slow in the outdoors
• The Women's Adventure Academy and how it came together
• Making a film called 'Thriving' with Fjall Raven
• Building confidence and skills
• Deciding to run the Women's Adventure Academy on her own
• Why setting a date is so helpful
• The BBC making a 1 minute film and it going viral!
• The Lake District is like an ecological desert
• Starting to celebrate the farmers who are doing a lot
• Deciding to do a second journey and visit the regenerative farmers
• Having the film premiere at Kendal Mountain Film Festival
• The next slow adventure
• Doing an 8 day adventure across the Lake District with the Big Hoof Charity
• Figuring out her masters dissertation topic
• How to connect with Clare on social media
• Final words of advice
• Set a date
• Find your tribe

Social Media

Website: https://womensadventureacademy.com/

Instagram: @_claredyson

Catherine Breed is an endurance athlete, ocean explorer, and visionary storyteller redefining what modern adventure can look like — where human performance, environmental connection, and community impact meet.

Drawn to the water from an early age, Catherine's journey began in elite competitive swimming, representing UC Berkeley and the U.S. National Team. Years of disciplined training shaped her understanding of resilience and focus, but her true evolution began when she stepped beyond the structure of the pool and into the vast unpredictability of open water.

In 2016, Catherine found her home within San Francisco's historic open-water swimming community at the Dolphin Club, where cold water, powerful tides, and a culture of bold exploration challenged her to redefine limits. Surrounded by legendary swimmers and lifelong adventurers, she began pursuing ambitious endurance swims that transformed swimming from competition into exploration — and ultimately into a platform for storytelling and impact.

From this transition emerged a guiding philosophy: Beyond the Blackline — a mindset rooted in stepping beyond certainty, embracing discomfort, and forging new paths without predefined boundaries. What began as a personal journey evolved into a broader vision: using human-powered adventure as a catalyst for connection — between people, between communities, and between humanity and the ocean.

Today, Catherine's work extends far beyond individual achievement. She is the founder of purpose-driven initiatives that combine endurance sport, storytelling, and ocean advocacy to inspire meaningful engagement with the natural world. Her projects invite audiences to rethink what is possible — not only physically, but emotionally and collectively — demonstrating how bold goals can spark curiosity, resilience, and environmental stewardship.

At the heart of her mission is a belief that access to the ocean should be inclusive and transformative. Catherine advocates for greater equity and representation in ocean spaces, particularly for women and underrepresented communities, while championing the protection of marine ecosystems through experiential storytelling and community engagement.

As a speaker, expedition leader, and storyteller, Catherine brings audiences into the raw realities of exploration — the uncertainty, the risk, and the profound clarity found when we step beyond familiar boundaries. Her work challenges conventional ideas of endurance, shifting the focus from records alone toward purpose-driven adventure that leaves lasting impact.

Going beyond the black line was never just about swimming.

It was about choosing a life guided by curiosity, courage, and connection — and creating pathways for others to do the same.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Who is Catherine 'Cat'
• 33 years old living in California, just north of the Golden Gate Bridge
• Identifying as ultra endurance athlete
• Loving to push herself, especially doing big marathon swims
• Her early years growing up in the middle of nowhere, but next to a lake
• Starting to get into age group swimming at 4 years old
• Sailing and spending time in and around the Pacific Ocean
• Her love for the water
• The discipline and commitment to swimming and why it is such a gruelling sport
• The sacrifice and not seeing it as a sacrifice at that age
• Being surrounded by like minded people
• Body issues and dealing with periods
• Building self confidence
• Breaking records in the marathon swimming space and how that builds confidence in her ability
• Transitioning into longer swims
• The Dolphin Club, San Francisco
• Swimming the length of Lake Tahoe (21 miles)
• Moving from speed to endurance
• Having a great mentor
• Training from a place of failure
• Being dedicated to the process
• Fitting training into her schedule and work life
• Recovery - sleep and massage
• Advice for good sleep
• Night time and morning routine
• Nutrition and supplements for training and during races
• Oatmeal, eggs and olive oil!
• Having a strong stomach
• Feeling like death after 12 hour swims
• What Swim California is
• Story telling though sport
• Founding a non profit to get more girls and women into the ocean
• The logistics behind the challenge attempt and why it's a team effort
• The physical training and focusing on putting on muscle mass
• Wearing a wetsuit for the swim
• Having a director of logistics
• Getting the community involved
• Working with 10/13 non profit organisations
• The dangers of the swim
• Media Partner ALLEZ Sports
• How people can support
• Final words of wisdom to motivate and inspire women and girls to take on their own adventures and challenges
• Don't be afraid to start - Don't be afraid to be a beginner
• You are braver than you think - you are tougher than you think
• Surround yourself with people who will build you up
• Go after the scary thing! You can do it!

Social Media

Website: https://www.catherinebreed.com/

Instagram: @catherine.breed

Linkedin: https://www.linkedin.com/in/catherine-breed-966bb36b/

Two years ago, Ria was burnt out from her tech career in Silicon Valley, coming out of a difficult relationship, and struggling with mental health issues. Running became her way out.

