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Tough Girl Podcast

Tough Girl Podcast

By: 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. Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Social Sciences
Episodes
  • Dr. Sarah Ruggins – Record-Breaking Endurance Cyclist on Pushing Limits, Managing Pain, and the Power of Aggressive Patience

    Dr. Sarah Ruggins – Record-Breaking Endurance Cyclist on Pushing Limits, Managing Pain, and the Power of Aggressive Patience
    Aug 5 2025
    In this episode of the Tough Girl Podcast, we’re joined by Dr. Sarah Ruggins—a high-achieving investment professional, academic powerhouse, and now a record-breaking ultra-endurance cyclist. From her early days as a national-level track athlete in Canada to surviving complex PTSD and rebuilding her life, Sarah’s journey is one of transformation, resilience, and radical self-belief. In 2023, Sarah competed in the Transcontinental Bike Race, and in 2025, she took on her most audacious challenge yet: cycling from John O’Groats to Land’s End and back again—2,715 km in just 5 days, 11 hours, and 14 minutes, setting a new outright record. This conversation dives deep into the planning, training, and mindset behind the ride—from strength work and 3:30 AM mornings to battling hallucinations, sleep deprivation, and pain barriers. Sarah shares her three-part mantra—Focus, Discipline, Gratitude—and unpacks how elite performance is built in the margins: with structure, strategy, and sacrifice. Whether you're chasing a personal goal or looking for motivation to push your own limits, this is an episode that will fuel your fire. 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 Sarah RugginsWorking as an investment professional for the past 10 years Growing up in Canada Being part of a very active familyDoing a lot of running and focusing on track and field Working with the best coachesHolding national records in middle distances Preparing for junior olympics at 14/15Wanting to represent her country at the highest levelHer teenage yearsNeeding a routine surgery on her feetDeveloping a disease of her nervous system The impact on her lifeDeveloping complex PTSD Getting back to a ‘normal life’Starting to focus more on academics Getting 4 degrees in 4 different subjectsCompeting in the trans continental bike race in 2023Wanting to understand what her limits wereJohn O’Groats to Lands End and back againBeing supported by a crewWorking with Rob Lee from RLP Coaching What training looked like from Sept/October 2024 to May 2025What a typical week looked likeWorking with a strength coach to compliment what she was doing on the bikeIncreasing the volume of training on both the bike and in the gymSquats increasing from 45kg to - 4 sets of 5 reps at 110kgWhile working a full time job in finance Having her whole life scheduled from 3.30am - 10pm Figuring out life adminSetting big goals in your life - you need to be prepared to make sacrifices in pursuit of those goals Planning, schedules and logistics Coming back to the WHY was integral Building the team and pulling everyone togetherReaching out to sponsorsWanting to make a history making rideProbability, chance and luckGoing to maximise our probabilities of success Being on the start line being 100% confidentBeing forced to be brave and tough - but coming from a place of powerWanting to demonstrate to herself her own resilience and wanting to inspire othersStarting the challenge and wanting to ride to her capabilitiesWorking in blocks of 4 hours and focusing on the power. Managing her process and focusing on what’s on the road aheadRiding 4 hours and then off the bike for 10 mins - the ‘Pitt stops’What goes on in those 10 mins Eating and nutrition and eating constantly while on the bikeHow her body responded to the challenge 3 phases while doing endurance work: phase 1, the first 36 hours - feeling great, phase 2 hitting a pain wall which you need to push through, phase 3 - where you feel like you can go forever, your body has accepted this is just what you do nowGoing though the pain wall and pain gate The mind body connection and what was happening mentallyDeveloping a 3 part mantra: focus, discipline and gratitude The biggest challenge while on the bike Not being able to tolerate solid foods on day 3Moving to liquid food - Supported by Huel Dealing with the sleep deprivation - confusion and falling asleep while on her bikeCrashing into a nettle bush and going into hyperglycemic shock Using blue light to wake her upBeing ahead of the record by about 7 hours and 175km - stick to the processReaching the end The feelings of relief Keeping your emotions locked in for 5 days Being able to relax!2715 km in 5 days 11 hours 14 minutes. NEW OUTRIGHT RECORD HOLDERHer limits….Taking the learning and applying it to new projectsRecovery after the challengeGetting back on the bike and back in the gymRaising funds for 2 charities The Bike ...
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    53 mins
  • Sarah Williams - 800th Episode Special – 10 Years of the Tough Girl Podcast, 7,400 Miles of Adventure & What’s Coming Next!

