Tough Girl - Daily Podcast - SEASON 2 (Sarah Williams)

Tough Girl Daily PODCAST! Wednesday 4th October - I’m a student again!!

Show notes

• Heading up to Lancaster for my induction day
• Starting to become real
• 1 hr 25 mins to drive up
• £5 for parking…
• Super quick and easy registration
• Student card!
• Finance is sorted - thank you to the UK government!
• Visiting the library
• Induction & meeting all the other post grads
• Moodle - all the info about the course, with readings etc
• Printing out all my reading for the 1st term! 
• Feeling excited…..
• So much work!!!
• Not buying books YET!
• 1st Lecture on the 13th Oct
• Excited to get into my routine
• New external hard drive…. trying to figure that out!
• Follow on instagram for stories @toughgirlchallenges

25th October - The end of Big Sur & seeing Elephant Seals!

Tough Girl Daily - 16th April - Easter Sunday #chocolate #children #walking

• Happy Easter
• 10 mile walk
• Listening to Gary Vee & Tim Ferris
• Looking to listen to She Explores
• My appetite is increasing
• Hikers hunger!!
• Plan for next week
• My podcast flow - Libysn, twitter, blog, Linkedin, website, e-mail guests
• A few interviews booked for next week
• Dentist
• London on Friday - UK Blog Awards
• Not getting my hopes up!
• Watch my Instagarm stories on Friday! @toughgirlchallenges
• London Event - 25th April
• 22 tickets sold!!
• Budget for the Appalachian Trail
• I need to be productive!
• Getting balance
• New patreon - $1 a month
• 96 patrons - $420 
• Goal - 100 Patrons - $450 by the end of the month
• 10% of tribe members become patrons
• Right hamstring….
• Rest day tomorrow
• Needing to be more efficient in getting the podcast out everyday at 7am
• Have an awesome day
• xx

#Subscribe

1st Sept - Camp Wildfire - patrols & getting creative

• Happy Valentine’s Day
• 6 mile training walk for the Appalachian Trail (1 hr 56mins - 18.40 min/miles)
• Presents!! Thank you Claire & Rob, & Thank you Libby!
• Seeing Cat from Chiro and Physio Clinic about my glutes! See more info below.
• Falling asleep & being kind to myself
• Come and say hi on twitter @_TOUGH_GIRL
• Check out the website www.toughgirlchallenges.com 

Info from Cat, from Chiro and Physio Clinic

Today we worked through some glut isolation exercises (as isolated as we could get as muscles don't work in isolation!) 

What worked for you:

Side lying clams: keep the top hip forward to reduce the range of motion in your hip (this makes it more difficult!) Work through as many reps as it takes until you can really feel that glut working hard. Repeat a few sets. Superset this with some x-band walks and see what you feel!

Bridge: heels together, knees wide to offload the hamstrings (be careful not to over extend in the hips and lower back) load this up with the bar and see how you feels in your glutes.

Donkey Kicks: rest your arms onto a bench so your not tempted to use them! Use the red band around the sole of your foot. Extend the leg back and slightly up  (without compromising the lower back) play around with the tempo...and some holds in too! Stop if you feel the hamstrings or quads kicking in too much. You may not necessarily feel it in your glutes but they will be firing! 

Leg press holds: single leg, slight bend in the leg and hold. Again you should feel this in the glut. Hold for a good 20 seconds and repeat on the other leg.

- 1st Strength & Conditioning Session at the gym!

- Flying to Munich

- Heading to ISPO

LINKS!

✩ Twitter - https://twitter.com/_tough_girl

✩ Instagram - https://www.instagram.com/toughgirlchallenges/ 

✩ Blog/Website - www.toughgirlchallenges.com/ 

✩ FaceBook - https://www.facebook.com/ToughGirlChallenges/ 

✩ TRIBE  - https://www.facebook.com/groups/ToughGirlTribe/

✩ Tumblr - http://toughgirlchallenges.tumblr.com 

✩ Pinterest - https://uk.pinterest.com/Tough101/ 

✩ Patreon - https://www.patreon.com/ToughGirlPodcast?ty=h

• YouTube - https://www.youtube.com/c/SarahWilliamsToughGirlChallenges 

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

Feeling inspired day after day? 

You can do 3 easy things to help me continue to grow the podcast!

1. Subscribe to the podcast in iTunes, so you won’t miss a single episode

2. If you’re loving the podcast, please leave a 5-star review on iTunes! I read every single comment!

3. Share the podcast with your friends, especially if you think it could help them, and spread the #ToughGirlPodcast love. 

Your support helps me continue to grow the podcast and do inspiring things in this space! Already done all 3? You’re a rockstar! Thank you!

Want to do more?

Please become a Patron and donate a small fixed amount every month to help fund the runnings costs. 

LINKS!

✩ Twitter  ✩ Instagram  ✩ Blog/Website  ✩ FaceBook  ✩ TRIBE  ✩ Tumblr  ✩ Pinterest  ✩ Patreon  ✩ YouTube 

- WAEXPO - Blogging & Podcasting workshop in Bristol

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

Feeling inspired day after day? 

You can do 3 easy things to help me continue to grow the podcast!

1. Subscribe to the podcast in iTunes, so you won’t miss a single episode

2. If you’re loving the podcast, please leave a 5-star review on iTunes! I read every single comment!

3. Share the podcast with your friends, especially if you think it could help them, and spread the #ToughGirlPodcast love. 

Your support helps me continue to grow the podcast and do inspiring things in this space! Already done all 3? You’re a rockstar! Thank you!

Want to do more?

Please become a Patron and donate a small fixed amount every month to help fund the runnings costs. 

LINKS!

✩ Twitter  ✩ Instagram  ✩ Blog/Website  ✩ FaceBook  ✩ TRIBE  ✩ Tumblr  ✩ Pinterest  ✩ Patreon  ✩ YouTube 

Tough Girl Daily - 18th April - Interviews, editing, podcasting! 

• New episode out on the Tough Girl Podcast - #YorkshireRows
• 3 books to give away if you’re a patron
• Becoming a patron! 
• Editing… Editing… Editing…
• Episodes are now scheduled up up till 18th July
• Need to upload the episodes to my blog and website
• Scheduled interviews tomorrow
• 3 more interviews to do
• Plan to get it done by the end of April
• 19th September for me to share my story on the Appalachian Trail
• Mum & Caroline are coming out to Boston
• 5* Hotel booked for Boston!
• Transformation time!
• Dealing with “umms” & “you know”
• Dealing with podcasting like a challenge
• Gym Session - new S & C program 
• Have an awesome day!

8th October - Breaking 2 spokes….

Tough Girl Daily - 20th April - Holding myself accountable via Instagram stories!

