Podcasts about get fit

This edition of Words from the Wise features a compilation of high performers sharing how they leverage habits to create a greater future. Highlights include understanding Charles Duhigg's habit loop, habits of effective leaders, how to break bad habits with curiosity, frequent exposure to stress, getting comfortable with the discomfort of hunger, how to leverage the Hawthorne effect and more! For more ways to Elevate your habits, download our free habits guide here. The following shows were featured:   E115 - Self-Awareness, Mastery & The ONE Thing with Bestselling Author Jay Papasan E118 Elevate Exclusive with Tyler Chesser - Creating Conscious Habits E179 Dr. Jud Brewer - How to Optimize Your Habits Through Practical Neuroscience - breaking bad habits with curiosity E183 Michael Easter - Claiming Your Life-Changing Transformation Through Discomfort  - discomfort E207 Robert D. Burr - How to Build Trust and Create Generational Wealth Through Oil and Gas Investing - giving to others E210 Don Yaeger - The Journey to Greatness and the Art of Storytelling E220 Laird Hamilton - Catch Every Wave: How to Face Your Greatest Fears, Get Fit and Do Big Things  Are you a real estate investor looking to elevate your income, freedom & lifestyle? If so, optimize your daily performance by downloading our free guide, Raising the Bar - 5 Steps to Elevate Your Habits, at elevatepod.com. In this guide, created by your host Tyler Chesser, you'll learn why you do what you do, how to easily institute cues in your environment to trigger desired behavior, directly applicable steps to create a fulfilling future and much more. Get your free copy at elevatepod.com and kick-start your new habits today. Your future self will thank you! This episode of Elevate is brought to you by CF Capital, a national real estate investment firm. CF Capital's mission is to provide property investment and asset management solutions to help investors like you maximize their returns by investing in high-value multifamily communities. If you are looking for risk-adjusted alternative investments in quality apartment communities, and are seeking tax optimized cash flow with appreciation upside without all the hassle of management, you might benefit from learning more about investing alongside our team. You're invited to reach out and learn how you can invest with us by visiting cfcapllc.com. We're also currently offering a free ebook called The Bottom Line - 10 Ways to Increase Cash Flow in an Apartment Complex. Whether you're a new or an experienced investor, we're confident you'll find massive value in this resource. Get your free copy today at cfcapllc.com.

Helen in her own words:   “Full time global hobo cycling the world on AU$100/week creating vlogs, blogs, and photo's as I go.   On the road in one form or another since 2004. I left the UK with a round-the-world ticket on what should have been my ‘year out' but never properly returned.    Living out of a backpack ever since, I taught English in South Korea, travelling back overland along the Silk Road before emigrating to Australia in 2007 where a travel fundraising job meant I continued to move from place to place every week or two.   In Australia I took up bicycle touring and in 2016 set out on an ambitious first bike tour through the outback along the Gibb River Road, Tanami, and Oodnadata tracks.    In 2017 I returned to work for a year while training for and running the New York Marathon, before returning to full-time bicycle touring.   In spring 2018 I set out into The Beast From The East to ride a loop of the UK coast and down to Sicily and back.   In 2019 I rode up the Norwegian coast to the North Cape and back through the Baltic states.    In early spring of 2020 I set out to Istanbul getting caught in lockdown in Germany, waiting and changing course as borders closed and reopened, finally arriving in Istanbul a year late in September 2021.   Totalling 58,000kms over 5 years so far..    From here the plan is to continue on riding to Africa, via the the Middle East (pandemic & borders permitting!)"   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Being a full time global hobo Where she is at the moment Her childhood and growing up in the UK Living in Australia for 10 years Going on a round the world gap year at 26 years  Why she's never stopped travelling Taking up cycling over the past 4/5 years Taking the train from Asia back to Europe Finding a job teaching English in Korea Travelling back to the UK along the Silk Road Making the move to Sydney, Australia  Not being into sports or fitness at a young age Getting into running in her early 30s Living on her bike since 2018 What are the realities of travelling on the road full time Her day to day routine while riding Cycling in the desert in Australia  Enjoying her own company  Magical moments from her trip Enjoying the type 2 fun Interacting with people from different countries  Using Warmshowers  Safety while travelling Using a spot tracker in Australia but not in Europe Getting robbed while in Greece The lessons learned from the experience  Insurance…and the challenges of getting it while bike touring Bike gear and equipment  Learning bike maintenance  Wanting to spend time in Africa How covid impacted Hels while travelling  Starting up Youtube and how it's going  Travelling on AU $100 per week Living off savings and earnings from Patreon and Paypal Keeping costs down and budgeting Staying in her tent or Warmshowers hosts How she's uses her mobile phone and the power of free wifi Sharing her story on social media  Being supported and encouraged by people online Thoughts while cycling  Quick Fire Questions What to remember when things are getting hard Advice for wanting to be a full time Hobo and travelling full time Why you should start of small How to follow along with Hels and be kept upto date with what she's up to   Social Media   Instagram: @hels.on.wheels    Facebook: @Helsonwheelswithmlt    Patreon: https://www.patreon.com/helsonwheels?fan_landing=true   Youtube: https://youtube.com/channel/UChGPMqRpwEtIHsDWR50pGZA  

Join your host Dr. Matt Driscoll and his guest Caitiln and Kyleigh Holtz as they discuss: Tell us your story. What or who inspired you to get into the fitness space? What inspired Body 20 to open in Pittsford? What is Body 20? What makes body 20 such an attractive and effective way to achieve your fitness goals? What is the science behind the electric muscle stimulation? How often should you perform these workouts? Who shouldn't perform a body 20 workout? What can you expect to feel and experience after your first body 20 workout? Being a science nerd I think the coolest part was the in body scan you did. What is this scan and what does it tell us? How do you win the day? Anything exciting planned for 2022 with Body 20? How can listeners connect with you online, hear more about your business and schedule a body 20 workout? If you have a friend coming to Rochester, who has never been here, where would you take them? --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/dr-matt-driscoll/support

Should you get fitted for clubs before you start a series of lessons? It's like which came first, the chicken or the egg type of thing. If you are using clubs that do not fit you, a teacher like Jeff could still improve your game but it might seem uncomfortable for you to produce some of the swings, grips, stances, etc. that would be necessary. If the clubs are fit to you, then everything would seem to be more easily ;earned like the stance, grip, etc. So, the question is: should you be fit before you take lessons. Abd the answer is (as it always is) That Depends! This is the same presentation Jeff is scheduled to make at this year's PGA Merchandise Show next week in Orlando.

Nocciola The Drawer (Hazel Oakes) is an artist and designer from the UK. She has lived in 8 different countries, visited almost 40 countries between 5 continents. She's hiked the peaks of the Balkans, completed half marathons and the Athen's marathon.    Hazel is military trained and has a joy for life, for sharing and inspiring other women to become more adventurous.    Hazel has a nomadic spirit and feels her sense of community with women anywhere in the world.   She specialises in bright, colourful, bold artwork that combines female characters with lively patterns. All with the aim to uplift, inspire, empower and celebrate women.   She is inspired by the seasons, women, childlike imagination, travel, making the most of the moment, street art and graffiti. She spends her time illustrating, creating large murals and drawing on anything (paper, canvas, plates, walls).    Nocciola The Drawer is spreading her joy of life one splash of colour at a time!      New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Hazel Being based in Italy at the moment Her aims and goals  Spreading her joy for life - one splash of colour at a time! Wanting to move her body and to follow her passions Being a creative explorer Where her passion for art and adventure came from Getting her creative side from her mum Getting her adventurous side from her dad Doing all the dance classes from a young age Her teenage years - and the pressure to get a normal job Loving art at school Wanting to learn about fashion design Joining the Officer Training Core OTC Following both of her passions The next step in her career Deciding to do a Masters course at Kingston University  Working with brides and helping them to feel comfortable in their bodies Wanting more adventure and booking a one way ticket to Australia  The different pathways and journeys that can be taken Spending time in Australia! Loving to travel and spending time in Canada and Italy What does Adventure mean to Hazel The why and the how of challenge The power of taking small steps Don't compare yourself to how other people have done it Living a nomadic lifestyle  Taking advantage of the travel opportunities that become available Getting to know a new place  Her love for walking and exploring Peaks of the Balkans Working as a trip manger in Italy  Taking on new challenges every few years Dealing with the heat Why Nocciola? What it means Being a full time artist… Tips for being more creative Curiosity and amazement  The Tough Girl Mural and how it came about  Follow Hazel on line  Future plans for 2022 Top tips and advice to motivate and inspire you   Social Media   Website: www.nocciolathedrawer.com   Instagram:   @nocciolathedrawer @nocciolatheexplorer    Facebook: @nocciolathedrawer    Youtube: Nocciola The Drawer   

Bio written by her friend:   “Sam, 47, has an interesting and diverse background, having Indian and English heritage and growing up between the UK, USA and Middle East.    Over the past few years she has set herself multiple challenges raising money for charity or just doing for fun.    In 2019, Sam set herself 12 challenges:  Cold Water Swimming Championships 10K Winter run Climbing one of the more challenging routes up Snowdon Swimathon (5k swim) Great Northern SwimRun (Lake Windermere) Selkie Henley Classic - night / dawn swim SwimRun Tooting Bec Running a half marathon Not drinking any alcohol for 28 days Marathon run North Downs 50k walk Trekking two marathons in two days through the desert   Unfortunately in late 2020, she was diagnosed with stage four cancer which was a huge blow to her, her family and friends. I certainly thought that would be the end of her adventuring and it felt immensely sad.    However Sam has a remarkable positive energy and outlook on life and has been determined to carry on as normal.    This year, while managing ongoing cancer treatment, she has already completed the Arcticbear swim challenge over winter, the 100km jurassic coast walk challenge, the great north 5km swim in lake Windermere, the lake Windermere trail walk challenge, The Selkie Henley classic 2km upstream swim at dawn, and Henley mile swim (I've probably missed more!).    I have been lucky enough to share some of these adventures with her and have learnt so much along the way.    From learning to enjoy those precious moments in the outdoors or in the water, to persevering even when things seem impossible.    I think a lot of your listeners would benefit from hearing her story, knowing where she has come from, what she is battling today and her vision for the future.”     New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Sam Living inLondon with her husband and 2 boys Not being sporty growing up but enjoying spending time in the outdoors Moving to America at 8 years old Being put off running at a young age Going to boarding school in the UK Spending time abroad with family How her parents met Studying psychology and music at university  Not following her passion at a young age Meeting her husband and moving to London Having her children at 39 and 42 Asking herself - What am I doing with my life? Needing to get her life back on track How having children changed her priorities  Loosing her identity Signing up for a 100k walk from London to Brighton Getting to the half way point… Mind over matter and how it has played a huge part in her life especially in recent years Being inspired by Dr. Joe Dispenza  Learning to believe in herself again Needing to make a lifestyle change Setting out in 2019 to do 12 challenges Cold water…. The challenges of lockdown and not being able to swim The power of consistency Planning 12 challenges at the end of 2018 Wanting to be prepared  Involving her family in the training and the challenges Doing something that she's not good at The South Down's 50k Walk and taking on the desert Doing events with Ultra Challenge Going through woodland at nighttime Dealing with the heat of the desert 2020 and the challenges faced Wanting to make a career change Being diagnosed with breast cancer  Stage 4 cancer and being given all the options Going through the menopause in 3 weeks Getting back into cold water and how it helped  Starting treatment at home Taking on a 5k swim in Lake Windermere Balancing life, challenges, family and treatment Making sure the children are aware of what's going on The next 2 challenges… Wanting to take on a relay swim across the channel! Putting the group together Swimming for an hour at a time Getting swimming lessons Connect and follow with Sam Final words of advice for other women Do things that bring you joy  Believe you can do it   Social Media   Website: walkingwithsam.com    Coaching Website: www.samanthaturner.co.uk    Facebook: @samantha.turner.1042    Linkedin: @samantha-jane-turner    Fundraising pages with details about her challenges:   www.justgiving.com/Samantha-Turner22   www.justgiving.com/fundraising/samantha-turner42  

