Tough Girl Podcast

This One Wild Life: A Mother-Daughter Memoir launched in April 2021. "Includes research on the shy child, parent-child bonding, social media issues, and the benefits of outdoor activity and nature immersion. Disillusioned with overly competitive organized sports and concerned about her lively daughter's growing shyness, author Angie Abdou sets herself a challenge: to hike a peak a week over the summer holidays with Katie. They will bond in nature and discover the glories of outdoor activity. What could go wrong? Well, among other things, it turns out that Angie loves hiking but Katie doesn't. This One Wild Life explores parenting and marriage in a summer of unexpected outcomes and growth for both mother and daughter." A view in Elle Magazine says "Anyone who has ever been pushed to do something outdoorsy because it was good for them - or who has been the parent doing the pushing - will find this sweet tale about a growing and changing parent-child relationship all too familiar." A life long athlete, Angie loves writing about sport and the many lessons it teaches. Angie is Associate Professor of Creative Writing at Athabasca University. New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don't miss out. The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast. Show notes Who is Angie Living in British Columbia, Canada Being a writer since 2006 What Angie was like as a child Loving books from a young age Being a competitive swimmer and swimming for 4 hrs a day Learning the lesson of showing up every day Setting an early alarm… Balancing swimming with everything else as a teenager Being in a serious car crash at 29 The impact of that experience Knowing it would be better to try and fail rather than never try Processing the aftermath of the crash Journaling throughout her life Book - Wild Mind: Living the Writer's Life By Natalie Goldberg Book - The Artist Way By Julia Cameron Writing down her goals How the wilderness played a part in her life Having a negative experience with social media The power of nature New Book - This One Wild Life Feeling guilty as a mum Her mother daughter relationships Her relationship with her daughter The difference between a child who is introverted and a child who has social anxiety How motherhood changed her life Having to make choices Asking herself what kind of mother does she want to be Being available for her kids Girls, confidence and social media Screen time for children The benefits of doing hard things Climbing a peak a week and how the goal changed The challenges of hiking with a child Learning from each other Learning how to be a leader and how to be confident in nature Where does her drive and ambition come from Doing a solo 12hr challenge Thinking about the car accident Reminding herself that life is a gift Being present on social media Listening to her body while using social media Stop doom scrolling and put the phone down Final words of advice for other women Why there is always time for a 30 min walk outside Social Media Website: abdou.ca Twitter: @angie_abdou

Dr. Hajjah Sharifah Mazlina Syed Abdul Kadir is a lecturer at the Faculty of Sports Science and Recreation, Universiti Teknology MARA (UiTM). She successfully ski-sailed across the Antarctic, from the South Pole to the Hercules Inlet from Dec 9 to 30, 2004. The 1,100km-long journey took her 22 days to complete. She reached the North Pole in 2007 and Greenland in 2011. In 2019 she was back at this South Pole, this time as the leader of the All Women Expedition to Antarctica (AWETA) team. Which involved completing the "last degree" 60 nautical miles (69 mi/111 km) from 89 degrees to 90 degrees. Dr. Hajjah Sharifah Mazlina Syed Abdul Kadir created her very own psychological concept called M.E.P.S. M = Mental (power and strength of mind), E = Emotion (including spiritual aspects as well), P = Physical (ability and endurance of the body), S = Social (ability and intellectual). A concept that focuses on mental strength, getting out of your comfort zone and maximising your own potential. The MEPS Concept has helped over 300,000 people to date. New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don't miss out. The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast. Show notes Her full time job as a sports psychologist Having a focus on women empowerment Being a confident and active person Loving sports and being involved in multiple activities Doing her first degree in physical education Going to Canada to do a Masters in Psychology Creating the MEPSS Concept Wanting to create a balanced human being Needing to put the concept into practice Being a mental training coach in the Commonwealth Games in Malaysia Starting work as a lecturer Needing to go somewhere extreme to challenge her limits Coping with the cold Needed to put a plan in place in order to achieve this dream Needing to learn new skills for dealing with the cold Training 5hrs each day - both weights and cardio Needing to build her endurance Pulling tyres at night when it was cooler Doing her research Going to Norway for training 2004 South Pole Expedition 1,127km in 22 days - from South Pole back to base camp Being a Muslim women in Antarctica Food and nutrition in a cold extreme environment Dealing with the cold The biggest challenge she faced while on expedition Why the North Pole was the most challenging expedition Dealing with frostbite on her face Telling her mum about her goals Needed to ask for a sabbatical from work Starting with Google Creating a proposal with all the information Working to inspire young girls and women Creating a time capsule Doing a talent search all over Malaysia Being called the "Ice Queen" Looking for 5 key qualities Looking for good human beings Getting the team together to do the last degree in Antarctica Planning her online motivation program Social Media Website: drsharifahmazlina.com Instagram: @sharifah_mazlina_aweta