• Smashing it
• Holding myself accountable via Instagram stories!
• Podcast uploaded up to 18th June
• 4 episodes to edit
• Record 3 interviews
• The Podcast is all under control
• Maybe I should look at recording 100 episodes for the Tough Girl Daily Podcast!
• Keep my focus
• My list of nice things I would like to do
• Everything should be done by 5th May
• Future Blog Posts - Tough Girl Tribe Team - What’s going to happen while I’m away
• Always wanting to do more… what else could I do
• Plans for tomorrow….UK Blog Awards
• Heading down to London
• New Book - Stop Drifting - Start Rowing By Roz Savage (Being inspired by Ness Knight)
• Still need to write my Mental Preparation Blog Post
• Feelings about the UK Blog awards…. 
• Seeing my progress over the past year, since April 2016
• 28 tickets sold for the London Speaking Gig on the 25th
• Electrolytes ordered from Hammer
• Poncho - £1.50 (Bargain from Home & Bargain)
• 3 items - Backpack, trainers & coat
• Accommodation for Atlanta…. need to book
• Where is the time going?!
• Come say hi on twitter @_TOUGH_GIRL
• Keep your fingers crossed!! 

Leadership the Eleanor Roosevelt Way

Timeless Strategies from the First Lady of Courage

by Robin Gerber

“Women, whether subtly or vociferously, have always been a tremendous power in the destiny of the world”

- Eleanor Roosevelt

Tough Girl Daily PODCAST! Sunday 8th October - “Why I’m ok with being a hypocritical sexist” - written by Bex Band - The Ordinary Adventurer.

About Bex Band

Fed up with my 9-5 routine, I quit my job as a teacher to be what most people only dream of...an adventurer! It paid off. I now live a nomadic existence travelling from one adventure to the next - going on and leading expeditions, carrying out conservation work and searching for cool new things to do along the way. This is now my job!

I want to inspire more people to go on adventures to learn the value of experiences over things and to reconnect with our natural world. I'm proof that wealth, fitness and experience aren't what you need to achieve this....determination and kindness did me just fine!

Check out her website  - http://www.theordinaryadventurer.com

Read the blog post- http://www.theordinaryadventurer.com/inspiration/sexism-in-the-outdoors/ 

• Moles…
• Camp America interviews
• Reports written
• Evening plans over in Liverpool
• How Science Got Women Wrong
• Making the effort….
• Inferior By Angela Saini
• 36 pages in…

- Dealing with rejection

- Gym session for Appalachian Trail

- ISPO Academy

- Having an all male panel in 2017? My thoughts 

- Interview & mobility session with Emily Ackner from http://fitforthat.com 

 Follow Emily on Twitter @fitforthat & Instagram @fitforthat_

- Sorting out e-mails and working with Brodie on sponsorship for the tough girl podcast

#ISPO #ISPO2017 #ISPOMunich #Women #WomenInSports #WIB #ToughGirl #DailyPodcast

Show notes

• Commuting in London (Hint - I don’t miss this!)
• Turning Point with Dr. Ro - A transformational 3-Day Experience
• Tony Robbins - Unleash The Power Within - Doing the fire walk
• Scoring your life - how happy are you?
• Instant Emotional Change
• Changing your state
• Music & movement - “motion creates emotion” 
• The stories we tell ourselves
• Accept the situation for what it is - not worse or better - just as it is
• Being me
• Breaking the arrow with our throat
• Forgetting the limiting beliefs
• Internal chatter - questions and statements
• Daily Empowering Resolutions
• Money & beliefs (Money is the root of all evil!)
• Life Wizardry - The Warrior, The Lover, The Magician, The Sovereign 

Feeling inspired week after week? 

You can do 3 easy things to help me continue to grow the podcast!

1. Subscribe to the podcast in iTunes, so you won’t miss a single episode
2. If you’re loving the podcast, please leave a 5-star review on iTunes! I read every single comment!
3. Share the podcast with your friends, especially if you think it could help them, and spread the #ToughGirlPodcast love. 

Your support helps me continue to grow the podcast and do inspiring things in this space! Already done all 3? You’re a rockstar! Thank you!

Want to do more?

Please become a Patron and donate a small fixed amount every month to help fund the runnings costs. 

Show notes

• 400,000 downloads of the Tough Girl Podcast!!!!
• The goal of 500,000 downloads…..
• Having patience!
• Rotary Club of West Wirral  - 31st Charter Dinner
• The power of challenging yourself
• Long evening
• Starting speaking at 10.15pm
• Great food!
• Content of my talk…
• How I can improve on it!
• Good to get back to public speaking
• Lots of interviews being booked in
• Needing address from Patrons!
• 132 patrons
• Needing more time
• Weekend plans
• Getting booked in with my PT - Chris Thomas
• Starting back at the beginning
• Have fun!
• Sign up for some new challenges!
• Big Love xx

Show notes!

• Not sleeping & being awake between 4 - 6 am
• Reaching out to the women who attended my workshop with a resources pack & the offer of 121 coaching sessions (from £35)
• 1st Cryotherapy Appointment! See below for more info!
• Getting an energy boost and feeling so much better
• Back to the gym for strength & conditioning session 
• Chilled & getting an early night
• Trying to sort out my to do list before Tuesday
• Feelings of my digital detox… coming up next week!
• Come say hi on twitter -  @_TOUGH_GIRL
• Check out the website - www.toughgirlchallenges.com

Cryotherapy

Cryotherapy means you get exposed to liquid nitrogen which lowers the temperature inside the cabin to as low as -180 °C and sometimes even lower! Mine went as low as -189 °C!

The maximum exposure time for 1 session is 3 minutes, which is totally doable, you can do anything for 3 mins! Anymore than 3 mins may lead to skin damage and frost bites of the extremities!

The procedure is not toxic because you know that air on earth usually contains at least 78% nitrogen. Besides, you can say “stop” at any time and the operator will shut-down the procedure. You can also get out of the cabin whenever you want because the cabin door is not sealed or locked in any way. 

I really enjoyed it! It’s hard to describe the feeling, you are cold, but you’re also not. I could feel my fingers tingling occasionally and I could really feel it on my right thigh (which is where I’ve had pain recently). I have no idea about the science behind it -but the potential benefits are huge

For Sports & Fitness

It allows you to 

• Train Harder & for Longer
• Faster recovery rom training
• Improve Joint Function
• Heal Injuries/Restore Muscles
• Decrease Fatigue
• Increase Stamina

For Pain Relief & Wellness

• Reduces Inflammation
• Reduces Stress & Anxiety
• Improves Circulation
• Quicker Surgical Recovery Time
• Improves Sleep
• Boost Immune System 
• Relieves Chronic Pain

There are also beauty benefits (which I like to think of as an added bonus!)

• Burns up to 800 calories
• Reduces Cellulite
• Minimize Stretch Marks
• Improves skin conditions (Acne, Eczema, Psoriasis, etc)
• Tighter, smoother skin

After my session, I did get a massive energy buzz and my body felt much stronger and I felt ready to take on anything. I felt more recovered and strong enough to head to the gym and do my final strength & conditioning session of the weekend. It would be great to see what the impact would be over the longer term and if you used it on a regular basis. I would defiantly add this to my training regime, especially if it gives me the recovery I need and allows to be train harder and longer. I’m also excited to see how my sleep is tonight!