About Person Irresponsible in her own words:   "In 2020 the world went to hell in a handbag. This isn't exactly headline news - although it was then. I went from perfectly locatable in the Cotswolds to utterly baffled in the American wilderness when I embarked on a quest to walk from Mexico to Canada for reasons that escape me. It was most probably nothing more dramatic than a mid-life crisis.   Perhaps I should have come ‘home' but I lived in the deluded optimism the pandemic would all be over by the summer. Besides, I'd given up my home: shoving my belongings into storage, persuaded someone to look after my cat and someone else to look after my car.    I did think about returning but each time I popped into civilisation to top up my supplies, I discovered a new reason to run for the hills. So 'home' became a tent: a mere flimsy bit of fabric to protect me from every conceivable terror that exists in the wilderness - bears, rattlesnakes, deserts, avalanches and other human beings. Most dangerous of all was the racket inside my head.   Everything you ever taught me is my journey, relying on nothing other than the twelve steps of recovery, teaching me to take it one day at a time, one step at a time, and one bloody ginormous mountain at a time as I staggered my way along the Pacific Crest Trail.    As mid-life crises go, I remain utterly clueless why mine took me from my sofa to the Canadian border via the fridge, powered only by two chubby legs and a fat arse.”   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Being called Person Irresponsible (PI) What life was like before the mid-life crises Getting married and getting divorced How her home drinking increased and how it took over her life Turning 41 and failing at dry January and dry February  Having a bigger problem than she wanted to admit to Joining Alcoholics Anonymous Following the 12 step program Learning more about herself Why it's never too late to make changes Applying for a permit for the Pacific Crest Trail  Taking life more as it comes Being inspired by the film - “Wild” Getting obsessed with the Pacific Crest Trail (PCT) 6 months to plan and prepare Funding the challenge March 17th…. Learning to deal with her anxiety  Learning to not worry about the future The ethics behind the decision to walk the PCT during the pandemic Trail angels and life on the trail The first mile on the PCT When the doubts crept in What it was like spending time alone in nature  Learning how to switch off her thoughts Attending online AA meetings while on the trail Making connections on the trail and waking with other people Wanting to write a book about the journey  Carrying a laptop on the trail!!! Magical moments from the trail Losing a close friend Wanting to quit every single day Not knowing how she would finish the final 500 miles The simple joy of a hot bath Putting the book together Connect with PI and how to buy the book Final words of advice for women going through a mid-life crisis   Social Media   Website: www.mlconaquad.com   Instagram: @person_irresponsible    Facebook: @person.irresponsible.3    Twitter: @BikeMlc    Book: Everything You Ever Taught Me: If you've a lot on your mind, go for a walk…   

Leah was born in Canada, conceived in Israel, and raised in Vancouver, B.C. by new immigrant parents.   Growing up in Richmond, B.C., daughter of a boxer. Leah became involved in martial arts, Tae Kwon Do and Kickboxing. After being told she should never fight again because she had herniated disks in her back, Leah won the Bantamweight World Kickboxing Championship at age 17, against a 25 year old fighter a foot taller than she was!   Leah felt a deep desire to serve her time in the Israeli Army, (a mandatory 2 years for women and 3 years for men).    Leah knew that she wouldn't be satisfied just being a soldier, she wanted to become the first woman ever to be an Elite Commando. She didn't just become an elite commando, she became a Krav Maga specialist, and became the first female Elite Commando Instructor.   After leaving the Army, Leah pursued a career as a professional cyclist in Europe and North America. After a serious accident in 2005, Leah spend 2.5 months in the hospital where she was informed by doctors that she would never race again, let alone walk without a cane.    Leah proved them all wrong, and came back stronger than ever before, she went on to win the Women's Solo Division of Race Across America (RAAM) - the Ultra Endurance, 3000 Mile, 12 day, single stage race in 2011, and coming in second in the women's division and fifth overall in 2019. She came back again in 2021 and at 52 years old made history by becoming the 1st female ever to WIN the overall SOLO division of RAAM.   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Her background in athleticism  Joining the IDF - Israel Defence Force Discovering the bike Wanting to become a pro racer at 30 Discovering ultra endurance racing  Her childhood and growing up Dealing with bullies Her dreams for the future Being one of the only female instructors Training the elite soldiers/commandoes   Krav maga as a martial art Learning how to defend yourself How you can train your mind Making the transition from the military to a different way of life Deciding to become a pro racer and taking 8 years to get to her goal Wanting to stay and keep physically active  Being a professional cyclist and living out of her bag The pressure to perform and to reach the podium Her love and passion for cycling Using cycling as therapy Race Across America (RAAM)  Needing to qualify for RAAM Why it's a one year process and why you need a good crew The planning and preparation for the race Why your crew is the most important thing Replicating the race in her training  Working with trainer - John Howard Why you have to cross the finish line Learning lessons from her first experience of RAAM in 2011 Recovery from training and keeping her body injury free Keeping fit and active and doing things for fun Not smoking, not drinking and being plant based Focusing on core work and strength work The key of being consistent The challenging condition of RAAM in 2021 Dealing with extreme heat Limits and suffering Being 52 and dealing with menopause The mental side of challenges and mental resilience Learning to be comfortable being uncomfortable Being prepared for the worst in every scenario  Being mentally ready for the challenge Staying focused and looking at the positive things Working with her crew Nutrition and bodily functions Needing to feel comfortable on the bike Suffering from Shermer's Neck Dealing with failure and going after it again Doing the things she has a passion for  Not wanting to live a life of regret Writing her book No Limits Quick Fire Questions Connect with Leah     Social Media   Website: leahgoldstein.com   Instagram: @goldstein_leah_    Facebook: @leahgoldstein1    Twitter: @NoLimitsLeah    Youtube - www.youtube.com/channel/UCJh1irQOXvIYF-tnn370IlQ   Book: No Limits: The powerful true story of Leah Goldstein-World Champion Kickboxer, Ultra Endurance Cyclist, Israeli Undercover Police Officer   

Kristen (she/her) is originally from Toronto and has been living in the Northwest Territories for nearly four years.    Kristen is a former journalist that enjoys writing about social issues and outdoor lifestyles.    When she's not cooking delicious meals, Kristen can be found exploring the Northwest Territories and promoting diversity in outdoor spaces with her organization Amplify Outdoors.   About Amplify Outdoors:   “Amplify Outdoors was established to elevate and encourage diversity in outdoor spaces. Recognizing a lack of representation of people of colour (POC) and marginalized groups in marketing campaigns geared towards outdoor lifestyle, Amplify Outdoors hopes to change existing narratives that perpetuate societal stereotypes about 'who' should enjoy nature and 'who' is considered outdoorsy.   Amplify Outdoors believes that representation is important, and we strive to provide products that empower and amplify diversity in outdoor landscapes and activities.    Ultimately, our goal is for outdoor spaces to be inclusive and safe for everyone to enjoy, because 'Nature is for Everyone'."   Listen to Kristen now!   New episodes of the Tough Girl Podcast go live every Tuesday and Thursday 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Kristen Relocating to the Northwest Territories in Canada (the subarctic) Making the decision to make a change in her life Growing up in Toronto Being a city girl at heart Not being given the opportunity to spend time outdoors hiking and camping Wanting a more laid back lifestyle and a slower pace of life Looking for a new job  Moving to Yellowknife Wanting to take advantage of the opportunity Wanting to have new experiences Moving in January Going with the flow of life The transition from the city to the country Being shocked at how expensive housing was Getting use to the darkness Creating a routine and making new friends Her first experience with hiking and spending time outdoors Wanting to bring people with her on the journey  Feeling the power of nature and the benefits for her mind Seeing the beauty in nature Documenting her journey  The women who inspire Kristen Matthew Henson - 1st person and first Black man to reach the North Pole Founding Amplify Outdoors and what's its goal and purpose is Building a supportive community  Looking to create more events in 2022 Advice for Black women for getting into the outdoors Acknowledging the barriers for Black, Indigenous, People of Colour (BIPOC) who want to go outdoors Why you should start slow Nature makes me feel…. Chasing waterfalls How you can connect with Kristen Plans for the future   Social Media   Personal Website/blog: www.Twentiesandfabulous.com   Personal Instagram: @Travel_Adventurehers    Amplify Outdoors.

Morning chat: What's a realistic goal?www.FruciFit.com Helping Wiltshire ladies 40+ get fit and ditch the yo-yo dieting

Morning chat: the problem with planning and setting a goal (and why most - including me - don't always do it or decide to drift and stop planning)www.FruciFit.com Helping Wiltshire ladies 40+ get fit and ditch the yo-yo dieting

Morning chat: What to stop doing in 2022 to get even better results…www.FruciFit.com Helping Wiltshire ladies 40+ get fit and ditch the yo-yo dieting

Eleanor Carey is the first Australian woman to row across the mid-Pacific Ocean. Rowing 2,400 miles from California to Hawaii. Spending 62 days at sea in a 7.5m ocean rowing boat with two other women, as she battled extreme seasickness, sleep deprivation, multiple hurricanes and forty foot waves to set two Guinness World Records as part of a trio.   A true adventurer at heart, Eleanor has also cycled solo across Europe, conquered a 100km ultra-marathon and completed many more multi-day human powered journeys worldwide.   Through these extreme journeys, Eleanor has learned the power of adventure therapy and nature's ability to assist in healing, overcoming trauma and to fuel personal growth.   Eleanor is driven to help others experience the power of adventure for themselves, improve wellbeing and nurture the ability to step into the unknown.   New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Being based in Australia on the gold coast Using adventure to help people build grit and resilience Her adventure story What her childhood was like Moving over the UK and not knowing anyone Being inspired by - Cycling home from Siberia by Rob Lilwall  Taking a year before taking action Not knowing many women doing these types of challenges Taking action - the HOW Thinking about taking on a cycle journey  How her Europe cycle trip came about Booking a one way flight to Norway… The fears and concerns before the trip Having 3 months to get sorted Wanting to try The reality of cycling day after day Why it was one of the best things she's ever done The challenges while out on the road The internal dialogue and dealing with it Using adventure as a building block Looking for a career change Being a planner and a goal setter? Being willing to try anything once Making a career change Moving back to Australia and setting up an innovation hub The path to ocean rowing and being inspired by Losing site of Shore Connecting with Pacific Terrific  Saying yes to the opportunity with 6 weeks to go Would it be possible to get the qualifications in time The mental side of preparation Team dynamics…. in a trio Having open conversations Expectations versus reality of the row Learning to get comfortable with being uncomfortable  Tips for getting through the day  Managing her mental health while out on the ocean Being better while on the ocean The simple way of living while rowing Magical moment from rowing across the Pacific Ocean Feeling safe while out on the water and being at peace How the row changed her  Writing a book about her experience Crossing the finish line Final words of advice to motivate and inspire you    Social Media   Website: www.eleanorcarey.com   Instagram: @eleanorjcarey   Twitter: @eleanorcarey   

Morning chat: 3 rules I'll be following in 2022www.FruciFit.com Helping Wiltshire ladies 40+ get fit and ditch the yo-yo dieting

Born the youngest of 6 children and raised in small town in Northern B.C. Canada, Julie never expected she would end up in Mongolia, feeding, caring for and educating hundreds of Mongolian children in need at her two Children of the Peak Sanctuary or Narnii Huuhduud charity kindergartens. She and her husband, Chelvan, a Mining Engineer and the President of Veloo Foundation, have lived and worked in Indonesia, Australia and The United States before settling in Mongolia.   During her 10 years here, Julie has taken up horse back riding and now, every year, with Saraa and Baagii of Horse Trek Mongolia hosts and rides the longest annual charity ride on the planet – The Gobi Gallop – along with a suite of other charity rides across Mongolia.    In 2022 she will ride the record breaking 3,600 km / 84 day Blue Wolf Totem Expedition to raise funds for her charity project projects.    All of the money the people pay for these rides stays in Mongolia and helps the children, local businesses, artists and artisans and local herders. Julie, herself, works running these rides and the charity projects on a volunteer bases. Since first riding here at the age of 50 Julie has logged in excess of 35,000 km on horseback across the wilds of Mongolia and all of it to help the children.   Julie is passionate about Mongolia and all things Mongolian and is committed to sustainable and fiscally transparent philanthropy. She is thrilled to be able to incorporate her love of Mongolian culture and history into Veloo Foundation's Soaring Crane Summer Camp out in the countryside of Sonjin Boldog.    The camp is a traditional Mongolian themed camp experience in English and Mongolian alike and offers 3 paying camps a year in English to fund the remaining camps for 250 Mongolian children in need. In addition to the two Narnii Huuhduud Kindergartens and the Soaring Crane Summer Camp, Veloo Foundation also operates the Fran London Centre for the Fabric Arts.   Now 60, Julie expects to continue her epic long distance riding her in Mongolia and will continue making a difference in the lives of children in need as long as she is able.   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes   Who is Julia Being based in Mongolia, Central Asia for the past 10 years Growing up in a small town in Northern Canada Being the youngest of 6 Being fascinated with the idea of travel Being stuck in hospital for 4 years as a child The plight of the children in the garbage dump Being terrified of horses growing up Sitting on a horse for the first time at 50 and falling in love Her life before Mongolia  The work the Veloo Foundation does in Mongolia Moving to Mongolia in 2010 Dealing with harsh winters due to over grazing and climate change Magical moments and how the idea for the Gobi Gallop came about  Using the Gobi Gallop as a fundraiser for the Veloo Foundation Working with Horse Trek Mongolia  Taking on a solo challenge… Riding 700km in 8 days The Blue Wolf Totem Expedition happening in 2022 - 3,600 km challenge in Mongolia  The mental side of the challenge Training with Sarah Cuthbertson - Ride Like an Athlete Program  Get back on the horse Riding with a rockstar… Having a weak moment in your endurance adventure doesn't mean it's over Life in Mongolia and what it's like Starting a new project  Eating traditional Mongolian food Learning the language  How to connect with Julie #AdventurerForGood   Social Media   Veloo Foundation - Helping Mongolian children and families in serious need through a series of educational, health and vocational programs.   Website: www.veloofoundation.com   Instagram: @VelooFoundation    Horse Trek Mongolia - Ride. Explore. Help Children. We connect travellers to authentic Mongolian adventure . Home of the #gobigallop - 700 km / 10 days for charity!   www.horsetrekmongolia.com    Instagram: @HorseTrekMongolia    Personal IG: @JulieVeloo    Mongolist, Sharing horseback & other adventures with you all.  LIFE PLAN= DO Good. HELP Children. KEEP going. No plans to stop… #AdventurerForGood  

