Tough Girl Podcast

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
 
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Show notes
Who is Rebecca
Working as a high performance dietician for 25 years
Starting out in the NHS, before moving into elite sport
Focusing on climber and ultra runners
Moving to the Chamonix Valley in the French Alps, 10 years ago
Training for an ultra race in Snowdon
Being passionate about ski touring, trail running, hiking, climbing and spending time in the mountains 
Growing up in the Forest of Dean in a little village
Spending 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 PE
Having fun doing sports in a team environment 
Deciding what to study at university 
Niching down in her career
Being exposed in the NHS to different areas of health care
Starting to enter trail races and pushing herself physically
Her running journey and progression in the sport
Entering into races for fun
Following a training plan for a 50k trail race in Snowdon
Using Training Peaks and working with a coach
Doing approx 7hr of training per week
Using sports drinks, gels, kindle mint cake, chews and jelly sweets
Needing to get good at running up hill
Doing 2, 1hr gym sessions per week
46 years old and why it's so important to strength train
Perimenopause and changes in hormones
Changes in body composition and carrying extra body fat
Starting to work with a personal trainer once a week
How a change in hormones can affect your confidence and mood 
Feeling stronger and lifting heavier
How the extra's were creeping in
Eating well and focusing on things that were easy to change
Focusing on the protein 
What a typical breakfast, lunch, and dinner looks like 
Keep things simple and nutritious
Doing a recovery shake after the gym
Race day nutrition - before, during and after
Being guided (by her husband) up Mont Blanc - up and down in 1 day
Struggling 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 organised
Deciding 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 life
Why some things do need to be delayed 
How to connect with Rebecca on social media
Final 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

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 GPS
Fueling, hydration, and surviving the desert heat
Coping with pain, blisters, and fatigue without relying on painkillers
Recovery strategies, sleep, and balancing life with training
The mental challenges of multi-day ultra races
Staying 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 Manika
Being based out of Atlanta, USA 
Trail Runner
Currently training for a race our in Morocco
Running every since she was a child but being new to long distance running
Always being an active child 
Going out for the track team and how it became her whole life
Focusing on 100 m and 400 m hurdles
Wanting to run further
Dreaming 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 desert
Carrying everything she needed on her back for 7 days while running through the desert
Learning how to hydrate probably 
What worked well nutrition wise while racing 
Using Tailwind Powder 
The mental and emotional side of the challenge
Why 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 Races
What 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 evening
Taking 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 carbs
Trying the carnivore diet but not having the energy to run
Waking 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 brand
Using running as work 
Stone Everest, Atlanta Challenge (May 16th & 17th) 
 Races for 2026
Training for a team relay 100k challenge 
Running a Marathon in Morocco
Running 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 challenges
Outside of just do it 
Don't allow fear to rule you
Find something that intrigues you and go with that 
 
Social Media
Instagram: @manikaruns 
Youtube: @ManikaRuns

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 Lisa
Writer and Author of 3 running books 
Her latest book: Still Running After All These Tears – A Runner's Journey Through Grief
Being based in sunny Worthing 
Her early years and coming from a running family
Hating sports at a young age 
Doing a 5k fun run when she was 10
Not running again for 20 years 
Turning 30 and realising her life was at a crossroads
Wanting to walk in the footsteps of her parents
Being invited to a Race for Life event 
Being supported by other women
Entering the Great North Run 
Everything that went wrong!
Being offered a place in the London Marathon
Wanting to do another marathon….
Running the Edinburgh Marathon and having an horrendous experience
Trying a walk run strategy 
Her recovery after the Paris Marathon 
Writing her first book: Running Made Easy
Jeff Galloway 
Book: Your Pace or Mine?
Having her husband diagnosed with terminal lung cancer 
Learning a lot about cancer, mindset and dealing with medical professionals
Turning wounds into wisdom 
How running played an important role during her husbands illness
Dealing with her loss of running mojo
Giving people a roadmap; through trauma, grief and through terminal illness
Life lessons for help in a challenging situation 
Running through trauma and grief 
Being a goal orientated person
Wanting 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 run
Running mojo - "Running will be your salvation" 
Being told to stop running 
Needing to reset and recalibrate her expectations for herself
Setting the target of running 1 mile
Running a park run
Running her first marathon in 7 years 
Peter Rook
Being a cancer thrivers partner
Writing her book - running after all these tears
Why it was the most difficult book she's written 
Feeling drained by the writing
Why 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 dying
Making peach with our lives
Anything that needs to change with our lives going forward 
Making the decision to live in hope not fear
Marie Curie
Writing a living will
Signing a Do Not Resuscitate (DNR) for her husband while he was in hospice.
How to have a good death
Living her life with a sense of purpose
Wanting to have someone hold her hand at death
Having a death Doula 
Wanting to die at home in her own bed
Future plans in relation to running and travel
The importance of goals 
Why its the journey and not the destination
Heading to visit Libya 
Running the Brighton Marathon in 2026
Wanting to 100 Park Runs
Wanting to run 100 Half Marathons 
Doing a half ironman…..
Being inspired by IronGran 
Writing her bucket list
Being very good with money
Running a 100 mile race…..
Not being a naturally talented runner
The triumph of tenacity over talent!
Wanting to preserve her body as much as possible 
Treating her body with respect
Coming last in 25 marathons
How to connect with Lisa on social media
Funny moments in the book!
Final words of advice
Start every run with a 5 minute walk 
Make it as fun as you can
Enjoy youself as much as you can 
Don't live your life with regrets
Why a 10 min run will make you feel like a new person
Why running can be your salvation to 
Social Media
Instagram: @lisaflamingojackson 
Facebook: @LisaFlamingoJackson

