Girl. Woman. Athlete.

In this episode Sophia is joined by Christchurch based physio and whaka 100 winner Mary Gray. Mary shares her journey from racing internationally in her late teens, taking some breaks, dabbling in triathlon and multisport and coming back to mountain biking. She shares tales from when races went wrong to how it all came together for the recent whaka 100 win and also how she came back from a serious concussion in her 20s. We also talk about puberty and how for all of us its such a strange time. Mary reflects on the impact it had on her, like many girls, her athletic performance dropped for a few years but this is all part of the process. What advice would she give to her younger self? If you look after yourself through that time, you’ll come back stronger.Thanks Mary for being on the show!Thanks to Further Faster for sponsoring and Flow Kayaks for the support.

Tune in to an exciting, inspiring, comedic and sometimes horrifying race review with two amazing athletes: Kirsten Cluley and Em St John. Tour te Waipounamu is a once every 2-year bike packing race that journeys 1300km from tip to tip of the South Island of Aotearoa New Zealand. It took place from the end of January to start of February in 2026 and my guests were one of less than 50 people who completed this 10 day race! It's an impressive feat and I'm sure you will love this episode!

This episode’s guest is Jenny Boomen, retired teacher, grandmother to five children and avid wing foiler! Jenny is keen to get more women out on the water to enjoy this fantastic sport. It's time at the beach, good for your strength, a way to learn something new and a fabulous way to make new friends. Jenny shares her journey into wing foiling - and what it is for those of us who don't know! We talk lifelong good habits & the ones she's adding to continue wing foiling into her 70s and 80s.

In this episode Sophia is joined by 22 year-old Molly Spark. She's a household name in the multisport community having competed in 8 expedition adventure races and reported on the Coast to Coast 2026. Molly shares how she got into adventure races, what it was like taking that first plunge into multi day events and the lessons she's learned. She's had to bounce back from injuries and a RED-S diagnosis and her approach to rest and resilience has something we can all apply to our lives!

In this episode Sophia shares some highlights from the sporting world going on in the last few weeks and challenges that are happening in March that you can get involved with. The Guest this week is Georgie Kirkland, founder of Christchurch based womens board sport community the Indy Project. We talk about how Georgie got into skate boarding and how she's supporting many other women to give it a go to! Georgie is also an entrepreneur, she's starting a resource sharing company called Boz That!

In Episode 38 Sophia is joined by endurance athletes Bronwyn Harris and Emily Trevail to discuss all things Kathmandu Coast to Coast. Bronwyn took on her first two day event, dealing with the course change due to heavy rain and Emily had her debut in the longest day, seeded in 5th position. We discuss how race prep went, execution, lessons learned, highlights on course and why we think the multisport community is amazing!

In this episode, a Coast-to-Coast pre-race special, Sophia is joined by Simone Maier. Simone is a phenomenal athlete, having competed as a professional triathlete doing Iron Man races before finding multisport here in New Zealand and getting in to Adventure Racing. She's raced all over the world! We talk about what movement is for her, the importance of eating well and how she manages the pressure when racing. She's got tips galore for anyone getting ready to race in the Coast to Coast.

Eeek it’s 3 weeks till the Kathmandu Coast to Coast. Sophia shares some updates on her training as the start date draws nearer and nearer. Back in November 2025 Sophia interviewed Naomi Cranston. She’s an adventure lover and an athlete who juggles the demands of shift work in the Emergency Department. You’re going to hear how she, in her words, went from being a kid picked last on the sports team line-up, stumbling into a love for running, found surfing whilst doing a year of study in Hawaii and, on a move to the South Island, fell in love with even more backcountry sports! She's an exceptionally humble athlete with lessons we can all learn from!

In this episode Sophia is joined by Jodie Fa'avae. Jodie shares her life experiences and the tricks she learnt in order to make that important time for herself in the outdoors throughout every stage of life. From being the 7-year downhill mountain biking champion in her 20s, raising three active children to lining up for the Coast to Coast aged 50, Jodie has years of wisdom and stories to share that are insightful for all!

