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Tough Girl Podcast

Tough Girl Podcast

By: Sarah Williams
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Summary

 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
  • Lauren Roerick "Longway" – Thru-Hiking the World: PCT, HexaTrek & Te Araroa

    Lauren Roerick "Longway" – Thru-Hiking the World: PCT, HexaTrek & Te Araroa
    May 12 2026
    Lauren Roerick, known on trail as Longway, is a long-distance backpacker, filmmaker, and outdoor educator who has hiked across North America, Europe, and Oceania. From the Pacific Crest Trail to New Zealand's Te Araroa, and becoming the first North American woman to thru-hike France's 3,034 km HexaTrek, Lauren shares her adventures and the lessons they've taught her. In this episode, she talks about stepping into the world of long-distance hiking in her 30s, navigating challenges on remote trails, making decisions in the moment, and learning to trust herself. Through her storytelling and filmmaking, Lauren inspires women to build confidence, resilience, and a deeper connection with the outdoors—proving that it's never too late to take that first 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 LaurenLong distance backpacker and film makerCurrently in California, but normally based out of Vancouver, CanadaHer early year growing up in a small city in Southern Alberta called LethbridgeNot getting into backpacking until her 30sPlaying a lot of sports, being a gymnasts, playing rugby and doing jujitsu What changed in her 30sA walk in the books by Bill Bryson - the classic thru-hiker read Having the courage to take the step to make her dreams come trueWhy the first step is the hardest You get one life….Being willing to sacrifice the other things What's really important to youSupport from family March 2020 and being on the trail when the pandemic started Moving in with her mum in Southern California for 4 months Making the decision to leave the trail Why it wasn't an easy decision to make Heading back the following year (2021) and not knowing if she would get the chance to hike againBeing made redundant after 6 months Finding a southbound permit for the PCT at the end of June Being drawn to hike on long trails Making life long friendships and building community while hiking Starting to document her hikes as soon as she startedVlogging for THE TREKBeing a documenter - but not having experience in vlogging Her biggest challenge while being on the PCT The fires, the weather and needing to adapt to the trailMaking the decision to fly to Colorado to hike the Colorado Trail Doing back to back hiking since 2023Wanting to make a career out of this Needing to go all in Deciding that it was ok to be tiredHer love for the trailsTaking things a little slower when you need to Finding a balance that works for herDeciding to hike the HexaTrek Choosing a trail off the beaten track Not speaking French HexaTrek is a 3034 km hiking trail, connecting 14 of the most beautiful nationals parks and crossing France from the Vosges to the Pyrenees.The people on the trail Wanting to make more solo decisions and building those skillsMaking decisions when you don't have good options Trusting her gut and intuition Learning acceptance while on the trail Thoughts on the Hexatrek and why it's not a beginner trailSpending 4 months on the trail (121 days)Feeling strong and fit at the end of the trailHaving 3 months before heading out to New Zealand to hike the Te Araroa Trail Heading NOBO on the TA - starting in Bluff and heading to Cape Reinga (the non traditional way)Highlights from the trail and why it's such an interesting trail The hut system in New ZealandWhy it's not just about the hiking The logistics off the trail - and why it was frustrating The lessons learned from hiking the TA Changing from a purist hiker to a hike your own hike, hiker.Making it her own adventure, doing side quests and making the adventure unique to herSharing her stories online and hiking while being observed People expectations of her while hiking Figuring out what works for you Hiking in Georgia - and loving it!Transcaucasian TrailNutrition and food while on the trailEating the same food day after day and being ok with itWearing trainers on the trial Hiking Plans for 2026Hiking with a group of content creators - The Drakensberg Grand Traverse, South Africa Working with Jack Wolfskin The Wolf Trail Being booked out until October Feeing excited about the future Advice and tips for new hikers - the tropics that should be talked about meDon't get overwhelmed by the whole trailHow to connect with Lauren onlineFinal words of advice for women to step outside their comfort zone It's okay to want things for yourself. It's okay to prioritise yourself and your dream - even it that sometimes means putting them ahead of other people's ...
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    43 mins
  • Paula McGuire – Stroke, Autism Diagnosis & Why She's Still Saying Yes to Adventure