Within a year, she went from struggling to finish a half marathon to setting ultramarathon records on world-renowned routes.

The Via Francigena: 1,014 km in 21 days

The Camino de Santiago: 780 km in 12 days

And now she has just started her journey to become the first human to run across Eurasia on the silk road, or what she calls: the 20000km Experiment.

In this episode, Ria shares how running helped her rebuild her life, the mindset shifts that enabled her to go from beginner to record-breaking ultrarunner, and the enormous logistical challenge of planning a 20,000km expedition through 17 countries.

Listen to this episode to learn about resilience, finding purpose after burnout, taking bold leaps into the unknown, and why sometimes the most "delusional" dreams are the ones worth pursuing.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Who is Ria?
• Trying to run across the Asia and Europe on the Silk Road
• Currently being in her support vehicle in the northeast of China, approx. 17 days into her journey
• Calling in from the road after running 50km
• Growing up in China as a child figure skater
• Trying to make the Olympics
• Living on the edge of Beijing
• Moving to the USA at 14 for school
• Suffering from some knee injuries and not being into running
• Her final year of high school and trying out running in nature
• Going through a significant breakup
• Starting to run everyday for 30 days
• Struggling with depression and reaching the point where nothing made sense
• Having no control over the situation of her life
• Not knowing what to do with herself
• Being in Chamonix and being inspired by the humans running the UTMB
• Going to Egypt to become a free diving instructor
• The Sinai Trail in Egypt
• Going from a half marathon to running 539km
• Deciding to run across the length of the silk road
• Continuing to challenge herself in daily distances
• Running the Sinai Trail and what the experience was like
• The logistics and planning behind the trail
• Running in Egypt
• The logistics of the Silk Road Journey and pulling it all together
• Planning for over a year and a half
• Visa's and being able to run through 17 countries
• Being supported by her crew and how it works day to day
• Paying for the running, the crew and the gear
• Being supported by internet strangers and creating a GoFundMe
• "It's only delusional until it's not."
• The Planetary Run Club
• Running day after day
• The power of sleep and feeling more refreshed mentally
• Finding motivation in many different ways
• Rest days
• Dealing with a car accident and food poisoning
• Connecting with Ria
• Daily updates…. Planned!
• Planning on starting a Patreon, YouTube channel and podcast!
• Words of advice for women

Social Media

Website: https://20000km.com/

Instagram: @whereisriax

Youtube: @whereisriax

GoFundMe: https://gofund.me/8d624216f

Irene is a sports scientist, endurance coach, and ultra-runner originally from Spain, now based in the UK. She moved to the UK in 2013 to pursue a Master's degree, intending to stay only briefly, but quickly fell in love with the country and never left.

Her journey into ultra-running was entirely unplanned. She only started running consistently in 2017 during her PhD in Neuroscience, initially as a way to cope with academic stress. Distances gradually increased, and without even realising ultramarathons existed, she found herself constantly curious about how far she could go. Once she ran beyond 21 km, something clicked—and she never looked back.

Running became both a coping mechanism and, at times, a source of imbalance. A combination of PhD stress, under-fuelling, disordered eating, and overtraining led to injury after her first ultramarathon in 2021. While challenging, that injury marked a turning point. Although her academic career appeared highly successful from the outside, Irene was experiencing severe burnout and quietly drifting away from neuroscience.

In January 2023, she left academia altogether after a period of profound burnout. Ultra-running remained a constant during this time and ultimately helped her rebuild. By then, she had already completed coaching and sports rehabilitation qualifications, and the transition into applied sport felt natural. She founded Train4BodyMind, combining science, performance, and a more holistic approach to endurance sport.

Later that year, Irene began a second MSc in Sport and Exercise Science and Medicine, while simultaneously building her coaching business and working in a physiotherapy clinic. Throughout this journey, she became increasingly aware of a major gap in sports science: the lack of research and evidence-based guidance for women.

While searching for answers about her own body, she realised how little research existed on female endurance athletes—particularly in ultra-running.

This led her to investigate how the menstrual cycle affects performance in female ultrarunners, an area that had been largely overlooked despite the extreme demands of the sport.

