Tough Girl Podcast Sarah Williams

Dr. Meera Velankar, a mother of two with a doctorate in life sciences, embarked on a transformative journey over a decade ago. Feeling unfit and discontent, she turned to cycling, becoming a seasoned endurance athlete since. 
Her achievements include completing numerous running and cycling events, earning the title of an Ironman 70.3 finisher, and conquering the Super Randonneur norm three times, with a podium finish at the Tour of Nilgiris.
In 2022, Meera made history by setting a Guinness World Record for a self-supported cycling journey from Agra to Umlingla, covering a distance of 1,835 km in 19 days, 7 hours, and 18 minutes. This remarkable feat, accomplished with Utkarsh Verma, traversed five passes with an elevation of 19,000 meters, equivalent to climbing Mount Everest twice.
During this podcast, Meera shares insights into her journey, emphasising the importance of setting goals and pushing boundaries. Drawing inspiration from fellow cyclists, she advocates for spending more time outdoors and pursuing dreams. 
Learn more about Meera's adventures and her passion for motivating other mothers by listening to her story on the Tough Girl Podcast.
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Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 
Thank you for your invaluable support!
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Show notes
Who is Meera Getting her doctorate in life sciences at 26 Having 2 daughters Realising that she was obese  Starting to walk and to get into running Setting her first cycling challenge Cycling 800km in 8 days with a lot of off roading and climbing in 2011 Receiving support from the male participants Wanting to take her cycling further The importance of working towards goals Taking part in stage events  2012 getting involved in Super Randonneur Getting use to cycling on her own Taking on new challenges every year Wanting to move away from organised events and create her own challenges Deciding on challenges/events and the planning and preparation involved. Using her research skills from her PhD to plan her routes  Being inspired by Cat Dixon and Raz Marsden. The women’s tandem around the GWR holders. (You can listen to Cat and Raz on the TGP) Meeting Laura from SteLa Tandem - Around the word - mixed pair GWR holder. You can listen to Laura Massey-Pugh on the TGP - Her Inspiring Journey Around the World - 180 days on the back of a tandem.  Book: The Next Everest by Jim Davidson  Taking on 3 different routes/challenges with different partners, self supported.  Riding Kanyakumari to Kashmir Route (K2K) 3,800km in 18 days, self supported. Riding The Golden Qualdilateral (network of national highways connecting Delhi, Chennai, Kolkata, Mumbai in four directions) 6,000+ km in 41 days Riding East to West - known as the "the other k2k" in cycling circuits.  Having a supportive husband  Social issues of riding a tandem bike with a male partner who is not her husband.  The challenges of tandem cycling  Riding Umling La Pass on a tandem bicycle, which is the highest motorable pass (19,024ft) in the world. The many names of the tandem bike Having support from the Indian Army and Indo-Tibetan Border Police (ITBP) Communication and needing to rely on local people and their local knowledge Fitting in cycling around her life and family  Focusing on high altitude cycling and the lessons she’s learned  How to connect with Meera  Final words of advice to encourage you to spend more time in the outdoors and to follow your dreams Take the first steps to pursue you

