Broads: The Bold & Badass Fitness Podcast for Women

Struggling with motivation, confused about how much cardio you need, or wondering if lifting weights will make you bulky? A lot of women are told the answer is more cardio, stricter dieting, and more discipline, but those are often the exact things keeping them stuck. In this Broads episode, we talk about why motivation isn’t the thing that keeps you consistent, why protein is the nutrient most women are missing in their diet, and how much cardio you really need when it comes to building strength and improving body composition.  If you’re training hard but still feel unsure what actually works or worried you’re doing the wrong things in the gym, tune in. What's Discussed: (03:33) What to do when you get injured and how to keep training instead of quitting (08:35) How much cardio women actually need (09:26) Daily walking as one of the most underrated tools for fat loss and stress (11:30) Why low protein leads to cravings, fatigue, and muscle loss (15:06) Motivation vs self trust and what actually keeps you consistent (21:17) Why belly fat shows up in your 40s and the hormone shifts behind it (24:32) The truth about “toning” and why women don’t accidentally get bulky BroadsCOACH: Head to broads.com/join and apply for BroadsCOACH. Check out more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara

According to Journal of Clinical Medicine, roughly 62.3% of women report experiencing pain around the back or neck and limb areas.  Most of us have accepted the pain as a normal part of life that just happens in our thirties, what comes with having kids and part of aging. Broads coaches have observed that that happens when women have been conditioned to stay small, move less, and treat their bodies as something to shrink rather than something to build. The women who start strength training do not just get stronger. They get their energy back, their pain starts to ease, and have more confidence to move their bodies.  The goal is no longer to tone the muscles but to chase how to finally feel good with their bodies. We dive deeper into this in the latest episode of Broads with Taylor McGee and T-Ferg, two coaches in the Broads Coach Program who have spent years helping women unlearn the myths of the fitness industry and build something real instead. We also discuss why imperfect action breeds motivation and what actually gets women to show up consistently, why the perfect time to start does not exist and why messy is better than waiting. Taylor McGee is a Philadelphia-based certified coach with seven years in the fitness industry. T-Ferg is a Denver-based coach with over ten years in and around movement and strength. Together they bring a clear-eyed, no-nonsense perspective on what women actually need, not just in the gym, but in how they show up for themselves and for their clients every single day. What's Discussed: (03:20) Why pull-ups are one of the most powerful things a woman can build (08:45) How celebrating your wins without a "but" changes everything (12:10) Why confidence and ego are not the same thing & how women were conditioned to confuse them (18:30) The toning myth: why the word was designed to keep women small  (24:15) Why motivation is a myth and what actually gets you to show up consistently (31:40) How to start so small that showing up becomes inevitable (38:20) Why the perfect time to start is always right now especially when life is messy (44:10) What a coach actually does for you that a workout app never can (51:25) Why real results take five years and why that should excite you, not scare you (57:30) What taking up space actually means in the gym and in your life Thank You to Our Sponsors: BroadsCOACH: Head to broads.com/join and apply for BroadsCOACH. IM8: Use my code TARA at checkout to save 10% on your first order at https://im8health.com/   Find more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app   Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Taylor McGee: Instagram: @taylormcgeefit Facebook: Taylor McGee Fitness Website: https://taylormcgeefit.com/online-coaching Broads app link: https://www.broads.app/coachtaylormcgee Check out more from Taylor Ferguson: Instagram: @your.wellness.barbie Tiktok: @taylor_melissa_ Broads app link: https://www.broads.app/coachtaylorferguson

You’re stuck at the same weight on your squat or bench, so you assume the answer is more reps, more volume, more grind. But piling on more work without fixing the weak link is exactly how you stay stuck. In the latest episode of Broads, I break down why your core’s job isn’t crunches, why knees cave in your squat, and how Bulgarian split squats force your glutes to finally do their job. And when your hips shoot up in your deadlift, I unpack what that says about your hamstrings and how to fix it so your strength actually shows up at lockout. Fix the weak link, and the lift follows. What's Discussed: (03:22) Why doing more squats won’t fix a squat plateau (05:03) Bulgarian split squats fix knee cave and glute weakness (08:27) Paused bench press builds strength at your sticking point (11:52) RDLs fix weak deadlift lockout and hip hinge issues (12:26) Why squatting your deadlift limits hamstring strength (15:33) Press more than you pull and your shoulders pay (18:40) Your core’s job is resisting movement, not crunching (22:56) Accessory work fixes weak links and prevents injuries Check out more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Head to https://www.broads.app/broadscoach and apply for BroadsCOACH. Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara

