Tough Girl Podcast

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

Jeannette McGill is a seasoned mountaineer and executive leader who, at 52, became the oldest South African woman to summit Everest in May 2025. With more than 30 years of global climbing experience—including leading expeditions across four continents—she knows deeply that the summit is never just about standing on top. Jeannette's journey is a testament to patience, resilience, and the quiet power of backing yourself, no matter how many setbacks you face. Beyond her personal achievements, she is passionate about demystifying the modern-day myths of Everest and advocates instead for the very real challenges mountain terrains face through climate change globally. Having been there herself, she brings an informed, honest perspective on what is truly happening above 8,000m. Today, Jeannette combines her love for high-altitude adventure with leadership on Boards and helping others explore their own limits. She also supports future generations through leading snow camps in the Victorian Alps and mountaineering scholarships, believing that mountains are powerful teachers of courage and humility. Her story is not just about conquering peaks but about becoming the kind of person who dares to try. We first spoke with Jeannette on 7th January 2021 - Jeannette McGill - 1st South African woman to summit Manaslu, the 8th highest mountain in 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: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x *** Show notes Who is Jeanette Corporate executive, board director and most importantly a mountaineer South African by origin, located in Melbourne and spending up to 5 months in Nepal TGP Episode - January 7th 2021 - - 1st South African woman to summit Manaslu, the 8th highest mountain in the world Her Mt. Everest dream A one day - someday project… How climbing Mt. Everest came to the forefront of her mind To be a real mountaineer you needed to tick Mt. Everest off the list Deciding to go in a different direction in 1995 The pivotal moment - university and having a career or entering the climbing competition Pursuing her career Was Mt. Everest a realistic goal? Growing into the project Adding Mt. Everest to the bucket list after covid Going through a back surgery and perimenopause and deciding that 2023 would be her Mt. Everest year Using Mera Peak as an acclimatisation strategy Getting sick and not recovering well, getting to camp 2 and not being able to continue. Heading back to Australia and deciding to go back in 2024 Deciding to gift herself the power of a mid-life sabbatical Exciting her role in December 2023 and starting to train properly for Mt. Everest in 2024 Joining a small team Mechanical failure on the mountain - her jumar not working and getting word that her house in Australia had burnt down. Getting to the South Col and not being in the right head space. Knowing she was making the right decision to turn around and head back down the mountain Dealing with the frustration and disappointment and why it was difficult Not being in a good head space. Needing to pivot and become nomadic during the winter Floundering and not knowing what was next Deciding that she would regret it if she didn't back herself one final time. Pivoting and making the best of the situation Having flexibility and deciding to do Mt. Everest one last time Figuring out where to do the winter work - in either Scotland or New Zealand Packing up and heading over to New Zealand to do training Doing more mountain work, on the NZ Alps in the South Island How it became a more personal/internal objective/goal What training looked like Working with a mental and physical coach Using Training Peaks Evoke Endurance Coach Returning to Manaslu in the fall of 2024 Muscle endurance - steep hills in NZ out of Queenstown carrying 20kgs Following a structured gym program Her 'A' Team Figuring out through processes and what could derail her Having cheat sheets e.g. a mopey list to keep her focused on her goal and what she needed to do Heading back to Mt Everest in 2025 and wanting to do the Everest - Lhotse Double (having 2 permits) Acclimatising on Mt. Mera Peak Being an older climber and the changes she made Sleeping at camp 3 on her rotation Heading up to the balcony The challenge of the 2025 season Dealing with extreme winds and not being able to stand up Having to turn around - returning to her tent on the South Col and being hit with disappointment. Maybe climbing Mt. Everest just isn't going to happen again - shedding a tear Having her main sherpa needing to head back down to camp 2 Having the opportunity to go for the summit of Mt. Everest the following night Now or never!!!!! Starting to prepare, getting herself together and heading back to the balcony before reaching the summit Reaching the summit - A surreal, glorious moment. Crying on the summit and why she will never forget it The descent back to base camp - dealing with fatigue Being able to look after herself on the descent The afterwards - Relief? Adventure blues? The pressure on herself to achieve the goal Being at peace with herself Needing to rest this calendar year and savour her summit Wallowing in the peace and knowledge of achievement How to connect with Jeannette Final words of advice for other women who want to take on their own mountains and challenges Keep stretching your fear muscle Social Media Website: www.mcgillsmountains.com Instagram: @mcgills_mountains

