Tough Girl Podcast

Denise is part of a team of women who have just successfully rowed 3000 miles, unsupported, across the Atlantic Ocean as part of the 'World's Toughest Row'. Rowing 12 hours a day for over 50 days, Denise drew on decades of experience from white water and sea kayaking, alongside years spent as an outdoor instructor. 
Driven by a deep belief that adventure belongs to everyone, Denise champions the visibility of women in outdoor spaces. She's passionate about showing that ordinary women can achieve extraordinary things, and that authentic role models have the power to inspire the next generation of adventure-loving women.
In this episode, Denise shares what it really takes to row across an ocean, from raising the funds and building the right team to coping with exhaustion, fear and the mental challenges of spending 50 days at sea.
She opens up about the power of mindset, learning to be kinder to herself, and why focusing on what you can control can make all the difference in the toughest moments.
Listen to this episode to discover how adventure can transform your perspective, why saying yes to opportunities can lead to extraordinary experiences, and why Denise believes that adventure truly is for everyone.
***
 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 Denise
Working as a Lecturer at the University of Wales, Trinity St Davids 
Being based in Pembrokeshire in West Wales
Growing up in the South of England in Wiltshire
Her early years and not coming from an outdoorsy family
Getting into slalom kayaking
Her journey to becoming a lecturer
Studying sports science at university 
Moving from kayaking into rowing 
After graduation and not knowing what she wanted to do 
Working at the National Water Sports Centre
Finding her community of people 
Deciding to go traveling for the next few years
Having an innate desire for freedom
Being quite risk adverse 
Struggling with predictability 
Needing moments of real significant change in order to feel alive
Saying yes to opportunities 
Putting one foot in front of the other and seeing the positive in things
Rowing across the Atlantic Ocean and where the idea came from
Being inspired by Jasmine Harrison 
Taking it from a dream/opportunity to making it happen
Spending a year trying to get a crew together 
Not being able to get people to commit
Starting to ask people again in January 2022
Getting the crew together 
Raising the funds to pay for the row 
Why it was a 3.5 year process
Working as a team and all bringing their best to the table
Keeping motivated through the tough challenging moments
Being able to rely on the team for support
The start line and feeling a sense of relief
When the nerves started to kick in a few days before setting off
Journalling
As the skipper feeling responsible for keeping the girls safe
Starting the process of writing a book
Not sleeping for 2 nights before the row
Heading out in big conditions 
The simplicity of surviving
When the nerves disappeared 
Why the row was the best form of CBD - Cognitive behavioural therapy 
Being forced to confront her thought processes 
Feeling so tired and physically exhausted 
Not having the space for anything that drains energy
Seeing the positives in the situation and asking for help 
Learning acceptance while on the row 
The challenges from week 6
Focusing on what you can control during the row 
What is my attitude, how am I talking to myself
Being kinder to myself 
The team dynamics and how the tough situations were handled 
Working with an emotional performance coach 
Stop talking to my friend/yourself like that
The power of self talk 
Seeing land for the first time and getting to the end of the challenge 
The final push at the end 
Picturing the finish line in her mind 
Being the first all welsh, women team to complete the row 
Singing the national anthem on land after 50 days on sea 
Adapting back to reality and getting back to 'normal' life 
Wanting to leave a legacy
How to connect 
Merchedymor - Women/girls/sisters of the sea
Final words of advice for other women who want to step outside their comfort zone
Why it's about mindset
 
Social Media
Website: www.merchedymor.wales 
Instagram: @Merchedymor2025 
Linkedin: https://www.linkedin.com/in/denise-leonard-21b35638

