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Tough Girl - Daily Podcast

After working in finance for 8 years, I quit my city job and spent 18 months travelling the world, climbing Kilimanjaro, backpacking around South America and doing a ski season. I used this time to help me decide on what I wanted to do with my life. ​ I set up Tough Girl Challenges as a way of motivating and inspiring women and girls. I'm the host the Tough Girl Podcast where I interview inspirational female explorers, adventurers, athletes and everyday women who have overcome great challenges. I completed the Marathon des Sables in April 2016 and in 2017 I will be thru hiking the Appalachian Trail (2,190 miles) in 100 days! This is my daily update of what I get up to! I want to share the journey, the high points the low points and what it takes to build a business while having fun and going on adventures! Sarah AKA - Tough Girl xx The Daily Podcast will be on hold until I come back from the Appalachian Trail. I will be thru-hiking from the 3rd June to the 10th September. You can watch my vlogs on my Youtube Channel - https://www.youtube.com/c/SarahWilliamsToughGirlChallenges
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Mar 15, 2017

Leadership the Eleanor Roosevelt Way

Timeless Strategies from the First Lady of Courage

by Robin Gerber

 

“Women, whether subtly or vociferously, have always been a tremendous power in the destiny of the world”

- Eleanor Roosevelt

 

 

Mar 14, 2017

Tough Girl Daily - Monday 13th March - #MotivationalMonday

 

#Support

 

  • Being so productive (just none of it on my to do list)
  • Batch editing podcasts
  • Interview done for Camp America and report written
  • 80 Patrons - $366 USD
  • £1.55 until next pay day!
  • Being interviewed for Motivational Monday podcast
  • E-mails done
  • It’s a no from Sherpa 
  • Chased ISPO up again for my money
  • Why it’s about documenting the journey and not content creation
  • Being able to see the growth & the journey!
  • Having belief in myself
  • Why you should read the - Slight Edge by Jeff Olsen
  • Why your daily habits are so important
  • Have an amazing day!
  • THANK YOU!!

 

xx

 

Mar 13, 2017

Tough Girl Daily - Sunday 12th March - Update on Goals!

#Goals #Sunday #MondayMotivation

  • Chilled Sunday
  • Battling feelings of guilt
  • Catching up with Stephanie from the Tough Girl Tribe
  • Catching up with Stacey Copeland
  • Arranging a dinner party for early March 
  • Watching Twilight
  • Foot massage & reflexology
  • Getting into bad habits
  • Monday  - New Week - New Start!
  • Editing podcasts (no more editing chat)
  • Patreon - 79 patrons - $365 a month!! GOAL  - to get to $400
  • Update on my goals for the year
  • Have a great Monday & have a great week!!

xx

 

Mar 12, 2017

Tough Girl Daily - Saturday 11th March - Walking weekend in the Yorkshire Dales!

#Walking #GetOutside #Training

 

  • Staying with Ellen from Rando Girls
  • Not having to plan or think
  • 10 miles with a weighted backpack (20 lbs)
  • Dealing with the pain of the pack
  • Check out Instagram stories for more pics @toughgirlchallenges
  • Loving my walking poles!
  • Chocolate & Beetroot #Cake
  • New Youtube video coming soon (Thank you to Flynn!!)
  • Needing to look at my fuel intake as I don’t eat enough when I’m walking
  • Switching my brain off
  • How to celebrate the 100th Episode of the Tough Girl Podcast
  • Editing podcasts!!
  • Why you just have to do the things you don’t like
  • Plans for Sunday
Mar 11, 2017

Tough Girl Daily - Friday 10th March

 

#Editing #planning #DailyHabits

 

  • Stayed in my PJs all day editing podcasts
  • Focusing on the quality of the sound
  • Batch editing
  • Thank you Leah for your help with the show notes
  • Needing to get help with the show notes
  • Having an epsom salt bath 
  • Heading to stay with Ellen from Rando Girls
  • Eating chocolate & beetroot cake
  • Appalachian Trail planning
  • Have fun this weekend
  • Follow along on Instagram stories @toughgirlchallenges
  • Loading up my backpack with water… do I need a new backpack?
Mar 10, 2017