In this episode Sophia is joined by Jess Lamb, a plant based ultra runner with a passion for environmental protection. We talk about the journey Jess is on, the lessons she's learning with how to fuel for endurance events whilst minimising waste and some ways that sport lovers can make a difference with groups like Athletes for Nature.

This episode is a special GODZONE Chapter 12 race recap. Sophia is joined in the studio with Holly Weston and Abby Pagel to talk all things race prep and then race debrief. Chapter 12 has been called the toughest race yet - tune in to find out how these girls endured one of the worlds most challenging multi-day adventure races.

Sophia interviews Fleur Pawsey, a Coast to Coast longest day winner and someone who's competed in the event 14 times. She came dead last the first time but came back for more and surprised herself with how good she got over the years. Fleur is a humble athlete whose let go of the competitive side of multisport and adventure racing, she shares what she's learnt and how that helps with the adventures she enjoys now. Her main focus is bikepacking with the Tour Te Waipounamu next on her horizon.

In this episode Sophia interviews Vicky Havill. Vicky is a trail runner, a coach, a mother, a wife and one of the 1% of people who are diagnosed with epilepsy here in New Zealand. Vicky shares her journey into trail running, thanks to a friend who invited her on a trip and what an impact this had on her life. She didn't foresee epilepsy, something she was diagnosed with in her 30s, and she shares the battle to get a diagnosis and the mental battle to decide to continue to run on the trails!

In this episode host Sophia give a short race recap from the Crater Rim Ultra (53km!) and some tips from fellow trail runners based on questions from the GWA community. My guest this week is Moira Calley, a New Zealand Black Dragon in the breast cancer division. She tells us why dragon boat racing is more than a sport for breast cancer survivors and why aging is a privilege.

In this episode I'm joined by President of the New Zealand Mountains Guide's Association, Adventure racer and Coast to Coast winner (1990), Anna Keeling. Movement has defined her career and her life. Her passion for the alpine environment has allowed her to support many others in achieving their dreams by reaching incredible summits. However, Anna shares how the mountains have taken from her too. We talk about what it takes to be a Mountain guide and hopes for diversity in the sport too!

Deborah Lynch must be the only endurance athlete who's described themselves as a cat who'd love to lie on the couch if it weren't for all the training she has to do! Having a conversation with Deb about all things sport was super fun. She's had a journey to get her groove with her kayaking (which yes, gave me a lot of hope!) and she's learnt heaps during her racing years from elite triathlon to multisport, listening to her body and focusing on having fun. Join us for this inspiring conversation!

My guest this week is Georgia Murty, a woman who's dabbled in plenty of sports! She shares her journey from childhood playing cricket and representing her state in AFL (Aussie rules football) to where she's at now, loving being a member of a Surf Life Saving Club and working towards long distance swimming goals (without a wetsuit!). Georgia works from home and we talk about the challenges of getting the balance right and how easy it is to compromise on moving the body!

This is an extra special episode! I interviewed Bronwyn Harris in August 2025, a woman whose mental resilience and lust for life is truly inspirational. Bronwyn and her family received the worst news when she was given 18 months to live due to stage 4 ovarian cancer. She now has a longer prognosis and will take that and more! She talks about her cancer symptoms, her chemotherapy and ongoing treatment journey as well as how she's fighting for health and fitness for women every where!#ovariancancer #multisport #personaltrainer #coasttocoast #womensupportingwomen #womeninsport #fitnessjourney #health #womenshealth

Join me in conversation with Danielle Donaldson, Wanaka-based middle-distance triathlete (70.3 Iron Man), to hear our conversation on everything triathlon, health and Taylor Swift! We had so much fun recording this (our second attempt) and I know you'll love getting to know Danielle as she shares her journey to taking tri to the next level, navigating the mental health challenges of her 20s with a late ADHD diagnosis at the age of 27 and how the movement she chooses is all about rhythm!

