Tough Girl Podcast

Stephanie Ho is a 24-year-old adventurer, endurance athlete, and exercise physiologist based on the Gold Coast, Australia. From rock climbing and ocean swimming to triathlons and mountain expeditions, Stephanie has always chased the outdoors — but her biggest goals lie in the polar regions. In this episode of the Tough Girl Podcast, Stephanie shares her journey from discovering hiking and camping as a teenager to trekking Everest Base Camp, running 43km a day for a week, and skiing 540km across Greenland. She opens up about the mental and physical challenges of polar expeditions, the lessons she's learned in extreme environments, and what it takes to keep motivation alive when the goal seems impossible. Stephanie is now preparing for a solo 1,200km expedition to the South Pole in 2026 — hauling a 100kg sled through temperatures as low as -50°C — a feat that, if successful, will make her the first Australian woman to achieve it. Along the way, she talks logistics, training, nutrition, dealing with fears and unsolicited advice, and the importance of listening to your body while chasing what sets your soul on fire. This conversation is a masterclass in mental toughness, gratitude, and stepping beyond your comfort zone. Stephanie's story will inspire you to dream big, push limits, and embrace adventure — no matter your age or background. 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 Steph Being based on the Gold Coast, Australia 24 years old Working as an exercise physiologist - both in the office and in a clinical setting Her love for any activity that is outdoors from rock climbing to hiking, cycling, ocean swimming, skiing and doing triathlons Her main goal is to train for big skiing expeditions and big mountain expeditions Her early memories and not being encouraged to be that active Growing up as an only child Wanting to do more running How things changed at 14 and going camping for the first time in her life Finding friends who wanted to go hiking and camping Heading over to Nepal to do the Everest base camp after graduating high school Wanting to spend some time alone reflecting on the past 18 years Having a good reset before starting university Why her trip to Nepal was so formative Trekking to Everest Base camp in Winter Getting up to 5,500 metres Climbing Kala Patthar, Nepal Enjoying being in the cold, remote environment Knowing that her next big adventure was going to be Antarctica Starting to plan her training trips to Norway and Greenland Having everything put on hold until 2023 Doing her Polar Training course in Norway Skiing across Greenland in 2023 Doing more solo expeditions in the polar regions Planning to head to the South Pole at the end of 2026 Polar training and the lessons learned Being part of a team to do the Greenland crossing in May 2023 30 days on the ice - starting on the west coast and heading to the East coast Learning how to cope in the cold and the wind Dealing with polar thigh Why the journey has been rewarding and feeling a lot of pride with what's been achieved. Thinking about what's next and struggling to be satisfied with the achievements Running for 43k a day for 7 days… Learning how to suffer mentally while out on the ice Staying positive and the other lessons learned to help mentally Practicing gratitude and being grateful for where she it Keeping the motivation alive The logistics and finances to pay for the expedition Working with ALE Training and what that looks like Recovery and paying more attention to nutrition Being vegetation, but eating some white meat, such as chicken and fish Having cold showers Concerns and fears to mange before the trip Managing unsolicited opinions and advice How to connect with Stephanie Advice to motivate and inspire other women to step outside their comfort zone Don't be afraid of what other people might think of you. Listening to your body and what you want to do Do something that sets your soul on fire Social Media Website: solosouth.com.au

Birgit Hermann is a global leadership coach, speaker, executive leader, ocean advocate, professional freediver, and extreme endurance athlete who translates lessons from the edge into meaningful impact for people and planet. She supports purpose-driven leaders to turn bold challenges into grounded, values-led action. She has raced the Marathon des Sables, run a marathon in Antarctica, freedived beneath Arctic ice without a wetsuit, and cycled across the African continent — often as the only woman on the start line. Alongside these edge-tested experiences, Birgit brings over 20 years of leading and coaching teams across marine conservation, climate resilience, international development, and peace building in more than 20 countries. Based between Timor-Leste, Germany, New Zealand, and Egypt, she is the founder of Inspired by Nature and the author of B.O.L.D.E.R.