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Tough Girl Podcast

Tough Girl Podcast

By: Sarah Williams
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 The Tough Girl Podcast is all about inspiring and motivating YOU! I will be interviewing inspirational women from around the world, who've faced and overcome difficult challenges and situations, they will share their story, their knowledge and provide advice and essential tips for you to overcome your own personal challenges. Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Social Sciences
Episodes
  • Rebecca Dent: High-Performance Dietitian for Ultra Runners & Mountain Athletes

    Rebecca Dent: High-Performance Dietitian for Ultra Runners & Mountain Athletes
    Apr 28 2026
    Rebecca Dent is a high-performance dietitian specialising in ultra runners and mountain sport athletes — from passionate recreational runners to world-class professionals. Based in the Chamonix Valley for the past 10 years, she combines her expertise in performance nutrition with a life immersed in ski touring, trail running, mountaineering, and the mountains she loves. In this episode of the Tough Girl Podcast, Rebecca shares her journey from the Forest of Dean to the French Alps, balancing elite-level training with everyday life, and the nutrition strategies that help athletes optimise performance, recovery, and health — particularly for women navigating hormonal changes and perimenopause. We talk race day fuel, strength training, managing limiting beliefs, and why it's never too late to start a new adventure. Whether you're chasing your first trail race or aiming to summit Mont Blanc, Rebecca's insights will inspire you to push your limits while taking care of your body. New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time). Support the Tough Girl mission via Patreon: www.patreon.com/toughgirlpodcast *** Show notes Who is RebeccaWorking as a high performance dietician for 25 yearsStarting out in the NHS, before moving into elite sportFocusing on climber and ultra runnersMoving to the Chamonix Valley in the French Alps, 10 years agoTraining for an ultra race in SnowdonBeing passionate about ski touring, trail running, hiking, climbing and spending time in the mountains Growing up in the Forest of Dean in a little villageSpending a lot of time outdoors Starting trail running in her teenage years Always enjoying athletics and being inspired by the women on TV Doing GCSE PE and A'Level PEHaving fun doing sports in a team environment Deciding what to study at university Niching down in her careerBeing exposed in the NHS to different areas of health careStarting to enter trail races and pushing herself physicallyHer running journey and progression in the sportEntering into races for funFollowing a training plan for a 50k trail race in SnowdonUsing Training Peaks and working with a coachDoing approx 7hr of training per weekUsing sports drinks, gels, kindle mint cake, chews and jelly sweetsNeeding to get good at running up hillDoing 2, 1hr gym sessions per week46 years old and why it's so important to strength trainPerimenopause and changes in hormonesChanges in body composition and carrying extra body fatStarting to work with a personal trainer once a weekHow a change in hormones can affect your confidence and mood Feeling stronger and lifting heavierHow the extra's were creeping inEating well and focusing on things that were easy to changeFocusing on the protein What a typical breakfast, lunch, and dinner looks like Keep things simple and nutritiousDoing a recovery shake after the gymRace day nutrition - before, during and afterBeing guided (by her husband) up Mont Blanc - up and down in 1 dayStruggling with acclimatisation The mental side of running and climbing Reflecting and working on her limiting beliefs Being able to regulate thoughts that are't helpful Reframing thoughts Dealing with disappointment Being good at feeling your feelings Planning, logistics, and being organisedDeciding to pull back and focus on resting and recouping Doing an ultra every 2 to 5 years Being a procrastinator Having to make training a priority Why it is hard sometimes Needing to have a balance with lifeWhy some things do need to be delayed How to connect with Rebecca on social mediaFinal words of wisdom and advice It's not too late!!!!Find what it is you're interested in Social Media Website: highperformancedietitian.com Instagram: @high_performance_dietitian Facebook: @HighPerformanceDietitian
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    48 mins
  • Manika Gamble – Racing 155-Mile Desert Ultras & Chasing Bold Adventures