Gowri is a naturalist and environmental educator who loves finding an excuse to be outdoors in nature—and climbing is one of her favourite excuses.    Gowri grew up climbing trees and scrambling on rocks in India, she went on to become an outdoor guide in the Peruvian Amazon.    Gowri currently teaches nature connection to kids in Upstate NY and India and also teaches Indian women climbing.    A few years ago she received the Live your Dream Grant given by American Alpine Club and the North Face to climb her hardest project to date, called French Indian Masala (7b+/5.12c), in India.   In 2018 she initiated the first-ever Indian women's climbing meet up in India to mentor and teach women climbing, called CLAW or Climb Like A Woman. She hopes to keep teach climbing, inspire more women to climb, and teach nature connection to the larger outdoor community through her new initiative Wilderness Ways.    Listen to Gowri now!!!   New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Gowri Her passions and her work Growing up in India Going to a non conventional school Being obsessed with snakes  Getting into nature and wildlife from a young age Her dreams as a little girl Going to college over in America Her journey into climbing Working in Peru as a guide Going to an indoor rock climbing gym in the US Her first climb outdoors Climbing the French Indian Masala route Applying for a grant CLAW - Climb Like A Woman  Wanting to teach Indian women how to climb Holding the first event in 2018 Going against gender norms Climbing in Hampi Women teaching women The false stories we tell ourselves Dealing with fears when climbing The women who have inspired Gowri in climbing and nature Being inspired by Flash Foxy Planning a climb and starting a new project Producing a film of the French Indian Masala route climb Starting training 2 months before Figuring out your weaknesses and strengths The importance of rest  Taking on a new challenge every 2 years The next project….. Training for one move  The move…. Watch the video on Youtube - French Indian Masala - Gowri Varanashi Wilderness Ways Teaching children - Nature connection How to connect with Gowri Final words of advice  Be curious, observe and ask questions!     Social Media     Women's Climbing Meet Up in India.    CLAW     Breaking barriers through rock climbing   www.climblikeawoman.com    Instagram:   @gowrivaranashi    @climblikeawoman    Wilderness Ways - reconnects you to the power of nature through unique experiences in the outdoors promoting love & care for the natural world.    Website - www.wildernessways.org    Instagram: @wilderness__ways.   

Today on the Fit is Freedom Podcast, I'm going to walk you through how you can figure out exactly what you need to do to get fit.Have you ever Googled “how to get fit”? Well, I have, and the results can be underwhelming. You'll find all kinds of cookie-cutter answers like “exercise an hour a day”, “count all of your calories”, and “lose weight”. This advice doesn't really do much for us (other than possibly make us feel defeated or overwhelmed).You see, everyone is different so getting fit looks differently to each person. We all have different paths, backgrounds, needs, and wants. So, the first thing I do to figure out what needs to be done for someone to get fit is ask them a series of questions including...What's bothering you? What's working right now? What in your lifestyle isn't working?Who around you is empowering you? What do you want in your life?What makes you excited? There's usually this one thing that starts making everything else fall into place. It tips over the domino of your fitness life, and by diving into the questions above, you will be able to find what you need to do to better your life by bettering your fitness.Trust me, you won't want to miss this episode if you're trying to figure out how to get fit!

Anna is an up and coming British trad climber based in the Lake District. She has multiple climbs in the E6-E8 range on her CV and favours bold and often unprotectable climbs   Anna started climbing at age 10.    Competitions didn't really suit her, and she quit the sport in her teens for a while before getting into outdoor bouldering age 17.    At 19, on a family holiday, she discovered she had a taste for hard trad and hasn't looked back.   Anna has lived in the Lake District all her life and works as a route-setter at Kendal Wall.     Anna's 2019 climbing spree* Lake District climbs   8 July, Disorderly Conduct E8 6c, lead, Reecastle Crag, Cumbria 26 June, Hare Today, Gone Tomorrow E5 6b, solo onsight, Hare Crags, Cumbria 27 May, Right Hare, Right Now E7 6c, lead, Hare Crags, Cumbria 22 May, Scrogbank Ravers E7 6c, lead, White Mines, Rusty Wall, Cumbria 20 May, No Nuts (Just Balls) E7 6b solo, Harrop Tarn Crag, Cumbria 4 May, Relentless Rage E7 6a, lead, Gouther Crags, Cumbria 29 April, Hang the Gallows High E6 6b, lead, Black Crag (Wrynose), Cumbria 17 April, Fat Guy Goes Nutzoid E6 6b, lead, Tilberthwaite Quarry, Cumbria 21 April, Big Tree Corner, E1 5b, lead, Tilberthwaite Quarry, Cumbria   Notable climbs from trips away   22 June, Bad Life Choices E7 6b solo, Polldubh Crags, Glen Nevis 17 May, My Halo E7 6b, lead, Serengeti, North Wales slate 13 April, Nosferatu E6 6b, lead, Burbage South, Peak District   Info from - www.thebmc.co.uk/disorderly-conduct-the-latest-in-anna-taylors-spree-of-e7s-and-e8s   Commenting on Instagram, Anna wrote about her challenge:    'Well that's that. Two months ago I set off from Penzance with the intention of linking all of the Classic Rock routes together by bike. I didn't have a clue how to cycle tour, or how I was going to get all the climbs done if the weather crapped out, but bit by bit I learned, and here we are. So that's just over 1,500 miles on the bike, and 83 out of 83 climbs (68 of which were solos, either free or with rope), in a mostly continuous round (I did have to duck out for a work trip at one point).   'Big thanks to @neil.gresham for coming up to do the last few climbs with me in appalling conditions. The weather has often been unkind throughout this trip, and because of this things were difficult and pretty treacherous right up until the very last second. Still, we had a fun, mildly epic adventure sliding around on the Cioch, and the Cuillin Ridge was, to put it frankly, f**king grim. It wasn't quite the scenic finale I had in mind, but was quite a fitting ending in the sense that virtually nothing about this trip has ever gone according to plan. 'There's been some good and very memorable moments though. Climbing The Long Climb on the Ben in a bubble of mist feeling like I was the only person in the world was ace, as was the watery fight to get out of The Chasm (though that was perhaps more of a type 2 fun sort of day). Routes like The Devils Slide on Lundy and The Clean Sweep on Hells Lum were also highlights, and all that definitely made up for the times I was frozen, wet and off-route, or regretting my life choices cycling up endless hills. It's not been a perfect trip by any means, but I've learnt a lot (mostly about soloing), and I'm looking forward to putting some of that knowledge to good use on future projects. For now however, I'm just appreciating being warm and dry, and I'm pretty relived to have got this over with before it starts snowing.'   Anna was also part of a large expedition in 2019 to climb the prow of Mount Roraima (a giant Tepui deep in the Amazon rainforest).   Take a listen to Anna now!   New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Anna Just finishing the classic rock tour Her childhood growing up in Windermere Where the idea for the challenge came from Wanting to try cycle touring Telling her friends and family about the challenge Wanting to start in April 2021 but having to push it back to August  Working as a full time climber Figuring out how to take 2 months off How much would it cost and paying for the challenge Why it wasn't an expensive trip Figuring out how to keep costs down Filming the challenge and getting pictures of the climbs Getting to the start of the challenge Feeling overwhelmed by the challenge Dealing with the reality of the situation  Taking it one day at a time The biggest challenge on the trip Why the Scottish climbs were so challenging Being solo on a rock face What's going on inside her head while climbing Magical moments from the experience  The physicality of the challenge The challenges of going with someone else The rough route throughout the UK Finishing in the Isle of Skye Celebrating the end of the challenge and settling back into normal life What's next?! Advice for women who want to get into climbing Working on improving her skills What type of climbing Anna does Follow and connect with Anna on Instagram Her first big expedition to South America Connecting with Leo Houlding Lesson learned from taking on climbing challenges Final words of advice and why you should go and do it!   Social Media   Instagram: @anna_taylor_98   

Annie in her own words:   “My adventure career began with climbing, when I ticked off nearly every single box of "Mistakes to Avoid While Trad Climbing Outside" on my first ever outdoor trad climb. I survived and went on to see what other mistakes I could make that would not kill me.    I took my bike on the 3000KM solo ride to the Nordkapp at age of 26.    My latest adventure feat is successfully running a solo 1000KM Ultramarathon from the Lowest to Highest point of Germany, after having started running only six months prior.    I am also the comic artist for BotsAndBrainz, and have set my base camp in Berlin, Germany, where I'm working on my PhD in neuroscience on the mechanics of learning and memory.   And here's something a little more personal on me (and my book): The Nordkapp trip changed my life not because I actually physically managed to cycle 3000K. It changed my life because it was something I did entirely on my own, dependent on only myself, after coming out of years of abusive relationships. I thought I was scarred and broken beyond repair when I set out on that trip - but I should have known from the start that there was a part of me that had stayed intact, all of these years, because no drive like the one I felt going for the Kap had ever been as strong in my life before as this one had been. I cried so much on that trip, for what I lost, for what I had allowed to be done to me, and out of plain gratitude - that I was still here, still alive and kicking and still, somehow, so, so in love with life.    I wish I could have had someone tell me that a bike ride to a place I hadn't even heard of just 5 days before I left for it, would change my life as it did. That's why I want to publish my book and share my story. So whoever needs to hear it knows that they are not alone, they can survive and they will make their life their own again - if only they dare take the first steps on that path.”   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Annie Starting out in climbing and moving into running and cycling Becoming an endurance athlete Being based in Berlin Moving to Georgia, USA at age 6 Studying for her PHD in learning and memory  Spending time in the outdoors Her academic life and growing up around scientists PHD update… PHDs and ultra challenges Deciding on a 1,000km ultramarathon Getting into running 16 weeks to run a marathon.. Running from the lowest point in Germany to the highest point  Feeling excited and intimidated at the same time How much strain is an ultra marathon on the body… Vo2 Max results The mental side of taking on a 1000km ultramarathon Hating running and trying to avoid it Preparation for the challenge Getting the runners high Wanting to quit on day 4 Figuring out where to sleep Getting back into running and arranging the King Snail Race Taking on a 3,000km bike ride Leaving a negative relationship which wasn't serving her anymore Being made to feel small and starting to doubt herself Wanting to get out and discover the world Wanting to see what she was capable off  What is Nordkapp? Being terrified and the lead up to the start When everything started to go wrong Being supported by her brother  Figuring out where she belonged Working on herself and processes the lessons learned Writing a book about her experience Speaking to Chris Fagan Learning to appreciate the small moments in life Follow Annie online and visit her website (links below) Final words of advice for women who have been made to feel small   Social Media   Website: www.thebotbeyondthebrainz.com    Instagram: Personal - @thebotbeyondthebrainz    Art -  Tales of a Traveling Scientist in doodles, scribbles & dad jokes: @botsandbrainz  

In this episode I talk with @postpartumstrength about her Journey into fitness, health,her postpartum program, mobility and much more . Follow me on Instagram:https://instagram.com/taekwondoartistnew?utm_medium=copy_link Follow Ellen:https://instagram.com/postpartumstrength?utm_medium=copy_link check out this link for more information: https://chipper-innovator-2965.ck.page/6b79590456

Today I'm asking you some BIG questions about your health and wellness.If you're serious about your health and wellness in 2022 and would like to chat to me, Dr Orlena, email orlena@drorlena.comOr book a call here: https://bookme.name/drorlena/healthy-youTo sign up for the handout: https://www.drorlena.com/roadmap-healthy-amazing-you Book a call here: https://bookme.name/drorlena/healthy-youOr email orlena@drorlena.com