Clare Dyson is a Mountain Leader, outdoor facilitator, and founder of the Women's Adventure Academy, based in the Lake District where she has spent over 20 years guiding people through the mountains and valleys she calls home.
With a deep passion for slow adventure, Clare is dedicated to helping people reconnect with nature, move at their own pace, and build confidence in wild spaces. Her work blends outdoor leadership, education, and storytelling, creating opportunities for others—especially women—to step outside, explore remote places, and feel at home in the outdoors.
In this episode, Clare shares her journey from growing up with a love of sport and horses to becoming a Mountain Leader, working across the Lake District, and shaping a life rooted in nature, freedom, and connection. She opens up about the challenges and opportunities of working in the outdoors, and why slowing down can often lead to the most meaningful adventures.
We also explore the creation of the Women's Adventure Academy, how it came to life, and why building confidence, community, and skills in the outdoors is so important for the next generation of women adventurers.
Listen to this episode to hear how Clare has built a life around slow adventure, why nature can be a powerful space for healing and growth, and how you can start creating your own outdoor adventures—no matter your pace or experience.
***
 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
Living in Kendal in the Lake District for the past 22 years 
Living with her dog and partner 
Working in the outdoors as a Mountain Leader and Gardener
Enjoying life in her mid-forties 
Being a freelancer for Fjall Raven 
The Fjall Raven Classic, UK 
Doing a Masters in outdoors experiential learning  
The Big Hoof Charity 
Setting up the Women's Adventure Academy with Anna Blackwell 
Being sporty and outdoorsy from a young age
Starting horse riding in her teenage years
Having her family home burn down during her teenage years and how the outdoors helped
Her journey into the outdoors and how it evolved 
Going to university and getting into rock climbing 
Heading over to New Zealand 
Moving up to the Lake District after graduation 
Gaining experience in the outdoors and being surrounded by brilliant people sharing their knowledge
Becoming a Mountain Leader
Not knowing where to start
What adventure looks like now
Slow adventure and being in tune with the natural world
Working with young people 
Being asked - what do you really want to do?
Wanting to ride a horse around the Lake District
Heading off in May
Meeting incredible people on the way
Pushing the boundaries in a slow and different way
Why it's ok to go slow in the outdoors 
The Women's Adventure Academy and how it came together
Making a film called 'Thriving' with Fjall Raven
Building confidence and skills
Deciding to run the Women's Adventure Academy on her own 
Why setting a date is so helpful 
The BBC making a 1 minute film and it going viral!
The Lake District is like an ecological desert 
Starting to celebrate the farmers who are doing a lot 
Deciding to do a second journey and visit the regenerative farmers
Having the film premiere at Kendal Mountain Film Festival 
The next slow adventure 
Doing an 8 day adventure across the Lake District with the Big Hoof Charity
Figuring out her masters dissertation topic
How to connect with Clare on social media
Final words of advice 
Set a date
Find your tribe
 
Social Media
Website:  www.womensadventureacademy.com 
Instagram: @_claredyson

Catherine Breed is an endurance athlete, ocean explorer, and visionary storyteller redefining what modern adventure can look like — where human performance, environmental connection, and community impact meet.
Drawn to the water from an early age, Catherine's journey began in elite competitive swimming, representing UC Berkeley and the U.S. National Team. Years of disciplined training shaped her understanding of resilience and focus, but her true evolution began when she stepped beyond the structure of the pool and into the vast unpredictability of open water.
In 2016, Catherine found her home within San Francisco's historic open-water swimming community at the Dolphin Club, where cold water, powerful tides, and a culture of bold exploration challenged her to redefine limits. Surrounded by legendary swimmers and lifelong adventurers, she began pursuing ambitious endurance swims that transformed swimming from competition into exploration — and ultimately into a platform for storytelling and impact.
From this transition emerged a guiding philosophy: Beyond the Blackline — a mindset rooted in stepping beyond certainty, embracing discomfort, and forging new paths without predefined boundaries. What began as a personal journey evolved into a broader vision: using human-powered adventure as a catalyst for connection — between people, between communities, and between humanity and the ocean.
Today, Catherine's work extends far beyond individual achievement. She is the founder of purpose-driven initiatives that combine endurance sport, storytelling, and ocean advocacy to inspire meaningful engagement with the natural world. Her projects invite audiences to rethink what is possible — not only physically, but emotionally and collectively — demonstrating how bold goals can spark curiosity, resilience, and environmental stewardship.
At the heart of her mission is a belief that access to the ocean should be inclusive and transformative. Catherine advocates for greater equity and representation in ocean spaces, particularly for women and underrepresented communities, while championing the protection of marine ecosystems through experiential storytelling and community engagement.
As a speaker, expedition leader, and storyteller, Catherine brings audiences into the raw realities of exploration — the uncertainty, the risk, and the profound clarity found when we step beyond familiar boundaries. Her work challenges conventional ideas of endurance, shifting the focus from records alone toward purpose-driven adventure that leaves lasting impact.
Going beyond the black line was never just about swimming.
It was about choosing a life guided by curiosity, courage, and connection — and creating pathways for others to do the same.
***
 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 Catherine 'Cat'
33 years old living in California, just north of the Golden Gate Bridge
Identifying as ultra endurance athlete 
Loving to push herself, especially doing big marathon swims
Her early years growing up in the middle of nowhere, but next to a lake
Starting to get into age group swimming at 4 years old
Sailing and spending time in and around the Pacific Ocean 
Her love for the water
The discipline and commitment to swimming and why it is such a gruelling sport
The sacrifice and not seeing it as a sacrifice at that age
Being surrounded by like minded people 
Body issues and dealing with periods 
Building self confidence 
Breaking records in the marathon swimming space and how that builds confidence in her ability
Transitioning into longer swims
The Dolphin Club, San Francisco 
Swimming the length of Lake Tahoe (21 miles)
Moving from speed to endurance 
Having a great mentor
Training from a place of failure 
Being dedicated to the process 
Fitting training into her schedule and work life
Recovery - sleep and massage 
Advice for good sleep 
Night time and morning routine 
Nutrition and supplements for training and during races
Oatmeal, eggs and olive oil!
Having a strong stomach
Feeling like death after 12 hour swims
What Swim California is
Story telling though sport
Founding a non profit to get more girls and women into the ocean 
The logistics behind the challenge attempt and why it's a team effort
The physical training and focusing on putting on muscle mass
Wearing a wetsuit for the swim
Having a director of logistics 
Getting the community involved 
Working with 10/13 non profit organisations 
The dangers of the swim
Media Partner ALLEZ Sports 
How people can support 
Final words of wisdom to motivate and inspire women and girls to take on their own adventures and challenges
Don't be afraid to start - Don't be afraid to be a beginner
You are braver than you think - you are tougher than you think
Surround yourself with people who will build you up 
Go after the scary thing! You can do it! 
 