Jessica in her own words: I am a British non-fiction writer living on a hillside in North Wales, where I write with candour (and, hopefully, a dash of humour) about improbable things; UFOs, the United Nations' use of clowns to resolve conflict, and, most recently, the rigours of childbearing. I grew up in Shropshire and, at first, dabbled with sports and adventure writing — I played international lacrosse, was one of the fastest unaffiliated runners in the 2011 London Marathon, and once cycled 5,000 miles across sub-Saharan Africa. My career in journalism began as a reporter for the London Evening Standard's gossip column, although I was not good at it, rarely knowing who anyone was. I moved to foreign affairs in East Africa. There, I notched up datelines (often in a flak jacket, this time) from across the continent, Bissau to Burundi, Congo to Madagascar, and met my future husband, a photojournalist, whilst covering the civil war in Somalia. Within five years, I'd won a number of prestigious awards for my investigative features, including a Frontline Club Award, and was a regular contributor to the Guardian, TIME and Newsweek, for whom I wrote about topics including Islamic militancy, piracy, sexual violence and human trafficking. In 2016, pining for the British countryside, I moved with my husband to Llangollen in North Wales, a decision made in part because it had the tightest contour lines we could find within an hour's drive of a decent airport. I am now a mother to two small boys, and spent much of their formative years writing a book about motherhood – the postnatal period, to be precise – and submerging myself in the icy waters of the river Dee, which courses through the valley below our house. Jessica's first book - AFTER BIRTH: What nobody tells you – How to Recover Body and Mind and is available in all good book shops. New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don't miss out. The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast. Show notes Who is Jessica and what she does Being sporty at school and playing Lacrosse for Wales Being good at running, but putting too much pressure on herself Deciding to flee London and heading to Africa Partying, getting drunk and trying to snog boys! Finding regular work with the Evening Standard Celebrity parties and finding out the gossip Keeping costs down and running everywhere Running a Marathon in Kenya on a nature reserve Finding what she wanted to do Making the decision to move to Nairobi and why it was easy Feeling lost after university Not knowing many people at first Having savings and making editor connections before leaving Being enthusiastic and very determined Cycling 5,000+ miles across Africa for TUSK The route through Africa Missing female companionship during the cycle ride Teaming up with Centre Point Being under pressure to arrive at places Needing more downtime Spending 4 months on the road - cycled for 5/7 days visit a place and then carry on Meeting her husband on a trip to Somali How her priorities changed Making the change to having babies and getting married Continuing to write and share stories Having her first baby and not being prepared Dealing with the loss of physical activity Using running to stay sane Going for a swim in the River Dee in November Starting to feel more like herself again Balancing work and babies Focusing on your own physical and mental recovery Taking 2 years to feel strong again Giving women better information Using words like vagina Not prioritising herself enough Follow Kari Bo for Pelvic Floor Exercises Learning how to retrain the bladder All the stuff you shouldn't do after having a baby Giving women the information they need to make informed choices Antony Lo Supporting women with prolapse Cold water therapy and dipping in the River Dee Final words of advice for women who have just given birth Social Media Website: www.jessicahatcher.com Instagram: @jessicajanehatcher Facebook: @jessicajanehatcher Twitter: @jessiehatcher Book: AFTER BIRTH: What nobody tells you – How to Recover Body and Mind is available in all good book shops. About: While there is a wealth of advice for new mums on caring for their babies the same is not true for postpartum health. Fulfilling this vital need, After Birth is the ultimate postnatal primer for women facing changes to their bodies after having a baby. Addressing issues great and small­ - from hair loss and stretch marks, to bladder and bowel leaks, painful sex, diastasis recti and mental health - researcher and writer Jessica Hatcher-Moore brings together straight-talking advice on preparation for childbirth, healing, and recovery in the weeks, months and even years that follow. She also offers insights for partners, whose role is often overlooked at this critical time. Blending knowledge from the full spectrum of modern and traditional therapies with honest experiences from mothers, here is balanced advice with no agenda. Taking a broad look at what we can do for ourselves at home, and also when to seek expert help, After Birth will reassure, inform and empower women to reclaim their post-birth bodies.