    Manika Gamble – Racing 155-Mile Desert Ultras & Chasing Bold Adventures
    Apr 21 2026
    In this episode of the Tough Girl Podcast, we meet Manika Gamble — an Atlanta-based trail runner who thrives on testing her limits in some of the world's toughest ultra races. Manika's running journey started with casual neighbourhood runs, but soon she found herself racing 155-mile desert ultras in Africa, tackling Mongolia's Gobi March, and pushing through multi-stage, extreme endurance events. She shares the highs, the lows, and the mental grit it takes to keep moving when every muscle is screaming. We dive into: Training by feel, without a watch or GPSFueling, hydration, and surviving the desert heatCoping with pain, blisters, and fatigue without relying on painkillersRecovery strategies, sleep, and balancing life with trainingThe mental challenges of multi-day ultra racesStaying motivated and tackling new adventures outside your comfort zone Manika's message is simple: don't let fear hold you back. Find what excites you, lean in, and see what you're capable of. *** New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x *** Show notes Who is ManikaBeing based out of Atlanta, USA Trail RunnerCurrently training for a race our in MoroccoRunning every since she was a child but being new to long distance runningAlways being an active child Going out for the track team and how it became her whole lifeFocusing on 100 m and 400 m hurdlesWanting to run furtherDreaming of the day she would be able to run casually Starting with 20 min runs throughout the neighbourhood Signing up for more and more races from 5k, up to Marathon distance Deciding to take on an ultra race Seeing a YouTube video of a man running in Namibia, Africa Signing up for the race and giving herself a 1 year time line to train for The running logistics and what her training looked like Being a laidback person when it comes to a training schedule Not running with a watch or gps tracking device Training based on feel and time Leaning about fuelling and nutrition and how to manage herself in the desertCarrying everything she needed on her back for 7 days while running through the desertLearning how to hydrate probably What worked well nutrition wise while racing Using Tailwind Powder The mental and emotional side of the challengeWhy it was so tough Why it was such a beautiful race Issues with her feet and dealing with blisters Dealing with pain and not being able to block it out Not being able to take pain medication - due to the heat and potential damage to organs Telling herself - you're not going to stop Trying to divert her mind from the pain Camp life Finishing the race and the thoughts running through her head Never Again….Sprinting V Longer RacesWhat does recovery look like?Incorporating creatine into her diet, resting more, prioritising sleep and taking on less races Taking 5g of creatine in the morning, and 5g in the eveningTaking other supplements, Magnesium, potassium and starting to take athletic green in the future Trying to have a well rounded diet based on feel with a focus on protein, fibre and carbsTrying the carnivore diet but not having the energy to runWaking at 4am - but staying in bed till 6am Not napping during the day Heading over to Mongolia to race the Gobi March (250km across the desert)Racing the Planet Racing on green trails through the Mongolian Desert Getting very tired of eating the same food day after day How things changed mentally having done the Nambia Race previously Getting bored of the green pastures - being ready for it to be over Feeling mentally drained on her 2nd Ultra Too much too soon? Racing in Mongolia only 6 weeks after Nambia Racing the Planet - Grand Slam Challenge Trying to raise funds to race an ultra in Antarctica ($14,100)Fitting training into her life and work Having a pretty flexible schedule and stating to work with brandUsing running as work Stone Everest, Atlanta Challenge (May 16th & 17th) Races for 2026Training for a team relay 100k challenge Running a Marathon in MoroccoRunning a 3 day stage race through Utah How to connect with Manika on social media Advice and top tips for other women who want to take on new challengesOutside of just do it Don't allow fear to rule youFind something that intrigues you and go with that Social Media Instagram: @manikaruns Youtube: @ManikaRuns
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    34 mins
  • Lisa Jackson: Still Running After All These Tears — Grief, Running & the Triumph of Tenacity