Tough Girl Daily - Thursday 9th March

#ToughOldThursday

 

  • Up at 6am
  • Thank you cards!
  • Interview with Podcast with Heart
  • Editing more podcasts & getting them uploaded
  • Staying in my PJs all day
  • Watching movies…No exercise… Feeling Lazy
  • Not in the mood.. for podcasting
  • Dealing with the loss of 1 patron
  • Being a slow month for patrons
  • Trying to be patient
  • Being invited down to London for an event at RedBull HQ - Having to say no
  • Still waiting for funds from ISPO
  • Plans for tomorrow - edit one podcast!
  • Plans for the weekend
  • Thank you for listening - any questions ping me an e-mail sarah@toughgirlchallenges.com
  • Speak to you tomorrow 

xx

 

Mar 9, 2017

Day 67

International Women's Day 

- #IWD2017

- Chronic period pain

- Trying to up my gain

- Speaking gig for Sony 

- Working with Caroline from Raise the Bar Life Coaching

- Thank you Pamela!!!

- Goal setting (SMART)

- Heading to Bills for lunch

- Having a naughty desert

- Killing time at Euston

- Editing the next podcast

- EXHAUSTED! 

 

 

 

Mar 8, 2017

Show notes

- Super chilled morning

- Working on screen flow (recording how to videos for while I'm away on the Appalachian Trail)

- Loving dropbox

- Train to London from Liverpool

- Meeting up with friends in London

- Staying in London for the day

- Arranging interview with Cheryl Strayed for the end of March

- Book competition giveaway for Patrons of the podcast

- 3 new patrons in March

- Getting ready for #IWD2017

 

Mar 7, 2017

Tough Girl Daily - Monday 6th March

#MagnificentMonday

  • Finished editing Rahma Barclays episode
  • Speaking to Catherine Mayer for International Women’s Day - 8th March
  • #IWD2017
  • Why I decided to interview Catherine for the Tough Girl Podcast
  • There is no point complaining 
  • Why action needs to be taken
  • Books to be won!! You just need to become a patron of the Tough Girl Podcast!
  • Patreon!
  • PT session with Chris Thomas
  • Flight has been booked!
  • Next two big purchases are the tent and my tracker
  • 2 new Patrons in March! $361 goal is to get to $450 by the end of the month or at least $400
  • Epsom salt bath for recovery
  • Plans for tomorrow - editing & travel to London
Mar 6, 2017

Saturday 5th March

  • Starting my day with a swim - 45mins 1450m
  • Editing Rahma Barclays cycle ride - From London to Jerusalem
  • Shout out to Abbie!
  • Have a great weekend!
  • I need to get magnesium in my life
  • Plans for the following week - International Women’s Day & Talk for Sony
  • Waiting for funds from ISPO in order to buy my plane ticket to America

 

xx

 

Mar 5, 2017

 

Saturday 4th March

  • Free day!
  • Editing - Lilyella Craw-Seaman
  • New Blog posts up - Creating a vision board & Dr.Ro Turning Point
  • New Video up on YouTube - Thank you Flynn
  • No exercise but feeling pretty fit 
  • Trying to get the balance right with training
  • Focusing on the podcast and getting episodes pre-loaded
  • Plans for the following week
  • Catching up with an old camp friend
  • Back to editing!
  • Have a great weekend

xx

 

 

LINKS!

 

Twitter - https://twitter.com/_tough_girl

Instagram - https://www.instagram.com/toughgirlchallenges/ 

Blog/Website - www.toughgirlchallenges.com/ 

FaceBook - https://www.facebook.com/ToughGirlChallenges/ 

TRIBE  - https://www.facebook.com/groups/ToughGirlTribe/

Tumblr - http://toughgirlchallenges.tumblr.com 

Pinterest - https://uk.pinterest.com/Tough101/ 

Patreon - https://www.patreon.com/ToughGirlPodcast?ty=h

 

 

Mar 4, 2017

- Interview with Chloe Phillippa Harris

- 12 mile run - see more on Instagram stories @toughgirlchallenges

- Recovery

- Interview with Niki & Janette from Yorkshire Rows

- Editing Lilyella Craw-Seman

- Plans for the weekend

 