Would you give it ago? Would you step outside your comfort zone and go into the chamber for 3 mins?!

If you want to book a session - Speak with Jane on 07500678381 or get in contact via the website . You can also follow the Cryo Clinic on Facebook 

Feeling inspired week after week? 

You can do 3 easy things to help me continue to grow the podcast!

1. Subscribe to the podcast in iTunes, so you won’t miss a single episode
2. If you’re loving the podcast, please leave a 5-star review on iTunes! I read every single comment!
3. Share the podcast with your friends, especially if you think it could help them, and spread the #ToughGirlPodcast love. 

Your support helps me continue to grow the podcast and do inspiring things in this space! Already done all 3? You’re a rockstar! Thank you!

Want to do more?

Please become a Patron and donate a small fixed amount every month to help fund the runnings costs. 

Tough Girl Daily - 28th February 2017

#Walking & #Editing 

Show notes

• Training for the Appalachian Trail
• 4 hours 29 min - 13.5 miles with a weighted pack (Goal was 15 miles)
• Treating myself to a cheeky 3 course meal at Bills in Kingston Upon Thames
• Listening to podcasts - Check out Sparta Chicks Radio by Jen Brown & Tim Ferriss 
• Paid help Vs volunteers
• 75 patrons - goal is to get to 100
• Focusing on what I can control and not what I can’t
• Editing Natalia Cohen podcast! (It’s a good one - Live on March 14th!)
• Update re Cheryl Strayed
• Speaking at Sony on the 8th March - International Women’s Day
• Making £20! But focusing on the positives!
• cana.com was down so I wasn’t able to create the artwork
• Plans for 1st March - Train home - PT Session - Cryotherapy Session - Skype calls - Mastermind 
• March Challenge with Raise the Bar Life Coaching (Caroline Wellingham)
• New OOO coming soon!
• If people want to speak to me for advice - they will need to pay for a 1 hr coaching session.
• 3 months until the Appalachian Trail!

LINKS!

• Twitter  ✩ Instagram  ✩ Blog/Website  ✩ FaceBook  ✩ TRIBE  ✩ Tumblr  ✩ Pinterest  ✩ Patreon  ✩ YouTube 

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

• New episode of the tough girl podcast goes live
• Laura Kennington her journey in Russia
• Getting my life in order
• Essay writing going well
• Getting the family back together
• Final interview for 7 women - 7 challenges!
• Working at Royal Ascot next year!
• Scam??
• I’m not excited about it….
• Needing a challenge in 2018..
• Family holiday to Vancouver…
• Plans for tomorrow
• Taking time off
• Follow @toughgirlchallenges
• Thank you for listening
• new patrons - 153
• Spending more time in the tribe!! 
• xx

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

LINKS!

✩ Twitter  ✩ Instagram  ✩ Blog/Website  ✩ FaceBook  ✩ TRIBE  ✩ Tumblr  ✩ Pinterest  ✩ Patreon  ✩ YouTube

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

A rocking Friday!

2 podcasts edited!!

Follow me on Instagram stories! @toughgirlchallenges

Tough Girl Daily - Monday 6th March

#MagnificentMonday

• Finished editing Rahma Barclays episode
• Speaking to Catherine Mayer for International Women’s Day - 8th March
• #IWD2017
• Why I decided to interview Catherine for the Tough Girl Podcast
• There is no point complaining 
• Why action needs to be taken
• Books to be won!! You just need to become a patron of the Tough Girl Podcast!
• Patreon!
• PT session with Chris Thomas
• Flight has been booked!
• Next two big purchases are the tent and my tracker
• 2 new Patrons in March! $361 goal is to get to $450 by the end of the month or at least $400
• Epsom salt bath for recovery
• Plans for tomorrow - editing & travel to London

Tough Girl Daily - 26th April - Making the train!

• Amazing breakfast - check out my instagram photo!
• How to get home from London the cheapest way…
• Getting the bus…
• Almost missing the train
• Making a run for it with a suitcase and handbag
• Getting measured for my backpack
• Backpack ordered - £144
• Exofficial underwear £16
• Getting things done!
• Time is allocated out
• New blog post from Alison Ingleby
• Becoming an Ambassador!
• My amazing Patron - Mike! - THANK YOU!!
• Heading back to London on the 19th
• Being glad to be home
• Not missing London at all
• Have an awesome day 
• Cheryl Strayed coming on the podcast - next week!!
• Check out my instagram stories @toughgirlchallenges

Show notes

- Women's March Trending on twitter

- "hope not fear"

- Working for Camp America & my certificate of achievement

- Being focused and committed on a goal

- Tough Girl Tribe meet up in London

- Thank you to Pamela (who is doing the Thames Walk)

- Thoughts about what to do with the Tribe?

- 100 hours of women's voices & women's stories

- WAEXPO coming up next week

#Chilled Sunday 

- Interview with Rae Red (7 Women - 7 Challenges)

- Catching up with Sketch (Nicola Milan) @ Euston Station

- Travel.... Train from Surbiton --> to Vauxhall --> Underground to Euston --> Train to Crewe --> Train to Liverpool Lime St --> Bus to Birkenhead North --> Train to Hoylake --> Walk home

- Sleep, eat!

- Collect Amar from Liverpool Lime St

P.S. - the cover art work has nothing to do with the podcast episode! 

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher! 

Feeling inspired day after day? 

You can do 3 easy things to help me continue to grow the podcast!

1. Subscribe to the podcast in iTunes, so you won’t miss a single episode

2. If you’re loving the podcast, please leave a 5-star review on iTunes! I read every single comment!

3. Share the podcast with your friends, especially if you think it could help them, and spread the #ToughGirlPodcast love. 

Your support helps me continue to grow the podcast and do inspiring things in this space! Already done all 3? You’re a rockstar! Thank you!

Want to do more?

Please become a Patron and donate a small fixed amount every month to help fund the runnings costs. 

LINKS!

✩ Twitter  ✩ Instagram  ✩ Blog/Website  ✩ FaceBook  ✩ TRIBE  ✩ Tumblr  ✩ Pinterest  ✩ Patreon  ✩ YouTube 

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

Feeling inspired day after day? 

You can do 3 easy things to help me continue to grow the podcast!

1Subscribe to the podcast in iTunes, so you won’t miss a single episode

2If you’re loving the podcast, please leave a 5-star review on iTunes! I read every single comment!

3Share the podcast with your friends, especially if you think it could help them, and spread the #ToughGirlPodcast love. 

Your support helps me continue to grow the podcast and do inspiring things in this space! Already done all 3? You’re a rockstar! Thank you!

Want to do more?

