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
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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