Social Media
Website: www.Catherinebreed.com 
Instagram: @catherine.breed 
Linkedin: www.linkedin.com/in/catherine-breed-966bb36b

Two years ago, Ria was burnt out from her tech career in Silicon Valley, coming out of a difficult relationship, and struggling with mental health issues. Running became her way out.
Within a year, she went from struggling to finish a half marathon to setting ultramarathon records on world-renowned routes.
The Via Francigena: 1,014 km in 21 days
The Camino de Santiago: 780 km in 12 days
And now she has just started her journey to become the first human to run across Eurasia on the silk road, or what she calls: the 20000km Experiment.
In this episode, Ria shares how running helped her rebuild her life, the mindset shifts that enabled her to go from beginner to record-breaking ultrarunner, and the enormous logistical challenge of planning a 20,000km expedition through 17 countries.
Listen to this episode to learn about resilience, finding purpose after burnout, taking bold leaps into the unknown, and why sometimes the most "delusional" dreams are the ones worth pursuing.
***
 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 Ria?
Trying to run across the Asia and Europe on the Silk Road 
Currently being in her support vehicle in the northeast of China, approx. 17 days into her journey 
Calling in from the road after running 50km
Growing up in China as a child figure skater
Trying to make the Olympics
Living on the edge of Beijing 
Moving to the USA at 14 for school 
Suffering from some knee injuries and not being into running 
Her final year of high school and trying out running in nature 
Going through a significant breakup 
Starting to run everyday for 30 days
Struggling with depression and reaching the point where nothing made sense 
Having no control over the situation of her life
Not knowing what to do with herself 
Being in Chamonix and being inspired by the humans running the UTMB
Going to Egypt to become a free diving instructor 
The Sinai Trail in Egypt 
Going from a half marathon to running 539km 
Deciding to run across the length of the silk road
Continuing to challenge herself in daily distances 
Running the Sinai Trail and what the experience was like 
The logistics and planning behind the trail 
Running in Egypt
The logistics of the Silk Road Journey and pulling it all together
Planning for over a year and a half
Visa's and being able to run through 17 countries
Being supported by her crew and how it works day to day
Paying for the running, the crew and the gear
Being supported by internet strangers and creating a GoFundMe 
"It's only delusional until it's not."
The Planetary Run Club 
Running day after day 
The power of sleep and feeling more refreshed mentally 
Finding motivation in many different ways
Rest days
Dealing with a car accident and food poisoning 
Connecting with Ria
Daily updates…. Planned! 
Planning on starting a Patreon, YouTube channel and podcast!
Words of advice for women 
 