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

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

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

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

Meet Dr. Erin Ayala, a Licensed Psychologist and Certified Mental Performance Consultant from Minnesota, specialising in supporting female endurance athletes. With over a decade of research and clinical experience, she's a published author, sought-after speaker, and advocate for mental health in sport. In this episode, Erin shares insights on: Building mental resilience for endurance challenges Strategies for coping with performance pressure and burnout Balancing high-level competition with wellbeing Lessons from her own journey as a competitive cyclist A must-listen for anyone looking to strengthen their mind while chasing big goals. *** New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x *** Show notes Who is Dr Erin - Licensed Psychologist and certified mental performance coach Being based in the twin cities, Minnesota, USA Her love for working with female athletes Her backstory and being a multi-sport athlete in High School Getting to grad school and starting to get into running Joining a run club and getting the running bug Working her way up to marathons Meeting her spouse and getting into cycling, triathlons and doing Ironman Moving to Minnesota in 2016 Joining a cycling club and being encouraged to start racing bikes Gravel racing for the past 10 years Growing up in a small, midwestern town. Wanting to look after herself better Being a workaholic and not prioritising her health or wellness Stretching herself to thin and not feeling proud of what's going on inside Being very achievement driven Needing to match the internal to external Being consistent with therapy since undergraduate Why running and riding can be therapeutic but it can never replace working with a licensed therapist. Thoughts while running and how they have changed over the years Being a smoker, waking up coughing and not feeling good Starting running to be healthy and fit again Why it became so much deeper so much quicker External motivation can only get us so far The internal motivation is what keeps us going How running helps her prioritise her "me" time Figuring out the WHY Wanting to get off Strava, not following anyone on it, and not worrying about the social comparison game Getting sucked into the world of social media Starting with your WHY and what does that actually mean What words do you want people to use to describe you as a person Setting herself up for success Why her favourite clients are women in their 50s Getting the balance right between going after your goals and managing a relationship Being supported on her bike adventures, both on and off the road Doing really long road trips and going back country hiking together Doing 2 big events per year Planning a race strategy and what the mental side of a race strategy looks like Nothing new on race day and why the same applies to mental work and mental skills It's never too soon to start. Doing meditation every day via a free app 3/4 weeks out and getting series about her race goals Being ready to reassess her goals based upon life circumstances Taking into account- life - when setting race goals Life gives us training scores too Tips and tricks while being on the start line to get into the zone. The cognitive piece and psychological piece Here are my pre-race jitters Feeling anxious at the start line e.g. going to the bathrooms multiple times before the start. Take a deep breath? Breathing The importance of low and slow breathing and how it helps to balance out the nervous system. The concept of the pain cave Courtney Dauwalter Taking it to the next level- finishing strong - the final push over the finish line Figuring out - What is the most difficult or most important part of the race? Visualising success…. Toxic positivity How am I going to respond once the feeling hits? If - then - situation Responding and dealing with failure and set backs Letting the disappointment settle in Reminding yourself that just because you didn't reach your goal didn't mean you are a failure and did anything wrong Doing everything right and still not hitting your goals Outcome goals are how we compare to other people Set process goals and why they are more effective than outcome goals Starting a new podcast with Fiesty Media Focusing on what she can do The noise on the internet The Feisty Women's Podcast - January 12th 2026 was the launch date - with weekly episodes going forward. Women and sleep and why women are more efficient sleepers than men Focus on the basics Taking on the more taboo topics Book: The Stronger Sex: What Science Tells us about the Power of the Female Body. By Starre Vartan Sports psychology and why there is so much work to do in this space for women Research which is specific for women The lack of large scale studies in sports psychology for women How to connect with Erin online "Skadi"- The Norse Goddess of ice, snow and mountains Words of advice to motivate and inspire other women and girls Being willing to ask the hard questions around where our expectations are coming from Why it's ok to make our own rules and break them Going back to your value system Does leaning into this experience make sense for me? Social Media Website: www.skadisportpsychology.com Instagram: @skadisportpsychology @feisty_womens_performance Fiesty Media Podcast: feisty.co/podcasts

