Tough Girl Podcast Podcast Por Sarah Williams arte de portada

Tough Girl Podcast

Tough Girl Podcast

De: Sarah Williams
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The Tough Girl Podcast is all about inspiring and motivating YOU! I will be interviewing inspirational women from around the world, who've faced and overcome difficult challenges and situations, they will share their story, their knowledge and provide advice and essential tips for you to overcome your own personal challenges. Actividad Física, Dietas y Nutrición Biografías y Memorias Ciencias Sociales Ejercicio y Actividad Física Higiene y Vida Saludable
Episodios
  • Dr. Erin Ayala – Psychologist, Mental Performance Coach & Endurance Athlete

    Dr. Erin Ayala – Psychologist, Mental Performance Coach & Endurance Athlete
    Apr 7 2026
    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 challengesStrategies for coping with performance pressure and burnoutBalancing high-level competition with wellbeingLessons 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, USAHer love for working with female athletesHer backstory and being a multi-sport athlete in High SchoolGetting to grad school and starting to get into running Joining a run club and getting the running bugWorking her way up to marathonsMeeting her spouse and getting into cycling, triathlons and doing IronmanMoving to Minnesota in 2016 Joining a cycling club and being encouraged to start racing bikesGravel racing for the past 10 yearsGrowing 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 insideBeing very achievement drivenNeeding 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 goodStarting running to be healthy and fit againWhy 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" timeFiguring out the WHYWanting to get off Strava, not following anyone on it, and not worrying about the social comparison gameGetting sucked into the world of social mediaStarting with your WHY and what does that actually mean What words do you want people to use to describe you as a personSetting herself up for success Why her favourite clients are women in their 50sGetting 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 yearPlanning 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 skillsIt's never too soon to start. Doing meditation every day via a free app3/4 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 tooTips and tricks while being on the start line to get into the zone.The cognitive piece and psychological piece Here are my pre-race jittersFeeling 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 DauwalterTaking it to the next level- finishing strong - the final push over the finish lineFiguring 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 goalsStarting a new podcast with Fiesty Media Focusing on what she can doThe noise on the internetThe 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 menFocus on the basicsTaking on the more taboo topicsBook: The Stronger Sex: What ...
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    51 m
  • Jennifer Doohan – Founder of The Adventure Wellness Club, Helping Women Challenge Themselves and Connect in Nature

    Jennifer Doohan – Founder of The Adventure Wellness Club, Helping Women Challenge Themselves and Connect in Nature
    Apr 2 2026
    Jennifer is an adventurer, wellness professional, and founder of The Adventure Wellness Club, helping women connect with nature, challenge themselves, and build lasting friendships through experiences grounded in the 3 Cs: Challenge, Connection, and Community. She designs international hiking adventures and UK-based experiences that blend movement, mindfulness, and wellness. Her work spans everything from planning logistics and designing programs to facilitating group hikes, yoga, sauna and ice-bath sessions, and breath work. Jennifer lived in Trentino, Italy for four years, where she learned to speak Italian and fell in love with the mountains and the sports within them, including ski touring. Over time, she has also run ultra marathons and bike packed long distances. Adventure is what makes her feel alive! As a late-diagnosed ADHDer, her adventures are rooted in wellness and informed by research like the 3 Day Effect, showing that just three days immersed in nature can boost attention, creativity, and emotional resilience — benefits especially meaningful for neurodivergent women. Each international trip ends with a sauna experience, which she considers essential for physical and emotional wellbeing. Her experiences encourage women to step outside their comfort zones while feeling supported, mindful, and fully present. Through adventure, movement, and shared experiences, Jennifer helps women slow down, feel capable, and reconnect with themselves and each other. *** 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 JenniferOriginal from Manchester, but now based in SheffieldWhen her running journey startedMaintaining a good level of base fitnessRunning 50k in January Feeling the need to go for a runGetting into ultra running Supported a guy who did the Bob Graham Round and running one of the legsIf he can do it - I can do it toKnowing that she was capable of achieving Breaking down the goal Seeing the behind the scenes of planning a run and how it inspired herThe Japanese Odyssey Doing the next best thing - signing up to a race in Italy Being supported by people along the way Running the Edale Skyline with Barefoot John Digging into the planning and learning new planning skillsBeing impulsive and spontaneous Being determined enough to do it Why it's not just about the planning, but also about the execution Coming up with a rough plan Planning, hormones, structure Not having the energy for hill reps and feeling fatiguedBeating herself up for not achieving itHaving to reframe the situation The night before the race and doing a race strategy with Chat GPT Working with a coach - S&C and following a 12 week running plan Why there isn't a right and a wrong - why it's what works for youLooking at the training plan and listening to her body Running the ultra marathon while menstruating Fitting training into life and work Running to her cleaning job Starting a marketing contract for 4 days a weekHaving a rest day on MondayBeing forced to find the timeCombing running with life Starting with a running coach and training for a 50k in April in Wales (She Ultra) The Ultra Race in Italy - being the only British women running Her aim for the raceWhy it's not about the other people racing - it's about youTreating it as a fun day out - chatting to people in the mountain huts, changing her top, taking things steadyTeaching herself that she could do itSprinting towards the end, just trying to get there Gaining new experience SheUltra Race Wanting to build her confidence in her physical abilities Getting into plyometrics - for building bone density Founding the Adventure Wellness Club and what it's goals areWanting to bring people together to share her passion Being diagnosed with ADHD and starting to understand how her brain works and working on her self confidence Pushing herself out of comfort zone with travel and adventureDelivering her first trip in 2025Teaching herself that you can make your idea a reality Ending each trip with a sauna and spa experience The "3 Day Effect" - spending 72 hours disconnected from technology and surrounded by nature has a breadth of benefits for your mind.Why adventure is key to wellnessLooking at herself with more compassionWhy it's not just a focus issueWhy a diagnosis does change everythingTrying medication and working with a nurse practitioner Starting to realise how awesome she isSeeing yourself in a different way Issues with ADHD, perimenopause and mental health ...
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    42 m
  • Marie "Lootie" Leautey – Solo, Unsupported & Fastest Woman to Run Around the World

    Marie "Lootie" Leautey – Solo, Unsupported & Fastest Woman to Run Around the World
    Mar 31 2026
    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 LootieBecoming the 2nd woman to run around the world - solo and unsupportedFastest women to run around the world Her early years growing up in FranceComing from a sporty family but not being interested in runningHer love for team sports Being a smokerBeing out of shape at 25/26 years oldSwapping her cigarettes for a run ever dayHer wake up call in Greece while learning how to windsurfBuilding up to a marathon distance- 8 months laterLeaving France when she was 20 - working in finance for big corporates Having the idea to run around the worldGoing on Google - has anyone run around the world beforeThe 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 pressureThe daily thoughts, the novelty of running Never thinking of giving up as this is exactly what she wantedHer running set up - and keeping it as light as possible (12 - 15kg)Researching with google maps - trying to figure out her location every 40kmThe 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 AustraliaSpeaking French, English, German and GreekStarting her run in Europe and why it was such a challenge (covid)Starting 6th December 2019After leaving Europe and heading to America (Getting an exception from the WRA)Arriving in New York in Mid November 2021What 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 nightEating what you find, eat until you are not hungry anymoreNot being dependent on certain types of food, drinks, gels, supplements etcRunning 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 wantedWanting 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 pointsThe kindness of strangers Running in Australia between May and August - which is Autumn time...
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    54 m
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