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Tough Girl Podcast

Tough Girl Podcast

By: Sarah Williams
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Summary

 The Tough Girl Podcast is all about inspiring and motivating YOU! I will be interviewing inspirational women from around the world, who've faced and overcome difficult challenges and situations, they will share their story, their knowledge and provide advice and essential tips for you to overcome your own personal challenges. Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Social Sciences
Episodes
  • Aisyah Rafaee - 2x Olympic Rower on Comebacks, Mental Strength & Redefining High Performance in Your 30s

    Aisyah Rafaee - 2x Olympic Rower on Comebacks, Mental Strength & Redefining High Performance in Your 30s
    May 19 2026
    In this episode of the Tough Girl Podcast, we're joined by Aisyah Rafaee – a two-time Olympic rower from Singapore who competed at the Rio 2016 and Paris 2024 Olympic Games in the single scull. After taking an eight-year break from the sport, Aisyah made the bold decision to return—qualifying for Paris 2024 as one of the oldest athletes in the field and redefining what it means to be a high-performing athlete in your 30s. Originally from Singapore and now based in Boston, USA, Aisyah grew up with four brothers and discovered rowing after being scouted during an indoor competition at school. With limited rowing culture and opportunities in Singapore, she carved her own path—training overseas in Sydney, qualifying through a fiercely competitive Asian selection process, and representing Singapore on the world stage. But her journey hasn't been linear. From struggling with pressure at her first Olympics to working with mental skills coach Hansen Bay, from stepping away from elite sport to rediscovering her love for movement, from fracturing her ribs a month before Paris to qualifying with just six months to go—this is a powerful conversation about identity, resilience, vulnerability, and growth. Now working as a HYDROW Athlete and Mental Performance Coach with 3HP Athlete Coaching, Aisyah shares insights on: Building confidence and resilienceLetting go of expectationsSeparating identity from performanceThe realities of returning to elite sport after time awayTraining and mindset during pregnancyWhy rowing is a lifelong sportHer philosophy of the 3Hs: Happy, Healthy & High Performing This episode is about trusting your timing, embracing new chapters, and asking yourself: Is this smart for me? Aisyah's story is proof that it's never "too late" to chase a dream — and that high performance can evolve with you. *** 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 AisyahBeing based in Boston, USAOriginally from Singapore Working as a HYDROW Athlete Working as a Mental Performance Coach3HP Athlete Coaching 2x Olympic rower in the single sculllCompeting at the 2016 and 2024 Olympics Learning to live a normal life outside of sports Growing up in Singapore with 4 brothers3 older brothers and 1 younger brotherBeing sporty and learning to be competitive Living a simple life and being raised by her mum after her parents got divorcedNot knowing where her mindset comes fromWanting to be the best version of herself Not being surrounded by high performance individuals Starting rowing, Singapore not having much of a rowing culture Getting scouted at her secondary school during an indoor rowing competition Singapore Rowing AssociationThe importance of hight in rowing 5'8 (173cm)and being tall for an Asian Woman Learning how to row on land with the ergo The challenges and continuing to show u to training Not enjoying it at firstGetting out on the water and spending more time in the water than on the waterThe lack of opportunities in SingaporeWhy the Olympics was not on her radar Wanting to be the best at it and wanting to represent Singapore Team sport (Netball) V individual endeavours (Rower)The South East Asia GamesRowing in a single scullWinning gold in 2013 and beating a 2x Olympian Quitting her job and training full time in Australian When the seed got planted about going to the OlympicsDeciding to go and train over in Sydney, Australia Building confidence and winning competitions Qualifying for the 2016 Olympics - the Asian Qualification Criteria for that cycle 16 countries competing for 7 spotsDealing with the pressure of going to the Olympics and being able to perform at the highest level The weight of expectation and not being able to perform Working with the mental skills coach Hansen BayThe power of letting go of expectations, facing the fear, how losing can tie into identity, building confidence and resilienceThe practical side of mental preparation Communication and trust Learning how to be vulnerable Why it took more than 1 session Taking an 8 year gap and what happened Trying to retire from sports and wanting to focus on her career2018 and deciding to do some soul searching and heading to the USA to work as a rowing coach in BostonMeeting her current husbandGetting into marathon running and thinking about trying out for the Paris Olympics2023 - visiting ParisThinking she was too old to row in the Olympics in her 30sHaving 6 months to qualify for the Paris Olympics Qualifying in April 2024 ...
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    47 mins
  • Lauren Roerick "Longway" – Thru-Hiking the World: PCT, HexaTrek & Te Araroa