In this episode Sophia is joined by Anna Scheirlinck, operations manager at Christchurch's latest climbing gym Boulder Co., she's also team leader for Alpine Rescue Canterbury and she's a ski guide amongst so much more! Listen to find out how Anna got into these sports, how she learnt to ski at 30 and get to know the sort of woman that thinks its would be rude not to share some of the skills she's learnt doing incredibly cool things all over the world.

In this episode Sophia is joined by Anita Kerr, a self-proclaimed procrastinator, night owl and someone who has committed to moving every day for a whole year not once but twice. Anita share's her journey with movement as an IT professional. Also in this episode Sophia shares some reflections on an exhibition of Physical Freedom in Milan, and how work needs to be done to remove the barriers to exercise in society.

This episode Sophia is joined by the wonderful Emily Trevail, the winner of the 2 day Coast to Coast in 2025! She has a contagious love for getting out into nature and adventuring. Listen to our interview where she shares her journey, what it took to win the 2 day Coast to Coast and what she's got lined up next.

This week my guest is Stacey Niao, an athlete who's performed at that high performance level for not one but two sports. She who will no doubt inspire listeners with her passion for giving back (her voice is a little raspy from all the coaching!) and the commitment she's given to sports. She's embarking on a PhD to delve into the challenges of staying culturally connected when overseas, something she's experienced first hand when she headed to the states as an 18 year-old maori wahine.

Join Sophia for another episode. This time we have Heidi and Bella, University students with a passion for the outdoors and building community! They've just started Girls Outdoors, a club that aims to bring girls together over sports and adventures. Tune in to hear how these two came to start such a cool club and the journey with movement they have had.

This is my mothers day special! (Mothers day was on 11th May in New Zealand so releasing this on the 15th counts right?). Join me for this extra special interview with one of the most inspiring women I know. She doesn't let a neurological disorder hold her back as she knows how important exercise is for her mental health. My mum drilled into me that positive mental attitude can get you through almost anything and after listening to this interview I hope we get the whole world singing it!

This episode we hear from a little adventure host Sophia has been on. It didn't go to plan but it was beautiful! This episode's guest is Holly Weston, a lawyer and an adventure racer. She's gone through the grind, been through the highs and lows and knows what it takes to adventure race. This episode was recorded in January 2025 before she took part in the first Magnificent Adventure Race in Aotearoa New Zealand - make sure to look it up!

Sophia is back with a little update from the Girls on Gravel bike ride with the North Canterbury Cycling Club before this episode's interview. Samantha Chapman is the guest this week, a community builder in Christchurch's cycling scene and a Buddhist who's recovering from back surgery. Samantha has done sports all her life but now the goal posts have moved. Tune in to hear more about Sam's life, her experiences with back surgery and the wonderful insights and inspiration she shares with us.

This episode Sophia is joined with Julz Christie. Julz is one of the core members of the Further Faster team and has had quite the life of adventuring and supporting adventurers. She knows how tough it is it reset your expectations after a big injury, she unfortunately lost the sensation in one of her legs after a traumatic mountain biking accident in her 30s. She was told she might never walk again but she didn't take no for an answer and now she has some big scary goals she's working towards!

Back in the studio after a holiday, Sophia shares how much fun she had taking her brother trail running. In this episode Sophia's interview is with Dr Joyce Yager who has a fantastic outlook on all things movement. She shares her journey with movement, its importance to her mental health and how she's recovering from a double mastectomy. This interview was recorded in December 2024.

Sophia and Chelle debrief on the Coast to Coast multisport race that took place on the 7th and 8th February 2025. Chelle competed in the 2 day event as the mountain runner in team Toast to Toast and Sophia in the Longest Day. What an event it was - hear how it went and our tips and tricks for anyone thinking about the race in the future!

Sophia reports back on the final days preparation fro the Coast to Coast. Sophia and several of the guests who've been on the show will be competing in this multisport endurance event taking place on the 7th & 8th of February. We also have the second part of the interview with Emma-Jane, if you didn't listen to episode 12, please do! Emma-Jane is an inspiration, a woman who's survived a life many of us cannot imagine and talks about how cycling saved her life. We cover themes of domestic violence, rape and addiction to warn listeners who require a trigger warning.