™ — a leadership framework forged at the edge and built for real-world change. *** 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 Birgit Growing up in Germany Spending a lot of her life in Asia- Pacific, specifically New Zealand Considering herself a change maker Working in management positions in relation to climate change adaptions, marine conservation, supporting livelihoods and communities to make changes for the better Growing up sporty and active Becoming an outdoor lover after moving to New Zealand Being a competitive swimmer for many years Trying all sports from judo, to volleyball and cycling Being interested in different cultures and travelling Deciding to do her Masters Degree in New Zealand Deciding to take on Tour d'Afrique Cycling 12,000km from north to south Africa Feeing unsettled and wanting more from life Getting her courage together to sign up for the challenge Planning and training for a 4 month challenge Changing her perspective on what's possible The physical achievement and trusting herself Realising how all the small steps accumulate over time especially at the end of the journey and looking back on what's been achieved Knowing that there was more to what she believed she could achieve Deciding to spend more time in Africa Freeing herself up to be open to something new Testing herself in a new environment Making something close to impossible happen Starting to think and dream big Why the physical experience can change your mindset Knowing that the next step was the right step Why it wasn't easy Deciding to head back to New Zealand Being a pioneer and looking to find a role model Continuing to take on big challenges Living in Timor-Leste in 2016 Wanting to share her experiences of traveling the world while doing endurance challenges Her experience in Antarctica and wanting to raise awareness and funds for climate change Learning how to free-dive and the benefits experienced The importance of relaxing - truly relaxing The journey over the last 3 years and putting all the lessons together Boosting her confidence and starting to work for herself Deciding to write her book Being a trail blazer, and shifting culture The lessons to be learned Inspire change, shift culture and build sustainable impact - without burnout! Who would benefit from reading from the book Wanting to make a positive change in the world Shout out for the Tough Girl Podcast! How to connect with Birgit Final words of advice for other women who want to live bolder Talk about it!! Why it's the first step - talking about it out loud. There will be people who will support you. Social Media Website: www.birgithermann.com Instagram: @b_inspiredbynature Facebook: @b.inspiredbynature Youtube: @b.inspiredbynature Linkedin: www.linkedin.com/in/birgithermann Direct link to the book: www.birgithermann.com/bolder.html

Amanda Duling is an endurance athlete, writer, and founder of One Gear Short of Normal™. A post-bariatric, perimenopausal gravel cyclist and Ironman 70.3 finisher, Amanda uses grit, science, and unapologetic humour to tell the stories no one else is telling about endurance sports, women's bodies, and doing hard things later in life. Through her writing and community work, she challenges the "suffer in silence" culture of endurance athletics and advocates for smarter fueling, better hygiene, realistic training, and radical honesty—especially for women navigating menopause, major weight loss, and endurance sport at the same time. When she's not riding gravel roads or lifting heavy things, Amanda writes research-backed, laugh-out-loud essays on endurance life, parenting, and why choosing your hard matters more than perfection. *** 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 Amanda Living in Kansas City, USA Working as an IT professional during the day Mum to a special needs son Building a brand in relation to being a post-bariatric endurance athlete Publishing an e-book in relation to saddle sores Why reinvention is possible Growing up in a small rural community Being into reading, writing and art Having a lot of anxiety about her body and body image Enjoying being active Not having the confidence when she was younger Getting married and settling down Having gastric bypass surgery in her early 40s Having an Roux-en-Y gastric bypass - having a large portion of her stomach removed along with a large portion of her small intestines Having the surgery at the beginning of COVID and being stuck at home Her journey with food, health and fitness Going for walks with her husband Finding the motivation for the next step Feeling uncomfortable wearing shorts and form fitting clothes Starting to walk a little quicker Hiring a personal trainer at the gym to gain some of the lost muscle back Seeing her strength coming back Thinking about doing a half marathon Finding a couch to 5k program Not making a lot of progress due to not being able to eat a lot Starting to work with a dietician Having to re-learn eating Passing out after exercise and having no energy Dumping syndrome - when the body is not able to process sugar UCAN and Waxy Maize Finding support through community Joining a run club and meeting new people Being able to complete the half marathon Confidence and having confidence around her body Building her self confidence When things started to change Showing up to different races Doing hard things Wanting to encourage individuals starting out to volunteer at a couple of events Overcoming a challenge during a race Gravel cycling/racing, and why it's the hardest disciple in endurance sports Unbound Gravel Race Breaking down the challenge into smaller and smaller steps and grinding it out Logistics of gravel racing in relation to hydration and fuelling Electrolytes UCAN Fuel— ucan.co Running on sheer grit What training looks like and why she needed a lot of structure Training Peaks Learning about heart rate training Training in the morning and making training work for her and her family The importance of social interactions during workouts Being surrounded by the right people and how it can help with motivation How to connect with Amanda on social media Her love for writing and sharing her stories on Substack Final words of advice to motivate and inspire you The importance of showing up Social Media Website: onegearshortofnormal.gumroad.com/l/prrdc thecookiewaitlist.com Instagram: @onegearshortofnormal Facebook: Amanda McMahon Substack: @onegearshortofnormal1 Youtube: One Gear Short of Normal