    Lauren Roerick "Longway" – Thru-Hiking the World: PCT, HexaTrek & Te Araroa
    May 12 2026
    Lauren Roerick, known on trail as Longway, is a long-distance backpacker, filmmaker, and outdoor educator who has hiked across North America, Europe, and Oceania. From the Pacific Crest Trail to New Zealand's Te Araroa, and becoming the first North American woman to thru-hike France's 3,034 km HexaTrek, Lauren shares her adventures and the lessons they've taught her. In this episode, she talks about stepping into the world of long-distance hiking in her 30s, navigating challenges on remote trails, making decisions in the moment, and learning to trust herself. Through her storytelling and filmmaking, Lauren inspires women to build confidence, resilience, and a deeper connection with the outdoors—proving that it's never too late to take that first step. *** 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 LaurenLong distance backpacker and film makerCurrently in California, but normally based out of Vancouver, CanadaHer early year growing up in a small city in Southern Alberta called LethbridgeNot getting into backpacking until her 30sPlaying a lot of sports, being a gymnasts, playing rugby and doing jujitsu What changed in her 30sA walk in the books by Bill Bryson - the classic thru-hiker read Having the courage to take the step to make her dreams come trueWhy the first step is the hardest You get one life….Being willing to sacrifice the other things What's really important to youSupport from family March 2020 and being on the trail when the pandemic started Moving in with her mum in Southern California for 4 months Making the decision to leave the trail Why it wasn't an easy decision to make Heading back the following year (2021) and not knowing if she would get the chance to hike againBeing made redundant after 6 months Finding a southbound permit for the PCT at the end of June Being drawn to hike on long trails Making life long friendships and building community while hiking Starting to document her hikes as soon as she startedVlogging for THE TREKBeing a documenter - but not having experience in vlogging Her biggest challenge while being on the PCT The fires, the weather and needing to adapt to the trailMaking the decision to fly to Colorado to hike the Colorado Trail Doing back to back hiking since 2023Wanting to make a career out of this Needing to go all in Deciding that it was ok to be tiredHer love for the trailsTaking things a little slower when you need to Finding a balance that works for herDeciding to hike the HexaTrek Choosing a trail off the beaten track Not speaking French HexaTrek is a 3034 km hiking trail, connecting 14 of the most beautiful nationals parks and crossing France from the Vosges to the Pyrenees.The people on the trail Wanting to make more solo decisions and building those skillsMaking decisions when you don't have good options Trusting her gut and intuition Learning acceptance while on the trail Thoughts on the Hexatrek and why it's not a beginner trailSpending 4 months on the trail (121 days)Feeling strong and fit at the end of the trailHaving 3 months before heading out to New Zealand to hike the Te Araroa Trail Heading NOBO on the TA - starting in Bluff and heading to Cape Reinga (the non traditional way)Highlights from the trail and why it's such an interesting trail The hut system in New ZealandWhy it's not just about the hiking The logistics off the trail - and why it was frustrating The lessons learned from hiking the TA Changing from a purist hiker to a hike your own hike, hiker.Making it her own adventure, doing side quests and making the adventure unique to herSharing her stories online and hiking while being observed People expectations of her while hiking Figuring out what works for you Hiking in Georgia - and loving it!Transcaucasian TrailNutrition and food while on the trailEating the same food day after day and being ok with itWearing trainers on the trial Hiking Plans for 2026Hiking with a group of content creators - The Drakensberg Grand Traverse, South Africa Working with Jack Wolfskin The Wolf Trail Being booked out until October Feeing excited about the future Advice and tips for new hikers - the tropics that should be talked about meDon't get overwhelmed by the whole trailHow to connect with Lauren onlineFinal words of advice for women to step outside their comfort zone It's okay to want things for yourself. It's okay to prioritise yourself and your dream - even it that sometimes means putting them ahead of other people's ...
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    43 mins
  • Paula McGuire – Stroke, Autism Diagnosis & Why She's Still Saying Yes to Adventure