Sophia has an update on her preparation for the 2025 Coast to Coast New Zealand's multisport championship. Her update isn't positive - does anyone have a kayak to spare? This weeks guest is Emma-Jane, an endurance cyclist who battles PTSD and who is celebrating seven years of sobriety. She is one of the most inspiring people Sophia has ever met. Emma-Jane left behind a life many of us could never imagine and shares how cycling saved her life. This episode is Part 1.

Happy New Year! We start this episode with an update from Chelle Brouwer (Episode 5) who set herself the goal of running 50km in 2024 and we hear how that went. Then we have an epic interview with one of New Zealand's gold medalists, Olivia Brett. She's the 23 year old kayaker who's love of sport and commitment to it is infectious. Hear how Olivia made her Olympic dreams a reality, by realising the best version of herself!

This week Sophia reviews the Further Faster Classic River Race which sadly did not take place on the Waimakariri followed by an interview with Rosie Rhodes. Rosie founded Freedom Fitness and has competed in multisport and kayaking throughout her life. She shares her journey, her wisdom and some great concepts - like - shouldn't we all be training for our old lady bodies? Enjoy!

This week Sophia is joined by Dr Wendy Sweet from My Menopause Transformation. Wendy has had a long and exciting career in the fitness industry, being a Pioneer of the Personal Trainer movement and taking part in the early Iron Man competitions in Auckland. She moved into Academia in her 40s, embarking on a PhD to look at Womens health and sports, particularly the effect of lifestyle choices through the menopause. She now runs her own business that helps women thrive from peri to post menopause.

Sophia is back on warm ground and trying to get back into the training plan for the Coast to Coast which is every so quickly approaching. Being interviewed this week is Andrea Solzer, a busy mother of three who has a lifelong passion for artistic swimming. New Zealand has never had a masters artistic swimming team but that all changed recently and you'll find out more in this episode!

Your host, Sophia, is in Antarctica and using the cold conditions to have some snowy training sessions. This week’s guest is Josie Dixon, a PhD student with a love and talent for all things sport. Josie shares her story recovering from Relative Energy Deficiency in Sport (RED-S) and an eating disorder which led to her losing her period. Listen to learn more and hear why we should all be celebrating our periods! 

Sophia shares race highlights from the Wanaka Multi Sport Challenge which took place on the 19th October. This weeks guest is Chelle Brouwer, a runner who started with reluctantly running 3km during her outdoor education degree and is now training for a 51km trail run on New Zealand's Paparoa Track. Chelle shares her experience with PTSD and how that's impacted her ability to do certain sports and what that looks like for her when she has to face her fears!

Sophia's finally joined the Down River Kayak Club here in Christchurch, and she's been out racing with the Leeston Cycling Club. Sport is all about community! Guest this week is Em St John who shares her journey with movement, her love of cycling and the challenges she's got lined up for herself.

In Episode 4, Sophia shares a training diary as she prepares for the 2025 Coast to Coast. It's a day that brings joy but not quite all the activity that was expected. This week's special guest is Laura Bonner, an irish gal who's not longed moved to Christchurch but has thrown herself into challenge after challenge. Laura calls herself average but after listening to this episode I am sure you'll agree that she is anything but!

There's a short update from host, Sophia, who's had another fall whilst out trail running (it happens a lot!). This episodes interview is with Dr Penzy Dinsdale. Penzy talks about seeking that work/life balance, a love of getting out into nature and shares details of her epic 85 day traverse of New Zealand's Southern Alps that will have listeners reaching for their hiking boots.

Sophia shares the fun and games of learning to kayak over the New Zealand winter. Nothing ever goes exactly to plan but that is where the growth is right? She's then joined for a chat with Lottie, mum of two, who is finds peace in her busy life with Kung Fu.

Welcome to Girl. Woman. Athlete! In this first episode, you'll meet me, your host, Sophia and learn a little about why I've started this show. Then we'll get straight into a wonderful conversation with Hubertien Wichers, a mountain running champion who didn't get serious about running until she was in her late 30s and had two kids!