Dr Sarita Robinson is Deputy Head of the School of Psychology and Computer Science at the University of Central Lancashire (UCLan). Sarita is one of the world's leading academic researcher in area of survival psychology and so is often referred to as Doctor Survival. Survival psychology focuses on how people respond in disaster situations – everything from a terrorist attack to a ship sinking. Sarita has spent over 15 years researching people's reactions to disasters. She focuses on trying to work out why some people are more likely to survive than others in emergency situations (and what we can do to improve our chances of survival). Sarita is keen not to rely on dusty books to inform her academic research and so has undertaken some hands-on survival training. This means Sarita has had some hair-raising adventures, including completing training in Helicopter Underwater Escape, Fire-Fighting and Coastal Survival. New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don't miss out. The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast. Show notes What Dr. Sarita Robinson does What her childhood years were like Being the daughter of 2 mental health nurses Struggling throughout her school years and feeling left behind Being diagnosed at 17 with dyslexia Enjoying the more individual sports Developing her own coping strategies Doing Psychology as an A'Level Going onto university Being inspired by The Poseidon Adventure Movie Why some people are more likely to survive than others The importance of having an optimistic outlook Fight - Flight - Freeze - How we respond to threats Being in a survival situation Spending 5 years on her PHD on Survival Psychology Being in a hotel fire in Turkey Needing to keep your brain in a good place - especially in longer term survival situations CPU - Central Processing Unit of the brain Why people do unusual things during a life threatening situation Why the brain falls back on pre-learned behaviours Training for emergency situations The power of prepping and preparing for emergencies Why trainings is important - "skills & drills" How training boosts your confidence and in turn your optimism The power of "What If" Post Traumatic Stress Disorder (PTSD) and Post Traumatic Growth (PTG) Practical steps to building resilience The importance of building your body - exercise, sleep, hydration, nutrition The connection between the body and the mind Enhancing your optimistic thinking Moving away from learned helplessness The power of social support and social networks What toxic positivity is and devaluating what someone else is going through The poison of resilience and why resilience is not always the answer Why the resilient thing ca n be to walk away Coping with the pandemic and how 2020 was Dr John Leach - Senior Research Fellow in survival psychology. Book: Survival Psychology (1994) Is there a difference between men/women gender (social construct) / sex (biological) in survival Why more girls and women died during the Boxing Day 2004 tsunami Why preparation is everything Social Media Website: http://drsurvival.co.uk Facebook: @drsurvival.robinson Twitter: @DrSurvival

Abbie Barnes is the founder and director of Spend More Time In The WILD, an organisation that seeks to inspire and empower individuals to get outside for the benefit of mental and physical health, whilst building meaningful connections with the natural world and each other. Through the project she produces weekly videos on YouTube following her adventures and challenges all around the world. Abbie offers walks and events, talks and workshops, runs the One WILD Life podcast, manages a thriving online community space, and is currently in the throws of preparing to ski solo across Greenland in the spring of 2021. By sharing her story - Abbie hopes to raise awareness about mental health and chronic pain in the adventure world. Abbie has hiked many of the worlds greatest trails, loves frothy coffee, wildflowers, and dogs. *CONTENT WARNING - During this episode, mental health and suicidal feeling are talked about. New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don't miss out. The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast. Show notes Meeting Abbie The goal of Spend more time in the Wild Sharing more bout her mental health journey and dealing with chronic pain Wanting to change lives Introducing Little Bobby (the dog!) Spending time in the outdoors when she was growing up Being passionate about the natural world Getting into film making at 13 What palm oil is and why she wants to raise awareness about it Her mission to get palm oil labelled on products (which was made the law in the EU in 2015) Raising awareness about the damage being done by palm oil Producing her first film and speaking in the EU Parliament Figuring out her purpose and being propelled forward Going to climb Mt. Kilimanjaro after her A'Levels Struggling with her mental health and being in a dark space Training up as a Personal Trainer and identifying a passion for working with people Picking up the camera again in 2018 Encouraging people to own who they are and their stories Learning new language around mental health Using the outdoors to tap into the best version of herself "I am not my mental health but it is a part of me" Creating "Spend More Time in The Wild" in 2016 Wanting to backpack all of the UK's National Trails Getting 3 National Trails in and having a realisation Identifying that part of her suffering was coming from lack of connection There has to be more than just nature Talking to the camera about how she was feeling Being mentally unwell and needing to pull out of the National Trails Challenge Finding it hard to look back and