About Pammy:   Born in the 60's in inner city Coventry to a Sikh immigrant family. At 16, a school trip introduced her to the mountains where she experienced the WOW moment that changed her life. A force much bigger than her took her to explore wild landscapes of the world! Not something her parents or community were keen on. “It's not what our girls do!.. what will everyone say??!!” Her drive was so strong she did it anyway at the risk of totally losing her world.   She encountered many complex and painful challenges with people of all backgrounds including her own family/community. Through these emotional and physical challenges, she discovered her own core values. This was a journey of self-discovery, understanding and respecting differences and a passion for environmental protection.   Pammy has been an outdoor/environmental practitioner since 1979 and in 1995 it struck her hard as she noticed the lack of Black, Asian & Minority Ethnic role models in the sector, at every level, from service users to Board level and felt very strongly this had to change.   In 1995 she laid the foundation for what is now Backbone..   Backbone is a leading Black, Asian & Minority Ethnic outdoor environmental education organisation acknowledged on a national and global platform for successfully addressing diversity and inclusion in the sector.    The key to their success is partnership working based on the values of: Genuine Intention Trust and Integrity Direct Benefit of All Communities   They provide a safe and comfortable space for people and organisations to grow in their uniqueness.     Together with their partners they are making a difference in the sector and to the communities they serve.   ‘Adventure'… For some is climbing an unknown peak and for others it is leaving the City. The commonality is leaving the comfort of YOUR home and entering the unknown.. a journey of discovery to magical places!   Learn more about Pammy and the work that Backbone is doing. Listen now via the Tough Girl Podcast. New episodes go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Pammy and what she does Being an outdoor practitioner for over 40 years Working in America and all over the world Coming back to the UK in 1995 Growing up in Coventry, UK Getting exposed to the outdoors Going against family expectations Living up in the highlands of Scotlands Having to have difficult conversations with her family Entering the outdoors in the 70s and what is was like being a female The struggle of being taken seriously Leaving America and headed back to the UK What Backbone is about Why the name Backbone Why change is happening so slowly Competitive Research Syndrome The excuses for inactivity Changing Landscapes - Actioning Change  Being fed up of talking  FREE OPPORTUNITIES FREE TRAINING Going national Handling frustration and what can be done to make change happen faster Why the sector is a service industry  Why organisations need to change Why groups need funding and money What does adventure mean to Pammy Helping to break barriers down Wanting to inform on policy  What training is offered The unethical behaviours  Dealing with the mental and emotional toll  Going on the big challenges and expeditions The power of spending time in the mountains Getting into skiing Advice for women who want to spend more time in the outdoors Why aren't you doing it? The pleasure of building up your skills Go and learn how to read a map Connect with Pammy on the socials (See below) FREE TRAINING Final words of advice  Why - Life is too short to wear tight shoes Listen to your internal soul Why you need to be doing it.    Social Media   Website: www.backbone.uk.net    Instagram: @backbonecicdiversity    Facebook: @backbone.cic    Twitter: @BackboneCIC   

In dieser Folge lernt ihr was ein Producer macht. Was man als Talent verdienen kann. Außerdem: Was man seinem Partner NICHT schenken sollte :D viel Spaß beim hören. Hier bekommt ihr 60% mit dem Code „AEGP“ beim Zahlen auf alle 12 Wochen Pakete https://app.stefanpollmann.com/go. Falls euer Englisch nicht so gut ist könnt ihr die Sprache in der App auf deutsch stellen. Folgt uns gerne auf Instagram: Dejan: https://instagram.com/dejanpoletan?utm_medium=copy_link Stefan: https://instagram.com/Stefan_pollmann Auch ein guter Podcast: https://instagram.com/aucheinguterpodcast

Minnesota native. Earned a teaching degree from the University of Oregon and taught a short few years before joining a team to dogsled to the North Pole.    As first known woman to travel across the ice to the top of the world, I made a promise to not only follow my dreams but create something bigger than my own personal ambitions.    All my expeditions since have education with them - thus inspiring millions of kids. One focus always is helping girls and women find their voice and potential in whatever they do.    This theme traveled as I became first women to ski to both poles, lead the first all women's expedition to the South Pole in 1992/93 - Lead a team of all women across Greenland 1992 and later cross Antarctica with Liv Arnesen. 2000/01. Many wonderful trips in between on rock and snow, or on water - frozen and liquid.    I started the Ann Bancroft Foundation in Minnesota that gives small monetary grants to girls to try an experience to find courage to find their way in the world as strong and confident and engaged humans.   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Ann Going to college to become a teacher Following her childhood dream 65, years young  Spending the past 20+ years working with Liv Arnesen Feeling very blessed about her life How her life diverted and changed into the adventure and expedition world at 29 years old Wanting to go to the South Pole How the opportunity came about  Finding herself on the team and how it changed her life Why you have to just go for it Lessons learned from the South Pole The moments of truth  Her love of long expeditions How have polar expeditions changed over the years Wanting to do something for women and girls Being a teacher outside of the classroom Do challenges get easier…. Why you can not short cut preparation Going back to focus on the basics Dealing with setbacks and failure  Why it takes courage to put yourself out there Being able to learn from past mistakes Wanting to cross all of Antarctica in 1992  Having no money and no sponsors What is the legacy they wanted to leave behind Making the most painful decision in her life Connecting with Liv Arnesen Tent life…. Focusing on raising the voices of girls and women Bancroft Arnesen Explore - Access Water  The next challenge on the Mississippi  Quick Fire Questions Honesty - Integrity - Courage Final words of advise for women and girls who want to divert to a different path “I can because she did” The power of living your potential.   Social Media   The Ann Bancroft Foundation empowers girls to imagine something bigger through grants, mentorship, and ongoing development opportunities. The Ann Bancroft Foundation is giving Minnesota girls the strength to achieve their full potential.   www.annbancroftfoundation.org    Instagram: @abfdreamers   Facebook: @AnnBancroftFoundation    Twitter: @ABFdreamers   

As she approached middle age, Marcia discovered a love for getting on her bike and riding a long way. In fact, when things got tough cycling regularly saved her sanity.    In 2020 she had her sights on riding the Race around the Netherlands, but Covid put an end to that, at least for that year.    But feeling the fittest she had ever been, and not wanting to waste a winter of hard training she cooked up a domestic adventure instead, and because the first woman to have attempted cycling the 1,725 miles from Lands End to John o'Groats and back!   By completing this long distance challenge, Marcia raise £'000's for her local branch of mental health charity MIND and bagged herself a Guinness World Record!   Learn all about Marcia, her passion for cycling and what she's learned from taking on this challenge.    New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Marcia Roberts Working a full time job in IT Discovering her love of riding bikes Encouraging other people to ride their bikes Getting into cycling 10/12 years ago Going through a divorce in 2000 Moving to Hampshire  Looking for a new challenge Having time to herself Entering a charity challenge to ride across Vietnam Avoiding the hills! 9 months to train and get ready Wanting to do a bigger challenge Lessons from Vietnam  Cycling over to the Alps Dealing with “bonking” Wanting to do a challenge in the UK Managing her cycling while working full time Cycling around main coast Britain Breaking down big trips into smaller chunks Loving the simplicity of cycling  Setting up a local women's riding group The planning and preparation for cycling LEJOG (there and back) Going back to March 2020 Breaking it down into blocks…. 4 hrs, 3hrs, 3.5 hrs Planning on 12 days… Looking for a Guinness World Record Support crew, nutrition and meeting points Dealing with the wet, windy and stormy weather! Behind schedule all the time Being stubborn and setting her mind to the challenge Mental resilience and determination and not stopping Tricks to stay awake Sleeping The bike setup for cycling LEJOG Figuring out nutrition and being able to eat Magical moments Adventure blues and having a foolproof plan to avoid it Dealing with lockdown and feeling very low The Great British Escapades The evidence needed for a Guinness World Record Blogging and sharing content online especially around problems and how she overcame them “Why you can do incredible things, if you just put your mind to it” Final words of advice for middle aged women Find a friend who you can go cycling with Don't focus on speed or millage - just get on your bike   Social Media   Blog: https://mawonavelo.com/blog/     Instagram: @Mawonavelo    Visit justgiving.com/fundraising/marcia-roberts to donate.  

Guest Coach Cailah chats about fitness, exercise and moving your body.What happens if you don't exercise?What happens if you do exercise?How can you exercise in a way that works for you?Join Dr Orlena's Road Map to Healthy You WorkshopWeds 15th Dec 2021 at 10.15 AMSign up here: https://www.drorlena.com/workshop

Preeti in her own words:   “I come from the land of beyuls, the sacred valleys according to Himalayan Buddhism, where the physical and spiritual world connect with each other.    Running through some of the most spectacular landscapes and remote regions of Nepal has made me experience that the health and wellbeing of people largely depend on the natural environment around them and vice versa.    Through my work as both an engineering consultant and trail run organizer, I try to present this experience to both Nepali and international diaspora that I get to work with.    While my company, Nepal Trail Series is at the very early stage of its operation, but it is moving ahead intentionally to bring forward both physical and spiritual experiences of my country in a running package.    The company is female-run and provides professional opportunities for rare talented strong female athletes of Nepal."   New episodes of the Tough Girl Podcast go live every Tuesday and Thursday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Preeti Being based in Nepal Her childhood and growing up in India How she ended up in Nepal Working as an engineer in rural areas Getting into running  Becoming a race director for trail races Being pushed into fitness at a young age Seeing running in a different way Getting into running events in 2012 Just wanting to finish races and enjoy it Remembering her first ultra in Katmandu in 2016 Dealing with the altitude and what works for her Moving into multi stage ultras Training for ultras Not wanting to be a competitive runner Figuring out her energy management Having fun during races Running with a watch and using strava Food, nutrition and hydration for energy management Following her body and her menstral cycle Figuring out what works for her The Nepal Trail Series Hosting trail running camps in different regions throughout Nepal Advice for running taking on a multi stage trail race in Nepal Mantras and daily meditation  The women who inspire Preeti Girls and sports in Nepal Mira Rai - Nepalese trail runner and sky runner. Noticing an increase in female runners Advice about being a responsible tourist in Nepal The Great Himalayan Trail and her dream project Advice and top tips for health and well being What Preeti name means   Social Media   Website: nepaltrailseries.org    Instagram:   @nepaltrailseries     @preeti.khattri    Catalogue for 2022 Training Camps - www.canva.com/design/DAEqpnA4xHI/W06W1cnkMz-fuxZ18WyURQ/view   

Since becoming a wheelchair user Debbie has campaigned tirelessly to break down barriers in all aspects of promoting accessibility for all.   Debbie lives on a sheep farm in Cumbria, on the edge of the Yorkshire Dales National Park.  She is a member of the Local Access Forum for the YDNP and chair of the Access For All group. She is a volunteer for the National Park with the responsibility of auditing the ‘Miles Without Stile' routes.   For the past 6 years Debbie has been the expert in inclusion and diversity for The Outdoor Guide, a free online resource dedicated to enjoying the outdoors. Co-founded and fronted by television personality Julia Bradbury.     Debbie is a Get Outside Champion with Ordnance Survey. In 2020 she was nominated for 'Outdoor Personality of the Year' by TGO magazine readers.   Debbie is a presenter, motivational speaker, writer and consultant and is able to deliver tailor made training and presentations. She is a regular contributor for the BBC Countryfile Magazine   Although Debbie specialises in walks for wheelchair users, she is able to create multi- sensory walks for people with visual and hearing impairment.   Her motto is “Making the inaccessible accessible”   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Living on a sheep farm in Cumbria Being a wheelchair user since 2011 De-stressing from school life Spending time in the hills Starting to look at ways she could get back outside Struggling to access the countryside Working with Terrain Hopper  Losing her husband Andy to cancer Setting up the charity “Access the Dales” The Outdoor Guide  Spending time in the open and growing up in Sheffield  Meeting Andy while teaching at the same school Doing the coast to coast walk not really knowing each other… Deciding to make some changes Putting pen to paper Getting back outside again and going on her first walk in a wheelchair Facing challenges out in nature Why accessibility should be the starting point of any new project Magical moments of spending time in the outdoors Getting a new dog Having her first Scottish solo holiday Batteries on wheelchairs Going downhill New books Launching the charity and the book in April 2022 Final words of advice  Why we all have our own Everest    Social Media   Website: www.debbienorth.org    Instagram: @debbienorth29n    Facebook: @debbieNorth    Twitter: @debbienorth29   