Mar 3, 2017

- Interviews

- Naturopath Visit

- University

- Editing - thank you Flynn

- Plans for the coming days

Mar 2, 2017

Tough Girl Daily - 1st March 2017

#Goals #MakeItHappen #March

Show notes

“Anything is possible if you set your mind to it”

  • Our books!
  • Some of the highlights from 2016!
  • Having a vision board!
  • Asking herself the questions  - “How can I achieve these things?”
  • Flying to India for the weekend & drinking champagne on the great wall of China!
  • Her philosophy for life & why she believes she can achieve anything she sets her mind to
  • Make it Happen March Challenge
  • Why it came about 
  • £31 for 31 days
  • Goals - for Caroline with a focus on health & fitness
  • Having more fun!
  • Tips to help you achieve your goals
  • Reflecting back to 2015 when I did Unleash the Power Within with Tony Robbins
  • “Do or do not, there is no try”
  • Final few words of advice

My Day!

  • Heading back up North & dealing with train issues
  • S&C session at the gym
  • Cryotherapy with Cryo Clinic - http://cryoclinic.org 
  • Plans for tomorrow….12 mile run? (Maybe)
  • Mastermind call - talking about tactics, FB Groups
  • Have an awesome day!
Mar 1, 2017

 

Tough Girl Daily - 28th February 2017

#Walking & #Editing 

Show notes

  • Training for the Appalachian Trail
  • 4 hours 29 min - 13.5 miles with a weighted pack (Goal was 15 miles)
  • Treating myself to a cheeky 3 course meal at Bills in Kingston Upon Thames
  • Listening to podcasts - Check out Sparta Chicks Radio by Jen Brown & Tim Ferriss 
  • Paid help Vs volunteers
  • 75 patrons - goal is to get to 100
  • Focusing on what I can control and not what I can’t
  • Editing Natalia Cohen podcast! (It’s a good one - Live on March 14th!)
  • Update re Cheryl Strayed
  • Speaking at Sony on the 8th March - International Women’s Day
  • Making £20! But focusing on the positives!
  • cana.com was down so I wasn’t able to create the artwork
  • Plans for 1st March - Train home - PT Session - Cryotherapy Session - Skype calls - Mastermind 
  • March Challenge with Raise the Bar Life Coaching (Caroline Wellingham)
  • New OOO coming soon!
  • If people want to speak to me for advice - they will need to pay for a 1 hr coaching session.
  • 3 months until the Appalachian Trail!

 

LINKS!

 

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

Feb 27, 2017

Show notes

  • Detox Day - Lemon water!
  • No alarm!
  • Epsom Salt Bath
  • Feeling relaxed
  • Plans for tomorrow: - 15 mile walk, edit another podcast
  • Plans for International Women’s Day - (8th March) Sony
  • Have an amazing week! 
Feb 27, 2017

Tough Girl Daily - 26th February 2017

#TurningPoint #DrRo #Day3

Show notes

  • Day 3 of Turning Point with Dr. Ro - A transformational 3-Day Experience
  • “I’m responsible for one person only - ME!”
  • Your finances - 5 money personality types
  • I’m a saver - looking to avoid debt. 
  • Being too strict on myself
  • Good debt Vs Bad debt
  • Investing in myself
  • Being a bit smarter about allocating out my funds
  • Relationships and the 4 levels
  • “Pleasure and pain are part of any relationship”
  • Being the Authentic You 
  • Who am I ? - “I am who I am!”
  • What is amazing about you? What do you love about you?
  • Everything comes from within
  • The differences between masculine and female energy
  • The formula for creating an amazing relationship
  • How to decide what you want to do?
  • The Law of Contrast
  • What do you hate & why?
  • What is your purpose? What is your mission?
  • Moving forward
  • TRUST it’s going to happen
  • Exciting news!!
  • My ten action steps
Feb 26, 2017

Show notes

  • Day 2 of Turning Point with Dr. Ro - A transformational 3-Day Experience
  • Basic needs - Security - Freedom - Love - Significance
  • Deciding what my two needs are - Significance & Variety
  • Scoring how my needs are being met
  • Values I desire
  • What values do you want to live by?
  • Getting significance
  • Having family for security
  • Variety - linked to the challenges I do
  • Acceptance - No caring what other people think
  • Emotions I want to avoid?
  • Choosing new values - Love, Trust, Passion, Fun & Confidence
  • Trying to understand why you do what you do
  • Your HEALTH
  • Your body and your energy levels
  • Rules around your values
Feb 25, 2017