In this episode of the Tough Girl Podcast, we're joined by Marie "Lootie" Leautey, the second woman in history to run around the world solo and unsupported — and the fastest woman to do it. Lootie's journey began in France, far from the running world. A former smoker and corporate finance professional, she swapped cigarettes for daily runs at 25, building up to her first marathon in just eight months. That spark turned into an audacious dream: to run across the globe — 26,000+ km, across four continents, relying entirely on herself. Starting her run in Europe in December 2019, Lootie faced deserts, mountains, and long stretches between resupply points, carrying only a 12–15kg stroller packed with her essentials. Along the way, she experienced the kindness of strangers, the thrill of new cultures, and the incredible mental discipline required to run a marathon every day for years. Beyond the physical feat, Lootie shares how her journey is rooted in purpose: raising funds for Women for Women International, honouring her grandmother's legacy, and inspiring women to ask themselves, "Why am I doing this, and is it aligned with who I want to be?" This is a story of grit, adventure, and the extraordinary power of chasing your own path — a reminder that there's very little you can't achieve once you set your mind to it. *** New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x *** Show notes Who is Lootie Becoming the 2nd woman to run around the world - solo and unsupported Fastest women to run around the world Her early years growing up in France Coming from a sporty family but not being interested in running Her love for team sports Being a smoker Being out of shape at 25/26 years old Swapping her cigarettes for a run ever day Her wake up call in Greece while learning how to windsurf Building up to a marathon distance- 8 months later Leaving France when she was 20 - working in finance for big corporates Having the idea to run around the world Going on Google - has anyone run around the world before The World Runners Association (WRA) Her route and the rules and how they gave her structure Needing to cross a minimum of 4 continents, and run in one continuous direction Running a minimum distance of just under 30,000 km (The runner must cover a total of at least 26,232 km on foot) Making the decision and the commitment Understanding her WHY and having it at the forefront of her mind Self financing the challenge Deciding to run a marathon per day Taking 2 years in the planning and preparation Running without time pressure The daily thoughts, the novelty of running Never thinking of giving up as this is exactly what she wanted Her running set up - and keeping it as light as possible (12 - 15kg) Researching with google maps - trying to figure out her location every 40km The longest distances without resupply - and knowing she would need to camp and to be self sufficient. Having a stroller with waterproof bags The mental side of the challenge while running Having a sensory experience while running Not being bored on any of the days - even while crossing the desert in Australia Speaking French, English, German and Greek Starting her run in Europe and why it was such a challenge (covid) Starting 6th December 2019 After leaving Europe and heading to America (Getting an exception from the WRA) Arriving in New York in Mid November 2021 What daily life was like on the road Starting running at dawn and being done by lunchtime What the afternoons would look like Carrying 2 GPS trackers - and updating the info daily (or as often as possible when wifi was available) Going to bed by 9pm and sleeping very well throughout the challenge - going from sleeping 5hrs a night to 9/10 hours of sleep at night Eating what you find, eat until you are not hungry anymore Not being dependent on certain types of food, drinks, gels, supplements etc Running in South America (her first visit was on the run), starting in Patagonia Running up to 4,000m of altitude Being inspired by her Grandmother who was the director of the first feminist library in France Being taught the differences between the treatment between men and woman Being encouraged to do what ever she wanted Wanting to use her voice to share that message with women Running for Women for Women International Wanting to rise $1 per km run The challenges of running in Australia: - road trains, distances between resupply points The kindness of strangers Running in Australia between May and August - which is Autumn time Finishing the world run in Sydney, Australia and coming to the end of the run and the experience. Feeling a little bit of satisfaction and also wanting the run to continue - a cocktail of strong and contradictory emotions Feeling at peace now - 3 years after the run The day after and not needing to run anymore Never missing the running, even though she enjoyed it everyday Struggling to run casually after the end of the world run Flying back to France and going back to the normal world Having a publishing contract in France and being ready after 2/3 months to start writing about the experience Feeling that the adventure was so rich - that she wanted to write the story in English and finding a publisher in the United States The next challenge…. Deciding to run across Africa Wanting to be a teacher How to connect with Lootie on social media Final words of advice for other women who want to take on their own personal challenge Whatever you're doing — at work or in your life — pause and ask yourself: Why am I doing this? And how aligned is it with who I am, or who I want to become? There's very little you can't do once you set your mind to it. Her motto - Wanting to see the world, enjoy it and appreciate every step of the way. Social Media Website: lootie-run.com Instagram: @lootierun Facebook: @lootierun Strava: www.strava.com/athletes/48402997