Social Media
Website: 20000km.com 
Instagram: @whereisriax 
Youtube: @whereisriax 
GoFundMe: gofund.me/8d624216f

Irene is a sports scientist, endurance coach, and ultra-runner originally from Spain, now based in the UK. She moved to the UK in 2013 to pursue a Master's degree, intending to stay only briefly, but quickly fell in love with the country and never left.
Her journey into ultra-running was entirely unplanned. She only started running consistently in 2017 during her PhD in Neuroscience, initially as a way to cope with academic stress. Distances gradually increased, and without even realising ultramarathons existed, she found herself constantly curious about how far she could go. Once she ran beyond 21 km, something clicked—and she never looked back.
Running became both a coping mechanism and, at times, a source of imbalance. A combination of PhD stress, under-fuelling, disordered eating, and overtraining led to injury after her first ultramarathon in 2021. While challenging, that injury marked a turning point. Although her academic career appeared highly successful from the outside, Irene was experiencing severe burnout and quietly drifting away from neuroscience.
In January 2023, she left academia altogether after a period of profound burnout. Ultra-running remained a constant during this time and ultimately helped her rebuild. By then, she had already completed coaching and sports rehabilitation qualifications, and the transition into applied sport felt natural. She founded Train4BodyMind, combining science, performance, and a more holistic approach to endurance sport.
Later that year, Irene began a second MSc in Sport and Exercise Science and Medicine, while simultaneously building her coaching business and working in a physiotherapy clinic. Throughout this journey, she became increasingly aware of a major gap in sports science: the lack of research and evidence-based guidance for women.
While searching for answers about her own body, she realised how little research existed on female endurance athletes—particularly in ultra-running. 
This led her to investigate how the menstrual cycle affects performance in female ultrarunners, an area that had been largely overlooked despite the extreme demands of the sport.
Today, Irene is passionate about supporting women in endurance sports through evidence-based coaching and education. She is particularly focused on countering the widespread misinformation surrounding women's physiology and rigid cycle-based rules, which often create fear rather than empowerment. Her work aims to help women understand their bodies better, train with confidence, and use their physiology as a strength rather than a limitation.
***
 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
Originally from Spain, now living in Edinburgh, Scotland in the UK
Working as a running coach for women, specialising in ultra marathons 
Being a sports scientistic and science nerd 
Her early years growing up in Spain
Developing an eating disorder and spending time in hospital 
Not being able to get involved in sports 
Getting into running when she moved to the UK
Starting her Neuroscience PhD in 2017
Wanting to do an ultra marathon 
Becoming addicted to the ultra distances 
Experiencing burnout 
Deciding to do a shift in her career and move into coaching 
Getting into running to be able to disconnect 
Being an ultra runner before she knew about ultra marathons 
Using running to help manage stress
Not fuelling enough during running and dealing with niggles and injuries 
Being very alone and not having support around her
Getting injured and having to stop running 
The turning point in her life
Working with a physiotherapist 
Starting to study coaching ultra marathons 
Losing the attachment with her career and starting a different path 
Leaving academia, her job and becoming unemployed at 33 years old 
Learning how to coach herself 
Going deep into the science of ultra running
Studying for her masters in Sports Science 
Researching into the menstrual cycle and ultra runners
Why the menstrual cycle is a health marker
Dr Stacy Simms - Tough Girl Podcast episode 
Coaching women on an individual basis
The importance of educating women about periods and menstruation
Racing in Snowdonia 
Ultra Trail Snowdonia (UTS) 
Getting the balance right with training and work
Being organised and the importance of knowing what you are doing
Doing strength training and why it's non negotiable for a runner
Breaking down the training into different phases and periods 
The final phase and tapering 
Making training work for her
Visualising what can go wrong and right during the race 
Helping to prepare your mind 
Magical moments from UTS after DNF'ing the race previously 
Why it was one of the best races of her life
Training your body and your mind 
The mental preparation- advice and tips for other runners to train their brain for success
Her coaching philosophy 
Focusing on longevity 
How to connect with Irene
Being most active on Instagram and Strava 
 
Social Media
Website: www.train4bodymind.com
Instagram: @train4bodymind