Please become a Patron and donate a small fixed amount every month to help fund the runnings costs. 

LINKS!

✩ Twitter  ✩ Instagram  ✩ Blog/Website  ✩ FaceBook  ✩ TRIBE  ✩ Tumblr  ✩ Pinterest  ✩ Patreon  ✩ YouTube

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

• Fun at the gym
• 60 kg
• Smashed out another 4 mile walk
• Practice with my tent
• 6 mins to put it up - 3 mins to take down
• More research into the trail towns
• Checking out walking plans
• Speak tomorrow 

x

Show notes!

• Lazy day in my PJs
• Working with loveherwild.com & sharing their content through my FB page
• Catch up with Claire Kelly who has been helping me with my Instagram & main FB page
• Future opportunity for me & the tribe!
• Doing an interview and struggling for conversation…
• Doing research via YouTube - Watching Bigfoot & Dixie!
• New blog post about gear
• Plans for tomorrow!
• Thank you to all my new Patrons - $294
• Reaching 2,600 followers on FB!
• Tracking my weight 
• Life is good!
• Keeping up with my daily habits
• Reviews on iTunes! Increased from 72 to 79!

Here are some quick & easy things you can do which will make a massive difference! I imagine/hope many of you are doing them at the moment!

1. Like the main FB page - share the posts with your friends. (With how FB works, each post is only seen by 10% of the followers)

2. Follow on twitter - RT - follow the guests - thank them for their time 

3. Tell your friends, work colleagues, family members, everyone about the podcast!

4. Show people how to listen to podcasts - so many people are missing out as they don't know what amazing resources are just a few clicks away!

5. Contribute in the Tribe - ask questions - respond to queries - get your voice out there - be heard. 

6. Leave a review in itunes - tell the world why you listen. There are 72 reviews in itunes at the moment and over 700 of you in this group! If everyone left a review the podcast would surge to the top of the rankings and more women would find it and get to hear the amazing stories.

7. If you have a blog write about the podcast and the benefits you've gained from listening - what you've learnt, how it has helped you etc

Your support is appreciated so much.

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

Tough Girl Daily - 11 May #3thingstodo #walking #swimming #PhoneFixed

• Great day
• Getting my phone fixed!
• Super relaxing swimming
• Speaking to Abigale from Motivational Monday Podcast
• Top tips for guest - twitter, add value, comment on their blog, connect via Linkedin
• If you don’t ask, you don’t get
• Being relaxed about guests
• New videos to be recorded
• 2 new patrons! LiSa & Loubou - $468 via Patreon
• Donation from Mike Grey
• New episode -  Elspeth Beard - 1st women to motorcycle around the world
• Tough Girl Tribe - 1000 members
• Tough Girl Team - totally awesome!!
• 6,000 Instagram, over 7,100 followers on Twitter
• 385 Subscribers on youtube, and 30,000 views on youtube
• coming up to 300,000 downloads 
• 100 Day Challenge - coming tomorrow…
• Have an awesome day!

Follow me on Instagram stories @toughgirlchallenges

Tough Girl Daily PODCAST! Sunday 22nd October - Part 5 - 7 women - 7 challenges EDITED!!!!!

Show notes

• So pleased to have finished this edit!!
• Plans for next week
• Being in Lancaster Wednesday - Friday
• Catching up with friends
• Free weekend!
• Back at the gym on Monday
• New vlogs are coming out
• Day 71 has gone live today!
• Day 72 will be live tomorrow!
• Check out www.toughgirlchallenges.com

Welcome to the Tough Girl Daily Podcast which is where I share more of my life. 

The journey, the highs, the lows and what I’m learning along the way!

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

Feeling inspired day after day? 

You can do 3 easy things to help me continue to grow the podcast!

1. Subscribe to the podcast in iTunes, so you won’t miss a single episode

2. If you’re loving the podcast, please leave a 5-star review on iTunes! I read every single comment!

3. Share the podcast with your friends, especially if you think it could help them, and spread the #ToughGirlPodcast love. 

Your support helps me continue to grow the podcast and do inspiring things in this space! Already done all 3? You’re a rockstar! Thank you!

Want to do more?

Please become a Patron and donate a small fixed amount every month to help fund the runnings costs. 

LINKS!

✩ Twitter  ✩ Instagram  ✩ Blog/Website  ✩ FaceBook  ✩ TRIBE  ✩ Tumblr  ✩ Pinterest  ✩ Patreon  ✩ YouTube 

I'm getting in touch is in regards to my side blog which is following my attempt to climb 40 volcanoes by the age of 40. Each week I am trying to publish an interview with someone about big adventures or changes in their life - the idea being to inspire my small group of readers to overcome their self doubt to achieve their dreams. I am plagued by self doubt and find it a real struggle but I feel it can be tackled so I want to share this theory with the world.

I understand you quit a job to start tough girl? I was wondering whether you would be willing to respond to some questions around this to be published as one of these interviews on my blog. I have pasted the questions below.

QUESTIONS:

What was the impetus behind quitting your job and starting the tough girl podcasts? Can you give a bit of background and say why you felt you had to make this change.

Before setting out on this new direction what were your doubts/fears/concerns and how did you overcome these?

What is the main thing you have learnt (about life or yourself) from this experience?

What would be your dream adventure/goal and why - and why haven't you done it yet?

What is the best advice you have ever been given?

If you were stuck on a desert island, what three things would you have with you and why?

LINKS!

✩ Twitter - https://twitter.com/_tough_girl
✩ Instagram - https://www.instagram.com/toughgirlchallenges/
✩ Blog/Website - www.toughgirlchallenges.com/
✩ FaceBook - https://www.facebook.com/ToughGirlChallenges/
✩ TRIBE - https://www.facebook.com/groups/ToughGirlTribe/
✩ Tumblr - http://toughgirlchallenges.tumblr.com
✩ Pinterest - https://uk.pinterest.com/Tough101/
✩ Patreon - https://www.patreon.com/ToughGirlPodcast?ty=h

***Katrina Megget***
Freelance healthcare journalist and adventure travel writer

Follow her on Twitter - @KatrinaMegget
Check out her travel blog and follow her adventure to climb 40 volcanoes by the age of 40
www.katrinamegget.wordpress.com

Tough Girl Daily - 3rd May - #Interviews #DontCheckTwitterAtNight

• Interview day
• Not sleeping well
• Interview at 9 am with Catherine Edsell
• How I first heard about Pip Hare
• 3 Peaks Yacht Race
• Watching documentaries 
• Voting for Liverpool Mayor
• Women’s Equality Party
• No more old, white men telling us what to do
• 2nd vote to the Green party
• Plans for tomorrow
• Come and check out Instagram stories!! @toughgirlchallenges
• xx 

LINKS!