struggling to remember what happened Not being able to connect memories to reality Going backpacking with her mum 2017 - starting the year being in a dark, depressive state 2018 - Having a shift in her energy and moving to part time work at the gym 2018 was when WILD really happened Struggling with her mental health everyday Learning to cope and finding her own ways of working with it Starting a WILD community challenge during Covid 2020 The year of community and connection Doing a Million Miles for Mind Forest for Hope Getting up to speed of where Abbie is now Using the tools that she's learnt Why mental health is not a weakness An exciting new cycling project! Deciding to cycle JOGLE via each National Park and walking to the highest point in each park A 2,000+miles journey to highlight the importance of getting outside Starting in September and planning to cycle for approx 50 days Being supported by Anna while on the road Wanting to go on a solo polar expedition Spring 2022 - A solo unsupported expedition across Greenland Wanting to discover her human potential Dealing with chronic pain from nerve damage in her shoulder Always being in pain You can't apologise for who you are Turning the dark and difficult into something which manifests meaning and purpose Seeking help and trying to figure it out Planning for the bigger trips Having all the ideas!!! Having a friend, Craig do the project management for the JOGLE trip Number crunching, training and resting Paying for JOGLE and wanting to keep the costs down Meeting Anna at the beginning of 2020 The Abbie & Anna Show Final words of advice to encourage you to spend more time in the wild Social Media Website: www.spendmoretimeinthewild.co.uk Instagram: @abbiebarneswild Facebook: @spendmoretimeinthewild Youtube: www.youtube.com/channel/UC6ekNjZZWhx7NG2zHmG7IEA

Adya discovered the joy of being out on the water later in life, when she moved to Stockholm, Sweden and discovered kayaking in 2014. Kayaking in the lakes and the Baltic Sea was, at the time, the best way to escape the stress of daily life and connect with nature. Working in scientific research left little free time to enjoy her new hobby, so a few years later she ended up pursuing a new career that would allow more time for kayaking. Adya fell in love with sea kayaking as soon as she tried it in Dorset and has been on several expeditions in Greece and Sardinia. Adya trained to become a sheltered water kayak/canoe coach in London to share her love of kayaking and canoeing with others and enjoys coaching small groups of paddlers at her local canoe club. She also blogs about her adventures, hoping to inspire other women with full time jobs to try paddlesports while incorporating safety advice for everyone. After moving to Liverpool, and a less than ideal sea kayaking trip in Wales, Adya considered giving up sea kayaking for good but missed being on the water. Her love of watersports encouraged her to try paddleboarding in the Liverpool docks. With the help of a supportive coach, Adya managed to stand up on a board (and more!) giving her the confidence boost she needed at the time. Adya managed to get back into a sea kayak and now also does a lot of coastal paddleboarding. She is currently a British Canoeing #ShePaddles club champion, the paddle boarding discipline lead at her canoe club and an On Planet Patrol Community Guardian. These volunteer opportunities allow Adya to focus on some of the biggest problems we face as a society: lack of representation and climate change. With her paddling, blogging and #ShePaddles work, Adya hopes to raise awareness of the lack of diversity in paddlesports and help improve gender, ethnic and neuro-diversity in the paddlesports community. New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don't miss out. The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast. Show notes Who is Adya Living in the Wirral, North West of England Falling in love with waterspouts Being a qualified Kayaking and Canoe Coach Being involved in getting more women in kayaking and canoeing Focusing on happiness and finding her joy Getting into water-sports while working in Stockholm in 2014 Being convinced to give it a try Starting to go on weekly trips Working as a research scientist Deciding to make a change from research into publishing Self sabotage… The process of getting qualified in kayaking and canoeing Not being supported by the club, needing to find her own opportunities and struggling with the process Not being able to find a mentor and having to figure it out for herself Making a commitment to attend the club on a regular basis Needing to make a persistent effort The difference between kayaking and canoeing Loving canoeing Heading out in winter…. Keeping warm while being out on the water Group multi-day trips and making the transition from a 2hr journey during the day to an overnight trip Needing to build up stamina for longer trips 5 day kayaking trip in Greece going on a multi-island adventure Not liking going to the gym and feeling intimidated Living on the Wirral and what the watersports are like Getting into SUPs in summer 2019 Getting her own SUP board Paddling in the Albert Docks, Liverpool Dealing with lockdown and following the stay at home message Missing friends and company on the water and noticing a skills decline Being a British Canoeing #ShePaddles Club Champion - what it is and what's involved Wanting to improve things at the club level Planet Patrol (previously Plastic Patrol) Not having many role models in the sport Being inspired by Jo Moseley Discrimination and inclusion: where is the line blog post Advice for women who want to get into watersports Why you should join a club and/or sign up for lessons Future kayaking and canoeing dreams Liking doing local adventures Advice for planning a local day trip Safety while out on the water Going out to sea - Personal Locator Beacon App - Paddler Loggers Magical memories from being out of the water Why you should take a leap of faith Social Media Website: justonemorepaddle.wixsite.com/gonepaddling Instagram: @queenadya Twitter: @DrAdyaMisra