Show notes

  • Commuting in London (Hint - I don’t miss this!)
  • Turning Point with Dr. Ro - A transformational 3-Day Experience
  • Tony Robbins - Unleash The Power Within - Doing the fire walk
  • Scoring your life - how happy are you?
  • Instant Emotional Change
  • Changing your state
  • Music & movement - “motion creates emotion” 
  • The stories we tell ourselves
  • Accept the situation for what it is - not worse or better - just as it is
  • Being me
  • Breaking the arrow with our throat
  • Forgetting the limiting beliefs
  • Internal chatter - questions and statements
  • Daily Empowering Resolutions
  • Money & beliefs (Money is the root of all evil!)
  • Life Wizardry - The Warrior, The Lover, The Magician, The Sovereign 

 

Feeling inspired week after week? 

 

You can do 3 easy things to help me continue to grow the podcast!

 

  1. Subscribe to the podcast in iTunes, so you won’t miss a single episode
  2. If you’re loving the podcast, please leave a 5-star review on iTunes! I read every single comment!
  3. Share the podcast with your friends, especially if you think it could help them, and spread the #ToughGirlPodcast love. 

 

Your support helps me continue to grow the podcast and do inspiring things in this space! Already done all 3? You’re a rockstar! Thank you!

 

Want to do more?

 

Please become a Patron and donate a small fixed amount every month to help fund the runnings costs. 

 

 

Feb 23, 2017

Heading to London for the week!

- S&C workout (KILLER!)

- Champagne Networking!

- New book - Appalachian Trail - Thru-hikers Guide 2017!

 

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

 

LINKS!

Twitter  ✩ Instagram  ✩ Blog/Website  ✩ FaceBook  ✩ TRIBE  ✩ Tumblr  ✩ Pinterest  ✩ Patreon  ✩ YouTube 

Feb 21, 2017
20th February 2017

Show Notes

  • Waking up at 6 am and getting on with my to do list!
  • Gym Session with Chris Thomas (Going through Day 2 of my program)
  • Check out my Instagram stories @toughgirlchallenges
  • Camp America Interview done and report written
  • Going to the Dr. to sort out my cough (Which is deep in my chest)
  • Editing -  Hannah Stodel - (4X Paralympian (Sailing), Triple World Champ, Aspiring to compete in the Vendee Globe 2020!) Podcast - out 21st February @7am
  • Connecting with Nicki from Explorer Chick & working on some collaborations!

 

 

LINKS!

 

Twitter - https://twitter.com/_tough_girl

Instagram - https://www.instagram.com/toughgirlchallenges/ 

Blog/Website - www.toughgirlchallenges.com/ 

FaceBook - https://www.facebook.com/ToughGirlChallenges/ 

TRIBE  - https://www.facebook.com/groups/ToughGirlTribe/

Tumblr - http://toughgirlchallenges.tumblr.com 

Pinterest - https://uk.pinterest.com/Tough101/ 

Patreon - https://www.patreon.com/ToughGirlPodcast?ty=h

✩ YouTube - https://www.youtube.com/c/SarahWilliamsToughGirlChallenges 

Feb 20, 2017
19th February 2017

Show notes! Day 50!

  • Feb Video Update on training for the Appalachian Trail available on YouTube
  • Skype interview for - The Interesting People Podcast
  • Lunch out with Claire 
  • Reviewing the 1st draft of the WAEXPO Film on the “Blogging & Podcasting Workshop”
  • Setting up a poll regarding a FB Live session for the Tribe
  • New Appalachian page on my website has gone live
  • Collaborating with www.Loveherwild.com & developing a book club
  • New Patreon Goal HIT - $333!! BOOM!!
  • Massive thank you to Leah Atherton for doing the show notes for; Part 2 of 7 Women  - 7 Challenges
  • Feeling the pressure I am putting on myself
  • Putting my game face on and sucking it up
  • Come say hi on twitter -  @_TOUGH_GIRL
  • Check out the website - www.toughgirlchallenges.com

 

 

Feeling inspired? 