“In the blink of an eye, I went from being an active, autonomous athlete to  suffering a traumatic brain injury (TBI) that took 70% of my vision and nearly my life. Now I aim to be mindful in every moment and strive to make every second count while adventuring in mountains around the world.”   Jill in her own words:   “On a day that began like any other in a high school Physical Education class, September 2014 began an expedition of survival. A line drive, a hardball to the head, began a climb testing personal strength and human potential. A medical team, hundreds of hands from 7 hospitals across 3 countries, guided me towards a peak that felt impossible to climb, traumatic brain injury (TBI). While I craved to climb alone, they got me to the summit but my work was just getting started. Now I am traversing an avalanche triggered by the TBI which left me days from death, with 70% vision loss and a life threatening eating disorder.   No mountain can challenge me the way traumatic brain injury has. I chose to adventure in massifs around the world with the intention to adapt to vision loss and acceptance of the trail my life had taken.   From surviving to thriving, I have run, climbed, and skied my way around the world embracing the 30% vision I am fortunate to have. My trails have connected with the Andorra Pyrenees, Italian Dolomites, French and Swiss Alps, Slovenia's Julian Alps, Iceland, India and Nepal Himalaya, New Zealand, Argentina, Peru, and the American Rockies.   As a traumatic brain injury survivor and visually impaired athlete adventuring in mountains around the world, I have a complex story of resilience to share. Speaking to resilience, head injuries, eating disorders, visual impairments, trauma, or mental health or simply sharing my story, I can make connections through authentic tales of my trails from depths of darkness to adventuring in the highest of the Himalayas.”   CONTENT WARNING - We discuss; Traumatic Brain Injury (TBI), eating disorders, anxiety, PTSD and thoughts of suicide.   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Speaking to us from Nepal Who is Jill in her own words Growing up in a sporty, adventurous family Becoming a teacher and following her passion for travel Teaching in Singapore, Russia, Switzerland and Germany  Taking advantage of the opportunity to travel September 2018 and how her life changed in an instant Being hit by a hard ball on the side of her head Going to hospital and being send home Ending up in intensive care with a bleeding and swelling brain Dealing with a Traumatic Brain Injury Finding out she would never see out of her right eye again Losing depth perception  The impact the TBI has had on her appetite and relationship with food Seeing multiple specialists and spending a lot of time in hospital Starting to get her independence back while in Colorado  Looking out to the mountains  Feeling very lost and grieving her past life Needing to go and heal in the mountains  Starting to travel again Creating a blueprint and plan for the future Being open to change…. Falling in love with Nepal and being inspired to get back into running Not wanting to share her story Being authentic with her feelings and being vulnerable Starting her website and starting to share her story Not wanting to do social media  Accepting that her life had changed Testing herself at altitude Getting connected with the running and climbing community in Nepal Dealing with pneumonia  Starting to climb higher in the Himalayas Planning to climb mountains over 6,000 metres Dealing with covid in Nepal and being in lockdown for 8 months Trying ice-climbing in early 2020 Escaping the lockdown and heading up into the mountains Not being able to run while in rundown and having to try different types of training while indoors Losing her father suddenly and supporting her family from afar  Spending time alone in the mountains Training to climb the 8th highest mountain in the worlds - Manasulu  Visa's for Nepal and being on a student visa Managing depth perception while climbing mountains  Spending time in the mountains as part of the healing process Acceptance of what's happened? Dealing with dark days and using different tools to help manage the feelings Why meditation is a significant part of her daily practice Hiding behind her sunglasses and not being comfortable with the way she looks Being a work in progress and being aware of her mindset and thoughts The good wolf and the bad wolf - choosing which one to feed Wanting to build on the good Connecting with Jill   Social Media   Website: mountainsofmymind.com    Instagram: @mtnsofmymind    Facebook: @mountainsofmymind    Twitter: @mtnsofmymind   

Almost everyone knows someone who is unfit and lives an unhealthy lifestyle. In fact, chances are good that someone you care about or even a family member fits this description, whether they're overweight, obese, a heavy drinker, smoker, or completely sedentary. So, it's not too surprising that I'm often asked by people who have started their fitness journeys and seen the benefits of getting healthier, “how can I convince my friend/dad/wife/cousin to lose weight, start working out, or get fit?” Of course, we all want our loved ones to live long, healthy lives. But avoiding disease, dysfunction, and an early death aren't enough. We want to see our closest friends and family thrive and live out the best version of themselves. And this is what I'm talking about on this podcast with Danny Matranga. We discuss the first step to helping someone else get fit, habit stacking, the importance of not giving “blanket” fitness advice, why you should be positive rather than critical, and a lot more. In case you're not familiar with Danny, he's a coach and owner of Core Coaching Method, an educator, and the host of his own podcast called Dynamic Dialogue. Danny knows all about not only helping people get fit, but making that process enjoyable, which is why he's a great guest to talk about the best ways to encourage others to adopt healthier habits. So, if you've ever wanted to “convince” someone you care about to start working out, start dieting, lose weight, go to the gym with you, or just exercise enough to not be sedentary, you don't want to miss this podcast! Timestamps: 0:00 - Pre-order my new fitness book now for a chance to win over $12,000 in splendid swag: https://www.muscleforlifebook.com/ 8:04 - How do you "convince" someone to start working out, diet, or live a healthier lifestyle? 9:16 - How many people are obese? 11:52 - What are the government recommendations for how much to move? 17:12 - What's the first step of encouraging someone to get started? 20:26 - What is habit stacking? 24:02 - Why you should be positive and encouraging rather than criticizing. 27:09 - Why you can't give the same advice to everyone. 35:44 - How has social media affected expectations of how much work it takes to get fit and healthier? 43:07 - What about people who aren't ready to make any changes yet? 48:09 - What about people with physical limitations or accessibility issues? 48:56 - Is a TRX useful? 1:01:28 - The formula for "convincing" others to get fit. 1:05:24 - Where can people find you and your work? Mentioned on the Show: Danny Matranga's Instagram: https://www.instagram.com/danny.matranga/ Dynamic Dialogue Podcast: https://www.buzzsprout.com/911641 My New Book Muscle For Life: https://muscleforlifebook.com/

Laird Hamilton is best known as an American big-wave surfer and pioneer in the world of action water sports. In addition to his affinity for the water, Laird is labeled as an inventor, author, stunt man, model, producer, TV host, fitness and nutrition expert, husband, father and adrenaline junkie. Over the last decade, Laird has transcended from surfing to becoming an international fitness icon and nutrition expert. In 2016, Laird and Gabby Reece launched XPT – Extreme Performance Training.  Catch every wave in real estate and life! Tyler and Laird discussed why you need to foster and optimize your relationship with fear to do big things, how to improve and maintain your fitness, why you need to connect with your instincts and more. Highlights include: Blind faith, commitment and acknowledging that you don't only kind of catch a wave Recognizing that you can't react to what hasn't happened yet Laird's long-standing relationship with fear and why he believes fear is amazing How to strengthen your relationship with fear, and fear's effect on your body How Laird navigates the fine line of balancing the challenges and stressors on your body and mind How Laird is able to be a high-performer in his fifties What the ocean has taught Laird Laird's advice for people trying to do things that have never been done Connecting with nature The power of reading fiction books Connect with Laird: Website & XPT: http://lairdhamilton.com Instagram: https://www.instagram.com/lairdhamiltonsurf/ Facebook: https://www.facebook.com/LairdLife/ LinkedIn: https://www.linkedin.com/in/laird-hamilton-684204bb/ The following books and resources were mentioned in the show: Liferider by Laird Hamilton and Julian Borra Force of Nature by Laird Hamilton Fuel Up by Laird Hamilton Dune by Frank Herbert Jonathan Livingston Seagull by Richard Bach The Lord of the Rings by J.R.R. Tolkien Natural Born Heroes by Christopher McDougall The Art of Fear by Kristen Ulmer Free Solo Documentary Are you a real estate investor looking to elevate your income, freedom & lifestyle? If so, optimize your daily performance by downloading our free guide, Raising the Bar - 5 Steps to Elevate Your Habits, at elevatepod.com.  In this guide, created by your host Tyler Chesser, you'll learn why you do what you do, how to easily institute cues in your environment to trigger desired behavior, directly applicable steps to create a fulfilling future and much more. Get your free copy at elevatepod.com and kick-start your new habits today. Your future self will thank you! This episode of Elevate is brought to you by CF Capital, a national real estate investment firm. CF Capital's mission is to provide property investment and asset management solutions to help investors like you maximize their returns by investing in high-value multifamily communities. If you are looking for risk-adjusted alternative investments in quality apartment communities, and are seeking tax optimized cash flow with appreciation upside without all the hassle of management, you might benefit from learning more about investing alongside our team. You're invited to reach out and learn how you can invest with us by visiting cfcapllc.com. We're also currently offering a free ebook called The Bottom Line - 10 Ways to Increase Cash Flow in an Apartment Complex. Whether you're a new or an experienced investor, we're confident you'll find massive value in this resource. Get your free copy today at cfcapllc.com.

Anja Madhvani is a writer and drinks industry worker with a passion for adventure.   Anja studied classical piano performance at The University Of Huddersfield, and has gone on to perform as a violinist and singer with a number of post-rock bands, most notably Her Name Is Calla.    She has spent 13 years in the beer industry, managing venues, hosting brewery tours and tastings, and working in sales and communications. She also works with Club Soda, a mindful drinking movement who aim to create a world where nobody feels out of place if they aren't drinking.   In 2018 Anja completed her first ultra, the Marathon Des Sables, with undiagnosed Pulmonary Tuberculosis. She is now back to running and also enjoying the challenge of pole dancing.   She is currently studying to become a personal trainer, and hopes to channel her unique experiences into helping others to shift their mindset and find joy in movement.   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Anja  What she does  What Anja was like a child Growing up in North Yorkshire Being involved in dancing  Making excuses to get out of PE Finding a love for beer Exercise and fitness in her 20s Deciding to make a change in her life Getting back into fitness and her first steps Needing a really big challenge Signing up for the Marathon des Sables and getting back into running Having 16 months to train Where did she start Her first run down by the canal Going solo but meeting other people online through the FB group Her method for training Making changes to her lifestyle and getting into a better routine Being cagey with sharing her running challenge Working with a personal trainer Focusing on the small tangible goals and celebrating the wins Building up her confidence via weight training How strength training impacted on her running Just wanting to finish the race Cagey or protective ? Being supported by friends and family Fears and concerns before the race Being a worrier or a planner? What if I fail? What does that say about me?  Running the Marathon des Sables in April 2018 Feeling under the weather at Christmas 2017 The determination and grit to push on through the pain Being motivated by self loathing Enjoying the race Feeling disappointed on the finish line Wanting to go back and do the race in full health What happened after the race when back in the UK Tuberculosis (TB)…. what is it Being in isolation for 11 days  Getting back her health and fitness Taking 20 mins to walk 100 m Having panic attacks when training Going to therapy and working on her mindset Training for the London Marathon in 2022 Final words of advice    Social Media   Instagram: @anjaism    Twitter: @anja_madhvani   

Having only started cycling in 2018, Biola immersed herself in the community, showing great enthusiasm for her own progression and that of other women too.    She is the chair of Velociposse, a club for women and non-binary people in London.    Biola is relentless in her energy to push the club forward and increase diversity, collaborating with the Women of Colour Cycling Collective.   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Biola Being based in Brixton, South London Being a cycling club for ALL women  Her passion for all types of riding Her love for cycling and the community Friends, fitness and having fun Her childhood and growing up in Brixton Going to the BMX track at 5 years old Teenage years and her fitness journey  Getting into running and starting to take training more seriously Getting into weight training and commuting on the bike Getting her mum to go to the gym at 63 Working out with other people and being encouraged Moving from running into cycling The Power of Community and joining the Velociposse Club Advice for joining a cycling club Her first race experience in January 2019 Dealing with being dropped Making friends through racing  Breaking down the informational barriers Why there is no such thing as a typical racer Why Biola races Sharing passions and encouraging others to give it ago Bikes…. Commuting to work  Her journey with Velociposse and becoming the chairperson. Knowing her strengths  A higher order ask Regent Park Laps on Saturdays Final words of advice    Social Media   Instagram: @biolasarah    Velociposse - A cycling club for all women, all trans, and all non-binary people in London.     Website - www.velociposse.cc    Instagram: @velociposse     