An Explorer in her own right, Belinda has walked across Nicaragua, searched for camels in China's Desert of Death, discovered ancient rock paintings in Lesotho, pioneered inclusive expeditions for people with disabilities, lead dozens of youth development expeditions around the world and gained a Guinness World Record for rowing unsupported around Britain. An expert expedition leader and Fellow of the Royal Geographical Society, Belinda has managed remote trips for, amongst others Ray Mears, Chris Ryan & Bear Grylls. Belinda launched Explorers Connect, a non-profit organisation connecting people to adventures in 2009. Over 13 years later she has encouraged over 30,000+ ordinary people to discover a world of outdoor challenges and established Britain's National Night of Adventure #WildNightOut2021 For the past twenty-five years, Belinda Kirk's professional life has revolved around adventure. She's seen it change people first hand: turning the timid into the confident, the addicted into the recovering, and the lost into the intentionally wandering. As a force for change, adventure can be powerful like few others. About the book: Adventure Revolution: The life-changing power of choosing challenge This book is about this transformational power, and the first to explore why adventure is essential to our wellbeing. From managing anxiety and overcoming fear, to finding self-worth and building interpersonal connections, to being happier, healthier, and more playful, ADVENTURE REVOLUTION draws lessons from more than two decades of experience leading groups into the wilderness around the globe. Illuminated with Belinda's personal narrative, her own research with modern hunter-gatherers, and the latest findings in neuroscience and behaviour, ADVENTURE REVOLUTION presents a compelling case for ditching the living room in favour of a longer, happier, and more adventurous life. "I believe adventure is a necessity of the human spirit. The modern world has become too easy, too averse to challenge. This is having a negative effect on our physical and mental health. We need a revolution, to learn how to live adventurously" New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don't miss out. The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast. Show notes Living in Exmoor with her son and partner Her passion and love for adventure Wanting to rebrand adventure Speaking to Belinda on the Tough Girl Podcast in July 2016 The big changes over the past few years.. Having a baby and finding a different way of living Lockdown and having the chance to stop Finishing her book after 7 years of researching and writing How having a baby has impacted her views on adventure Dealing with sleep deprivation and how her life has changed since Having a new opportunity to live differently Being in survival mode for the first few months and years Wanting to take her son on adventures Taking her son, Jackson on a Kayak How adventure changed her at 18 and impacted on other areas of her life Why adventure is so essential for us Sharing stories of transformation Wanting to understand the WHY Wanting to effect public policy The Adventure Effect Why adventure matters The story of Alice The multiple benefits of adventure How adventure can change your life What else are we able to do… Stretching and growing as people The story of Sam Surfing as Therapy The Wave Project The power of small adventures The Adventure Mind Conference held in Feb 2020 - to explore the benefits of adventure on well-being How adventure can be implemented in societies and our everyday lives How adventures helps us to be the best we can be Wanting to see adventure and outdoor education back in schools Wanting to see more Doctors prescribing adventure How to connect with Belinda and get copies of her new book Hoping to go on a big family adventure to Canada Social Media New Book: Adventure Revolution: The life-changing power of choosing challenge The first book to explain why adventure is essential to wellbeing. Explorers Connect: A not-for-profit organisation dedicated to helping people to live more adventurously. Join 30,000+ like-minded adventurers for unique adventure opportunities Instagram: @explorersconnect Adventure Mind: Conference series exploring the importance of adventure to wellbeing Belinda's Personal Social Media Website: http://www.belindakirk.com Instagram: @explorerbelinda Previous Tough Girl Podcast Interview: 5th July 2016 www.toughgirlchallenges.com/single-post/Belinda-Kirk

