Broads: The Bold & Badass Fitness Podcast for Women

How much evidence do you need before you're willing to believe something new about yourself?

Hold a real number in your head while you listen to this.

Because you've already got plenty. You strength train three times a week and still say you're not really athletic. You deadlift 150 pounds and still say you're not strong. You've trained consistently for a year and still say you've never been consistent.

The evidence shows up. The story doesn't move.

And at some point the evidence stopped being the problem, because you have plenty of it. The problem is what you're doing with it, which if we're honest is nothing. You collect it and set it aside like it doesn't count. Like it's the exception to the rule.

Your actions have already changed. Your body has already changed. The story you're telling yourself about who you are is still running on information from decades ago.

This one isn't about what your body is doing. We've covered that plenty. This is about what your identity hasn't caught up to yet, and what you're going to do about it starting right now.

In this episode:

• Why this isn't a character flaw, a confidence problem, or self-sabotage
• What your brain is actually doing when it ignores the evidence in front of it
• Why six months of contradictory behaviour can't beat thirty years of repetition
• What one of our clients called "an old narrative that simply hasn't caught up yet"
• The notification that never arrives on the day you hit your first pull-up
• I only used 10 pounds. It wasn't pretty. I was using a light band.
• The hedge that turns every accomplishment into a built-in apology
• What a man does when he adds 10 pounds to his bench, and what a woman does
• Good thing I'm not trying to be fucking average
• How to let a compliment land with nothing attached to the end of it
• Why identity was never a reward waiting for you at the end of a body change
• The woman I coach who's embarrassed to tell people she strength trains
• Stronger at 37 than she's ever been, still waiting for someone to hand it to her
• Why affirmations in a mirror don't work, and what does
• The evidence that has nothing to do with the gym

Your body changed a while ago. Your identity is allowed to catch up.

Not after the next PR. Not after someone finally notices. Today.

Timestamps

00:00 Cold open 00:49 Welcome to Broads 01:18 How much evidence do you need? 02:06 You're collecting it and setting it aside 02:53 What today is actually about 03:07 It's not a character flaw 03:39 Your brain runs the most familiar story, not the truest one 04:22 Six months against thirty years 05:13 Identity takes reps 05:49 That's the whole mechanism 06:07 If you were told you were bad at math 06:59 An old narrative that hasn't caught up 07:42 Compassion, not confrontation 08:23 I only used 10 pounds 09:30 The built-in apology 09:59 Taught to be palatable 10:38 What a man does with 10 pounds 12:10 Good thing I'm not trying to be average 13:09 Let the compliment land 13:58 Identity isn't a reward 14:43 What if an athlete isn't a body type? 15:07 Embarrassed to say she strength trains 15:47 Stronger at 37 than she's ever been 16:45 The moment you're waiting for isn't coming 17:33 Why we built Broads 20:31 Your progress is data 21:32 Watch the videos back 22:30 The evidence that isn't in the gym 23:44 Affirmations don't work, proof does 25:09 To the woman who's waiting 26:25 Certainty comes after, not before

Learn more about Broads: http://broads.app

Apply to BroadsCOACH: http://broads.app/broadscoach

Connect with Tara:

http://instagram.com/taralaferrara · http://instagram.com/broads_coach · http://youtube.com/@TaraLaferrara · http://tiktok.com/@taralaferrara

You know what consistent people have that you don’t?

Nothing.

They’re not more motivated than you. They don’t wake up excited to train. There’s no personality trait, no chip in their brain, no secret discipline gene that makes this easier for them. I don’t wake up wanting to train either, and this is my whole life.

The difference between a woman who’s been training for three years and a woman who’s been restarting for three years isn’t motivation. One of them just stopped resetting the clock.

So this episode is about building the version of training that survives your actual life. Not the fantasy version of your schedule, where nothing goes wrong and every day has two extra hours hidden in it.

In this episode:

• Why the version of you who wants this more doesn’t exist
• The client who never decided to train, looked down, and was already in her leggings
• Monday perfect, Tuesday perfect, Wednesday missed, Thursday “this week is ruined”
• What’s actually underneath the Thursday thought, and why it was never about the workout
• Why the all-or-nothing woman is perpetually at week one no matter how many years go by
• Minimum Viable Consistency — not a downgrade, the actual plan
• What it looks like in practice: hotel rooms, fifteen minutes, two sessions instead of four
• The fear that permission to do less becomes permission to do nothing, and what happens instead
• The bench press I’ve had on a list since 2018
• The pull-up that took one of my clients more than two years
• Why “still training in 2036” is a better filter than any thirty-day challenge

Fifteen minutes done is worth more than sixty minutes imagined. A smaller plan that keeps going beats a perfect plan that resets.

Write that one down somewhere you’ll see it on a Wednesday.

Timestamps

00:00 Cold open

00:18 Welcome to Broads

00:53 Consistent people have nothing you don't

02:09 What we're building today

03:25 I don't wake up motivated either

04:13 The day that's never coming

04:36 Already in her leggings

06:22 Closer to brushing your teeth than a marathon

07:05 Monday perfect, Wednesday missed

07:38 Thursday: this week is ruined

08:41 What's underneath the Thursday thought

09:30 The boring version

10:03 Perpetually week one

12:03 Imperfect and continuous beats perfect and interrupted

12:23 What survives your busiest month

13:23 Minimum Viable Consistency

13:49 What it looks like in practice

15:56 The plan bends so you don't break

16:28 But won't I use it as an excuse?