Growing up near Boston, Sugar discovered hiking in her early twenties while exploring the White Mountains of New Hampshire. After getting sober at 30, she found herself with the clarity, time and capacity to pursue the life she truly wanted. What followed was a decision to live authentically, prioritise long-distance hiking, and become what she proudly calls a professional dirtbag. In 2021, Sugar set out on the Appalachian Trail. While she knew she was a strong hiker, she also faced the uncertainty of what it would mean to walk the trail as a trans woman. Feeling the isolation of not seeing many stories like her own pushed her to begin writing, speaking openly, and becoming someone other queer and trans hikers could reach out to. Since then, she has become the first known trans woman to complete the Triple Crown of long-distance hiking, founded TrailQTs – a free mentoring programme supporting first-time queer and trans thru-hikers – and in 2024 pioneered the Divide to Crest Route, a 3,000-mile backcountry journey from the Mexican border in New Mexico to the Canadian border in Washington. In 2025, Sugar set a new women's self-supported speed record on the Appalachian Trail southbound, breaking the previous record by more than a day and a half. In this episode, we dive into sobriety, transition, representation, burnout, post-trail blues, building community, and what it really takes to push the body day after day. Sugar also shares practical advice on training, fuelling on a budget, protecting your feet, and why big dreams are built through small, steady steps. This is a conversation about courage, visibility, and creating the path you wish had existed when you started. *** New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time). Hit subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. 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: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x *** Show notes Who is Lyla Using she/her programs From the North East of the USA Living in New Hampshire Working with kids and doing bar tending and other odd jobs Growing up just north of Boston, on the North shore, about 3 hrs away from the Appalachian Trail Playing team sports Getting into hiking in her early 20s, with the help of a friend Hiking in the White Mountains in New Hampshire Getting sober at 30 years old and being sober for over 8 years now How it changed her life, having more time and capacity to do more hiking Spending time exploring the local trails in the area Starting her gender transition Knowing she was trans in her late 20s but not having the capacity to do anything about it Getting sober and how it opened up lots of doors for herself Living her authentic life Deciding to leave her job, sell her car and go and hike the Appalachian Trail Hiking the Appalachian Trail in late March 2021 Spending the past 5 years making long distance hiking her priority Being a professional dirtbag Channeling all of her energy and resources into hiking Managing fears and concerns before taking on the Appalachian Trail Knowing she was a strong hiker Having concerns related to being a trans woman on trail and what unique challenges she would face Trying to learn more about other trans experiences on the Appalachian Trail Feeling a bit alone and not wanting others to feel the same way Deciding to write for an outdoor website called the trek Sharing more of her life online The power of seeing trans people in the outdoors Speaking publicly and telling her authentic story Trying to be someone queer and trans folk can reach out to Wanting to be accessible for other people Documenting and sharing her story while hiking Blog post - Trans competent on trail Magical moments while being on the trail Getting her trail name "Sugar" Suffering with burnout and adventure blues? Post trail depression and planning for it Mental health and the importance of spending quality time in nature Mental health habits and what's worked for her Having a rich community of people in her support network Having people who understand where you're coming from Having good friends Spending time along Self supported FKT SOBO on the Appalachian Trail Pushing yourself hard while on the trail Day 1 of the project and why it was a year before starting on the trail The first couple of weeks and the challenging terrain Why it's fun for her The physical challenge for her body and thinking more about millage Wanting to know how much she could push her body The planning and preparation before the start of the hike The Divide to Crest route Trying to figure out how to make it financially viable Looking for sponsorship from outdoor brands Physically training and breaking it down into 3 separate chapters The Arizona Trail Why your feet are everything The New England Trail Using her home as basecamp Dealing with a little tendonitis at the start Getting hiker legs Food and nutrition while on the trail Taking a B vitamin supplement every day to help with energy Taking electrolytes especially with the hot weather Maple syrup and salt Doing the trail on a budget - salt, fat, carbs…. Eating foods that she can stomach while on the trail The importance of getting calories in The idea behind the Divide to Crest Route Getting into route creation The Great Basin Trail Finding out more info about the Divide to Crest Route How to connect with Lyla on social media Finals words of advice for women who want to take on a new challenge and step outside their comfort zone Think about scaffolding Why you don't need to do everything at once. Build your skillsets over time What can you do this year to move you closer to your goal. Social Media Instagram @seltzerskelter