    Paula McGuire – Stroke, Autism Diagnosis & Why She's Still Saying Yes to Adventure
    May 5 2026
    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 PaulaBeing based just outside of GlasgowBeing adventuring since 2015TGP Episode Working as an electronic note taker and captioner for deaf peopleTGP 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 creativityFeeling 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 446 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 herFeeling very luckyBrain 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 herReminding herself of things she achieved, things that she'd failed at and survivedAdventure and acceptance Continuing to do fun things A to Z of AdventurePost stroke fatigue Not sticking to things - buying all the gearGetting 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 againHer 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 agoCoping with how your brain works How her entire life has become clear after her diagnosisAdvent(ure) Writing a book commissioned by PenguinBook: Adventures for Bored Adults: Games. Challenges. Activities. Treats.How to connect with Paula on social mediaSupporting people with mental healthAdvice for women going through lots of challenges Social Media Website: www.paulamusttryharder.co.uk Instagram: @pmusttryharder Facebook: @pmusttryharder
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    45 mins
  • Rebecca Dent: High-Performance Dietitian for Ultra Runners & Mountain Athletes

    Rebecca Dent: High-Performance Dietitian for Ultra Runners & Mountain Athletes
    Apr 28 2026
    Rebecca Dent is a high-performance dietitian specialising in ultra runners and mountain sport athletes — from passionate recreational runners to world-class professionals. Based in the Chamonix Valley for the past 10 years, she combines her expertise in performance nutrition with a life immersed in ski touring, trail running, mountaineering, and the mountains she loves. In this episode of the Tough Girl Podcast, Rebecca shares her journey from the Forest of Dean to the French Alps, balancing elite-level training with everyday life, and the nutrition strategies that help athletes optimise performance, recovery, and health — particularly for women navigating hormonal changes and perimenopause. We talk race day fuel, strength training, managing limiting beliefs, and why it's never too late to start a new adventure. Whether you're chasing your first trail race or aiming to summit Mont Blanc, Rebecca's insights will inspire you to push your limits while taking care of your body. New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time). Support the Tough Girl mission via Patreon: www.patreon.com/toughgirlpodcast *** Show notes Who is RebeccaWorking as a high performance dietician for 25 yearsStarting out in the NHS, before moving into elite sportFocusing on climber and ultra runnersMoving to the Chamonix Valley in the French Alps, 10 years agoTraining for an ultra race in SnowdonBeing passionate about ski touring, trail running, hiking, climbing and spending time in the mountains Growing up in the Forest of Dean in a little villageSpending a lot of time outdoors Starting trail running in her teenage years Always enjoying athletics and being inspired by the women on TV Doing GCSE PE and A'Level PEHaving fun doing sports in a team environment Deciding what to study at university Niching down in her careerBeing exposed in the NHS to different areas of health careStarting to enter trail races and pushing herself physicallyHer running journey and progression in the sportEntering into races for funFollowing a training plan for a 50k trail race in SnowdonUsing Training Peaks and working with a coachDoing approx 7hr of training per weekUsing sports drinks, gels, kindle mint cake, chews and jelly sweetsNeeding to get good at running up hillDoing 2, 1hr gym sessions per week46 years old and why it's so important to strength trainPerimenopause and changes in hormonesChanges in body composition and carrying extra body fatStarting to work with a personal trainer once a weekHow a change in hormones can affect your confidence and mood Feeling stronger and lifting heavierHow the extra's were creeping inEating well and focusing on things that were easy to changeFocusing on the protein What a typical breakfast, lunch, and dinner looks like Keep things simple and nutritiousDoing a recovery shake after the gymRace day nutrition - before, during and afterBeing guided (by her husband) up Mont Blanc - up and down in 1 dayStruggling with acclimatisation The mental side of running and climbing Reflecting and working on her limiting beliefs Being able to regulate thoughts that are't helpful Reframing thoughts Dealing with disappointment Being good at feeling your feelings Planning, logistics, and being organisedDeciding to pull back and focus on resting and recouping Doing an ultra every 2 to 5 years Being a procrastinator Having to make training a priority Why it is hard sometimes Needing to have a balance with lifeWhy some things do need to be delayed How to connect with Rebecca on social mediaFinal words of wisdom and advice It's not too late!!!!Find what it is you're interested in Social Media Website: highperformancedietitian.com Instagram: @high_performance_dietitian Facebook: @HighPerformanceDietitian
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    48 mins
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