Join us for an exhilarating journey into the world of long-distance hiking with Arlette Laan, affectionately known as "Apple Pie." 
In this episode, Arlette shares her awe-inspiring tale of becoming the first woman to hike all 11 National Scenic Trails in the USA, covering over 35,000 miles on foot. From her childhood adventures in Holland to navigating the rugged terrains of America's most iconic trails, Arlette's story is one of perseverance, passion, and the sheer joy of exploration. 
Tune in as she delves into the essence of long-distance hiking, the challenges she faced along the way, and the profound lessons she learned from her epic adventures. Whether you're an avid hiker or simply someone who loves a good adventure story, this episode is sure to leave you inspired and itching to hit the trails!
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 Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 
Thank you for your invaluable support!
***
Show notes
Who is Arlette? Being born in Holland Living in Boston, USA Getting the trail name ‘Apple Pie’ Growing up in Holland and having a typical childhood Moving over to California after college  Visiting Switzerland and getting into backpacking  The hiking culture in the Netherlands  Starting with the Pacific Crest Trail (PCT) in America in 2003 Learning more about the long distance trails What she loves about long distance hiking  Being empowered after reaching her goals How hiking has changed over the years The social aspect of hiking Not being an ultra light fast packer What a typical day hiking looks like Having dinner at 5pm and then carrying on hiking  Finishing up the 11 National Scenic Trails  Not giving her body the rest she needed  Pushing harder while hiking  Dealing with the heat and humidity and struggling to hit the 25 miles per day needed Advice for recovery and why taking time off is a good thing Eating well while hiking  Cooking v cold soaking  Food chat! Wearing dresses while hiking  Hiking through all seasons Tips for winter hiking  Feet and shoes for hiking  Road walking with a pack Hiking with poles  Fitting hiking into her life and working as a hiking guide Hiking all of the 11 National Scenic Trails in the States  Putting a plan in place in 2018   Speaking with ‘Buck 30’ (Brian Tanzman) Planning and preparation for the final few hikes  Dealing with aggressive barking dogs North Country Trail (4,600 miles)  Advice for when it gets tough on a hike  Making her goals smaller  Keeping track of expenses while on trail Paying for breakfast as it’s a better deal than dinner Advice for hiking the Te Araroa (TA), New Zealand  Skipping the road walks in New Zealand Hiking in Nepal Hiking in Europe Preferring to hike in the wilderness Going back to hike the Arizona trail Wanting to thru-hikes the trails that she section hiked  Wanting to ‘redlining’ the White Mountains guide book (1,440.4 miles )  How to connect with Arlette on social media #ApplePieHikes Selling sock dolls (only sold/shipped to the US) Redline Guiding Final words of advice   
Social Media
Website:  www.arlettelaan.com
Instagram: @arlette_laan 
 

In this episode, we embark on a journey with Lauren Beihoffer, a trail and ultra-running enthusiast residing in Tennessee, USA. As she prepares for a 100-mile race in the rugged mountains of Virginia, Lauren shares insights into the physical and mental challenges she faces and offers valuable advice for fellow runners, particularly women over the age of 40.
Lauren's love for running runs deep, having discovered it in her 30s and gradually progressing into the world of trail running. Through trial and error, she has gained valuable knowledge, emphasising the importance of self-compassion and honesty in balancing training with life's demands.
With a passion for helping others, Lauren specialises in working with women over 40, offering guidance on improving sleep quality, nutrition, and managing conditions like Polycystic Ovary Syndrome (PCOS). She highlights the significance of metabolic efficiency training and advocates for a balanced approach to nutrition, emphasising the importance of real food over supplements.
As Lauren shares her wisdom, she addresses the common feeling of imposter syndrome when pushing beyond one's comfort zone. Her final words of advice resonate deeply, reminding us that growth often occurs outside our comfort zones, and it's okay to embrace the uncertainty that comes with it.
Listen to Lauren on the Tough Girl Podcast as we navigate the trails of life with her, finding inspiration and guidance for our own journeys along the way
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Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 
Thank you for your invaluable support!
***
Show notes
Who is Lauren Living in Tennessee in the USA Her love for trail and ultra running  Tapering for her 100 miles race in the mountains of Virginia  The uncertainty feeling before a race Managing the various mental and physical challenges as they arise Dealing with the uncertainty Advice and tips for tapering before a race  Reducing your alcohol consumption  A glass of wine before bed…. What the sleep studies show  Working with women over the age of 40 Advice and tips for improving sleep quality Her love and passion for running  Coming to running in her 30s How her running journey progressed Getting into trail running  Gaining new knowledge in running via trial and error  Getting serious with running 3/4 years ago Fitting ultra training in with your life   Having self compassion and taking an honest look at your life Nutrition and why it’s so important  Dealing with PolyCystic Ovary Syndrome (PCOS) Metabolic Efficiency Training - a concept developed by Bob Seebohar in 2003  Good nutrition occurs on a spectrum  Practical nutrition for before, during and after the 100 mile race Eating real food and taking sports supplements Connect with Lauren on the socials  Final words of advice  Why it’s normal to feel like an imposter when you are pushing outside your comfort zone  
Social Media
Website: www.misfitmountainathletics.com
 