Meet Dr. Erin Ayala, a Licensed Psychologist and Certified Mental Performance Consultant from Minnesota, specialising in supporting female endurance athletes. With over a decade of research and clinical experience, she's a published author, sought-after speaker, and advocate for mental health in sport.
In this episode, Erin shares insights on:
Building mental resilience for endurance challenges
Strategies for coping with performance pressure and burnout
Balancing high-level competition with wellbeing
Lessons from her own journey as a competitive cyclist
A must-listen for anyone looking to strengthen their mind while chasing big goals.
***
 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 Dr Erin - Licensed Psychologist and certified mental performance coach 
Being based in the twin cities, Minnesota, USA
Her love for working with female athletes
Her backstory and being a multi-sport athlete in High School
Getting to grad school and starting to get into running 
Joining a run club and getting the running bug
Working her way up to marathons
Meeting her spouse and getting into cycling, triathlons and doing Ironman
Moving to Minnesota in 2016 
Joining a cycling club and being encouraged to start racing bikes
Gravel racing for the past 10 years
Growing up in a small, midwestern town.
Wanting to look after herself better 
Being a workaholic and not prioritising her health or wellness 
Stretching herself to thin and not feeling proud of what's going on inside
Being very achievement driven
Needing to match the internal to external 
Being consistent with therapy since undergraduate 
Why running and riding can be therapeutic but it can never replace working with a licensed therapist. 
Thoughts while running and how they have changed over the years 
Being a smoker, waking up coughing and not feeling good
Starting running to be healthy and fit again
Why it became so much deeper so much quicker 
External motivation can only get us so far 
The internal motivation is what keeps us going 
How running helps her prioritise her "me" time
Figuring out the WHY
Wanting to get off Strava, not following anyone on it, and not worrying about the social comparison game
Getting sucked into the world of social media
Starting with your WHY and what does that actually mean 
What words do you want people to use to describe you as a person
Setting herself up for success 
Why her favourite clients are women in their 50s
Getting the balance right between going after your goals and managing a relationship 
Being supported on her bike adventures, both on and off the road   
Doing really long road trips and going back country hiking together 
Doing 2 big events per year
Planning a race strategy and what the mental side of a race strategy looks like 
Nothing new on race day and why the same applies to mental work and mental skills
It's never too soon to start. 
Doing meditation every day via a free app
3/4 weeks out and getting series about her race goals 
Being ready to reassess her goals based upon life circumstances 
Taking into account- life - when setting race goals 
Life gives us training scores too
Tips and tricks while being on the start line to get into the zone.
The cognitive piece and psychological piece 
Here are my pre-race jitters
Feeling anxious at the start line e.g. going to the bathrooms multiple times before the start.
Take a deep breath? Breathing 
The importance of low and slow breathing and how it helps to balance out the nervous system.
The concept of the pain cave 
Courtney Dauwalter
Taking it to the next level- finishing strong - the final push over the finish line
Figuring out - What is the most difficult or most important part of the race?
Visualising success…. Toxic positivity 
How am I going to respond once the feeling hits?
If - then - situation 
Responding and dealing with failure and set backs 
Letting the disappointment settle in 
Reminding yourself that just because you didn't reach your goal didn't mean you are a failure and did anything wrong 
Doing everything right and still not hitting your goals 
Outcome goals are how we compare to other people 
Set process goals and why they are more effective than outcome goals
Starting a new podcast with Fiesty Media 
Focusing on what she can do
The noise on the internet
The Feisty Women's Podcast - January 12th 2026 was the launch date - with weekly episodes going forward.
Women and sleep and why women are more efficient sleepers than men
Focus on the basics
Taking on the more taboo topics
Book: The Stronger Sex: What Science Tells us about the Power of the Female Body. By Starre Vartan 
Sports psychology and why there is so much work to do in this space for women 
Research which is specific for women
The lack of large scale studies in sports psychology for women
How to connect with Erin online 
"Skadi"- The Norse Goddess of ice, snow and mountains
Words of advice to motivate and inspire other women and girls 
Being willing to ask the hard questions around where our expectations are coming from 
Why it's ok to make our own rules and break them 
Going back to your value system
Does leaning into this experience make sense for me?
 