Birgit Hermann is a global leadership coach, speaker, executive leader, ocean advocate, professional freediver, and extreme endurance athlete who translates lessons from the edge into meaningful impact for people and planet. She supports purpose-driven leaders to turn bold challenges into grounded, values-led action. She has raced the Marathon des Sables, run a marathon in Antarctica, freedived beneath Arctic ice without a wetsuit, and cycled across the African continent — often as the only woman on the start line. Alongside these edge-tested experiences, Birgit brings over 20 years of leading and coaching teams across marine conservation, climate resilience, international development, and peace building in more than 20 countries. Based between Timor-Leste, Germany, New Zealand, and Egypt, she is the founder of Inspired by Nature and the author of B.O.L.D.E.R.™ — a leadership framework forged at the edge and built for real-world change. *** New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x *** Show notes Who is Birgit Growing up in Germany Spending a lot of her life in Asia- Pacific, specifically New Zealand Considering herself a change maker Working in management positions in relation to climate change adaptions, marine conservation, supporting livelihoods and communities to make changes for the better Growing up sporty and active Becoming an outdoor lover after moving to New Zealand Being a competitive swimmer for many years Trying all sports from judo, to volleyball and cycling Being interested in different cultures and travelling Deciding to do her Masters Degree in New Zealand Deciding to take on Tour d'Afrique Cycling 12,000km from north to south Africa Feeing unsettled and wanting more from life Getting her courage together to sign up for the challenge Planning and training for a 4 month challenge Changing her perspective on what's possible The physical achievement and trusting herself Realising how all the small steps accumulate over time especially at the end of the journey and looking back on what's been achieved Knowing that there was more to what she believed she could achieve Deciding to spend more time in Africa Freeing herself up to be open to something new Testing herself in a new environment Making something close to impossible happen Starting to think and dream big Why the physical experience can change your mindset Knowing that the next step was the right step Why it wasn't easy Deciding to head back to New Zealand Being a pioneer and looking to find a role model Continuing to take on big challenges Living in Timor-Leste in 2016 Wanting to share her experiences of traveling the world while doing endurance challenges Her experience in Antarctica and wanting to raise awareness and funds for climate change Learning how to free-dive and the benefits experienced The importance of relaxing - truly relaxing The journey over the last 3 years and putting all the lessons together Boosting her confidence and starting to work for herself Deciding to write her book Being a trail blazer, and shifting culture The lessons to be learned Inspire change, shift culture and build sustainable impact - without burnout! Who would benefit from reading from the book Wanting to make a positive change in the world Shout out for the Tough Girl Podcast! How to connect with Birgit Final words of advice for other women who want to live bolder Talk about it!! Why it's the first step - talking about it out loud. There will be people who will support you. Social Media Website: www.birgithermann.com Instagram: @b_inspiredbynature Facebook: @b.inspiredbynature Youtube: @b.inspiredbynature Linkedin: www.linkedin.com/in/birgithermann Direct link to the book: www.birgithermann.com/bolder.html