Words by Cherelle: Steppers UK is an outdoors organisation that aims to encourage diverse and under represented communities to participate in outdoor activities. Currently, Steppers UK focuses on hiking and cycling with plans to explore the outdoors further in the future. The inspiration behind Steppers UK comes from wanting to improve representation in the outdoors & change the image & stigma associated with being 'outdoorsy' or enjoying outdoor activities. Many communities have a heritage in Africa, The Caribbean & Asia, where nature is in abundance and very much part of culture, however, there is a disconnect with the people of the diaspora. We have lost contact with nature. Steppers UK aims: Promote diversity within outdoor spaces & improve access for those lacking ability, representation, or opportunity Increase the physical & mental well-being of our participants Normalise the visibility of Black & Brown faces within outdoor activities Support participates to eradicate any fears & stigmas associated with the outdoors Provide fun & therapeutic experiences in nature Create communities of outdoor enthusiasts & equip them with the skills and knowledge required for outdoor activities to become a recreational part of their lives Create more environmentally friendly communities Through outdoor activities create spaces to build healthier, caring, and open-minded communities. The Outdoors is for everyone! New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don't miss out. The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast. Show notes Founder of Steppers UK What Steppers UK does Working with young people as a youth worker Not having much experience with the outdoors when growing up Finding out that she likes spending time in the outdoors Being sporty and enjoying basketball Climbing her first mountain and her first WOW moment Taking the next steps to spend more time in the outdoors Finding a love for Reggae music Spending time as a volunteer in Jamaica and Malawi Working with young people as a youth worker Encouraging teenagers to step outside their comfort zone Launching Steppers UK in 2020 Leading walks for Black Girls Hike Black Lives Matter Movement Where the Steppers name comes from Sharing the walks via social media Starting her own personal challenge Being filled with joy from going on these walks Walking as a solo woman Wanting to be present while out on walks Experiences the benefits from walking and spending time outside Gear for beginners What can you do with what you've got What can you do with normal grip trainers Investing in gear when you find out if you like the outdoors or not Role models in the outdoors Learning about the outdoor industry Future plans and dreams for Steppers UK Wanting to encourage young people to use nature as therapy Dreaming on a mini bus The power of going on one walk Making the outdoors fun Funding of walks and Steppers UK Frequency of walks Wanting to get qualifications in the outdoors Taking on a new challenge to visit all 46 Areas Of Outstanding Natural Beauty (AONB) in England & Wales The challenge of leading groups Limiting the groups to around 20 people The Nature Fix Project How to connect with Cherelle and Steppers UK Top tips and advice The benefits of starting small "Don't underestimate the power of nature, and nature is truly healing, and it's freedom" Social Media Instagram: @steppers_uk Facebook: @SteppersUK Twitter: @Steppers_UK

Ursula Martin has spent the last two years walking alone from Kiev, Ukraine across Europe, over the Alps, to start on the Camino which would take her all the way to Santiago de Compostela, before heading on to the most westerly point of Spain, Finisterre and reaching the Atlantic Ocean. It was then time to turn around and head home, just 1,000 miles to get back to Wales. Ursula finished her epic solo journey on June 6th 2021 in Llanidloes, where she was joined by friends and family for the final 10 miles. Throughout her walk, Ursula had to deal with the covid pandemic, and having to decide whether or not to carry on and how to carry on safely. Ursula handled lockdowns in France, loneliness on the Camino St James and being on a tight budget. Ursula didn't get sponsorship and funded the trip through savings, and supporters via Patreon. Now back at home, Ursula can rest her feet, stretch her body and take the time needed to recover, while reconnect with her family. Ursula is already planning another walk, this time starting from Land's End and heading 874 miles to John O'Groats. Ursula plan to start her walk in January 2022, which will also mark the 10th anniversary of her ovarian cancer diagnosis. New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don't miss out. The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast. Show notes Who is Ursula? Being based back in mid wales with her brother Spending time with family and meeting her new nephew Being ready to stop walking Missing the feeling of open outdoor space First speaking with Ursula in May 2020 Making the decision to continue on with her journey Thinking short time and focusing on where to stay Going through lockdowns in France and Spain Walking the HRP - Pyrenean Haute Route Not being able to access indoor space due to restrictions Having to make the decision between going into France or Spain Making the decision to enter Spain to continue her journey to Santiago The egotism of adventuring Spending Christmas in Pamplona with 2 takeaway pizzas and movies Being accepted and welcomed while walking on the camino Only seeing a few other walkers Making connections and friends on the Camino Reaching Santiago and feeling sad 2021 - A Holy Year on the Camino Processing her feeling of the journey Reaching Finisterre and seeing the sea Going bed for 9 day rest and feeling broken Losing all her energy and needing time to recover Climbing a spiritual/holy mountain Knowing it was time to get back walking Not allowing herself to relax Why it is about the journey Making the transition from walker to writer Getting organised and the first step with writing Getting home and what the final section of the journey was like Deciding to do a mini challenge in January 2022 Final words of advice and key lessons from this challenge/experience. Social Media Website onewomanwalks.com Support Ursula via Patreon Instagram @onewomanwalks Facebook @OneWomanWalks. Twitter @WomanWalksWales. Past Episode - 26th May 2020 - Ursula Martin - Survived Ovarian Cancer - Walked 3,700 miles in Wales. Wrote a book.