    Sarah Williams - 800th Episode Special – 10 Years of the Tough Girl Podcast, 7,400 Miles of Adventure & What’s Coming Next!
    Aug 4 2025
    I can’t quite believe it, but here we are — the 800th episode of the Tough Girl Podcast! In this special solo episode, I’m taking you behind the scenes for a personal catch-up and reflection on everything that’s happened so far in 2025 — from January through to August. I talk about what life has looked like lately (yes, still living at home with my parents!), working part-time at AIM Health, the adventures I’ve been on, the challenges I’ve faced, and the exciting things coming up next. This episode is a bit of everything: gear chat (flat-lay photos and a new Atom Pack!), health updates (peri-menopause, gut health, strength training, and more), financial planning (Patreon, pensions, broken laptops!), plus reflections on my time walking the English Camino, Snowdonia Slate Trail, and tackling the GR20 in Corsica — which was honestly tougher than the Marathon des Sables. I’m also talking about my motivations for taking on the GR10, what I’ve learned in 10 years of podcasting, and why the mission — to increase the amount of female role models in the media especially in relation to adventure and physical challenges— is stronger than ever. Thank you for being here with me on this journey. Whether you’ve listened from the start or are just finding the show now, I’m so incredibly grateful. This is a celebration of us — of consistency, resilience, growth, and dreaming big. 🎧 Tune in to hear what I’ve learned over 10 years, what’s changed (and what hasn’t), and where I see the podcast — and my adventures — heading next. Let’s go! 🎙️ 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 Intro to the podcast - solo reflections episode with me - Sarah Williams 800th episode!Reflecting back from January 2025 - to August 2025Setting the scene - chaos in my room - kit and gear everywhereTaking photos for the flat lay gear postNew backpack - atom pack - needing to go on a test hikeAgenda and plans for this episode Behind the scenes and what’s been going onLiving at home with my parents since 2014 Working at AIM Health - structure, regular hours, income, access to therapies Aim Health therapies - Cryotherapy, compression trousers, red light, HBOT, rebalance bed Impact on my wellness and recovery Saving money, emergency funds, breaking my laptop, spending money…Saving money for my pension Funds from patreon - paying for the website, music, search function, auphonic, Zoom costsRoot canal - and teeth looking goodHealth - consistent with training, mobility and strength with FrancoNot trusting my ankles - needing to strap them up Adult balletYin yoga - not being as consistent as I would like (Kassandra Yin Yoga - Youtube) Reflecting back - longevity - turning 44 - big jump in agingPeri-menopause and menopauseBioresonance, OligoScan Feeling slightly fatigued - anaemic again? Blood test coming back normalToo much cryotherapy? And stopping for the summer so as not to loose my heat adaptionFeeling everything is coming together and feeling strong and wellGut health issues; belches, bacteria overgrowth, wheat freeOctober focus will be gut health and working with a nutritionist and Dr Cath Home based for 7 months.Adventures April - Walking The English Camino with Gemma Smith - stats and filming and not having time to share online Snowdonia Slate Trail - 5 day practice hike - getting back into the mountains againWatch the Snowdonia Slate Trail - vlogs on YouTube Why I recommend the Snowdonia Slate Trail Public transport back from the trailWanting to get mountain fit Hiking the GR20 with Alex Mason end of June, beginning of JulyCicerone Guidebooks Abbie Barns Vlogs on the GR20 Meeting at Gatwick for a super early flight to CorsicaWatch the Tough Girl GR20 Vlogs on YoutubeHarder than Marathon des Sables Mentally wanting to quit the challenge every day Starting to doubt myselfWhy I didn’t quitNever quit on a bad day The challenges of the first 3/4 daysThe early starts - 5am startsNot eating and feeling rough Double stages….Having the same goal to finish on the Friday Needing more recovery at the start of the challengeAlways being able to push it on the final dayChange the plan, not the goal.Why I’m taking on the GR10 The incredible trails in Europe, UKWanting to walk trails and spend time in the mountains FKT website for GR10 BMC Women’s Adventure Film Competition - ‘Make a Difference Award’ Kendal Mountain Film Festival Get involved in the film! Send in ...
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    1 hr and 2 mins
  • Tia Banks – From Pro Athlete to Mountaineer: Climbing the 7 Volcanic Summits and Teaching Resilience Through Adventure