✩ Twitter - https://twitter.com/_tough_girl

✩ Instagram - https://www.instagram.com/toughgirlchallenges/ 

✩ Blog/Website - https://www.toughgirlchallenges.com/ 

✩ FaceBook - https://www.facebook.com/ToughGirlChallenges/ 

✩ TRIBE  - https://www.facebook.com/groups/ToughGirlTribe/

✩ Tumblr - http://toughgirlchallenges.tumblr.com 

✩ Pinterest - https://uk.pinterest.com/Tough101/ 

✩ Patreon - https://www.patreon.com/ToughGirlPodcast?ty=h

Tough Girl Daily - 24th March -Planning for the Appalachian Trail

• Chilled day
• Appalachian Trail Planning!
• What is the Appalachian Trail?
• Thinking back to 2014..
• Wanting to challenge myself for longer
• How the 100 days evolved over time
• Planning the 1st 10 days and 200 miles
• Getting the balance right with planning
• Choosing my tent 
• Electrolytes in tablet form
• New speaking gig in London
• Being in London for the UK Blog Awards
• Insurance? Waiting for quotes..
• Keep ticking little things off the list
• Starting to get my stuff together
• Watching Bigfoot on Youtube for ideas
• Alexa is taking on the Merchandise for Tough Girl Challenges!
• More videos coming soon!
• Creating an April spreadsheet
• Thank you Leah for helping out with the show notes
• Loving work
• Have an awesome day!
• x

Show notes

• May the Force be with you
• Frustrating day
• Editing…Editing…Editing…
• Using deadline pressure to get things done
• Perseverance, hard work and bashing them out
• Interviews with Pip Hare & Catherine Edsell
• Final push on Friday
• Changing plans for Friday
• Speaking to Steve Adams “Mighty Blue” for a podcast interview
• “So full of energy!!”
• Dr Dario Llinares - Principal Lecturer in Contemporary Screen Media (I’ll try and record it from me end for a Daily Podcast episode)
• Using Screenflow (recording 3 videos on how to edit)
• Blogging & podcasting workshop film - check out my youtube channel
• Plans for Friday
• Have an awesome day
• Come and check out Instagram stories!! @toughgirlchallenges
• xx 

LINKS!

✩ Twitter - https://twitter.com/_tough_girl

✩ Instagram - https://www.instagram.com/toughgirlchallenges/ 

✩ Blog/Website - https://www.toughgirlchallenges.com/ 

✩ FaceBook - https://www.facebook.com/ToughGirlChallenges/ 

✩ TRIBE  - https://www.facebook.com/groups/ToughGirlTribe/

✩ Tumblr - http://toughgirlchallenges.tumblr.com 

✩ Pinterest - https://uk.pinterest.com/Tough101/ 

✩ Patreon - https://www.patreon.com/ToughGirlPodcast?ty=h

• 5.45am alarm…
• Horrendous driving
• Saved £3!
• Presentation time!
• Essay questions
• Chocolate oranges!!
• Socks!!
• Final week of the first term!
• Planning for 2018
• Out for dinner!
• 2 years since I saw people
• You can’t do everything you want to do
• Friendships being sacrificed
• The end of the Tough Girl Podcast

29th Aug - manic day - Skype calls, interviews & so much other stuff!

Tough Girl Daily - 30th March - #RestDay #Collaborations #Sponsorship 

• Rest day
• Editing Cheryl Strayed podcast (which took all morning)
• Scheduled some blog post
• Interview with Emma Powell
• Speaking to Laura Try from 7 women - 7 challenges
• The struggle to get sponsorship - getting a no from Osprey
• What else do I need to do?
• What am I missing?
• Recording an interview with Bex Band from the Ordinary Adventurer
• Check out www.loveherwild.com 
• Looking at collaborations
• Getting my e-mails down to zero!!!
• Have an awesome Thursday!!
• xx

Tough Girl Daily

9th Sept - Afternoon tea, Crazy Rich Asians & Thai Food!

25th Aug - Planning for Vancouver

Show notes

• Editing - 7 women & 7 challenges Part 2
• Show notes….
• Benefits of show notes for SEO and to help people to find you
• The week ahead
• Being busy Vs being productive
• Working out what is the priority and what needs to be done first
• Needing to earn more money
• Asking for help from the tribe - Thank you Leah!!!
• Taking a short holiday and going off social media for a week
• Champagne Networking Evening For Ambitious Ladies - 22nd Feb
• Walking with the Wounded Event - 23rd Feb
• The Turning Point with Dr. Ro - 24th - 26th Feb
• Breathe
• Not making the progress I want to be making
• Speaking with Chris Thomas my PT about my training program
• The training plan will be available on www.toughgirlchallenges.com shortly!

Follow Chris on Instagram @Chris83pthomas 

Tough Girl Daily - 22nd April - Clean eating & Pizza!

• Waking up at 6.30
• Reading Roz Savage
• Having brunch out
• Super chilled day
• Evening - Pizza…. & cheesy garlic bread
• My stomach… OMG!!
• Being reminded of why I don’t eat wheat & gluten
• A bit of my back story..
• Stopping after 1 mile
• Suffering from candida
• Being addicted to sugar
• Detoxing
• Relaxing my eating and my control
• Why I don’t consume carbs
• Why I need to focus on what I’m putting in my body!!
• Sunday - flush the body
• Avoiding the word “clean”
• My low carb = no processed foods
• New video out on Youtube! Thank you Flynn!!
• I may need to change my start strong plan for the Appalachian Trail
• Tickets for London gig - 33 tickets sold! (Capacity 60)
• How to get home from London?
• Good luck for London Marathon! 
• You can become a PATRON!! - Via Patreon!!
• Have a great day  

LINKS!

✩ Twitter - https://twitter.com/_tough_girl

✩ Instagram - https://www.instagram.com/toughgirlchallenges/ 

✩ Blog/Website - www.toughgirlchallenges.com/ 

✩ FaceBook - https://www.facebook.com/ToughGirlChallenges/ 

✩ TRIBE  - https://www.facebook.com/groups/ToughGirlTribe/

✩ Tumblr - http://toughgirlchallenges.tumblr.com 

✩ Pinterest - https://uk.pinterest.com/Tough101/ 

✩ Patreon - https://www.patreon.com/ToughGirlPodcast?ty=h

• YouTube - https://www.youtube.com/c/SarahWilliamsToughGirlChallenges 

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

1st August - SEASON 2 of the TOUGH GIRL DAILY PODCAST

Update on life - Dissertation - DOMS - 2hr 30 min cycle rides & IGTV!

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

Feeling inspired day after day? 

You can do 3 easy things to help me continue to grow the podcast!

1. Subscribe to the podcast in iTunes, so you won’t miss a single episode

2. If you’re loving the podcast, please leave a 5-star review on iTunes! I read every single comment!

3. Share the podcast with your friends, especially if you think it could help them, and spread the #ToughGirlPodcast love. 

Your support helps me continue to grow the podcast and do inspiring things in this space! Already done all 3? You’re a rockstar! Thank you!