    Lisa Jackson: Still Running After All These Tears — Grief, Running & the Triumph of Tenacity
    Apr 14 2026
    Lisa Jackson is a hypnotherapist, running writer, Runner's World columnist, and the author of three bestselling running books, including Your Pace or Mine?, Running Made Easy, and her deeply personal latest release, Still Running After All These Tears – A Runner's Journey Through Grief. Originally from South Africa and now based in Worthing, UK, Lisa is a veteran of over 100 marathons and two 56-mile ultramarathons — despite often coming last. A proud reminder that endurance sport isn't about talent or speed, but about showing up, again and again. In this powerful and emotional episode, Lisa shares her journey into running, from hating sport as a child to rediscovering running at 30, navigating disastrous races, and learning to reset expectations through walk-run strategies. She opens up with raw honesty about her husband's terminal lung cancer diagnosis, how running helped her survive the darkest moments of caregiving and grief, and what it means to lose — and slowly rebuild — your running mojo. We dive into running through trauma, comfort eating and wine, the power of a ten-minute run, and why sometimes one mile is more than enough. Lisa also speaks openly about death and dying, dignity at the end of life, writing living wills, DNR decisions, death doulas, and how facing mortality can bring clarity, purpose, and peace. This is a conversation about resilience, realistic goals, choosing hope over fear, and why tenacity will always beat talent. Lisa's story reminds us that running doesn't need to look impressive to be meaningful — especially when it helps carry you through loss and into hope. *** New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x *** Show notes Who is LisaWriter and Author of 3 running books Her latest book: Still Running After All These Tears – A Runner's Journey Through GriefBeing based in sunny Worthing Her early years and coming from a running familyHating sports at a young age Doing a 5k fun run when she was 10Not running again for 20 years Turning 30 and realising her life was at a crossroadsWanting to walk in the footsteps of her parentsBeing invited to a Race for Life event Being supported by other womenEntering the Great North Run Everything that went wrong!Being offered a place in the London MarathonWanting to do another marathon….Running the Edinburgh Marathon and having an horrendous experienceTrying a walk run strategy Her recovery after the Paris Marathon Writing her first book: Running Made EasyJeff Galloway Book: Your Pace or Mine?Having her husband diagnosed with terminal lung cancer Learning a lot about cancer, mindset and dealing with medical professionalsTurning wounds into wisdom How running played an important role during her husbands illnessDealing with her loss of running mojoGiving people a roadmap; through trauma, grief and through terminal illnessLife lessons for help in a challenging situation Running through trauma and grief Being a goal orientated personWanting to run 100 marathons and visit 100 countries Throwing her goals out of the window and focusing on keeping her husband alive for as long as she could Turning to comfort eating and drinking wine The power of a ten minute runRunning mojo - "Running will be your salvation" Being told to stop running Needing to reset and recalibrate her expectations for herselfSetting the target of running 1 mileRunning a park runRunning her first marathon in 7 years Peter RookBeing a cancer thrivers partnerWriting her book - running after all these tearsWhy it was the most difficult book she's written Feeling drained by the writingWhy the tears were healing and necessary Being a supporter for Dignity in Dying The realities of death What stage the bill (Terminally Ill Adults (End of Life) Bill) is at Talking about death and dyingMaking peach with our livesAnything that needs to change with our lives going forward Making the decision to live in hope not fearMarie CurieWriting a living willSigning a Do Not Resuscitate (DNR) for her husband while he was in hospice.How to have a good deathLiving her life with a sense of purposeWanting to have someone hold her hand at deathHaving a death Doula Wanting to die at home in her own bedFuture plans in relation to running and travelThe importance of goals Why its the journey and not the destinationHeading to visit Libya Running the Brighton Marathon in 2026Wanting to 100 Park RunsWanting to run 100 Half Marathons Doing a half ironman…..Being inspired by IronGran Writing her ...
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    51 mins
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I love this podcast and would wholeheartedly recommend following there is something for everyone! Whether you want to listen to cyclists, hikers, swimmers, rowers, mums, grandparents, every time that I listen I’m inspired and have more ideas and gets
Me one step forward in my own adventures.

Inspirational and amazing

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