    Tia Banks – From Pro Athlete to Mountaineer: Climbing the 7 Volcanic Summits and Teaching Resilience Through Adventure
    Aug 4 2025
    In this powerful episode of the Tough Girl Podcast, we meet Tia Banks—a former professional basketball player turned mountaineer and certified resilience expert. Based in Texas, Tia is on a bold mission to climb all seven volcanic summits, one on each continent, using her journey as a platform to inspire strength, courage, and mental resilience. Her love for adventure began with Mount Kilimanjaro in 2021, where she faced illness, doubt, and the ultimate test of her mindset on summit night. But for Tia, mountaineering is more than reaching the top—it’s about how we speak to ourselves in tough moments, how we dig deep when we want to give up, and how we “climb our own mountains” in life. In this episode, Tia opens up about her early years in sport, the “suck it up” mentality, the importance of positive self-talk, and her commitment to empowering young people through adventure therapy and her non-profit initiative, Summit Saturday. If you're looking for a dose of motivation to keep pushing through your own challenges—or to finally try something you've never dared before—Tia’s story will light the fire. 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 Tia BanksFormer professional basketball playerCertified in resilienceBased in TexasHer early years and having a sporty childhood The suck it up muscle SUCK IT UP at 6 years old….Becoming more aware of mental health on her personal journeyGetting into mountaineeringClimbing Kilimanjaro in 2021Go big or go home Writing her goal in her journal Starting to prepare and research Working with a breathing coachCommitting to the training Focusing on endurance Preparing her body and her mindPositive self talkOptimismBook: Mind Over Mountains: Life Changing Strategies to Overcome Adversity Digging into the mindset while on the mountain Being sick when she first got to AfricaBeing challenged to do hard things, even when you don’t feel like itNeeding to dig deep and why it wasn’t just a one time thingHolding on to hopeSummit night on Kilimanjaro Stella PointManaging self talk and comparisons to other peoplePole Pole - Pronounced “po-lay po-lay,” it's Swahili for “slowly, slowly.”The technique of reframingGoing into schools and talking about mental health with children and young adultsSaray Khumalo - first black African woman to reach the summit of Mt Everest Needing to ask for helpWhy motivation style changes and different motivation is needed at different times Working towards a biggest challengeWanting to summit all 7 volcanic summits on each continent Mount Giluwe in Papua New GuineaAdventure TherapyNon Profit - ‘Summit Saturday’ - taking at risk youth out into nature Managing herself to ensure not to burnoutWanting to build a better self care regimentSelf Care Sunday and doing a series on tick TokHolding herself accountable Talking about resilience and motivation with younger childrenHow to connect with Tia on social media Final words of advice for people who are climbing their own mountain What’s going to help you have the mindset to overcome your challenge Try something new, try something you’ve never tried before Social Media Website: www.tiabanks.com Instagram: @thetiabanks Facebook: www.facebook.com/people/Thetiabanks/100064323240028/ YouTube: @thetiabanks1 TikTok: @thetiabanks1
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    49 mins
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