Growing up near Boston, Sugar discovered hiking in her early twenties while exploring the White Mountains of New Hampshire. After getting sober at 30, she found herself with the clarity, time and capacity to pursue the life she truly wanted. What followed was a decision to live authentically, prioritise long-distance hiking, and become what she proudly calls a professional dirtbag. In 2021, Sugar set out on the Appalachian Trail. While she knew she was a strong hiker, she also faced the uncertainty of what it would mean to walk the trail as a trans woman. Feeling the isolation of not seeing many stories like her own pushed her to begin writing, speaking openly, and becoming someone other queer and trans hikers could reach out to. Since then, she has become the first known trans woman to complete the Triple Crown of long-distance hiking, founded TrailQTs – a free mentoring programme supporting first-time queer and trans thru-hikers – and in 2024 pioneered the Divide to Crest Route, a 3,000-mile backcountry journey from the Mexican border in New Mexico to the Canadian border in Washington. In 2025, Sugar set a new women's self-supported speed record on the Appalachian Trail southbound, breaking the previous record by more than a day and a half. In this episode, we dive into sobriety, transition, representation, burnout, post-trail blues, building community, and what it really takes to push the body day after day. Sugar also shares practical advice on training, fuelling on a budget, protecting your feet, and why big dreams are built through small, steady steps. This is a conversation about courage, visibility, and creating the path you wish had existed when you started. *** New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time). Hit subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x *** Show notes Who is Lyla Using she/her programs From the North East of the USA Living in New Hampshire Working with kids and doing bar tending and other odd jobs Growing up just north of Boston, on the North shore, about 3 hrs away from the Appalachian Trail Playing team sports Getting into hiking in her early 20s, with the help of a friend Hiking in the White Mountains in New Hampshire Getting sober at 30 years old and being sober for over 8 years now How it changed her life, having more time and capacity to do more hiking Spending time exploring the local trails in the area Starting her gender transition Knowing she was trans in her late 20s but not having the capacity to do anything about it Getting sober and how it opened up lots of doors for herself Living her authentic life Deciding to leave her job, sell her car and go and hike the Appalachian Trail Hiking the Appalachian Trail in late March 2021 Spending the past 5 years making long distance hiking her priority Being a professional dirtbag Channeling all of her energy and resources into hiking Managing fears and concerns before taking on the Appalachian Trail Knowing she was a strong hiker Having concerns related to being a trans woman on trail and what unique challenges she would face Trying to learn more about other trans experiences on the Appalachian Trail Feeling a bit alone and not wanting others to feel the same way Deciding to write for an outdoor website called the trek Sharing more of her life online The power of seeing trans people in the outdoors Speaking publicly and telling her authentic story Trying to be someone queer and trans folk can reach out to Wanting to be accessible for other people Documenting and sharing her story while hiking Blog post - Trans competent on trail Magical moments while being on the trail Getting her trail name "Sugar" Suffering with burnout and adventure blues? Post trail depression and planning for it Mental health and the importance of spending quality time in nature Mental health habits and what's worked for her Having a rich community of people in her support network Having people who understand where you're coming from Having good friends Spending time along Self supported FKT SOBO on the Appalachian Trail Pushing yourself hard while on the trail Day 1 of the project and why it was a year before starting on the trail The first couple of weeks and the challenging terrain Why it's fun for her The physical challenge for her body and thinking more about millage Wanting to know how much she could push her body The planning and preparation before the start of the hike The Divide to Crest route Trying to figure out how to make it financially viable Looking for sponsorship from outdoor brands Physically training and breaking it down into 3 separate chapters The Arizona Trail Why your feet are everything The New England Trail Using her home as basecamp Dealing with a little tendonitis at the start Getting hiker legs Food and nutrition while on the trail Taking a B vitamin supplement every day to help with energy Taking electrolytes especially with the hot weather Maple syrup and salt Doing the trail on a budget - salt, fat, carbs…. Eating foods that she can stomach while on the trail The importance of getting calories in The idea behind the Divide to Crest Route Getting into route creation The Great Basin Trail Finding out more info about the Divide to Crest Route How to connect with Lyla on social media Finals words of advice for women who want to take on a new challenge and step outside their comfort zone Think about scaffolding Why you don't need to do everything at once. Build your skillsets over time What can you do this year to move you closer to your goal. Social Media Instagram @seltzerskelter