You’ve been told perfect form prevents injury and rounding your back will ruin your spine. But what if the real problem isn’t the movement? What if it’s fear, outdated advice, and expecting your body to heal like it’s Amazon Prime two-day shipping?  We dive deeper into this in the latest episode of the Broads Podcast with strength coach Dr. Susie Spirlock.  We also chat about why “perfect form” doesn’t exist, how to return to lifting after injury or chronic conditions like POTS and hypermobility, and why strength training is non-negotiable for women heading into perimenopause and beyond.  Dr. Susie Spirlock is a Doctor of Physical Therapy and strength coach with a Bachelor of Science in Exercise Science. She is Barbell Rehab Method certified, Precision Nutrition Level 1 certified, and a Pain Free Performance Specialist. She provides online rehab and fitness coaching and serves as an instructor for the Barbell Rehab Method. What's Discussed: (08:44) Why “perfect form” doesn’t exist and how anatomy shapes technique (10:15) Gradual exposure to load and why rounding your back isn’t automatically bad (12:08) Fear of lifting heavy and how graded exposure reduces injury anxiety (14:00) Why fear predicts pain more than tissue damage after injury (18:25) Junk volume, overprogramming, and how smarter structure drives results (25:03) Why lifting advice from doctors lags 10-15 years behind research (32:26) Strength training, menopause, and what happens to bone density if you don’t lift (48:43) Clickbait rehab content and how to spot black-and-white misinformation Check out more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Head to https://www.broads.app/broadscoach and apply for BroadsCOACH. Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Dr. Susie Spirlock: Instagram: @dr.susie.squats Tiktok: @dr.susie.squats Youtube: @dr.susie.squats Facebook: @dr.susie.squats

Rest periods are one of the most ignored parts of training, and they’re often the reason you’re exhausted but not actually getting stronger. This episode of Broads is about removing the guesswork. We break down what rest periods do, why more sweat doesn’t equal better results, and how mismatching your rest to your goal can stall progress without you realizing it. If your lifts feel inconsistent, your workouts feel randomly hard or way too easy, or you’re spending forever in the gym without seeing results, your rest between sets might be the missing piece. That’s what this episode is all about. What's Discussed: (00:48) Why rest periods are an overlooked driver of strength and muscle gains (03:25) ATP, creatine phosphate, and what actually recovers between sets (05:03) How rest determines strength, hypertrophy, or endurance outcomes (06:51) Why heavy lifts require three to five minutes of rest (07:46) Using shorter rest to create metabolic stress for muscle growth (09:13) How short rest trains fatigue tolerance and muscular endurance (10:52) What breaks when rest is too short or too long (15:41) Why timing rest separates training from random workouts Head to https://www.broads.app/broadscoach and apply for BroadsCOACH. Check out more from Broads: Website: https://www.broads.app Check out more from Tara LaFerrara: Website: http://taralaferrara.com  Instagram: @taralaferrara  @broads.podcast Youtube: https://youtube.com/@TaraLaferrara

A lot of women are stuck in a cycle of eating less, pushing harder, and starting over every Monday, only to feel more frustrated each time. The surprising part is that this isn’t a lack of discipline, but a predictable outcome of years of under-eating and following advice that was never built for women’s physiology.We dive deeper into this in the Broads podcast with Finley. We talk about why intermittent fasting often backfires for women, how sugar cravings are usually a fueling issue, what chronic under-eating does to your metabolism, and what sustainable nutrition actually looks like without diet culture noise.Finley Amato Funsten is a nutrition and strength coach, the founder of Unfuck Your Diet, and the owner of MADabolic Charlotte. Her work focuses on evidence-based nutrition, behavior change, and sustainable training practices.What's Discussed:(05:53) Diet Coke, aspartame safety, and why fear-based nutrition science still sticks(07:12) Why intermittent fasting often backfires for active women hormonally(09:04) How hunger hormones adapt when breakfast is skipped for years(11:04) Why named diets fail women by ignoring physiology and skill building(14:32) Skinny culture’s return and how wellness marketing keeps women shrinking(19:20) Sugar cravings explained through protein and fiber deficiencies(24:39) Why detoxes and cleanses don’t work the way people think(32:03) Chronic under eating signs including low energy, poor recovery, and cycle disruptionCheck out more from Broads:Website: www.broads.appInstagram: @broads.podcast @broads.appCheck out more from Tara LaFerrara:Website: http://taralaferrara.com  Instagram: @taralaferraraYoutube: https://youtube.com/@TaraLaferraraCheck out more from Finley Amato Funsten:Website: https://unfuckyourdiet.coInstagram: @unfuckyourdiet Check out some of Finley’s favorite accounts for nutrition, fitness, and real talk:Tara LaFerrara: https://instagram.com/taralaferraraSheridan Skye, MSc: http://instagram.com/sheridanskyefitBeth Wilkas Feraco: http://instagram.com/bethferacofitnessAmanda Howell, MPH: http://instagram.com/amandahowellhealthJessica Knurick, PhD: http://instagram.com/drjessicaknurickDr. Stacy T. Sims: http://instagram.com/drstacysimsKate Lyman, MPH: http://instagram.com/klnutritionJordan Syatt: http://instagram.com/syattfitnessLayne Norton, PhD: https://www.instagram.com/biolayne