In this episode of the Tough Girl Podcast, we're joined by Sara Eydmann — ultra-marathon runner, counsellor and therapist based in Edinburgh, Scotland. At 30 years old, Sara is no stranger to pushing her limits. From attempting to run 500 miles to taking on the North Coast 500, her journey into ultra-running has been anything but straightforward. But behind the miles is a powerful and deeply honest story about mental health, identity, resilience and learning to change the narrative. Growing up as an only child, Sara was always active — until an eating disorder at 14 forced her to stop exercising completely. Years later, she found her way back to running, initially using it as a way to control her weight. During lockdown, her running became increasingly intense, driven and compulsive. With the support of therapy and a coach, she began learning how to train with more structure, balance and self-awareness — eventually making it to the start line of her first marathon in 2023. Shortly after, she signed up for her first ultra. In this episode, Sara shares her experience of being late diagnosed with Autism at 27 and ADHD at 29 (AuADHD), and how that diagnosis helped her better understand herself, her anxiety, and the way her brain works — particularly in high-stress, high-performance environments. We dive into: Attempting to run 500 miles — and the reality of getting injured 256 miles in Managing anxiety at the start line Working with a crew and handling the overwhelming admin side of big challenges Dealing with a stress fracture and the emotional fallout of stopping The mental battle of ultra-distance running — self-talk, fear, surrender and staying rational The financial and logistical realities of funding endurance challenges Having her dad there for support Trusting the process instead of fearing the outcome Sara speaks candidly about what it feels like to "lose your head" mentally during a challenge, the lessons she's taken from injury, and how she's learning to run from a place of curiosity rather than compulsion. Now preparing to move to France for a year to focus on training, immerse herself in the culture and learn French, Sara is continuing to explore what's possible — on her own terms. This is an episode about endurance, identity, healing, and redefining success. Trust the process. Don't fear the outcome. *there is mention of eating disorders and running for weight loss - we do not go into specifics *** 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 Sara; 30 years old, Based in Edinburgh, Scotland, Moving to France later on in the year Ultra runner and working as a counsellor and therapist as a day job Mum to 2 cats Late diagnosed with Autism (27 years old) and ADHD (29 years old) (AuAHDH) Growing up as an only child and doing lots of sports at a young age Needing to stop exercise at 14 due to an eating disorder Getting back into running over the past few years Training for her first marathon and managing the driven compulsion Listening to her coach, not overtraining and being more structured in her training Doing therapy throughout the years Only running to control her weight How running got very intense over lock down Making it to the start line of her first marathon in 2023 Signing up for an ultra distance on a loop course on the month after. Her journey with anxiety and getting to the start line of races Getting to a point of just wanting to do - wanting to try and see Shifting her mindset by surrendering to what could happen Reflecting on her first marathon in Scotland Being diagnosed with AuADHD and how it changed things Muddling through life and finding school really difficult Building her confidence to voice her needs Learning to understand herself more Running the North Coast 500 Dealing with a stress fracture in her knee Wanting to take on this challenge Dealing with the admin side of the challenge and why it was so stressful Making the best of the situation Road running and your bones… Getting injured 256 miles in…. The lessons from the experience Figuring out the financials to fund a challenge like this with AuADHD Wanting to focus on the running Being in a high stress, high performance situation Running strategy for the challenge Working with a crew and how it would work All of the issues and challenges that came along The mental side of the challenge and what's going on inside her head Self talk - you've got this - keep going Not hitting the wall, but mentally losing her head and not being rational anymore Having her dad there to support Managing her fear and putting plans in place to manage them Making the decision to move to France for a year Spending time focusing on her training Being introverted and wanting to immerse herself in the culture and learn french How can people follow along and connect with Sara Trust the process and don't fear the outcome Social Media Website: mind-and-miles.com Instagram: @saraeydmann Youtube: @Saraeydmann Substack: @saraeydmann