In this episode of the Tough Girl Podcast, I'm joined by Starre Vartan — science and environment writer, author, and lifelong question-asker whose work sits at the powerful intersection of the human body and the natural world. With a background in geology and biology, Starre began her career as an environmental geologist before pivoting into journalism to tell the stories behind the science. Over the past 15+ years, she's written for publications including National Geographic, Scientific American, The New York Times, The Washington Post, and New Scientist, becoming known for her ability to make science both rigorous and deeply human — especially when it comes to women's bodies. We dive into Starre's latest book, The Stronger Sex: What Science Tells Us About the Power of the Female Body, a myth-busting, research-driven celebration of women's endurance, longevity, adaptability, and strength. From the messages girls receive about their bodies at a young age, to puberty, bone density, menopause, and why women often excel in endurance sports, Starre unpacks the science that has been overlooked — and what it means for women's health, sport, and everyday life. We also talk about Starre's upbringing between Australia and the U.S., the influence of her formidable grandmother, growing up active and outdoors, and how reconnecting with strength training later in life has left her feeling more powerful than ever. This conversation is about listening to your body, trusting its wisdom, and reclaiming strength — physically, mentally, and scientifically. If you've ever been told women are the weaker sex, this episode will change how you think about the female body forever. *** New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x *** Show notes Who is Starre Working as a scientist journalist focusing on women's health recently Being based in a beach town south of Sydney, Australia Growing up in NYC Being a dual citizen with Australia and America Book: The Stronger Sex: What Science Tells us about the Power of the Female Body The dedication to her grandmother -the strongest women's she's ever known Growing up with her grandmother Doing her age appropriate chores; stacking wood, working in the garden, being involved and active in the running of the house The messages that young girls receive about their bodies from a young age Heading off into the woods to go on adventures The lessons learned from her grandmother Muscles and bone density for women and why puberty is such an important age for girls Puberty in girls and athletics The knowledge gap for women in sports Women, endurance and the longer races Differences between all human beings The science and muscle and getting surprising results Women's body fat and location Visiting Japan to research longevity How women's body handle diseases The risks that men take Finding purpose in life and figuring out your life goal Making changes in her own life Starting to weigh lift 3 years ago Can you grown bone once you are at the stage where you have more extreme bone loss Bone loss in women during menopause Prof Belinda Beck Feeling empowered by lifting heavy weights Becoming a stronger runner and dancer Starre's ultimate life goal and purpose Using AI in scientific ways Wanting to be as strong as her grandmother How to connect with Starre online Starting a new newsletter—Palimpsest of Flesh Vodcast Words of advice and wisdom for the stronger sex Reflecting back on life in her 20s Listen to your body and the wisdom it holds Social Media Website: starrevartan.com Instagram: @starrevartan Bluesky: @starrevartan.bsky.social Patreon: https://www.patreon.com/c/starrevartan/membership

Lorraine Lewis is the Co-Founder and CEO of The Lewis Foundation, an award-winning cancer charity providing free gift packs and ongoing support to adult cancer patients across 17 hospitals in the Midlands. Founded from lived experience, the charity has become a lifeline for thousands of people diagnosed with cancer. Beyond her role as a charity leader, Lorraine is a highly sought-after motivational speaker, inspiring audiences ranging from school children to corporate professionals. She has delivered talks for organisations including The Eden Project, the European Chartered Institute of Fundraising, and AJ Bell, sharing powerful messages of resilience, purpose and hope. Lorraine's remarkable journey has captured national attention. She has been featured in publications such as The Sun and HELLO! Magazine, and has appeared on Channel 4 News, highlighting her work and personal story. Her dedication to community service has been recognised through numerous accolades, including the HELLO! Magazine Inspiration Award, Great British Entrepreneur Award, and the prestigious Prime Minister's Point of Light Award. In recognition of her services to cancer, Lorraine was recently invited to meet Their Majesties The King and Queen. In addition to her charitable work, Lorraine is an author, with her memoir Dare To Dream chronicling her journey from lawyer to charity founder. She also hosts the podcast "See Through The Big C", amplifying the voices of those living with cancer, their loved ones, and healthcare professionals. A passionate artist, Lorraine discovered her love for art in her forties and continues to explore creativity alongside her enthusiasm for fitness, including HYROX competitions, running, and ultra-distance challenges—living proof that it's never too late to dream, create, and push beyond perceived limits. *** New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x *** Show notes Who is Lorraine Being based in Northampton Co-founder of The Lewis Foundation which supports cancer patients in hospital Writing her book, 'Dare to Dream' Her early years growing up Not being sporty and always trying to get out of PE Being into reading and writing Her dream of wanting to become a barrister Being supported and encouraged by her parents Her determination and resilience Not knowing how she would achieve her goals Doing old school research by heading to the library Creating her own opportunities to gain the experiences she needed Doing the Bar Vocational Course Not having time for sport or physical activity £50k of student debt…. Being determined to make it happen Dealing with challenges and changes How it changed their life Starting to question everything and why there must be more to life What can be done? Wanting to make people feel better Dealing with cancer, death and grief Supporting people with cancer Bringing joy to peoples days Getting into fitness and ultra running to raise funds for the charity Deciding to sign up to do a Tough Mudder (Obstacle Run) Wanting to push herself more physically and step outside her comfort zone Running out of money for the charity How Mike supported the charity with a £50k donation The kindness of strangers Deciding to take on the 3 Peaks Challenge Taking on more and more running challenges Being consumed by the Lewis Foundation and starting to neglect herself Rat Race The Wall Discovering Hyrox Getting back on her feet and being more active and more healthy Starting to feel stronger mentally and more resilient to handle challenges January 2025 - and doing her vision board and goals for the year Deciding to sign up for the 70 mile race Not training for the ultra in the best way… Being at the start of the race The struggle during the race and crossing the finishing line Feeling physically broken but knowing it was her mental resilience that got her across the finish line The mental side of running 70 miles Setting a big challenge for 2026 Taking on a 100 mile ultra! The Rat Race Castle to Castle The Lewis Foundation will be celebrating it's 10th Anniversary in 2026 Starting to follow a specific running program Being pushed in her training Making sure to eat better The challenges of fuelling while being coeliac Feeling in a much better place physically Needing to exercise at 6am Training about 35 hrs a week What is the race strategy…. Breaking down the training Fuelling her training and needing to eat more Not being afraid to consume food—especially carbs Taking supplements to help with iron levels Creatine and omega-3 The benefits of hiking poles/sticks Rotating trainers The financial impact of taking on challenges/runs etc How to connect with Lorraine on social media Podcast: See through the big C Final words of advice The importance of living your life Make the most of the time we have on this planet Social Media Website: www.lorrainelewisbcah.co.uk LinkedIn: www.linkedin.com/in/lorraine-lewis-bcah Youtube: @Seethroughthebigc Instagram: @lorraine_lewisbca Book: Dare to Dream