Training harder and moving faster doesn’t automatically make you stronger, especially when your progress has stalled. For many women, the real issue is that reps are rushed, stimulus is cut short, and effort looks intense without actually driving adaptation.We dive deeper into this in the latest Broads Podcast solo episode. We also chat about why slowing down builds more strength, why rushing reps makes people feel weaker than they should, why you are actually stronger during the lowering phase of a lift, and how tempo training works best when used strategically instead of everywhere.If your workouts feel hard but your strength is not moving, or you keep chasing heavier weights without feeling more solid or confident, this episode will shift how you think about effort. What's Discussed:(02:24) Why tempo training increases results without longer workouts(03:26) The four phases of every lift and why each phase matters(04:02) How to read tempo prescriptions like 3110 in real training(09:14) Where tempo fits best, accessories, deload weeks, and plateaus(15:18) Why tempo should be limited to one to three exercises per workout(15:55) Example lower body programming using tempo selectively(16:58) Example upper body programming with tempo for accessories only(17:49) Why using too much weight defeats the purpose of tempo trainingCheck out more from Broads:Website: https://www.broads.appCheck out more from Tara LaFerrara:Website: http://taralaferrara.com  Instagram: @taralaferraraYoutube: https://youtube.com/@TaraLaferrara 

Training starts to feel heavy when the goal is shrinking instead of becoming capable. What began as a viral moment around a meatball sub exposed something deeper: how diet culture, fear of “bulking,” and quiet food rules slowly erode confidence and self-trust long before real change has a chance to stick.We dive deeper into this in the latest Broads Podcast with Jessica Burke. We also chat about why “toning” is misleading, the real difference between exercising and training with intention, what actually drives gym intimidation, and why taking up space changes far more than just the body.Jessica Burke holds a Master’s degree in Kinesiology and is CSCS certified. She is the host of The Strength Chick Podcast and works as a strength and conditioning coach. Her work centers on dismantling diet culture and encouraging women to take up space in the gym and in strength and conditioning.What's Discussed:(03:39) The meatball sub moment, diet culture, and the food guilt women live by(09:19) Why training to be smaller limits what women’s bodies can do(11:16) The truth behind “toning” and how language shapes fear around building muscle(13:34) Fear of bulking as a form of avoiding discomfort and justifying inaction(17:42) The male gaze, gym intimidation, and reclaiming the right to take up space(19:33) Why exercising feels productive but training creates lasting change(34:41) Redefining effort, intensity, and what “hard” actually means in the gym(52:00) Taking up space as an identity decision, not a confidence traitCheck out more from Broads:Website: http://broads.appInstagram: @broads.podcast @broads.appCheck out more from Tara LaFerrara:Website: http://taralaferrara.comInstagram: @taralaferraraYoutube: @TaraLaferraraTiktok: @taralaferraraCheck out more from Jessica Burke, CSCS, M.S.:Instagram: @coachjburkeTiktok: @coachjburkeYoutube: @coachjburke