Rosemary in her own words, talking about Nellie Bly and her record breaking race around the world:   “Crusading journalist Nellie Bly jumped off the page at me. She appeared as I was researching Victorian women adventurers… and she wouldn't go away.  The more I got to know her, the more I was intrigued by this spirited woman who wouldn't take no for an answer despite living in a world where women ‘knew their place.'     Nellie knew her place alright, smack dab on the front page of the world's newspapers.   She pioneered investigative journalism and paved the way for female reporters like me. Nellie's crusades in print brought about huge reforms in women's asylums, sweatshops and prisons.   2015 marked the 125th anniversary of her best known adventure — circling the globe in a record-breaking 72 days. In celebration of the remarkable Nellie Bly and her amazing journey, I followed in her footsteps around the world.   Now there is a book chronicling our two journeys: Following Nellie Bly: Her Record-Breaking Race Around the World.     My aim is to put Nellie 'back on the map' as an inspiration for adventure, and a reminder that (as Nellie said) "'nothing is impossible if one applies a certain amount of energy in the right direction.”   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time. 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.    Visit www.patreon.com/toughgirlpodcast and support - Quick and easy to do and it makes a massive difference. Thank you.     Show notes Who Rosemary is and what she does Being in journalism since graduating from university Wanting to help to change the world Trying to make a difference Drawing attention to female explorers  Why we need to hear these stories Wanting to get contemporary female explorers on the map What we can learn from these women “Follow your dreams and move out of your comfort zone” Why it's ok to take calculated risks Discovering women in adventure  Wanting to follow in inspiring women's footsteps Doing her research and discovering Nellie Bly Sharing inspiring stories  Getting these women on the map Who is Nellie Bly! Starting with her childhood and why she was such a determined woman Getting into journalism and becoming a writer Deciding to go to NYC to make her name Getting her first assignment to go undercover The beginning of investigative journalism Wanting to go around the world Setting off with 2 days notice Wanting to help the most vulnerable members of society  Planning to travel around the world recreating her journey  The challenges and difficulties of re-creating the itinerary Packing lightly Knowing when to stop planning and to start going Around The World In Seventy-Two Days by Nellie Bly Feeling close to Nellie at certain places on the trip Sometimes you have to get off the path! The risks and concerns before the trip Why the best thing you can do, is to just get started What would Nellie Bly do? Dealing with a typhoon (level 8) in Hong Kong Walking straight out into the typhoon! Synchronicity while on the train Self funding the adventure  The dramatic ending of the trip Racing against - Elizabeth Bisland  Finding Nellie Bly's grave in Woodlawn Cemetery Bronx, NYC Visiting her hometown and birthplace in Cochran's Mills, Pennsylvania Needing to have a happy/meaningful ending to the story Sitting down to write the story and having to be very disciplined Putting together a conference at the RGS on historical women Why you need to put your all into everything that you do Advice for women who want to go on more adventures “nothing is impossible if one applies a certain amount of energy in the right direction” - Nellie Bly Why you need to take that first step Leap and the net will arrive!   Social Media   Website: https://nelliebly125.wordpress.com    Instagram: @rosemaryjbrown    Twitter: @Rosemary_Nellie    Book: Following Nellie Bly: Her Record-Breaking Race Around the World (Trailblazing Women) 

We first spoke with Jessie on October 19th 2021 where she shared more about her cycle challenge of riding 570 miles to Glasgow for COP26. During this episode we catch up with Jessie to find out about her journey, the challenges faced and overcome, what it was like arriving in Glasgow and her thoughts on COP26 as well as her plans for the future.   Jessie in her own words:   I am a youth activist who cares deeply about the power of people to create change and this is exactly what I want People Pedal Power to do. The idea to start the movement came from my fears that more inaction would come from COP26.    I knew that we didn't have time for this to occur, as this summit has to be the one where real change is created, if not by our leaders but by the power of individuals creating collective action.    As can be seen from the youth climate movement across the world, individuals really do have the power to create change, and so I decided to harness this!   I also believe in the immense power that words and storytelling have in helping us as individual to learn, understand and ultimately engage in the climate crisis. I have been trying to do this for the past 2 years with my monthly newspaper columns and other writing projects which discuss the climate crisis from the youth perspective.   Listen to Jessie now on the Tough Girl Podcast. New episodes go live every Tuesday and Thursday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media.    Visit www.patreon.com/toughgirlpodcast and support. Thank you.   Show notes Who is Jessie The day before the start of the challenge Getting going and feeling relief Partnering with the Adventure Syndicate  Film maker - Catherine Dunn  Starting with 50/60 people Meeting people along the way  Magical moments from the experience Why everyday was special One of the hardest days on the bike Tips and tricks for dealing with the tough times Using music to change her state of mind Coping with riding 100km per day Why it was harder mentally Arriving in Glasgow for COP26 Feeling unsettled in Glasgow Partnering with Eco-Schools Trying to get the youth voice in the media The challenges at the event Thoughts on COP26 Did attending the event help to make a difference What it was like inside the conference What it was like outside the conference People power and feeling empowered  What's next for Jessie? COP27? Cycling during the winter months Final words of advice     Social Media   People Pedal Power - Demanding Climate action and greener more accessible transport.   Website: httpspeoplepeddlepower.wordpress.com/   Instagram: @people_pedal_power   Personal IG: @climate_jess_    The Adventure Syndicate is a collective of extraordinary cyclists who happen to be women and who aim to challenge what others think they are capable of.   Website - theadventuresyndicate.com    Instagram: @adventuresynd    

Adelle is a British middle distance track athlete, who has competed for Great Britain over 800m on a number of occasions. Adelle has competed internationally on a European, Commonwealth and World stage for over 10 years.   Adelle's international debut was a the European Youth Olympics in 2009, where she won a Silver medal at 16 years old.    Since then, she has gone on to compete for Great Britain at a senior level competing at two European Athletics Championships in Amsterdam 2016 and Berlin 2018, at the World Indoor Athletics Championships in Portland 2016, World Athletics Championships in London 2017, World University Games in Taipei 2017, the Commonwealth Games for team England in Gold Coast 2018 and at the European Indoor Athletics Championships in Glasgow 2019.   Throughout competing as a senior athlete on the international stage, Adelle has balanced her life off the track working as a Hair & Makeup artist.   Adelle is a Woman's Sport Trust 'UNLOCKED' Alumni and proud ambassador for the British Dyslexia Association & Dementia UK, two causes very close to her heart.   "Sport has so much to offer, I'd love all woman to have the opportunity to enhance their life with sport. There is so much power in lifting each other up and continuing to create spaces for woman & girls to flourish.” - Adelle Tracey   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Adelle Wanting to be an athlete  Being inspired by the Olympics Being inspired by her head teacher - Mr Potter Excelling at sports day Getting involved in the school running club Making her first GB team at 16 Achieving her first Silver medal Discovering make up later on Remembering back to the Youth Olympics Being part of a team Being inspired by female role models Looking up to Dame Kelly Holmes  Running the longer distances  Endurance sports in athletics Winter training and weekly milage  Magical Moments from the past 10 years  Finishing 4th in the final Getting a personal best (PB) in the semi finals Tactics on the start line Working with a sports psychologist Music during the warmups  Following a cool room process Training in a winter block - an approx week and what it looks like Doing a triple day  Pre-hab, stretching and rolling  Sleeping and napping Keeping injury free Maintaining motivation levels Getting out of the door Working as hard as she can Advice for more advanced runner who want to run faster Advice for getting your mojo back Going back to your reason why The importance of goals Linking her training to her period.  Working with Fitrwomen  Future goals  Funding and paying for her lifestyle Why 2020 was such a difficult year Dealing with financial stress Ending the season on a high Having a vision board and writing down goals Final words of advice     Social Media   Website: www.adelletracey.com    Instagram: @adelletracey   Twitter: @adelle_tracey   

Steph in her own words:   “Being a very shy and uncoordinated child I used to avoid anything active until a family holiday to the Lake District ignited a passion for walking and the outdoors.    I love to get outside and active and to push my body to see just what it's capable of.    The excitement of tackling a long-distance trail appeals to me, but I also enjoy discovering the adventure my local area has to offer. I find joy in immersing myself in nature- wherever you are you can find great beauty.    Middle age is a time when people tend to slow down and stop being active. I want to inspire other people in their 40s, 50s, 60s and beyond that you are still capable of doing some pretty amazing things and that it's never too late for adventure.”   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Turning 50 and being passionate about getting outdoors Wanting to do more and more Being very shy and uncoordinated while growing up Doing everything to avoid physical activity Being inspired by spending time walking in the Lake District Progressing her walking and joining the Long Distance Walkers Association (LDWA)  Getting involved in Challenge Walks with the LDWA Deciding what challenges to do next Doing the coast to coast walk Feeling scared at the start  How her confidence grew through experience  Walking with a friend on the Isle of Man Walking the Pennine Way and why it was challenging due to lockdowns and covid Dealing with the British Weather…. Planning and preparation for walks The importance of long training walks Equipment and gear on a budget Ways to keep the costs down as a single traveller Doing her first overnight camping trip A Pennine Journey (247 miles) The plan… Food and nutrition while on the challenge Training and getting physically ready Wanting to share her stories with others Signing up for the Marathon des Sables (MDS) to document the training of the journey  Start small and build up  Running the London Marathon  Marathon des Sables Building up fitness and training for the MDS Preparing the mind and getting mentally ready for the challenge Running the wettest MDS ever! Lessons learned from finishing the MDS Dealing with stomach issues Craving coffee Follow along with Steph on social media   Part 2 A Pennie Journey The route Why things didn't quite go to plan Dealing with blisters and the Summer heat wave Building her confidence with camping and using her tent The magical moments from the experience  Getting resupply on the route Going solo and meeting other walkers Making a few changes to stay out on the trail for 17 days Dealing with blisters and pain Feeling a little disappointed at the end Final words of advice Starting small and building up Going on local adventures   Social Media   Website: www.endurance-adventures.co.uk    Instagram: @endurance_adventures    Facebook: @enduranceadventures   

Patti Shales Lefkos is a Canadian writer and journalist. Her Himalayan adventure travel memoir Nepal One Day at a Time celebrates her creative non-fiction debut.   Nepal One Day at a Time is the story of her first trekking trip on her own.   Born and raised in Toronto, she has also lived in Neuchatel, Switzerland and Vancouver.    Following a rewarding career as a teacher, educational consultant, administrator and advocate for inner city children, Patti studied journalism at Langara University. She is a graduate of the University of Toronto, Toronto Teachers' College, Simon Fraser University and the Wilderness Leadership Program at Capilano College.   In 2006 she set out to pursue international adventure travel.    Whether canoeing the Yukon River, backcountry skiing in BC's Monashee Mountains, hiking in Scotland's Outer Hebrides or trekking in Tibet and Nepal, she embraces the culture and environment of wilderness areas.    When not travelling, she skis downhill, nordic and backcountry from her home base at SilverStar Mountain Resort in BC's Okanagan Valley.    In summer she paddles canoe, kayak and stand up paddle board at her Ontario island cottage.   Listen to Patti on the Tough Girl Podcast. New episodes 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 Good Morning! Who is Patti and what she does Where her love and passion for the outdoors came from Buying her first typewriter and wanting to be a writer Lost Horizon by James Hilton  Becoming an outdoor girl Doing all the expected things and becoming a teacher Moving west to Vancouver  Working in inner city schools Riding her bike to school and doing her first marathon Moving from marathon to triathlon Meeting her husband Barry Not travelling until they retired in their 60s Heading to England in 2007 and walking the coast to coast  Taking on bigger adventures and going to higher and higher levels of altitude Spending time in Nepal Wanting to volunteer in Nepal in 2014 Having to go solo at 67 Facing her fears to go by herself Making the transition from working full time to being retired Writing the articles she wants to write about adventure travel Choosing her work Her first experience of travelling and trekking to altitude Making a list of her fears  Her plans for Nepal The biggest challenge while out trekking Writing her first book Supporting the village affected by the earthquake in 2015 The realities of starting a non profit Figuring out what is good help to provide Why 97% of the money goes to Nepal The realties of trekking at altitude in your late 60s Bucket list destinations Final words of advice  The power of spending time with young people and being of service   Social Media   Website :  pattishaleslefkos.com   Facebook: @plefkos   Facebook Non-profit Nepal One Day at a Time Society on Facebook    Buy Patti's book NEPAL ONE DAY AT A TIME on Amazon   Partner NGO in Kathmandu, Nepal. Sambhav Nepal   Recommended Trekking Company in Kathmandu, Nepal. Ace the Himalaya   IN CANADA:   How to buy NEPAL ONE DAY AT A TIME book directly from Patti   COST:  $32 ($25 for the book, $7 for postage)   All profits go to education in Ratmate and Aprik Villages, Gorkha, Nepal.   BY CHEQUE:    Mail cheque for $32 to Patti Lefkos Box 3093Vernon, BC. V1B3M1 *** REMEMBER TO INCLUDE YOUR MAILING ADDRESS***   BY eTRANSFER:   $32 to pattilefkos@shaw.ca ***REMEMBER TO INCLUDE YOUR MAILING ADDRESS***  