Want to do more?

Please become a Patron and donate a small fixed amount every month to help fund the runnings costs. 

LINKS!

✩ Twitter  ✩ Instagram  ✩ Blog/Website  ✩ FaceBook  ✩ TRIBE  ✩ Tumblr  ✩ Pinterest  ✩ Patreon  ✩ YouTube

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher!

• Wanting to have a whinge
• Trying not to complain
• What can I learn from this
• Taking responsibility
• Need to change my flow process for interviews
• Going for a swim
• Not being able to get my rhythm
• 4.30 phone call with Laura Bingham
• Speaking to incredible women this week
• Focusing on the negative
• Hating shopping
• Buying the boring stuff
• It’s the little things which have been getting to me
• Follow along on Instagram stories @toughgirlchallenges

Tough Girl Daily - 23rd May - #Manchester #What2Do

• New Podcast out today - With Bex Band
• How to process what’s happened
• Should you stop social media
• Not letting them win
• Not wanting to give the power
• I don’t know what the answer is
• Being in New York - September 11th
• Wrong time - wrong place
• Interviews for 7 women - 7 challenges
• Catching up with Jen and Rachel
• Being interviewed for 2 podcasts
• Living your HELL YES life
• Final push -7 women - 7 challenges
• Equipment - Shoes & Jacket
• Being invited to Keswick Mountain Festival
• Brand & Influencer Partnerships - Blacks, Millets & Ultimate Outdoors
• Flights…..
• Feeling relaxed and trying to reframe the “challenge”
• My 5 priorities for the trail
• No more training
• A little bit concerned about my weight…
• Make sure you speak to people if you need to
• Spread some positivity
• Day 24 - Raise the bar life coaching 

Follow me on Instagram stories @toughgirlchallenges

• Suffering with DOMS
• Right knee issue
• New interview with Antonia Bollingbroke Kent
• New episode of the Tough Girl Podcast has gone live with Alice Gartland
• Meeting Jessica Pearson
• www.Shimnixfilms.co.uk
• The Space Outside - a 4 part series
• New blog post from Blog Post from Bex Band
• Podcasting day…
• Needs to be a study day… week 6
• Heading up to Lancaster
• Have an awesome day
• THANK YOU! 

Tough Girl Daily Podcast

23rd Sept - Super chilled Sunday with great food and sunshine!

Monday 18th December - One more sleep!!!!! #Family #Christmas

Show notes

• Feeling so lucky
• Santa’s grotto!
• Being alone at Christmas…
• Making Christmas special for you
• There is no right or wrong way to do Christmas
• FB Posts… So many!!!
• So much happening in the Tribe
• Taking time off social media - 26th December to 15th January
• Feeling so in control of what I need to do 
• Final push towards the end of the year
• Self assessment tax forms..
• Figuring out expenses…
• How to reinvest funds into the podcast and the blog
• New speaking gig! (Potentially)
• Camp America Fairs in 2018
• Bibliography….essays…research!
• PT session- feeling strong!! 60kg Deadlifts… pull ups
• Essay writing for hours…
• Plans for tomorrow
• New Patrons… 153!!
• Excited and in a good place!
• Final push to the end of the year!
• I’m so going to cry tomorrow!

Tough Girl Daily Podcast

Tough Girl Daily - Sunday 12th March - Update on Goals!

#Goals #Sunday #MondayMotivation

• Chilled Sunday
• Battling feelings of guilt
• Catching up with Stephanie from the Tough Girl Tribe
• Catching up with Stacey Copeland
• Arranging a dinner party for early March 
• Watching Twilight
• Foot massage & reflexology
• Getting into bad habits
• Monday  - New Week - New Start!
• Editing podcasts (no more editing chat)
• Patreon - 79 patrons - $365 a month!! GOAL  - to get to $400
• Update on my goals for the year
• Have a great Monday & have a great week!!

xx

26th October - Pismo Beach, New Bike and being looked after so well!

Show notes

• I didn’t get dressed and didn’t leave my bed!
• So close to finished the final edit for 7 women - 7 challenges - COMING 31st Dec
• Reflections for 2017 recorded and uploaded ready for the 30th Dec
• You’ll be in the loop!
• Have I discussed my plans for 2018!!
• Buddies…… Tribees!!! (So excited by this!!)
• Wanting the tribe to be ready for Jan 1st
• So much information!!
• 150 patrons reached!!
• Christmas Eve draw - to win a Passion Planner!
• New Prizes for 2018
• Winning a prize from Love Her Wild
• Clutter stresses me out!
• Almost done with my to do list
• New leaflets! 
• Creating info graphs for Pinterest…
• Guidelines for the Tribees
• T-shirts & leaflets so the tribe can go and represent!
• Country Ambassadors? The role… the responsibilities
• The Tough Girl Foundation
• Kiko Matthews and her record attempt
• 2 essays to write
• Plans for Monday… PT - Camp America Interview & essay writing
• Can’t wait for Monday!
• Speak to you tomorrow xx

30th Aug - packing…. Camp Wildfire… being busy & productive!

• Final bits of preparation
• Train ticket booked to London £22
• Tough Girl Tribe Meet up all booked in
• Hair donation is going ahead - with thanks to Andrew Collinge - Graduate Salon in Birkenhead
• Bits & Bobs
• Hotel booked for Atlanta
• WonderWomen
• REI #ForcesofNature
• Lift to the start line $10
• Final bits - new trainers & a jacket
• Waiting to hear back from a campaign I’ve applied for 
• Be in it to win it
• How I’m feeling at the moment
• Making adjustments to my backpack
• Taking apart my Raidlight backpack and adding it onto my Aura Backpack
• Tough Girl Team blog out
• New blog about what’s going to happen to Tough Girl Challenges
• What’s going to be happening to Tough Girl Daily
• Little jobs
• 3 New book winners from the April Competition!
• Goal for Patreon $500 before the trail
• Budget for the trail - trying to cost out food???
• The final push
• How are we in May?!?!
• The constant questions?
• Have I forgotten anything?!
• Plan to get everything done by the weekend!
• Have an awesome Monday!
• Thinking back to Lisbon - November 2017
• Living my dreams

Follow me on Instagram stories @toughgirlchallenges

Tough Girl Daily PODCAST! Sunday 15th October - Blog post - 4 Things The Women’s Adventure Expo Taught Me - By Emily Woodhouse

Show notes

Emily Woodhouse

@TravellingLine 

Adventurer | Entrepreneur | Writer | Cyclist | Mountain Rescue   

Be Yourself - Know Yourself - Challenge Expectations

Takeaways

1. I feel like an imposter… but I’m not

2. Even the “proper” adventurers are winging it

3. Thousands of social followers doesn’t stop you from being a person

4. Nothing beats doing things in person

TAKE AWAY: We don’t appreciate the things we do every day. They’re so much a part of our life that we forget they might be interesting to other people.

