Info

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
RSS Feed
2017
October
May
April
March
February
January


All Episodes
Archives
Now displaying: Page 5
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. 

 

Feb 18, 2017
17th February 2017
  • Bad night sleep (I need to start taking a magnesium supplement before bed)
  • Bad habits - started working straight away
  • E-mail system - "Do it - Delete it - Delegate it"
  • Skype call with Adelaide Goodeve about my sugar addiction 
  • Trying to understand where my cravings come from
  • Being all or nothing…. #extreme 
  • Trying to get #balance
  • Deciding what training to do - S&C session or walking 8 miles?
  • The triangle of pain!
  • Not eating enough, not drinking & not being in keto
  • Completed 8 miles in 2hr 37mins (Aiming for 20 min miles)
  • ISPO Blog post has been written and uploaded to the Tough Girl Blog
  • Booked in for my Cryotherapy Treatment with Wirral Cryotherapy! @wirralcryo
  • Plans for the weekend & having a “Dixie” day!
  • Doing research for the Appalachian Trail
  • Sorting out insurance for America
  • Getting new blog posts written & uploaded
  • Sorting out flights to Atlanta - Approx £300
  • Being addicted to Patreon…. & waiting for new patrons to join
  • Say hi to me on twitter @_TOUGH_GIRL
Feb 17, 2017
16th February 2017
  • Gym session this morning following my S & C program
  • Skype calls with the Tough Girl Tribe
  • Not eating enough - ahhhh
  • Being distracted by things which were not on my to do list
  • Updating my Patrons list on the website
  • Adding a Tough Girl Daily Page on the website
  • Getting more Patrons - 71 patrons and breaking though the $300 mark
  • Added new recommendations onto my website
  • My new walking poles!
  • Skype interview with Anne Maria Watson (2nd women to win MDS in 2015)
  • Being interviewed for another podcast - sharing more about the tough girl podcast and my mission

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 16, 2017
15th February 2017

Show notes!

  • Lazy day in my PJs
  • Working with loveherwild.com & sharing their content through my FB page
  • Catch up with Claire Kelly who has been helping me with my Instagram & main FB page
  • Future opportunity for me & the tribe!
  • Doing an interview and struggling for conversation…
  • Doing research via YouTube - Watching Bigfoot & Dixie!
  • New blog post about gear
  • Plans for tomorrow!
  • Thank you to all my new Patrons - $294
  • Reaching 2,600 followers on FB!
  • Tracking my weight 
  • Life is good!
  • Keeping up with my daily habits
  • Reviews on iTunes! Increased from 72 to 79!

 

Here are some quick & easy things you can do which will make a massive difference! I imagine/hope many of you are doing them at the moment!

1. Like the main FB page - share the posts with your friends. (With how FB works, each post is only seen by 10% of the followers)

2. Follow on twitter - RT - follow the guests - thank them for their time 

3. Tell your friends, work colleagues, family members, everyone about the podcast!

4. Show people how to listen to podcasts - so many people are missing out as they don't know what amazing resources are just a few clicks away!

5. Contribute in the Tribe - ask questions - respond to queries - get your voice out there - be heard. 

6. Leave a review in itunes - tell the world why you listen. There are 72 reviews in itunes at the moment and over 700 of you in this group! If everyone left a review the podcast would surge to the top of the rankings and more women would find it and get to hear the amazing stories.

7. If you have a blog write about the podcast and the benefits you've gained from listening - what you've learnt, how it has helped you etc

Your support is appreciated so much.

 

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

Feb 14, 2017
14th February 2017
  • Happy Valentine’s Day
  • 6 mile training walk for the Appalachian Trail (1 hr 56mins - 18.40 min/miles)
  • Presents!! Thank you Claire & Rob, & Thank you Libby!
  • Seeing Cat from Chiro and Physio Clinic about my glutes! See more info below.
  • Falling asleep & being kind to myself
  • Come and say hi on twitter @_TOUGH_GIRL
  • Check out the website www.toughgirlchallenges.com 

 

Info from Cat, from Chiro and Physio Clinic

Today we worked through some glut isolation exercises (as isolated as we could get as muscles don't work in isolation!) 