Social Media
Website: www.skadisportpsychology.com 
Instagram: @skadisportpsychology
@feisty_womens_performance
Fiesty Media Podcast: feisty.co/podcasts

Jennifer is an adventurer, wellness professional, and founder of The Adventure Wellness Club, helping women connect with nature, challenge themselves, and build lasting friendships through experiences grounded in the 3 Cs: Challenge, Connection, and Community.
She designs international hiking adventures and UK-based experiences that blend movement, mindfulness, and wellness. Her work spans everything from planning logistics and designing programs to facilitating group hikes, yoga, sauna and ice-bath sessions, and breath work.
Jennifer lived in Trentino, Italy for four years, where she learned to speak Italian and fell in love with the mountains and the sports within them, including ski touring. Over time, she has also run ultra marathons and bike packed long distances. Adventure is what makes her feel alive!
As a late-diagnosed ADHDer, her adventures are rooted in wellness and informed by research like the 3 Day Effect, showing that just three days immersed in nature can boost attention, creativity, and emotional resilience — benefits especially meaningful for neurodivergent women. Each international trip ends with a sauna experience, which she considers essential for physical and emotional wellbeing.
Her experiences encourage women to step outside their comfort zones while feeling supported, mindful, and fully present. Through adventure, movement, and shared experiences, Jennifer helps women slow down, feel capable, and reconnect with themselves and each other.
***
 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 Jennifer
Original from Manchester, but now based in Sheffield
When her running journey started
Maintaining a good level of base fitness
Running 50k in January 
Feeling the need to go for a run
Getting into ultra running 
Supported a guy who did the Bob Graham Round and running one of the legs
If he can do it - I can do it to
Knowing that she was capable of achieving 
Breaking down the goal 
Seeing the behind the scenes of planning a run and how it inspired her
The Japanese Odyssey 
Doing the next best thing - signing up to a race in Italy 
Being supported by people along the way 
Running the Edale Skyline with Barefoot John 
Digging into the planning and learning new planning skills
Being impulsive and spontaneous 
Being determined enough to do it 
Why it's not just about the planning, but also about the execution 
Coming up with a rough plan 
Planning, hormones, structure 
Not having the energy for hill reps and feeling fatigued
Beating herself up for not achieving it
Having to reframe the situation 
The night before the race and doing a race strategy with Chat GPT 
Working with a coach - S&C and following a 12 week running plan 
Why there isn't a right and a wrong - why it's what works for you
Looking at the training plan and listening to her body 
Running the ultra marathon while menstruating 
Fitting training into life and work 
Running to her cleaning job 
Starting a marketing contract for 4 days a week
Having a rest day on Monday
Being forced to find the time
Combing running with life 
Starting with a running coach and training for a 50k in April in Wales (She Ultra) 
The Ultra Race in Italy - being the only British women running 
 Her aim for the race
Why it's not about the other people racing - it's about you
Treating it as a fun day out - chatting to people in the mountain huts, changing her top, taking things steady
Teaching herself that she could do it
Sprinting towards the end, just trying to get there 
Gaining new experience 
SheUltra Race 
Wanting to build her confidence in her physical abilities 
Getting into plyometrics - for building bone density 
Founding the Adventure Wellness Club and what it's goals are
Wanting to bring people together to share her passion 
Being diagnosed with ADHD and starting to understand how her brain works and working on her self confidence 
Pushing herself out of comfort zone with travel and adventure
Delivering her first trip in 2025
Teaching herself that you can make your idea a reality 
Ending each trip with a sauna and spa experience 
The "3 Day Effect" - spending 72 hours disconnected from technology and surrounded by nature has a breadth of benefits for your mind.
Why adventure is key to wellness
Looking at herself with more compassion
Why it's not just a focus issue
Why a diagnosis does change everything
Trying medication and working with a nurse practitioner 
Starting to realise how awesome she is
Seeing yourself in a different way 
Issues with ADHD, perimenopause and mental health 
Her feelings with turning 40
Becoming more comfortable with not having children
Being more comfortable with how her life is
Wanting to age as strong as she can - keep pushing it, keep learning what it is capable of 
Wanting to go ski touring in New Zealand 
How to connect with Jennifer on social media 
Developing her website at the moment
Final words of advice for other women who want more adventure in their life 
The thing that you're thinking of doing that seems scary, follow the thread of that curiosity, it's there for a reason. 
 
Social Media
Website: www.adventurewellness.club 
Instagram: @adventurewellness.club 
Facebook: @adventurewellnessclub