In May 2019, Nadhira Al Harthy became the first Omani woman and the second Omani to climb Mount Everest. The inspiration for wanting to climb Mt. Everest was meeting the first Omani man, Khalid Al Siyabi who summited in 2010. Nadhira was so inspired by his achievement, that she decided in 2017 that she too wanted to climb the highest mountain in the world. Up until this point Nadhira was not sporty and was not really that active, she was starting everything from zero. She had no knowledge of the mountains, and had never been climbing before. Nadhira gave herself two years to gain the skills and knowledge needed to achieve her dream. Khalid, was now a good friend and had become her mentor and trainer. He designed her physical training plan and had her running, hiking, climbing and lifting weights as well as working on her mindset. Nadhira kept all of this a secret from her friends and family and only told them two months before she headed off to Nepal in 2019. Whilst at Everest base camp, preparing to summit, she heard the sad news that Khalid, her trainer and mentor had suffered a stroke and passed away. Dealing with this loss, Nadhira decided to continue on with her summit attempt and wanted to reach the top to celebrate the man who had inspired her. Nadhira reached the summit of Mt. Everest of the 23rd May 2019, 9 years to the day after Khalid had summited. Nadhira is one of a growing number of Arab women who are following their dreams of climbing mountains despite resistance from their families and society. Nadhira continues to inspire other Muslim women to step outside their comfort zone and to try new things, many of whom have now been encouraged to participate in outdoor sports after hearing her story. Her next goal is to climb all of the 14 mountain peaks across the world that stand taller than 8,000m, dubbed by NASA as the Eight Thousanders. New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - Make sure you hit the subscribe button so you don't miss out. The Tough Girl Podcast is sponsorship and ad free thanks to the monthly financial support of patrons. To find out more about supporting your favourite podcast and becoming a patron please check out www.patreon.com/toughgirlpodcast. Show notes Who is Nadhira Coming from a big family Not being that active when she was younger Deciding to climb Mt. Everest in 2017 Telling the youth to try new thing and to be open minded for new experiences Having 9 brothers and 6 sisters Not having children Having 32 nieces and 28 nephews How her family have accepted her hiking and supported her Where her idea to climb Mt. Everest came from Why it was her destiny to climb Mt. Everest Meeting Khalid al-Siyabi, the first man from Oman to climb Mt. Everest Keeping her dream a secret from her friends and family Being coached by Khalid al-Siyabi and starting to hike and climb in Oman Paying for Mt. Everest and managing to get half of the trip sponsored Meeting the Ambassador of Nepal Deciding to invest in herself When her family and friends found out Not caring what other people think Dealing with the negativity and the risks Knowing that her mum was praying for her on the mountain What happened during 2017 and 2019 Making her training the number 1 priority Hating running but knowing she needed to for her stamina Running 400K and doing the UTMB Oman Learning more about her body and figuring out her nutrition and hydration The mountains in Oman Getting to Everest Base Camp in 2019 and not knowing anyone else Being very quiet and keeping to herself at the start Living there for 50 days Putting herself first and being her own best friend The mental side of the challenge and pushing herself hard Learning that her coach and mentor Khalid al-Siyabi died while at base camp The final push to the summit and making her dreams come true Climbing Ama Dablam, in Nepal, (6,812 metres /22,349 ft) Working with young people to inspire them Final words of advice Why you have to work hard to achieve your dreams Social Media Instagram: @alharthynoor