You’re training hard and pushing through, yet your energy is crashing and your body feels more resistant than ever. The problem isn’t effort, it’s that your body has outgrown the strategy you’re using.In this Broads Q&A episode, I answer the questions you keep asking. We get into why HIIT is keeping you tired, sore, and wired, why training like you’re 25 while living like you’re 45 stops working, and why rest isn’t lazy. It’s how your hormones stabilize.If you feel exhausted, inconsistent, or like your drive disappeared, this episode connects recovery, nervous system regulation, and real strength so you can stop forcing progress and start adapting to the body you’re actually living in.What's Discussed:(03:28) Why energy crashes are not a motivation problem but a recovery issue(07:04) Why your body stopped responding to chaotic workouts after 30(08:35) HIIT, cortisol, inflammation, and why always training hard keeps you tired and wired(09:42) Strength training as a higher return signal without frying your nervous system(10:01) Motivation explained through dopamine, blood sugar, sleep, and safety signals(12:20) Training like you’re 25 while living a 35 to 45 year old life(13:46) Why rest supports hormone regulation and nervous system downshifting(14:15) What real self-care looks like in midlife and why it is not selfishCheck out more from Broads:Website: https://www.broads.appInstagram: http://instagram.com/broads.podcast http://instagram.com/broads.appCheck out more from Tara LaFerrara:Website: http://taralaferrara.com Instagram: http://instagram.com/taralaferrara Youtube: http://youtube.com/@TaraLaferraraTiktok: http://tiktok.com/@taralaferrara

Consistency doesn’t fail because of bad programming or weak discipline. It breaks down when stress, fear of failure, and identity-level beliefs override decision-making before habits ever have a chance to form. We dive deeper into this in the latest Broads episode with Kasey Jo Orvidas. We also chat about why identity drives exercise habits more than motivation, how stress shuts down self-control at the brain level, and why “I’m too busy” is usually a signal problem, not a time problem. Kasey Jo Orvidas, PhD, holds a doctorate in Psychology and is a certified health and fitness coach. She has published extensively in peer-reviewed scientific journals on mindset and health behavior change. She is also the creator of The Health Mindset Coaching Certification. What's Discussed: (06:04) Fitness identity and why seeing yourself as “not an exerciser” keeps you stuck (10:28) Intrinsic vs extrinsic motivation and why wanting results isn’t enough (18:12) The prefrontal cortex and how overload shuts down self-control (22:05) Why willpower fails under chronic stress and emotional fatigue (26:41) The real reason people ghost their coach and how shame kills consistency (31:54) Authority vs psychological safety in coaching relationships (36:48) Why “I’m too busy” is usually a signal problem, not a time problem (41:32) Reducing friction for habits that stick and increasing friction for the ones that don’t Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Instagram: @taralaferrara Youtube: @TaraLaferrara   Check out more from Kasey Jo Orvidas, Ph.D.: Website: www.kaseyorvidas.com Instagram: @coachkaseyjo Facebook: @coachkaseyjo

Trying to “undo December” with extreme dieting and nonstop cardio is one of the fastest ways to mess up your metabolism. Most women don’t realize those January quick fixes quietly spike cortisol, drain energy, and make fat loss harder instead of faster. We dive deeper into this in the latest Broads episode. I get into the biggest post-holiday mistakes that look productive on the surface but actually slow fat loss and break down muscle. We also chat about why extreme calorie cuts backfire, how skipping strength training lowers your metabolic engine, and why daily scale obsession creates worse decisions.  If you want fat loss that actually sticks without wrecking your energy or hormones, this episode shows you exactly what to stop doing first.  What's Discussed: (02:18) Why trying to “undo December” fast actually backfires (04:33) How drastic calorie cuts slow your metabolism and spike cortisol (07:31) The real reason cutting carbs or fats wrecks energy, hormones, and training (09:41) Why more cardio and daily HIIT can stall fat loss instead of accelerating it (13:17) How skipping strength training leads to muscle loss and “skinny fat” results (18:42) Why the daily scale obsession creates worse decisions and slower progress Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Instagram: @taralaferrara Youtube: @TaraLaferrara