TAKE AWAY: Just have a go. Don’t wait to be perfect. Don’t wait to be qualified. Make it up as you go along, you just have to start.

TAKE AWAY: Behind each social media account lies a person just like me and you. Don’t forget that!

TAKE AWAY: Reader: if you want to become an adventurer, go on adventures.

Read the Blog Post here: - 

http://www.travellinglines.com/4-things-womens-adventure-expo-taught/

17th October - Crossing the Golden Gate Bridge & Making it to San Fransisco! 

• Having a productive day
• Applying for a campaign through Freestak (ISPO, Stance, Fori bars etc)
• Creating my video….
• 4 more podcasts uploaded
• 3 more to go!!
• By Wednesday all the podcasts will be recorded
• The final push… trying to stay focused and not get distracted
• Completing this project first
• Working with my PT - Chris Thomas
• Box jumps, hops, calf raises, hanging knee tuck, kettle bell swings, reverse prowlers
• Leg burn… brutal
• I need to share my new strength and conditioning program
• Patreon goal for April 104 patrons - $444 per month
• Goal for May $500 before I start the trail
• Food budget $100 a week for food?
• Re evaluation on millage at the start.. starting off with lower millage and building up to it gradually
• I like being in control
• I like being ahead of the game
• My personal development goals
• Training to failure
• Mastermind May Call - why I started the group
• Levelling up - why you need to surround yourself with people who can do that
• 2nd May - 100th episode - Cheryl Strayed
• Boosting the episode through Facebook - £10… £15
• 285,000 downloads… I need to average 27,000 each month to hit 500,000 by the end of the year
• Plans for my week - everything is scheduled in…
• What have I forgotten?
• Putting on weight…. love handles…
• Future blog posts - body, team, plans for while I’m away, how people can support me on the trail, what if, favourite podcasts
• Financial support - how to say it? how to ask for it?
• Don’t create - Document
• Have an amazing week - know what you want to achieve, be specific, add in breaks
• Watching - Losing site of shore - with Natalia Cohen - watch on Netflicks
• Julia Williams will be coming on the Tough Girl Daily Podcast!
• Getting to meet members of the Williams Family!!
• Only 30 more days of the daily podcast!!
• xx 

Tough Girl Daily - 25th May - #SummerBlogging #TribeThursday

• Summer Blogging (For patrons & Tribe members)
• Making it happen - thank you Rachel Goodard
• Plans for 2018 
• Year of The Tribe
• Wanting to do more
• Will people want to write blog posts
• Developing Tough Girl Extra
• Speaking with Gemma Smith
• 2 more interviews to do
• Editing or sunbathing….
• 27 degrees 
• Trying to build my base tan
• Not long to go now!!
• 3 more days of the daily podcast!!
• Plans over the next few days
• Plan for the start
• Meeting up with Becca
• Hair cut tomorrow!! (Donation to Little Princess Trust)
• Have an awesome day
• Come and follow me on Instagram stories @toughgirlchallenges
• Part 4 - 7 women 7 challenges coming out this Sunday the 28th May! 

Show notes

• Staying at a B&B
• Early breakfast
• Heading straight to the library
• Working with R.W. Connell - Journal time… getting men involved in gender equality
• Research into UN Women
• Thinking about my essay topic and linking it into the UN
• Thinking about doing an internship with UN Women and working in New York
• 5,000 word essay… still formulating ideals
• Academic wording….
• Getting my head around the academic language
• Being out of my comfort zone
• How much work I have to do 
• Week 2 is over!
• Scary how time is moving by
• Full on day of uni work
• Day 71 for the vlog…. issues with getting it uploaded to youtube…
• Plans for tomorrow
• I want to edit 7 women - 7 challenges!!! 
• Have an awesome Friday
• Big love xx

Welcome to the Tough Girl Daily Podcast which is where I share more of my life... 

The journey; the highs, the lows and what I’m learning along the way!

You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher! 

Feeling inspired day after day? 

You can do 3 easy things to help me continue to grow the podcast!

1. Subscribe to the podcast in iTunes, so you won’t miss a single episode

2. If you’re loving the podcast, please leave a 5-star review on iTunes! I read every single comment!

3. Share the podcast with your friends, especially if you think it could help them, and spread the #ToughGirlPodcast love. 

Your support helps me continue to grow the podcast and do inspiring things in this space! Already done all 3? You’re a rockstar! Thank you!

Want to do more?

Please become a Patron and donate a small fixed amount every month to help fund the runnings costs. 

LINKS!

✩ Twitter  ✩ Instagram  ✩ Blog/Website  ✩ FaceBook  ✩ TRIBE  ✩ Tumblr  ✩ Pinterest  ✩ Patreon  ✩ YouTube

Show notes!

Sunday 1st October

• Feeling more energised and ready to podcast daily again
• Wanting to go back and fill in the gaps for the TGDP (Tough Girl Daily Podcast)
• Sorting my life out day!
• Heading back to University
• Getting myself prepared and organised
• Reading Tim Ferriss - Tools of Titans
• Speaking with Alex Mason - for the TGP
• 1st October  - New Book Competition for Patrons!
• Wanting to go the Women In Adventure Expo
• Editing vlogs!!
• Shout out to Flynn
• 32 vlogs to go!!
• Meeting a friend for lunch
• Crossing things off my to do list
• Getting caught up with the women from - 7 women 7 challenges
• Wanting to start up Tough Girl Extra again
• Other goals I want to do
• Being a productive busy person!
• Not wanting to be busy
• Not liking the word balance anymore!!
• Looking forward to Monday

Tough Girl Daily - 20 May - #Wedding! #NewEquipment #Routines

• Productive morning
• Forcing myself to do work
• Making it happen
• Getting ready in 30 mins
• Chilled evening
• Super relaxing
• Making up things to do
• Go Pro HERO 5
• Ready to create some epic vlogs
• The sound quality….
• What to do?
• How to get the footage into dropbox
• My biggest concern
• Wifi in towns… good or bad?
• New Blog posts uploaded
• The importance of routines
• x

Follow me on Instagram stories @toughgirlchallenges

Tough Girl Daily Podcast

17th Sept - Chilling, editing, catching up with daily podcasts, emails & vlogs…

Alison Ingleby is a freelance writer, aspiring novelist and outdoor addict. She blogs about outdoor adventure, climbing, running and anything else that takes her fancy at Windswept Writing, and is still figuring out what her next big adventure will be.

A MASSIVE THANK YOU TO ALISON!! XX

Show notes

• Productive day - 2 podcasts edited!
• Anna Blackwell will be on the TGP tomorrow
• Jen Bricker - born with no legs- very fascinating story about how she overcame challenges in her life
• New Patrons - Seanna ? 
• Update post in the Tough Girl Tribe
• Comments from the tribe
• £1.53 a month
• Vlog 97 is key!
• Stopping the negative chit chat in my head
• What’s going to happen to Patreon?
• 1st day wanting to get hot and sweaty
• Sorry for the overshare!
• Front squats
• Catching up with Di
• Corporate Sponsorship 2018?
• Study tomorrow.. & Wednesday
• Hope you had an awesome Monday
• Tune in tomorrow for a new podcast episode & vlog!

