Tough Girl - Daily Podcast - SEASON 2

• Gym session this morning following my S & C program
• Skype calls with the Tough Girl Tribe
• Not eating enough - ahhhh
• Being distracted by things which were not on my to do list
• Updating my Patrons list on the website
• Adding a Tough Girl Daily Page on the website
• Getting more Patrons - 71 patrons and breaking though the $300 mark
• Added new recommendations onto my website
• My new walking poles!
• Skype interview with Anne Maria Watson (2nd women to win MDS in 2015)
• Being interviewed for another podcast - sharing more about the tough girl podcast and my mission

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

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!

• 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.

• New week - New start!
• Speaking to Bex from www.loveherwild.com
• Working out with Chris Thomas
• Wirral Cryotherapy
• Doing one thing at a time
• New blog posts uploaded re training for Appalachian Trail
• Updated Patreon goals - New target $333
• Watching Bigfoot on Youtube about his Appalachian Trail hike
• New equipment ordered - Therm-a-Rest NeoAir XLite Sleeping Pad & Black Diamond Trekking poles
• New to do list for tomorrow!
• Justine Curgenven coming on the Tough Girl Podcast tomorrow!
• Tips for Valentines Day tomorrow!
• Come and say hi on twitter @_TOUGH_GIRL
• Check out the website www.toughgirlchallenges.com

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

- Training Walk! With Rando Girls (Ellen & Amar)

- 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!

- 1st corporate speaking gig of the year!

- Trains - Trains - Trains!

- Ambitious Ladies Networking Event- 22nd February

- Check out my sister - Caroline! http://www.raisethebarlifecoaching.com

- Check out Singers Secret!

- Final day at ISPO in Munich!

- Interviews with The North Face & Columbia

- Catching up with Cathy O'Dowd

- Flying back to London

Links

- Listen to Cathy on the Tough Girl Podcast as she shares more about her Everest Adventure!

Cathy grew up in Johannesburg, South Africa, as a child she was not sporty and labelled herself as an academic. As a shy person, she embraced rock climbing at university and during this podcast we learn more about Cathy, her drive, and how she went onto become the fist women to climb Mount Everest from both sides!

- Click HERE!

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

https://itunes.apple.com/gb/podcast/tough-girl-podcast/id1024977070

https://soundcloud.com/toughgirlchallenges/tracks

http://www.stitcher.com/podcast/tough-girl-podcast

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/x

✩ 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

- 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