Midlife weight gain, burnout, and metabolic changes often get mislabeled as willpower issues. This episode challenges the oversimplified weight loss narrative and unpacks why many women feel blindsided by changes even when their habits stay solid. We dive deeper into this in the Broads episode with Dr. Tyna Moore. We also chat about why GLP-1 was never meant to be a vanity weight loss tool, why microdosing doesn’t mean what most people think it means, and the real risks of frailty and why strength equals long-term freedom. Dr. Tyna Moore is a Licensed Naturopathic Physician and Chiropractor with over 30 years in the medical field, specializing in holistic regenerative and metabolic medicine. She earned her degrees from the National College of Natural Medicine and the University of Western States Chiropractic College. Dr. Tyna is also the host of The Dr. Tyna Show and an international speaker. What's Discussed: (08:48) How being “early” to the GLP-1 conversation led to backlash and burnout (10:49) How GLP-1 became misused and distorted by telemedicine and influencers (15:18) Why midlife weight gain isn’t about willpower but a neurological shift (16:09) The idea of functional deficiency and why modern stress breaks signaling (19:15) How GLP-1 can increase motivation to move through brain plasticity (22:20) How GLP-1 can magnify existing hormonal deficiencies in women (24:11) Why movement is essential for gut health and metabolic signaling (28:01) Why microdosing is not a true weight loss strategy (35:44) Why strength training is non-negotiable for women in midlife (39:02) The real risks of frailty, hip fractures, and loss of independence Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Website: www.taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Dr. Tyna, ND, DC: Website: www.drtyna.com Instagram: @drtyna Youtube: @drtyna

This episode is meant to feel like a warm hug. If you’ve ever taken time off, felt bloated or low energy, and immediately thought you ruined your progress, this one is for you. After holidays, sickness or a break from routine, it’s easy to assume your body is working against you. Most of the time, what you’re feeling is just a normal response to change, not a setback. In this solo Q&A, I’m answering real questions straight from you and cutting through the fitness noise that keeps so many women feeling behind or like they’re doing it wrong. We talk about getting back into training after time off, managing holiday bloat and mixing HIIT with strength without burning out. I also break down how strength is built through phases, not perfect weeks, how to keep momentum without pushing too hard, and how to approach food and macros without turning meals into a math problem or another source of stress. If your routine tends to fall apart the moment life gets messy, this episode will help you reset without guilt, trust your body again, and take your next step forward with a lot less spiraling. What's Discussed: (04:30) Why fitness feels confusing even when you’ve been training for years (06:45) How to get your first pull-up and why it’s an identity shift (11:30) Where to start after being sick or taking time off (15:40) The one fitness principle most women miss after 30 (19:40) Why “consistency” might be the wrong goal (25:15) How to mix HIIT with strength without burning out (28:55) What actually helps holiday bloat without spiraling (34:45) How to think about macros without stress or obsession Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app

Ever wondered why midlife starts to feel different even when your routine looks the same? The shift can show up quietly. Your sleep changes, your patience feels thinner and your energy doesn’t land the way it used to. Half the time you can’t even explain what feels off.  In this episode I sat down with a women’s wellness expert to talk about what begins to change in perimenopause, why movement becomes such an anchor in this stage and how simple habits like walking, strength work and movement snacks support your body in ways most women never hear about. If you have been feeling out of sync or sensing that your body is asking for something new, this conversation gives you a starting point that feels possible to follow. Dr Mariza Snyder is a best selling author and women’s health advocate who teaches practical habits that help women feel more energized and supported in midlife. She joined us to talk about how small daily choices move you forward in this transition.  What's Discussed: (00:00) When perimenopause begins and why symptoms feel confusing (11:00) How Dr Mariza recognized her own midlife shifts (14:00) How daily movement helps steady mood and energy (19:00) What movement snacks are and why they work so well (22:00) Why weight changes show up even when routines stay the same (30:00) How muscle supports long term freedom in midlife (34:00) The role of community and staying active with others (49:00) How to advocate for yourself in conversations about hormones Thank You to Our Sponsors: Timeline: Get your free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Website: www.taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Dr Mariza Snyder: Website: www.drmariza.com Instagram: @drmariza Youtube: @drmarizasnyder Facebook: @drmarizasnyder

Have you ever felt your routine fall apart during the holidays and immediately assumed your progress was slipping? The mix of travel, heavier meals and unpredictable schedules can make your body feel different fast, but those shifts are not the setback your mind tells you they are. In this episode we talk about how your strength responds during chaotic seasons, why momentum matters more than perfect structure and how small anchors like movement snacks, protein and hydration keep you connected to yourself when everything else feels messy. We also break down the body image triggers that tend to show up this time of year. Lighting, angles, outfits and family comments can activate old beliefs quickly, and learning how to pause and reframe those moments helps you stay grounded instead of spiraling. If you want a clearer way to move through holiday chaos with confidence, calm and a lot less fear of starting over, this conversation will meet you right where you are and give you tools you can use immediately. Tune in. What's Discussed: (00:00) Why holiday chaos makes your progress feel fragile (01:37) What your body is truly responding to during this season (05:36) How slowing down can support strength instead of hurting it (06:46) Ways to stay consistent when your schedule falls apart (13:07) How mini lifts and movement snacks protect your momentum (17:11) What holiday food actually does for strength and recovery (18:28) Where holiday body image triggers come from and how to handle them (22:23) How to stay strong without your full routine Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app