It's no secret that the United States has a weight problem. According to CDC statistics from 2018, over 73% of American adults were overweight or obese. Even worse, thanks to increased sedentary behavior during the pandemic, these numbers don't seem to be getting any better.  At a time when weight issues are so prevalent, what can we do to add in healthy behaviors and reach our body composition goals? Today you're going to learn from body transformation coach, Luka Hocevar, about seven key behaviors that lead to success in reaching your health and fitness goals. Luka has helped countless folks attain their fitness goals, and I know his tips will resonate with you.  You're going to learn about the four stages of changing your behavior, real tips for building your self-esteem, what an exercise routine should look like, and so much more. This episode also contains conversations on obesity rates in the age of COVID-19, our circles of influence, and how to take back control of our bodies and our minds. I hope you enjoy this interview with the one and only, Luka Hocevar!  In this episode you'll discover: The shocking statistics on how COVID-19 has increased childhood obesity rates. Why consistency is so important for weight loss. What cognitive restraint is. The four stages of changing any behavior. Why engaging in tracking is helpful for reaching body composition goals. How building your self-esteem is like a bank account. What your body's set point is and how it works. A basic template for creating an exercise routine. How cardiovascular activity can lengthen your lifespan. The importance of acknowledging your wins on any journey. Why boundaries and guidance (not restriction!) can help you reach your goals. The role that social support plays in your success.  What it means to attach your goals to an anchor.  The three laws of commitment and how you can use them to your advantage. What it means to align your behavior with your goals. Simple nutrition rules that lead to success.  How to change an all or nothing mindset. Items mentioned in this episode include: DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping!  Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Essential Components of Any Exercise Program with Luka Hocevar – Episode 275 5 Risk Factors for Covid That You're Probably Not Hearing About – Episode 510 Vigor Ground Fitness Yo! Grow Your Gym  Connect with Luka Hocevar Instagram / YouTube Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

What's your morning routine? Part of my morning routine has to include light therapy, specifically red light….so I start my day by either sitting in front of my red light, or laying down with my head in front of it which will get into in a little bit, and then as a second part of my light therapy, I aim to watch the sunrise every morning and get the early morning red light from the sun to shine into my eyes and set my rhythm for the day. Not only is it soothing, but it sets me up for better sleep at night. Light therapy has been found to greatly enhance my health and I really spend my day around balancing my light. And to help us understand the importance of red light in particular, I am happy to have back on the podcast for the second time Brian Richards from SaunaSpace. If you missed our first episode check it out here: https://youtu.be/MLA4NPMOcm0 .... but in this episode, you are going to want to dive in deep with us as we discuss how simply improving your light can bring up your immune system, amp up your thyroid, aid in cancer prevention and even how it can kill cancer cells. And we will also discuss hair loss, weight loss, and the detox factor of including red light in everyday. We are bombarded by heavy metals which make us more susceptible to emf, bombarded by glyphosate or roundup which causes toxic buildup and even cancer, and bombarded by stress which weakens virtually every part of our body. And yet, what will talk about today can and Will address all these areas of your life and has long term lasting benefits when it comes to living optimally and feeling optimal. Ready to get your Sauna Space? Click: https://saunaspace.com/hi/getfit and don't forget my promo code: GETFIT to save $$!!! Thanks to our show sponsors who keep this podcast going: http://www.swanwicksleep.com Promo code: FITFOR10 MOS EMF SHIELDING EQUIPMENT https://mosequipment.com/?ref=cGFWJ1 COUPON CODE: JODELLE FOR 5% OFF

Anisah is the founder of the new blog: Outside Our Way which features interviews from other disabled and chronically ill folks, sharing their stories of their outdoor experiences.   Anisah in her own words:   My name is Ani. I have multiple chronic illnesses and I am disabled. That probably brings an image to your mind of what it means to be ‘disabled', But when you look up the definition of ‘disability' you'll find various ways you can categorise it - as well as plenty of opinions about what it means to be disabled.   The UK Equality Act 2010 classifies disability as: “a physical or mental impairment and the impairment has a substantial and long-term adverse effect on his or her ability to carry out normal day-to-day activities.”    The truth is there are so many variations and types of impairments that fit this definition. There are visible physical disabilities, there are hidden physical disabilities, there are learning disabilities, and there are mental health disabilities. The variations and combinations are endless and as a result each person's disability or impairment is unique. How that affects their daily life is completely individual to them.   I have what is called hidden disabilities or invisible illnesses. I'm diagnosed with Lupus SLE and Hypermobility Spectrum Disorder (HSD). I have chronic pain, fatigue and memory loss along with other symptoms that affect me daily.    People often think that I'm not disabled or chronically ill.  There's a common stereotype that comes to a lot of people's minds when the words “sick” or “disabled” is used, and like so many I don't really fit that image. Most of the time when you look at me I don't look like I'm in pain or fatigued. I walk without aids. I take part in active outdoor activities.    People don't realise that I don't look in pain or fatigued because I have a lifetime's worth of experience pretending I'm not. I time my painkillers to kick in before I see someone. I'll make sure the environment I'm in when I'm with people is one that won't drain too much energy or add to the pain. I'll plan my week prior and after to ensure I'm rested enough and won't crash.    Finally, when I'm too exhausted to handle a simple conversation despite all my planning and methods… I will cancel and you will not see me in that state at all. The same amount of work goes into planning any outdoor activities. I have to use tactics and creative methods just to take part. I need extra preparations and plans to get by in a world that was created with non-disabled people in mind. This is the aspect of disability that people might miss.    Which brings me to the question - how can we help change this?   I can only be an expert on my own experience/disability/illness (and even then, that's iffy!). After brief conversations with others with chronic illnesses or disabilities, I have come across some amazing tips to help manage my own disabilities outdoors. I have found people who can relate to my feelings like no-one else can, and have helped me pass challenges I'd previously faced alone. I've realised that there's so much that I don't know about people who are chronically ill/disabled and so much more I should learn.    I want to talk to people with different disabilities and conditions to mine. I want to see what challenges they face when they access the outdoors, what hurdles they have to navigate when going outdoors. I want to ask them what everyone should do to flatten those hurdles as much as we can.    Outside: Our Way is a collection of interviews to show that we as a community are here. These interviews are a chance for disabled people to shape their own narratives and tell us about their way of going outside. It's aim is to shine a light on what it's really like to be an outdoor enthusiast and disabled/chronically ill.   To those who are disabled or chronically ill - I hope you can find something to relate to. There's a beautiful community that have shared experiences and can truly understand what you might think or feel.    To those who are non-disabled - I hope to show you what it takes to be disabled/chronically ill in the outdoors. And perhaps prompt you to consider how you can help us access the outdoors our way.   Listen to Ani on the tough girl podcast - New episodes go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Ani Being an advocate for disability and chronic illness in the outdoor environment Getting into the outdoors and not liking it at first Getting back into the outdoors 2/3 years ago Deciding not to follow the advice  Enjoying her time in the outdoors Her life as a child and experiencing symptoms from a young age Hating going to school Learning energy management Not knowing what something was wrong dealing with pain was normal Getting the diagnosis as 12 years old Making the decision to go outside and wanting to do something Spending too much time inside Why the outdoors is her happy place Feeling empowered and enabled Learning how to balance caution and happiness Planning every aspect of her life Connecting with other women who have a similar condition Spending time around water and feeling at peace Trying to get good with cold water Making adjustments to make wild camping accessible  Figuring out how it can work for you What Outside Our Way is about The women who have inspired Ani Wanting to share her hiking journey on line Future dreams and ambitions Wanting to do a multi-day hike Hike your own hike Advice for your next adventure    Social Media   Instagram: @ani_went_outside    Outside: Our Way - A blog sharing stories from from across the outdoor sector and disability and chronic illness landscape.   Hosted by @alltheelements   www.alltheelements.co/outside-our-way   Instagram @outside_our_way    

Annabel Abbs is a writer of fiction and nonfiction. She grew up in Wales and Sussex, with stints in Dorset, Bristol and Hereford. Daughter of academic and poet, Peter Abbs, she has a degree in English Literature from the University of East Anglia and a Masters from the University of Kingston. She lives with her family in London and Sussex, and is a Fellow of the Brown Foundation.   Annabel's debut novel, The Joyce Girl, won the 2015 Impress Prize for New Writing and the 2015 Spotlight First Novel Award, and was longlisted for the 2015 Caledonia Novel Award, the 2015 Bath Novel Award and the 2016 Waverton Good Read Award. It was a Reader Pick in The Guardian 2016 and was one of ten books selected for presentation at the 2017 Berlin Film Festival. Published across the world, Annabel discussed The Joyce Girl on BBC Radio 4's Soul Music. It is currently being adapted for the stage.   Her second novel, Frieda: The Originial Lady Chatterley, was a Times Book of the Month, then a Times Book of the Year 2018 and one of five novels selected for presentation to film directors at the 2017 Frankfurt Book Fair. Frieda has been translated into six languages. Annabel spoke about Frieda on BBC Woman's Hour.   Annabel's third novel, the story of Eliza Acton, Britain's first domestic goddess, and a best-selling cookery book writer (and a poet) will be published in the US in October 2021, by William Morrow as Miss Eliza's English Kitchen. In the UK, the novel was acquired at auction by Simon & Schuster, and will be published in spring 2022 as The Language of Food. It is currently being translated into sixteen languages. In 2021 it was optioned by Stampede Ventures and CBS.   Annabel's first non-fiction book, The Age-Well Project, was published by Little, Brown in 2019, co-written with TV producer, Susan Saunders, and based on their acclaimed blog agewellproject.com, longlisted for the 2018 UK Blog Awards.   Annabel's first foray into memoir and her first solo-authored non-fiction book, Windswept: Walking in the Footsteps of Remarkable Women, was acquired at auction by Two Roads and was published in June 2021.    In the US, Windswept was acquired by Tin House and published in September 2021, with the subtitle Walking the Paths of Trailblazing Women. Windswept tells the extraordinary stories of eight women who walked long distances in wild and often remote places as they sought their own voices. They include Simone de Beauvoir, Nan Shepherd, Georgia O'Keeffe, Gwen John and Daphne du Maurier.   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Annabel Her latest book Her interest in walking Being interested in women who do long distance walks in challenging environments Where are all the women walkers? Researching the women who walk Having a strange childhood How walking was a part of her education  the benefits for women walking in nature How wild places are not deemed safe for women  And why women are encouraged to stay at home and get their time in nature from being in the garden Why women DO long hikes Women from 100 years ago who went out walking Focusing on 6 women for the book Windswept  Recreating their walks  Feeling trapped at home Having family walking holidays  Planning the walks and incorporating her writing within the walks Using old maps to help plan Encouraging women to be able to navigate What Nan Shepherd said about walking in Scotland  Why river journeys and coastal journeys were quite popular Why women should learn to navigate Doing the walks solo and the challenge involved Thinking of all the things that could go wrong Why walking is so much more complication for a woman What is was like walking solo  Women and their relationships with the mountains  The struggle of mental preparation before heading out to walk solo The long history of women doing walking pilgrimages on their own Why we need to see more women out there walking The dark side of walking solo and spending time on your own Walking in Texas, USA - night hikes? The importance of legacy Final words of advice   Social Media   Website: www.annabelabbs.com    Instagram: @annabelabbs    Twitter: @annabelabbs    Book: Windswept   Windswept is a feminist exploration of walking in wild landscapes.    Annabel examines the role of walking on the lives, writings and art of several women including Gwen John, Frieda Lawrence, Nan Shepherd, Georgia O'Keeffe and Simone de Beauvoir.  As Annabel walks their paths – the empty plains of Texas, the mountains of Scotland, the rivers and forests of France – she looks back at her childhood in remote Wales and asks why women have been overlooked in the literature of wild-walking.  