    Paula McGuire – Stroke, Autism Diagnosis & Why She's Still Saying Yes to Adventure
    May 5 2026
    In this Tough Girl Podcast EXTRA episode, we catch up with Paula "Must Try Harder" McGuire — author, speaker, triathlete, wing-walker, double TEDx speaker, mental health ambassador… and proudly, a trier. Based just outside Glasgow, Paula has been adventuring since 2015 and has built a reputation for trying something new every day — including completing 366 new experiences in 2020. But the years since we last spoke have brought extraordinary challenges. Paula shares openly about being diagnosed as autistic at 44, having a stroke at the end of 2021 and developing epilepsy, going through a divorce after 15 years of marriage, losing her home to a flood, and navigating post-stroke fatigue — all while spending six months in enforced van life. We talk about how adventure supported her through the hardest moments, how her neurodivergent brain fuels her love of planning and trying, and why you don't need to be the best at something to enjoy giving it a go. Paula also reflects on writing her book Adventures for Bored Adults (commissioned by Penguin), rediscovering her love of swimming, and learning acceptance in the face of uncertainty. Honest, funny and deeply human, this conversation is about resilience, identity, and continuing to say yes — even when life doesn't go to plan. *** 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 PaulaBeing based just outside of GlasgowBeing adventuring since 2015TGP Episode Working as an electronic note taker and captioner for deaf peopleTGP Extra Episode 6 years since we last spoke How things have changed over the past few years in quite negative ways before eventually turning to a positive thing In 2020 trying something new every day 366 new things (leap year!)Starting off the year really positively How it became an adventure in creativityFeeling exhausted after the year was over What that the last few years have taught her Figuring out her place in the world of adventure Being ready to relax Social media not coming naturally to her Struggling with the negativity of social media Paula has tried hard enough - Paula is done.Being diagnosed with Autism at 446 months of enforced van life (November 24 - May 25)At the end of 2021 having a stroke and developing epilepsy Her husband leaving her after 15 years and going through a divorce Losing her house after a flood One thing after another Feeling that the universe had turned against herFeeling very luckyBrain tumour??Start to prepare for Paula last Christmas Moving on with a stroke and the potential for more strokes in the future How the adventures from before really supported herReminding herself of things she achieved, things that she'd failed at and survivedAdventure and acceptance Continuing to do fun things A to Z of AdventurePost stroke fatigue Not sticking to things - buying all the gearGetting the most mental stimulation in the trying Wanting to be the person who tries it all Her love for swimming and going back to it again and againHer neurodivergent brain - the planning, the execution, the reflecting Being butterfly minded Why you don't need to be the best at everything to enjoy having agoCoping with how your brain works How her entire life has become clear after her diagnosisAdvent(ure) Writing a book commissioned by PenguinBook: Adventures for Bored Adults: Games. Challenges. Activities. Treats.How to connect with Paula on social mediaSupporting people with mental healthAdvice for women going through lots of challenges Social Media Website: www.paulamusttryharder.co.uk Instagram: @pmusttryharder Facebook: @pmusttryharder
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    45 mins
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I love this podcast and would wholeheartedly recommend following there is something for everyone! Whether you want to listen to cyclists, hikers, swimmers, rowers, mums, grandparents, every time that I listen I’m inspired and have more ideas and gets
Me one step forward in my own adventures.

Inspirational and amazing

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