Have you ever wondered why certain pains keep coming back no matter how much you stretch, rest or change your workouts? Sometimes the issue isn’t the pain itself, but the way your body is trying to move without enough support. In this episode I sat down with a physiotherapist and rehab coach Tayla Cannon to talk about how strength and stability shift recurring aches, why hip control matters more than people realize, how your core holds you in everyday movement and why loaded mobility often creates more change than stretching alone. If you’ve been dealing with spots that keep acting up or you want to feel more supported when you train, you’ll walk away with things that help right away. It’s grounded and helps you make sense of what’s been happening in your body. Tayla Cannon is the founder of Athletic Rebuild, a virtual approach that helps people move past quick relief and into strength that supports real-life movement. She joined us to talk about what happens when you finally bridge the gap between rehab and training. Tune in. What's Discussed: (00:00) Why pain keeps coming back and what your body might be missing (03:40) How strength changes the way your body handles load (07:15) The role of hip control in back, knee and everyday movement (12:02) What “core support” actually means in real life (18:10) Why stretching alone isn’t changing your pain (22:55) How loaded mobility creates better results than passive work (27:30) Building capacity instead of chasing quick fixes (38:20) The mindset shift that makes rehab feel less overwhelming Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tayla Cannon: Website: www.athleticrebuild.net Instagram: @taylacannonphysio

You might be ending the year thinking “this did not go how I hoped.” In this solo episode, I talk about the pressure that comes with the holiday countdown, the noise of everyone’s highlight reels, and the moment you realize your goals didn’t quite match the reality you lived. We break down why not hitting your goals doesn’t mean you failed. More often, it points to the season you were in, what you had the capacity for, and whether the structure around you actually supported the things you were trying to do. I walk you through ten shifts that help you look at your year with more honesty and less self-criticism. We talk about what truly happened this season, how to make your goals fit your actual life, and how to recognize progress that doesn’t show up in photos or personal records. You’ll also hear why perfection can’t be the expectation, why you’re not starting over, and what it looks like to train like the version of yourself you’re becoming instead of waiting for the perfect stretch of time to feel motivated. Are you feeling behind or discouraged as the year wraps up?  This episode is a real conversation to help you step into next season with more steadiness, compassion, and self-trust. Tune in. What's Discussed: (00:55) Why end-of-year pressure and goal season hit so hard (01:25) When your goals don’t match your reality and what that actually says about you (02:58) The 10 shifts that help you make progress and move forward (11:11) How support, structure, and honest guidance stop the endless “start over” cycle (12:09) The perspective you might need right now Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Go to humebody.com and use the code TARA at checkout for up to 50% off. Check out more from Broads:   Website: www.broads.app Instagram: @broads.podcast @broads.app

Ever feel like you’re doing everything right, lifting, eating clean, getting your sleep, but you’re still tired, foggy, and your body just won’t cooperate? Yeah, same. In this episode of BROADS, I sit down with McCall McPherson, thyroid and hormone expert and founder of Modern Thyroid Clinic and Modern Weight Loss, to figure out why so many women feel “off” even when the labs say they’re fine. We talk about what your doctor might be missing, the difference between “normal” and optimal, and how to restore your energy, balance your metabolism, and feel more like yourself again. McCall breaks down the truth about Hashimoto’s, how food and stress play a massive role, and why sometimes the smartest move is to lift less and listen more. We Also Discuss: (03:01) Why “normal” thyroid labs don’t mean you’re fine (14:12) The real difference between hypothyroidism and Hashimoto’s (07:59) How to order and read a full thyroid and hormone panel (29:44) Why HIIT and overtraining can wreck your adrenals (17:18) How food and inflammation are secretly driving fatigue and weight gain (32:13) What microdosing GLP-1s can do beyond weight loss (45:11) Simple ways to support thyroid health through movement, fasting, and stress control Thank You to Our Sponsors: Timeline: Get 20% off of Mitopure Gummies. Just go to timeline.com/TARA, and see what it feels like when your recovery and strength finally click. Black Friday: From November 24th through December 1st, if you apply, do your consult call, and join BroadsCOACH at https://www.broads.app/join you’ll get coaching completely free through the holidays. Your actual contract doesn’t begin until January 1st. Promo ends December 1st. Claim your spot now! HUME: Go to humebody.com and use the code TARA at checkout for up to 50% off. Check out more from Broads: Website: https://www.brhttps://www.broads.app/?utm_source=simplecast&utm_medium=Podcast&utm_campaign=episode_116oads.app/ Instagram: @broads.podcast @broads.app   Check out more from McCall McPherson: Website: www.mccallmcpherson.com Instagram: @mccallmcphersonpa Facebook: @McCallMcPhersonPAC Youtube: @McCallMcPherson Tiktok: @mccallmcpherson