Instagram: 
@lauren_runswild
@misfitmountainathletics
 
Facebook: @LaurenRunsWild
 

Shirin made history as Iran's first female triathlete to compete in a world championship.
On 15 September 2013, Shirin represented Iran at the triathlon championship in London, wearing full Islamic dress. 
Growing up, Shirin discovered her love for movement through activities like yoga, swimming, and running. Her passion for sports blossomed further during her university years when she decided to pursue triathlon. Despite initial fears, she pushed through, embracing the challenge with determination.
After graduating from Durham University, where she studied Philosophy, Politics, and Economics, Shirin embarked on an internship with the United Nations. Throughout her academic and professional journey, she explored the complex interplay between human nature, societal expectations, and the realities of life.
Shirin's participation in the 2013 Triathlon World Championship in London garnered attention worldwide. Donning full Islamic dress, she defied stereotypes and inspired women everywhere to pursue their athletic dreams, regardless of cultural or societal barriers.
Beyond her athletic achievements, Shirin remains passionate about advocating for inclusivity and challenging societal norms. She actively engages in discussions about privilege, gender equality, and the importance of representation in sports.
Join us as we delve into Shirin's remarkable journey, exploring the intersections of athleticism, philosophy, and social change. Her story serves as a powerful reminder of the transformative power of sport in transcending boundaries and fostering empowerment.
Don't miss out on the opportunity to hear Shirin's final words of advice, as she shares her insights on resilience, determination, and the pursuit of one's passions.
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New episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 
Thank you for your invaluable support!
***
Show notes
Who is Shiz Being based in London Not considering herself a tough girl  Being born in Iran and moving around a lot in her early years Being introduced to yoga and the mountains Getting into running and swimming at school  Getting into triathlon at university  The pros and cons of moving so much when she was younger Being in the right environment to do sports The power of movement and nature  How she defines being competitive  Being involved with many societies at university  Studying PPE (Philosophy, Politics and Economics) at Durham University  Rowing at college College chat! Deciding it was now or never and getting into triathlon  Feeling scared and pushing on through Graduating from Durham and doing an internship with the United Nations (UN) Wanting to ride a rickshaw in London Exploring what is human nature in her dissertation Being told it wasn’t a safe environment for girls How theory is different from reality  Competing in a triathlon world championship in London 2013  The connection between your body and mind Don’t take your privilege for granted Flying to Iran to speak with the Iranian  Needing to dress modestly  What should women wear?  Being patronised while racing  Paris Olympics and the restriction on French women wearing a hijab  Being passionate about moving  Stepping back from social media Final words of advice   
Social Media
Instagram: @shiringeramitri

 

