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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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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! 

Feb 10, 2017
9th February 2017

- 1st corporate speaking gig of the year!

- Trains - Trains - Trains!

- Ambitious Ladies Networking Event- 22nd February

- Check out my sister - Caroline!  http://www.raisethebarlifecoaching.com 

- Check out Singers Secret! 

 

Feb 9, 2017
8th February 2017

- Final day at ISPO in Munich!

- Interviews with The North Face & Columbia

- Catching up with Cathy O'Dowd

- Flying back to London

 

Links

- Listen to Cathy on the Tough Girl Podcast as she shares more about her Everest Adventure!

Cathy grew up in Johannesburg, South Africa, as a child she was not sporty and labelled herself as an academic. As a shy person, she embraced rock climbing at university and during this podcast we learn more about Cathy, her drive, and how she went onto become the fist women to climb Mount Everest from both sides!

- Click HERE!

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

 

https://itunes.apple.com/gb/podcast/tough-girl-podcast/id1024977070   

 

https://soundcloud.com/toughgirlchallenges/tracks

 

http://www.stitcher.com/podcast/tough-girl-podcast

 

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/x

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 8, 2017
7th February 2017

- Dealing with rejection

- Gym session for Appalachian Trail

- ISPO Academy

- Having an all male panel in 2017? My thoughts 

- Interview & mobility session with Emily Ackner from http://fitforthat.com 

 Follow Emily on Twitter @fitforthat & Instagram @fitforthat_

- Sorting out e-mails and working with Brodie on sponsorship for the tough girl podcast

 

 

#ISPO #ISPO2017 #ISPOMunich #Women #WomenInSports #WIB #ToughGirl #DailyPodcast

 

Feb 6, 2017
6th February 2017

I'm still at #ISPO in Munich!! It was another fun & crazy day!!

- WIB Networking Lunch

- Instagram Live & new Youtube video re my goodies from Day 1 (Watch now!)

- Partying at YKK (Little parts - Big difference)

- Cosmo's & live streaming on Instagram!

 

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/x

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 6, 2017
5th February 2017

- Freestak - Being on the Panel - "How to pick the right influencers/bloggers for your brand"

* Freestak are offering a free 30 min consultation to help you refine your influencer search, including tips & tools on how to check quantitative/qualitative criteria, monitor & analyse output. Contact Simon Freemen - simon@freestak.com - to book your session. +447590115900

- WIB - Women in Boards & Action Sports

* WIB - Day Conference London - 13th May  - Pre register now and get a 10% discount 

* WIB - Annual Conference Barcelona - 29th September - 1st October 2017 - For a 15% discount use PROMO CODE: IWENTTOISPO17

 Interviews with :

- Emma Shoesmith - Creative Producer emma@womeninboardsports.com +447969457107

A filmmaker and project manager born in Manchester, living in London. From the moment I stood on my Dad’s skateboard age 4 that was it, I was mad about board sports. Once I was old enough to earn money, I spent it on chasing the snow from north to south, hitting park and hitting backcountry even harder. I was lucky enough to have supporting parents that brought me up to respect mother nature’s power to give, and power to take. Having said that, there were a few calls home to break news of injuries and hospital visits. All have taught me valuable life lessons and provided me with the precious time needed to pick up a camera and start filming.

Late to the education game aged 28 I set off to do a media degree at The University of Westminster. Armed with ten years of snowboarding, surfing and skating experience in my backpack, it was inevitable that I would find a way to marry my love of Action sports and film making. It has always bugged me that women are often seen as objects in action sports media, holding boards, not riding them and fitting a western beauty stereotype. This kick started my investigation into the representation of women in action sports media, leading me to find WIB and offering my assistance as a filmmaker, to document their 2014 event in Biarritz. From the moment I arrived I knew I was in a special place, a safe space, never have I ever had so many people around me that just got it! From feeling like I was the only person on the planet that wanted equality in action sports and surely the only 31 year woman that skateboarded to work, suddenly I was home. Now I have a great relationship with WIB, they have supported my first documentary film project and are now helping me market Board of Media a Youtube channel that ‘documents diversity in action and adventure sports’. With WIB behind me and the connections I have made, I truly believe that anything is possible.