Bonita Norris became the youngest woman to reach both the summit of Mt Everest at just 22 and the North Pole at 23, and her story is nothing short of extraordinary. In this episode, she shares the journey that took her from school trips in North Wales to climbing some of the world's highest peaks, navigating extreme environments, and pushing the limits of what's possible. Bonita reflects on the early steps that built her career in mountaineering—starting with beginner climbing courses, funding her expeditions, and preparing for the Himalayan peaks. She opens up about the mental and physical challenges of summiting Everest, managing fear in remote and hostile environments, and how these experiences shaped her life and perspective. Now a mother of two, Bonita also discusses how she balances adventure with family life, inspiring her children to embrace courage and curiosity. From attempting K2 to climbing the Matterhorn after an eight-year hiatus, she emphasises the importance of showing up, trusting the process, and meeting opportunity with determination. Whether you're chasing literal mountains or metaphorical ones in your own life, Bonita's insights, lessons in bravery, and personal stories will motivate you to take the next bold step. *** New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x *** Show notes Who is Bonita The youngest person to have reached both the summit of Mt Everest (age 22) and the North Pole (age 23) Book: The Girl Who Climbed Everest (2022) Mother of 2 children Growing up and her early years Going on a school trip to North Wales and loving every moment of hiking in the mountains Finishing her A'levels and going off to South America to climb to Machu Picchu at 18 Not realising she could make a career out of mountaineering Alison Hargreaves's dying on K2 in 1995 Mothers and taking risks Being in her 2nd year at university and going to a mountaineering talk at the Royal Geographical Society Realising that she wanted to climb and wanting to climb Mt Everest I don't know how, but I'm going to make it happen Being inspired and maintaining the inspiration/motivation Why it felt so meaningful 2 years - 24 months to gain the skills, knowledge and funding Starting with a beginners climbing course Working backwards from her goal Completing the smaller milestones and trusting in the process Funding and paying for everything Heading off on her first Himalayan Expedition - Manaslu (eighth-highest mountain in the world at 8,163 metres (26,781 ft)) Getting a job, using her student loan and receiving a grant from her university Having 6 months to find £50k to join her team going to Everest. Getting out of bed bad making another call Speaking with Capital FM on the radio How everything turned around Getting the money, getting the sponsorship Why you don't need to be an Olympic Athlete to climb Everest Why you need to work on the actual problem - don't work around the problem Fitness before heading of to Nepal Doing multi-days of training without rest If you want to get good at climbing mountains, climb mountains Reflecting back on the experience Worrying about what may go wrong on the mountain Reaching the summit and how it's changed her life Understanding the risks at 22 Thoughts on letting her children climb Everest Climbing Everest with her daughter in the future Attempting to climb K2 and managing fear in remote, hostile environments Encouraging bravery and courage in her children Climbing the Matterhorn in 2025 after 8 years off climbing Not knowing if she would still enjoy it Taking the time to figure out what is next How you can connect with Bonita Final words of advice Put yourself out there and luck will meet you half way You have to show up Social Media Website: www.bonita-norris.com Linkedin: Bonita Norris