Day 52

- Doing Nothing

- Editing the Ashley Hunt podcast (Focus on breathing, focus on you, being selfish)

- Digital Detox...

- Pottering

- Plans for tomorrow

(Sorry this was late!! Forgot to share it!!)

LINKS!

✩ Twitter - https://twitter.com/_tough_girl

✩ Instagram - https://www.instagram.com/toughgirlchallenges/ 

✩ Blog/Website - www.toughgirlchallenges.com/ 

✩ FaceBook - https://www.facebook.com/ToughGirlChallenges/ 

✩ TRIBE  - https://www.facebook.com/groups/ToughGirlTribe/

✩ Tumblr - http://toughgirlchallenges.tumblr.com 

✩ Pinterest - https://uk.pinterest.com/Tough101/ 

✩ Patreon - https://www.patreon.com/ToughGirlPodcast?ty=h

✩ YouTube - https://www.youtube.com/c/SarahWilliamsToughGirlChallenges 

- Gym Life

- Skype Calls

- Freestak

- ISPO - Munich

- Brian

- JoJo Rogers (7 women - 7 challenges)

- Training Plan from Chris Thomas

- To do lists

Show notes

• Awesome day?!
• Nothing booked in until 5pm
• Nightmare with finding vlog footage and getting downloaded
• Watch vlog 97 (from the Appalachian Trail) 
• Uploading Alex’s post to my website & Linkedin
• Soooooo time consuming
• Not achieving at the moment
• Feeling frustrated
• Speaking with Christine Armstrong for the Tough Girl Podcast
• Wanting to speak to real women
• Catching up with Rachel Wise from - 7 women/7 challenges
• Exciting news re WAEXPO
• Time for bed!
• Chat tomorrow - have an awesome day  

- Training for Appalachian Trail - 14.58 miles - 4 hrs 34 mins (20lbs)

- 40,000 steps! (20 miles)

- Charity Event - All male panel

- Epsom salt bath - amazing for recovery!

LINKS!

✩ Twitter - https://twitter.com/_tough_girl

✩ Instagram - https://www.instagram.com/toughgirlchallenges/ 

✩ Blog/Website - www.toughgirlchallenges.com/ 

✩ FaceBook - https://www.facebook.com/ToughGirlChallenges/ 

✩ TRIBE  - https://www.facebook.com/groups/ToughGirlTribe/

✩ Tumblr - http://toughgirlchallenges.tumblr.com 

✩ Pinterest - https://uk.pinterest.com/Tough101/ 

✩ Patreon - https://www.patreon.com/ToughGirlPodcast?ty=h

✩ YouTube - https://www.youtube.com/c/SarahWilliamsToughGirlChallenges 

Tough Girl Daily - 26th March - Happy Mother’s Day!

• Starting the day with 121 Coaching
• Marking the different area of your life out of 10
• Focusing in on one area to create SMART Goals
• Not telling people what to do
• What do you want to do with your life
• Recording Youtube video’s
• Sharing my podcasts on youtube automatically through Libsyn
• Youtube subscribers have grown from 100 to 360 with over 26,000 views
• 3 more videos to come out - Yorkshire Dales Walk, Day 1 of my 50 mile walk and Day 2 of 50 mile walk
• Answering questions for Katrina Megget’s blog - Climbing 40 volcanoes by the age of 40 www.katrinamegget.wordpress.com
• Trying something new
• Repurposing content 
• 4 videos recorded
• Answering blog questions for Dani from Mountain & Co
• Answering questions on starting a podcast
• Adding in the intro and ending to the videos
• Issues with exporting the videos to Youtube
• Conference Call 
• Doing it for free and asking for donations
• Plans for next week
• Getting back on Instagram stories!
• Having 13 interviews lined up!
• Interviewing 7 women for 7 challenges for Part 3
• Speaking with Cheryl Strayed on the 25th
• Re reading wild and getting my questions sorted for the interview
• Draw to win a copy of Catherine Mayers book on the 31st March
• Have an amazing Monday and be proactive!!!

x

Day 92

LINKS!

✩ Twitter - https://twitter.com/_tough_girl

✩ Instagram - https://www.instagram.com/toughgirlchallenges/ 

✩ Blog/Website - www.toughgirlchallenges.com/ 

✩ FaceBook - https://www.facebook.com/ToughGirlChallenges/ 

✩ TRIBE  - https://www.facebook.com/groups/ToughGirlTribe/

✩ Tumblr - http://toughgirlchallenges.tumblr.com 

✩ Pinterest - https://uk.pinterest.com/Tough101/ 

✩ Patreon - https://www.patreon.com/ToughGirlPodcast?ty=h

Feeling inspired week after week? 

You can do 3 easy things to help me continue to grow the podcast!

1. Subscribe to the podcast in iTunes, so you won’t miss a single episode
2. If you’re loving the podcast, please leave a 5-star review on iTunes! I read every single comment!
3. Share the podcast with your friends, especially if you think it could help them, and spread the #ToughGirlPodcast love. 

Your support helps me continue to grow the podcast and do inspiring things in this space! Already done all 3? You’re a rockstar! Thank you!

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Tough Girl Daily - Friday 10th March

#Editing #planning #DailyHabits

• Stayed in my PJs all day editing podcasts
• Focusing on the quality of the sound
• Batch editing
• Thank you Leah for your help with the show notes
• Needing to get help with the show notes
• Having an epsom salt bath 
• Heading to stay with Ellen from Rando Girls
• Eating chocolate & beetroot cake
• Appalachian Trail planning
• Have fun this weekend
• Follow along on Instagram stories @toughgirlchallenges
• Loading up my backpack with water… do I need a new backpack?

Tough Girl Daily Podcast

3rd September - The night before the big adventure!!

Tough Girl Daily PODCAST! Thursday 12th October - 2 New Interviews done!

Show notes

• Interview with Jen Bricker
• Catching up with Adelaide Goodeve
• Doing an introduction for the “Wild Show” 
• Check out www.SpartaChicks.com
• Check out Adelaide’s Newsletter
• Check out The Lilly Wild Show Podcast
• Reading and Patrons gifts
• Responding to e-mail
• Thank you Helen for the questions for Beth French
• Thank you Morgan for help with my to do list!
• Top tip for to do lists - Have a master to do list and a daily to do list
• “you know!”
• Vlog 98 uploaded (but not published!)
• We are up to vlog 69!
• 4 weeks since the Appalachian Trail
• Catching up with friends - Abbie & Lucy
• 45 e-mails down to 20!
• Early night
• 1st lecture tomorrow!
• Big love  - have an awesome day!
• XX