You can do 3 easy things to help me continue to grow the podcast!

  1. Subscribe to the podcast in iTunes, so you won’t miss a single episode
  2. If you’re loving the podcast, please leave a 5-star review on iTunes! I read every single comment!
  3. Share the podcast with your friends, especially if you think it could help them, and spread the #ToughGirlPodcast love. 

Your support helps me continue to grow the podcast and do inspiring things in this space!

Already done all 3?

You’re a rockstar!

Thank you!

 

Want to do more?

Please become a Patron and donate a small fixed amount every month to help fund the runnings costs. 

 

Feb 19, 2017
18th February 2017

Show notes!

  • Not sleeping & being awake between 4 - 6 am
  • Reaching out to the women who attended my workshop with a resources pack & the offer of 121 coaching sessions (from £35)
  • 1st Cryotherapy Appointment! See below for more info!
  • Getting an energy boost and feeling so much better
  • Back to the gym for strength & conditioning session 
  • Chilled & getting an early night
  • Trying to sort out my to do list before Tuesday
  • Feelings of my digital detox… coming up next week!
  • Come say hi on twitter -  @_TOUGH_GIRL
  • Check out the website - www.toughgirlchallenges.com

 

Cryotherapy

 

Cryotherapy means you get exposed to liquid nitrogen which lowers the temperature inside the cabin to as low as -180 °C and sometimes even lower! Mine went as low as -189 °C!

The maximum exposure time for 1 session is 3 minutes, which is totally doable, you can do anything for 3 mins! Anymore than 3 mins may lead to skin damage and frost bites of the extremities!

The procedure is not toxic because you know that air on earth usually contains at least 78% nitrogen. Besides, you can say “stop” at any time and the operator will shut-down the procedure. You can also get out of the cabin whenever you want because the cabin door is not sealed or locked in any way. 

I really enjoyed it! It’s hard to describe the feeling, you are cold, but you’re also not. I could feel my fingers tingling occasionally and I could really feel it on my right thigh (which is where I’ve had pain recently). I have no idea about the science behind it -but the potential benefits are huge

For Sports & Fitness

It allows you to 

  • Train Harder & for Longer
  • Faster recovery rom training
  • Improve Joint Function
  • Heal Injuries/Restore Muscles
  • Decrease Fatigue
  • Increase Stamina

For Pain Relief & Wellness

  • Reduces Inflammation
  • Reduces Stress & Anxiety
  • Improves Circulation
  • Quicker Surgical Recovery Time
  • Improves Sleep
  • Boost Immune System 
  • Relieves Chronic Pain

There are also beauty benefits (which I like to think of as an added bonus!)

  • Burns up to 800 calories
  • Reduces Cellulite
  • Minimize Stretch Marks
  • Improves skin conditions (Acne, Eczema, Psoriasis, etc)
  • Tighter, smoother skin

 

After my session, I did get a massive energy buzz and my body felt much stronger and I felt ready to take on anything. I felt more recovered and strong enough to head to the gym and do my final strength & conditioning session of the weekend. It would be great to see what the impact would be over the longer term and if you used it on a regular basis. I would defiantly add this to my training regime, especially if it gives me the recovery I need and allows to be train harder and longer. I’m also excited to see how my sleep is tonight!

Would you give it ago? Would you step outside your comfort zone and go into the chamber for 3 mins?!

If you want to book a session - Speak with Jane on 07500678381 or get in contact via the website . You can also follow the Cryo Clinic on Facebook 

 

Feeling inspired week after week? 

You can do 3 easy things to help me continue to grow the podcast!

  1. Subscribe to the podcast in iTunes, so you won’t miss a single episode
  2. If you’re loving the podcast, please leave a 5-star review on iTunes! I read every single comment!
  3. Share the podcast with your friends, especially if you think it could help them, and spread the #ToughGirlPodcast love. 

Your support helps me continue to grow the podcast and do inspiring things in this space! Already done all 3? You’re a rockstar! Thank you!

Want to do more?

Please become a Patron and donate a small fixed amount every month to help fund the runnings costs. 

 

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