Today, Irene is passionate about supporting women in endurance sports through evidence-based coaching and education. She is particularly focused on countering the widespread misinformation surrounding women's physiology and rigid cycle-based rules, which often create fear rather than empowerment. Her work aims to help women understand their bodies better, train with confidence, and use their physiology as a strength rather than a limitation.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Originally from Spain, now living in Edinburgh, Scotland in the UK
• Working as a running coach for women, specialising in ultra marathons
• Being a sports scientistic and science nerd
• Her early years growing up in Spain
• Developing an eating disorder and spending time in hospital
• Not being able to get involved in sports
• Getting into running when she moved to the UK
• Starting her Neuroscience PhD in 2017
• Wanting to do an ultra marathon
• Becoming addicted to the ultra distances
• Experiencing burnout
• Deciding to do a shift in her career and move into coaching
• Getting into running to be able to disconnect
• Being an ultra runner before she knew about ultra marathons
• Using running to help manage stress
• Not fuelling enough during running and dealing with niggles and injuries
• Being very alone and not having support around her
• Getting injured and having to stop running
• The turning point in her life
• Working with a physiotherapist
• Starting to study coaching ultra marathons
• Losing the attachment with her career and starting a different path
• Leaving academia, her job and becoming unemployed at 33 years old
• Learning how to coach herself
• Going deep into the science of ultra running
• Studying for her masters in Sports Science
• Researching into the menstrual cycle and ultra runners
• Why the menstrual cycle is a health marker
• Dr Stacy Simms - Tough Girl Podcast episode
• Coaching women on an individual basis
• The importance of educating women about periods and menstruation
• Racing in Snowdonia
• Ultra Trail Snowdonia (UTS)
• Getting the balance right with training and work
• Being organised and the importance of knowing what you are doing
• Doing strength training and why it's non negotiable for a runner
• Breaking down the training into different phases and periods
• The final phase and tapering
• Making training work for her
• Visualising what can go wrong and right during the race
• Helping to prepare your mind
• Magical moments from UTS after DNF'ing the race previously
• Why it was one of the best races of her life
• Training your body and your mind
• The mental preparation- advice and tips for other runners to train their brain for success
• Her coaching philosophy
• Focusing on longevity
• How to connect with Irene
• Being most active on Instagram and Strava

Social Media

Website: https://www.train4bodymind.com/

Instagram: @train4bodymind

Meet Helen Spencer, a veterinarian from Kent who swapped clinic life for the extremes of the world. From hiking in Afghanistan, Mongolia, and Yemen to caring for orangutans in Borneo, Helen has chased adventure across the globe.

In this episode, she shares her journey to ski the last degree to the South Pole, including:

• Training, kit prep, and polar skills courses
• The physical and mental challenges of long polar expeditions
• Coping with loss, vulnerability, and finding strength on the ice
• Lessons in perseverance, confidence, and small steps toward big dreams

Helen's story is a testament to courage, resilience, and pursuing your goals—even when the journey is long and demanding.

***

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: http://www.patreon.com/toughgirlpodcast.

Your support makes a difference. Thank you x

***

Show notes

• Who is Helen
• Being based in Kent
• Growing up on a farm and having a lot of freedom
• Becoming a vet
• Wanting more adventure
• Working for the charity: World Wide Veterinary Service
• In her free time loving to travel
• Leaving school and travelling with her backpack, and staying in hostels
• Starting to do a few solo and group expeditions
• Hiking in Afganistan, Madagascar, Mongolia, Yemen, Palestine, North Korea
• Recently skiing the last degree of the South Pole
• Building her confidence with travelling
• Earning enough money to go f https://www.interrail.eu/en
• Having a budget of £10 per day
• Spending time in Borneo looking after Orangutans
• Being a shy, farm kid growing up and being better with animals than people
• Having 5 years at university
• Having a neighbour who had a zoo and spending time helping out at the zoo
• Knowing what she wanted to do when she was 5
• Building internal confidence
• Hiking in Afganistan's Wakhan Corridor
• Why expedition are about the people you meet as well as where you go
• Getting the balance right between being social enough but also having time for herself
• Needing time out and making sure she has her own tent
• Having a 10 day tolerance on expeditions
• Her goal to ski to the the pole in Antarctica and where the dream came from
• Being fascinated by polar history
• A week long polar skills course in Finse, Norway
• Needing a challenge - being in bad mental and physical health
• Taking some time out after selling her veterinarian clinic in London
• Having a year to get in shape
• Training at the Altitude Centre in London
• Not being able to test her kit
• Receiving a lot of help and advice
• Heading to Loughborough Elite Sports Centre to have her fitness tested
• Dr Amelia Rudd
• Heading over to Antarctica and what it was like
• Antarctic Logistics Expeditions (ALE)
• Being out on the ice and why it was like being out on the open ocean
• Pulling the pulk at altitude on the ice
• Why it was a physical challenge but also a mental challenge
• Her way of coping with difficulties
• Wanting to feel small
• Being there mid summer, when the sun never sets.
• Rainbows and halos forming around the sun
• Being able to move forward after the challenge
• Trying to cope with the loss of her parents in an accident, 2 weeks before she was due to be married
• Being in a dark place
• Coping by being on her own and doing physical endurance
• Wanting to be broken down and feel vulnerable
• Getting to the pole and why it was hugely emotional
• Why it meant everything to her
• Kick on
• Fundraising £20K in memory of her mum who had Parkinson's
• Gaining confidence, a bit more self assurance and pride.
• Spending 3 weeks in Antarctica, and skiing for 8 days
• Tent life…
• Going to the loo! Code Brown! Pooing in a bag and packing out your poo.
• The worst bit of the expedition and having to leave your warm sleeping bag
• How to connect with Helen on Social Media
• Final words of advice
• Some dreams can take time
• Taking small steps and trying the thing you want to do
• Her mantras in life…. "Don't be a dick to yourself", "Don't be a dick to others" and Don't be a dick with our environment"

Social Media

Instagram: @adventure_vet_spence

Justgiving: https://www.justgiving.com/page/helen-spencer-1728903029666