- Alma Pardo

I’m from Barcelona but I live in a small village deep in the Pyrenees as I’ve turned my passion for snowboarding into my job. I founded the online snowboard magazine SBES MAG few years ago and I combine it with other photography and communication projects. As I said snowboarding has been the reason or sometimes the excuse to travel the World and meet people. I followed the motto “learn by doing” and even though it’s not the easy or the set path I have enjoyed and I am enjoying the adventure.

I came to the first WIB by chance, my mentor at the time had heard of it through a friend of a friend and took me there as a learning experience without knowing exactly what to expect. Once we arrived it was such a nice group that I offered to help by taking photos and video and with everything I could. From there I became more and more involved with the organising team and I started running the communication and social media. WIB has become a really important part of my life because I’ve met amazing people that have not only helped me professionally but have also become my best friends. Giving this same opportunity to other girls and women to meet amazing personalities, get inspired and learn is why I keep working and promoting WIB.

 

- Women's Lounge

* Make up done by Claudia Kriechbaumer

* Photography done by Ines Thomes 

Interviews with :

- Dr. Andrea Low - Runner, Blogger, Outdoor-Lover 

www.runninghappy.de

Instagram/Twitter: @alrunninghappy

Marlen Franke - Trail Runner & Blogger www.trail-kitchen.com 

 

 

Feb 4, 2017
3rd February 2017

- Catching up with Rachel Wise, Laura Try & Jo Jo for 7 Women - 7 Challenges

- Starting training for the Appalachian Trail - 4 miles (20 min miles- weighted backpack)

- Trying to figure out dropbox and using my phone to record videos

- Planning for ISPO Munich

Feb 3, 2017
2nd February 2017

- Gym Life

- Skype Calls

- Freestak

- ISPO - Munich

- Brian

- JoJo Rogers (7 women - 7 challenges)

- Training Plan from Chris Thomas

- To do lists

Feb 2, 2017
1st February 2017

- Breakfast & shopping (Cheshire Oaks)

- Lunch out (Cafe Rouge)

- Phone call with Rahma Barclay (Tough Girl Podcast)

- Phone call with Gemma Smith (7 Women - 7 Challenges)

- Mastermind (Dirty - Wild - Tough - Chicks!)

- Filming launch video for Appalachian Trail

- Still trying to get balance!

- Learning to say No!

- Daily check lists!

- Feeling grateful

 

LINKS!

 

Twitter - @_TOUGH_GIRL

Instagram - @toughgirlchallenges

Blog/Website

FaceBook 

TRIBE  

Tumblr 

Pinterest 

Patreon 

✩ YouTube 

Feb 1, 2017
31st January 2017

- Not being able to wake up

- Editing like crazy

- Having a friend arrive

- Taking the afternoon off

- Going out for dinner

- New ideas on how to celebrate the podcast in 2018!

- Seeing what the Tribe have been getting up to with their 7 goals in 2017

- Plans for the week ahead

- Getting ready to launch the Appalachian Trail - 1st Feb!

Jan 31, 2017
30th January 2017

- GYM

- Conference Call

- Camp America Interview

- Interview Challenge Sophie

- Interview Georgie Akin-Smith (7 women - 7 challenges)

- Challenge Sophie EXTRA episode edited and ready for 9th Feb

- Such a productive day!

Jan 29, 2017
28th January 2017

- WAEXPO - Blogging & Podcasting workshop in Bristol

 

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

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

 

 

Jan 29, 2017
29th January 2017

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.

Jan 28, 2017
27th January 2017

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

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

 

- Early start!

- Interview with BBC Wiltshire

- 2 School Talks - Malmesbury School

- Nap Time

- Tough Girl Tribe Meet up In Bristol

- Chocolate Brownie & Bed!

Jan 27, 2017
26th January 2017

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

 

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

Jan 26, 2017
25th January 2017

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

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

Jan 25, 2017
24th January 2017

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

 

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

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