What worked for you:

Side lying clams: keep the top hip forward to reduce the range of motion in your hip (this makes it more difficult!) Work through as many reps as it takes until you can really feel that glut working hard. Repeat a few sets. Superset this with some x-band walks and see what you feel!

Bridge: heels together, knees wide to offload the hamstrings (be careful not to over extend in the hips and lower back) load this up with the bar and see how you feels in your glutes.

Donkey Kicks: rest your arms onto a bench so your not tempted to use them! Use the red band around the sole of your foot. Extend the leg back and slightly up  (without compromising the lower back) play around with the tempo...and some holds in too! Stop if you feel the hamstrings or quads kicking in too much. You may not necessarily feel it in your glutes but they will be firing! 

Leg press holds: single leg, slight bend in the leg and hold. Again you should feel this in the glut. Hold for a good 20 seconds and repeat on the other leg.

 

Feb 14, 2017
13th February 2017
  • New week - New start!
  • Speaking to Bex from www.loveherwild.com
  • Working out with Chris Thomas
  • Wirral Cryotherapy 
  • Doing one thing at a time
  • New blog posts uploaded re training for Appalachian Trail
  • Updated Patreon goals - New target $333
  • Watching Bigfoot on Youtube about his Appalachian Trail hike
  • New equipment ordered - Therm-a-Rest NeoAir XLite Sleeping Pad & Black Diamond Trekking poles
  • New to do list for tomorrow!
  • Justine Curgenven coming on the Tough Girl Podcast tomorrow!
  • Tips for Valentines Day tomorrow!
  • Come and say hi on twitter @_TOUGH_GIRL
  • Check out the website www.toughgirlchallenges.com 
Feb 13, 2017
12th February 2017

Show notes

  • Editing - 7 women & 7 challenges Part 2
  • Show notes….
  • Benefits of show notes for SEO and to help people to find you
  • The week ahead
  • Being busy Vs being productive
  • Working out what is the priority and what needs to be done first
  • Needing to earn more money
  • Asking for help from the tribe - Thank you Leah!!!
  • Taking a short holiday and going off social media for a week
  • Champagne Networking Evening For Ambitious Ladies - 22nd Feb
  • Walking with the Wounded Event - 23rd Feb
  • The Turning Point with Dr. Ro - 24th - 26th Feb
  • Breathe
  • Not making the progress I want to be making
  • Speaking with Chris Thomas my PT about my training program
  • The training plan will be available on www.toughgirlchallenges.com shortly!

 

Follow Chris on Instagram @Chris83pthomas 

Feb 12, 2017
11th February 2017

-  Training Walk! With Rando Girls (Ellen & Amar)

The walk was to the Roaches, an area famed for its gritstone outcrops and a favourite for rock climbers.
 
Start 11:06
Duration 3h43
Distance 7.9km
Ascent/decent 385m
 
Walked along the river Dane, then through Gradbach Wood following Black Brook.  Leaving the woods, we walked along open Moorland, crossing the road to Roach End (where we stopped for lunch) and Bearstone Rock before walking up through the Roaches to the trig-point, at a height of 505m above sea level.
 
 
- Being paid for content
- Respecting my time
- What to charge for corporate gigs
 
Feb 11, 2017
10th February 2017

- Interview with Rae Red (7 Women - 7 Challenges)

- Catching up with Sketch (Nicola Milan) @ Euston Station

- Travel.... Train from Surbiton --> to Vauxhall --> Underground to Euston --> Train to Crewe --> Train to Liverpool Lime St --> Bus to Birkenhead North --> Train to Hoylake --> Walk home

- Sleep, eat!

- Collect Amar from Liverpool Lime St

 

 

P.S. - the cover art work has nothing to do with the podcast episode! 

1 « Previous 1 2 3 4 5 6 7 Next » 7