In this episode, Anna tells us about Italians' fitness habits. What are the new sports trends? How have things changed during the pandemic? And what is Anna's favourite sport? You can read an interactive transcript of this episode (which highlights the words as they're spoken) whilst listening: https://languatalk.com/blog/podcast/italian?via=italianpod. Looking to learn Italian fast with a tutor? Meet a tutor (like Anna) for a trial session here: https://languatalk.com/italian-tutors-online?via=italianpod

Tiphaine in her own words:   "My name is Tiphaine, I'm from France and since I was a child my parents took me backpacking in other continents. They've opened me to the world. After three years of studies to obtain my Specialized Educator diploma, I felt the urge to explore more of this planet. I went to Australia on a Working Holiday Visa for a year. The adventures I've experienced there made me reconsider my whole perspective on life.   Inspired by my short cycling trips in Australia and New Zealand, I bought a bicycle and left, in June 2017, on my 23rd birthday. I started from my home in Paris, without a real plan, without a final destination and ended up cycling 20,000 km in 14 months, half of it with Martin (@hi.martin.cycles).    This trip, more than any others, showed me that dreams can come true and that travelling is a matter of motivation. Since then, I dare to live a different life, “unstable”, full of changes, adventures, experiences, that make me who I am today.”   Listen to Tiphaine on the tough girl podcast.   New episodes go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Tiphaine Wanting some adventure  Deciding to head to Australia on a working holiday  Wanting to continue living this different lifestyle Her younger years and spending time backpacking with her family  Not being afraid of travelling solo Having a plan verses being more flexible and playing things by ear Wanting to join the Civil Service in France Rethinking her whole perspective on life Realising how little you need to be happy Coming back to Paris after 15 months of travelling Not knowing what to do next  Paying for her cycle trip and saving up money Why its cheap to travel by bike Keeping costs down while on the road Leaving Paris on her 23rd Birthday  The route and the plan Meeting Martin in Africa @hi.martin.cycles and deciding to cycle across the Sahara together Using Warmshowers in Europe  Wanting to explore more of Africa and heading to East Africa for 7 months Dealing with elephants close to the tent!  Resupply and accommodation in Africa  Route planning and the challenging in Europe  Trying to pick the nicer routes and avoiding the main roads Maintaining the bike on a long journey  Not knowing how to change a flat tyre at the start Buying a simple bike for 450 EURO Learning new skills on the road Writing her first e-book: Little Miss Pedals: 20,000 km on a bicycle through Europe and Africa  Final words of advice to encourage you to take on your own challenge or adventure. Why it's worth it!   Social Media   Website: www.dreamsontracks.com    Instagram: @littlemisspedals    Facebook: @littlemisspedals    Book: Little Miss Pedals: 20,000 km on a bicycle through Europe and Africa   

Our protein episode! Whether you want weight loss or muscle gain or everything in between, protein is the #1 macro you need and probably need more of. We talk vegan all the way to carnivore diet. Plus how to get protein when eating out or at fast food restaurants. How much protein should you be getting? Are protein shakes ok? Protein bars? How do you evaluate your protein sources?

Aneela is passionate about encouraging people from all walks of life to ride bikes and she works with individuals, organisations and the cycling industry to encourage wider participation. She works tirelessly to increase diversity in cycling and mountain biking and firmly believes that mountain biking is more than a sport - she's a champion of the wider benefits of mountain biking in building confidence, strength and resilience in everyday life.   With 20 years+ diversity and inclusion experience, Aneela is particularly interested in diversity and wellbeing; women in MTB leadership; diversity role models; young girls in sport and promoting mental health. She offers training and workshops; inspiring talks and presentations; diversity audits; participation and engagement activities as well as professional advice and consultancy.   ANEELA'S JOURNEY 20 years+  Diversity and Inclusion experience in the public sector Co-Chair, British Cycling's new Diversity and Inclusion Advisory Group 10 years+ running Go-Where Scotland 5+ years professional MBL/Level 3 mountain bike guide Board Member and Secretary of Tweed Valley Trails Association Cycling UK Trail Inspector, and, Trail Maintenance Coordinator Cycling UK Outdoor Expedition qualification  Masters Degree, Equality and Discrimination, University of Strathclyde Personal Fitness Trainer   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Aneela Her early years  Growing up in Glasgow How her parents moved over from Pakistan  Visiting Pakistan  Her dreams as a little girl Getting into mountain biking Pivotal moments from being on the mountain bike Taking friends out on the bike Her journey of becoming a coach and leader Giving people the opportunity to empower themselves  Not having a great experience in childhood Being the only women during the assessment and training Being worried about being the only woman  Being supported by her husband Lost opportunities  Having to have faith in herself Battling again self doubt Being encouraged by her tutor  Having to prove herself in a male environment Changes in the mountain biking industry over the past 10 years Creating empowering spaces Encouraging women to take the next step The lack of role models and how it is chaining slowly Encouraging women to become coaches Being inspired by her friends  The FNY Collective and what it stands for… What the word fanny means in Scotland Getting charity status and being able to look for funding How many bikes… Being an ambassador for Juliana Bicycles The power of bikes  Working to support refugees  Working with Endura Sport  Working on a film about - bikes, love and discrimination “After the Storm” premiere at Kendal Mountain Festival  Advice for other women for being brave The power of knowing you are not alone Advice to encourage women to try mountain biking Being on a learning journey and why everyone has to start somewhere #Ridemòr (mòr - big and great)   Social Media   Go-Where | Ridemòr - Scotland's award-winning curator of guided & self-guided bicycle experiences. Advocates for wellbeing, diversity & inclusion. #ridemòr #mòrdiversity   www.go-where.co.uk   Instagram: @gowherescotlandmtb    Facebook: @gowherescotland    Personal   Instagram @mrsgowherescotland   Twitter: @AneelaMckenna    MÒR DIVERSITY -  From diversity, inclusion and wellbeing to leadership and resilience training - we offer professional services to help unlock the human potential of organisations.   Website - www.mordiversity.com   The FNY Collective - The FNY collective: a group of Badass women passionate about riding bikes and getting more women sharing the fun on two wheels.    Website - www.thefnycollective.co.uk    Instagram @the_fny_collective  

Erica Terblanche is an accomplished endurance runner and adventure racer and has won numerous iconic long-distance races all over the world, including the gruelling Racing the Planet 7-day Sahara Desert Ultra Marathon among many others.   Erica is a Life Coach and psychologist with a master's degree in Positive Psychology. She is also the founder of Teach a Girl to Fish, Thrive Guru & Thrive Run Club. Her lifelong quest is to determine how we can over time shape and mould ourselves to become ‘the best we can possibly be'.   At heart Erica is an outdoor enthusiast with over 20 years of adventure experiences.   Erica in her own words on Adventure Racing:   “Adventure Racing was a wonderful vehicle for access to extreme adventures - and over a period of five years I experienced the most extraordinary adventures while running, cycling, canyoneering, river rafting, sea kayaking, and rappelling in some of the most wild landscapes in the world and often with less than an hour of sleep a day for races that spanned five days.    This sport helped push my boundaries and has helped me to become an accomplished ultra distance trail runner, winning a number of the big 7-day stage races.    I now live in Cape Town where I run Thrive Guru and Thrive Run Club. My intention with both is to get people moving and to help people build and live their best, most vital, most fulfilling and happiest lives.”   Erica is the Author of “Run for the Love of Life” which was published on the 4th of November 2021.    Erica wrote the book to share her adventures, to motivate people to get up, get going and get out into nature. Erica wants people to know that they can do far more than they imagine they can.    Erica wants the book to inspire people to take that very first step and to find their tribe - a community of people that will support them on the journey.   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and sign up - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Erica and what she does Being a keen advocate to encourage people to get into the outdoors Living in Cape Town now Starting an adventure company - Teach a girl to Fish Studying positive psychology  Being interesting in how we can come the very best of ourselves Focusing on the outdoors Finding out about her childhood, growing up on a farm and spending time outside Catching her first fish at 6 years old Learning not to be scared of the outdoors  Having a lot of freedom from a young age Bravery? Being inspired by her fearless mum Raising girl children differently from boy children Knowing in your body that you are strong Her passion for running and where it came from Getting into running in her early 30s Falling in love with Adventure Racing Not being an athlete and going to the World Championships in Adventure Racing! How women improve as races go on, especially coming into their own by day 3 Pushing her body to the limits and the lessons from the edge of the experience  The races which really challenge her Racing the Grand to Grand Ultra, USA. 275 km in 6 stages, over 7 days.  Being unwilling to give up and being able to grit it out. Racing as hard as she could and sticking to her own game plan Women who run with wolves Practical tips and tricks to help you keep going Start slowly and finish strong Tips for running in the heat Why Erica loves the deserts and spending time in that space Feeling empowered by the sunshine The importance of Vitamin D (especially in the UK) Dealing with Raynaud's  Menopause and how its impacted on running and adventure racing The impact on Vo2 max Being more deliberate about the supplements she takes Being excited about the next stage of her life and wanting to be even more resilient “Run For The Love of Life” - the goal and purpose of the book Thrive Run Club and encouraging people to take the first step Final words of advice for other women who want to get into running and live their best life The power of community and finding your tribe    Social Media   Personal - Instagram: @erica_terblanche   Business - Thrive Guru Coaching, Thrive Run Club and Teach A Girl to Fish.   Positive psychologist, transformative life coach, internationally accomplished endurance athlete, organisational change and strategy expert   Website: www.thrive-guru.com    Instagram: @thrive_guru    @thrive_run_club    Facebook: @thrivegurus   FB Thrive Run Club    Teach a Girl to Fish - We take women on out-of-the-ordinary walking, biking and kayaking adventures.  If you enjoy being active and exploring beautiful places, especially near the big blue ocean, this is for you.  Our expeditions create the perfect conditions for you to unwind, to reconnect with nature and to rekindle your inner spark.   Website: teachagirltofish.co.uk    Facebook: @TAG2F   

Kisha in her own words:   “I grew up in Virginia, a gymnast and cheerleader, playing softball and soccer. I knew I was bound to do something special, but I didn't know what.   When it comes to my career, I'm often called a ‘bad-ass.' As the Managing Director of Portland's Artists Repertory Theatre, I feel at home on a stage in front of thousands of people. When it comes to spending time outside, however, I wasn't what you would call an “outdoors woman.”   I didn't camp. I didn't spend hours in the woods. Yet, when I moved to Portland, I found a love I didn't know existed: my love of hiking. Days spent exploring all of the swimming holes and waterfalls in the Pacific Northwest transitioned into my first solo trip to Reykjavнk, Iceland.    I scuba-dived, hiked through Gullfoss, Skуgafoss, Hengifoss, and fiingvellir, and I HIKED UP AND THROUGH A GLACIER! Me! All 240 pounds of me.    I became a superhuman on that trip. I'm a fat, Black woman with Lupus who hikes glaciers, mutherf*ckers! My outdoor exploration unlocked something in me. After that, I was unstoppable!   When I returned home, I wanted to hike all the time. I bought sturdy hiking shoes. I started reading outdoor magazines, watching Eco-Challenge and going into every outdoor store. I was inspired…but I never saw anyone that looked like me.   I didn't let that stop me. I've been moving since, continuing to have solo journeys and proving to myself time after time that just because I look the way I do, doesn't mean I'm not strong and powerful - nor does it mean that these adventures are not for me!”   “I'm undertaking my biggest challenge yet. I am hiking the Pacific Northwest Trail, from the Continental Divide to the Pacific Ocean. I am hiking to change the narrative. It matters to me to share my journey because not only did I not think I couldn't do this as a child, but I never even knew stuff like this existed.   I know my story will have bigger resonance with others. I know I can be the representation I never saw. I want to offer an invitation to a journey of self-discovery and an introduction to a lifelong passion.  And I hope we can do this together. — Kisha Jarrett”   New episodes of the Tough Girl Podcast go live every Tuesday at 7am UK time - 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.    Support the mission to increase the amount of female role models in the media. Visit www.patreon.com/toughgirlpodcast and subscribe - super quick and easy to do and it makes a massive difference. Thank you.   Show notes Who is Kisha and what she does The traditional lands of Portland Moving to Portland 5 years ago Growing up in a small town in Virginia Not spending time in the outdoors Falling in love with hiking  Going on her first solo travel trip to Iceland Climbing a glacier and feeling empowered Being diagnosed with lupus  Wanting to do all the things Heading to Bali in Feb 2020 Why Iceland Being told that she couldn't do it.  Becoming more aware of her body  The pivotal moments Taking the first steps into living a life of adventure Google! Looking different and not seeing herself in the media Black Girl in the Woods The dream of thru-hiking the Pacific Northwest Trail  Looking for exploration and a different type of challenge Deciding not to do a solo thru hike How the documentary came about  Finding information about Native Land in USA Native Land App  Preparations for thru hiking Finding gear to fit her body Getting a pack fitted Learning over the past year by doing Thinking about impact planning Financials of a thru hike  Planning to hike in summer 2022 Needing to hike in an alternative manner  Dealing with the setbacks from the first thru-hike Processing and dealing with the experience Feeling disappointed and moving forward Recovering from surgery Top tips to encourage you to start   Social Media   Black Girl In The Woods - chronicles Kisha Jarrett's 1,200-mile journey as a Black, plus-sized woman with chronic pain thru-hiking the Pacific Northwest Trail.   Website: www.blackgirlinthewoods.org    Instagram:   @black.girl.in.the.woods    @kisha.j    Twitter: @BGITW_doc