Beth is a traveler first and foremost. With 35 years of travel experience, each year she spends three to four months abroad, combining her love of adventure with vacation and business. 
For 15 years she has been running WanderTours, focusing on women-only tours, where she encourages and inspires women to dive deep into cultures and to challenge themselves by getting out of their comfort zone.
She recently discovered running and, at age 50, ran her first marathon. She then discovered ultra-running and has been using these as an excuse to explore remote destinations around the globe that few people ever see.
Most recently she completed the Grand Slam Plus with Racing the Planet. This consisted of running five 250K stage races across four deserts: the Gobi in Mongolia, the Atacama in Chile, the Namib in Namibia, Antarctica and, the one non-desert race, a run across the country of Georgia. 
While many people have completed these races, she is part of a small group of competitors (only seven women!) who have completed them in a year's time (OK, slightly longer due to Covid).
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We first spoke with Beth - Feb 11th 2020 - Running her 1st Marathon at 50, completing the Snowman Trek in Bhutan. 
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 Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.
 By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement. 
Thank you for your invaluable support!
***
Show notes
Who is Beth Whitman and what she does Speaking with Beth at the end of 2019 where she shared more about running her first marathon and completing the Snowman Trek in Bhutan.  Going back to the start of 2020 4 desert races - with Racing the Planet  Wanting to run these 4races in 1 year (Namib Race (Namibia), Gobi March (Mongolia), Atacama Crossing (Chile) and The Last Desert (Antarctica)) Continuing to run and train, even when races and borders were getting closed Not knowing what was going on, and continuing to hope that the race would go on.  Running every street in your city/neighbourhood   Having a purpose to get up every day and go running The rules of the ‘running every street’ The mental side of always being ‘on’ while running  The challenges of running a tour company during covid Dealing with uncertainty  Her first race - running Georgia (country) in 2021 Dealing with stress Using mediation and becoming more aware of her thoughts Needing to know what was happening and starting to doom scroll Becoming more aware of her habits Cutting back on caffeine and sugar Moving on quickly from each trip/race Needing to spend more time in reflection and appreciation for what’s been achieved Revenge travel Having 7 weeks between the Georgia race and the next ultra in Namibia Fuelling ultra marathons being a mostly vegan  Magical moments and highlights from running  Running in Antarctica and the challenges with the terrain and weather The mental struggle and thinking that she wasn’t going to be able to carry on while running in the desert What kept her going during the tough times How to find out more about Beth and her tours Being most active on Facebook Final words of advice Having something to look forward to  The power of making a plan  Why you are capable of so much more than you think   
Social Media
 
Website:
www.WanderlustAndLipstick.com 
www.WanderTours.com 
 
Instagram:
@bethwhitwa
@wandertours_pics
 
Facebook: @bethwhitwa

 
 

Hey Hey, it's Sarah Williams from the Tough Girl Podcast, and I'm thrilled to share with you my latest solo episode reflecting on my unforgettable journey hiking the 3,000km Te Araroa Trail in New Zealand.
Sponsored by Zoleo #ChallengeWithZOLEO, this episode dives deep into the highs, lows, and everything in between of my epic adventure.
Join me as I address questions from listeners about a wide range of topics, including solo hiking as a woman, hitchhiking, hygiene, nutrition, and more. I share it all.
I'll take you on a journey through the stunning landscapes of both the North and South Islands, highlighting memorable moments like canoeing adventures and breathtaking views on the Tongariro Alpine Crossing.
Whether you're a seasoned hiker or dreaming of your first big adventure, this episode offers inspiration, practical advice, and a glimpse into the transformative power of outdoor exploration.
Listen now and be inspired to take on your next personal challenge or adventure.
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Show notes
Intro Sponsored by Zoleo #ChallengeWithZOLEO  Who am I?  The challenge - to hike 3,000km on the Te Araroa Trail Planning & Preparation episode 2nd November 2023 Why it’s not your typical wilderness thru hike North Island Stats  Questions from listeners, tribe members etc Safety for a solo women - men on the trail, wild camping, hitching Hitching Purist and EFK (Every F***king Km) Inov8 trainers - get a 15% discount here  Trail Angels V Trail Entrepreneurs  Koha V Donations Enjoyment of the North Island Canoeing  Highlights - Timber Trail, Tongariro Alpine Crossing, Colonial Knob Walkway Costs from the North Island  Reaching Wellington and having a Christmas break South Island 1st January 2024 - 6th March 2024 Planning…. Verses being spontaneous Breaking down the challenging days Rivers in New Zealand Hiking in Wales, Tryfan and Welsh 3000s  TA - Navigation and GPS Whittakers Creamy Caramel Chocolate  Food, resupply, bounce boxes, being gluten free Wildlife encounters, sandflies  Hygiene - Pee, Poo Periods Equipment - loves and hates Department of Conservation (DOC) Hut pass   Highlights from the trail Advice for hiking the trail TA Resources page on the Tough Girl Website  Final stats  Regrets Learnings What’s next   
Social Media
Instagram: @toughgirlchallenges  
Facebook: @ToughGirlChallenges 
Youtube: @ToughGirlChallenges