Ever wonder if you’re actually lifting heavy enough or just going through the motions? In this episode of BROADS, I’m joined by my girl Emily (aka ATX Cake Bae and the marketing + ops queen behind Broads) for a raw, unfiltered fitness Q&A. We’re tackling the real questions you send me every week: how to build mind–muscle connection, how to stop second-guessing your workouts, and how to finally feel strong and confident in your body. We talk about what it means to “train smarter, not harder”, how to push through gym anxiety, and why maintenance seasons are actually a sign of progress, not failure.  Emily opens up about her own health and hormone journey, and I share what it felt like stepping back into competition mode at APEX and finding that athlete fire again. If you’ve ever felt like a newbie in the gym, questioned your form mid-set, or battled imposter syndrome under the bar, this one’s for you. We Also Discuss: (00:06) Fitness Q&A with Emily: answering your most-asked training questions, no fluff. (04:40) How Emily’s adapting her training through hormone shifts and stress. (10:32) My APEX recap and the power of community in women’s strength. (15:28) What it actually means to “feel” the muscle you’re training. (19:47) How to plan your workouts, take up space, and move with purpose. (24:50) Progressive Lifting and Overcoming Fear: using RPE, testing your limits, and trusting your strength. (33:57) Embracing Growth and Overcoming Insecurities (41:34) Why showing up, not perfection, builds lasting strength. Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. HUME: Go to humebody.com and use the code TARA at checkout for up to 50% off. Black Friday Deal on Broads: From November 24th through December 1st, if you apply, do your consult call, and join BroadsCOACH at https://www.broads.app/ you’ll get coaching completely free through the holidays. Your actual contract doesn’t begin until January 1st. Promo ends December 1st. Claim your spot now! Check out more from Broads: Website: https://www.broads.app/ Instagram: @broads.podcast @broads.app

Ever wonder why you can lift heavy but still feel stiff and clunky? Why your body feels disconnected even though you're strong on paper? In this episode of BROADS, I'm joined by Katie St. Clair, strength coach and founder of Empowered Performance, to talk about why strength and athleticism are not the same thing and how to train your body to move better, not just lift heavier. We also dive into the most common compensation patterns in women (hip hiking, low back arching), why breathing is the foundation of everything, and Katie's exact five-minute drill that creates more mobility than a 20-minute warmup. Katie St. Clair is a seasoned strength coach, educator, and entrepreneur with over 20 years of experience in the fitness industry. She is the founder of Empowered Performance, a program and academy designed to elevate coaching standards through biomechanics, anatomy, respiration, and creative thinking. We Also Discuss: (06:51) Why women lift heavy but don't feel athletic (09:25) The biggest mistake women make when trying to move like an athlete (10:22) What "ribs over hips" means and why it matters (11:20) The one movement pattern you should fix before adding weight (12:06) What's really going on when you're always sore or tight (16:19) The most common compensation patterns in women (and how to fix them) (23:46) How to rebuild trust in your body after childbirth or injury (36:24) How breathing and core control impact athletic performance (40:17) Katie's core pillars for building strength and athletic ability (55:29) How Katie navigated a male-dominated industry for 25 years   Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours.   Check out more from Broads: Website: https://www.broads.app/ Instagram: @broads.podcast @broads.app Find more from Katie St. Clair: Instagram:  @katie.stclair.fitness Website: https://www.katiestclairfitness.com/empowered-performance-main