17:28 Stop measuring in weeks

18:07 Eight years and a 105 bench

18:56 The pull-up that took two years

19:40 Still training in 2036

21:32 What to do with this

Learn more about Broads: broads.app
Apply to BroadsCOACH: broads.app/broadscoach

Connect with Tara:
instagram.com/taralaferrara · instagram.com/broads_coach · youtube.com/@TaraLaferrara · tiktok.com/@taralaferrara

Rocio Cortez had never played a sport. She'd never been in a weight room. At 27 she walked into a jujitsu gym, and three and a half years later she's training wrestling, striking, MMA and Muay Thai, and she's competed at Apex twice.

The number that matters in this conversation is not the 275-pound deadlift she pulled at a bodyweight of 119. It's three and a half years. That's how long it took to build the body she has now, and she never once trained for it directly. She trained to get faster, to jump higher, to get stronger. The body followed.

Tara and Rocio get honest about what that stretch actually felt like: the days she took progress photos and hated them, the clothes that stopped fitting, the body dysmorphia that showed up right as she was making her best gains.

In this episode:

• Why the people you train around change what you believe is possible for you
• How to build a circle when you're the shy one in the corner
• Grieving friendships that fade when your lifestyle changes, and why the real ones modify the hangout instead
• Starting at 27, and how Rocio stopped mourning the years she didn't train
• What actually makes you an athlete, and why Tara says you don't have to compete to be one
• Why being a beginner is an advantage, not a liability
• Training for performance and letting the body sort itself out
• 103 pounds to 120: learning to use a body that's changed
• Diet culture, double zero pants, and 100 crunches before bed
• Injury, warming up, and why pushing through isn't a plan
• Starting martial arts as a woman when the room is mostly men
• How to know you're progressing when the weight on the bar has stalled
• Screen time, comparison, and curating a feed that doesn't cost you anything

Timestamps:
00:42 Welcome to Broads
01:35 You are who you surround yourself with
04:24 Building your five people
07:11 When friendships fade
09:53 Starting at 27 and grieving lost time
13:00 What makes you an athlete
14:41 Why Rocio likes being a beginner
18:02 Where the intimidation actually comes from
21:18 Training for performance, and the body that followed
23:40 Diet culture and high school
25:26 103 to 120
27:16 Injuries and the machismo mindset
29:09 Being a woman in a male-dominated sport
30:18 How to start jujitsu when you're intimidated
32:31 "I work out but I don't look like I work out"
33:20 Three and a half years of reps
35:44 Progress when the weight stalls
37:25 Perfectionism, imposter syndrome and screen time
42:34 Curating who you follow
44:36 For the woman focused on how she looks
46:53 Get a coach

Connect with Rocio:
https://www.instagram.com/rockin_rocio/
https://www.rociocortez.com/

Learn more about Broads: https://www.broads.app/

Episode Notes

Nutrition advice for women is loud, contradictory and usually built for someone else's body. In this solo Q&A, Tara answers the nutrition questions you sent in, and keeps it real about what actually matters.

In this episode:

• Intermittent fasting for women: who it can work for, and why stress, poor sleep and under-eating can make it backfire on your hormones, energy and cycle
• Whether you need to track macros, and why protein is the one number worth knowing
• The protein math: 0.7–1 gram per pound of body weight (or goal body weight), and how to build up gradually instead of doubling overnight
• Easy high-protein options at home and on the go
• What to look for in a protein bar: 15–20g of protein, under 5g of added sugar, and fiber to keep you full
• Healing your relationship with food: dropping the good/bad labels, getting out of the all-or-nothing trap, and why mindful eating starts with slowing down
• Going alcohol-free when your partner drinks: boundaries without blame, NA swaps that make date night easier, and coming back to your why

You don't need to weigh every bite forever. Give it three days of looking at what's actually on your plate, find the protein, and build from there.

Tara is a Precision Nutrition–certified coach, not a registered dietitian. This episode is for education, not medical advice.

Resources mentioned:
Macronutrient Guide: broads.app/macronutrient-guide
Learn more about Broads: broads.app

Connect with Tara:
instagram.com/taralaferrara
instagram.com/broads_coach
youtube.com/@TaraLaferrara
tiktok.com/@taralaferrara

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For women who strength train consistently and feel like something is still missing, it is probably not the program or the effort. The tools that elite collegiate strength coaches use with their athletes — plyometrics, isometrics, contrast training, tempo work — are almost never included in general fitness programming. In this episode, Erica Lowery breaks down exactly what those tools are, why they work, and how any woman can start adding them to her week without overhauling what she is already doing.

Erica Lowery, MS, CSCS, is the Director of Athletic Performance at the University of South Alabama, where she oversees strength and conditioning for volleyball and women's soccer. A former Division I volleyball player at Texas A&M and Liberty, Erica has spent her career on both sides of the barbell — competing at an elite level and coaching young female athletes through the fears and patterns that hold most women back from ever touching a weight they actually need to be lifting. She is also an APEX athlete and has trained for the USA Bobsled team.

What's Discussed:

• What it is actually like to coach freshmen athletes coming in scared on day one — and how Erica builds the relationship before she builds the program

• Erica's own athletic background: D1 volleyball, how the weight room at Texas A&M changed everything, and the moment she realized training was the one thing she could always control

• What Erica tells young female athletes who are scared of getting bulky from lifting — and the "toned" reframe that actually lands

• Why nutrition and recovery account for 75% of results — and what that means for women who are working hard in the gym but not seeing it translate

• Plyometrics and the 9'4" broad jump: how foundational strength — not endless jumping — is what actually built Erica's explosive power

• Why women should add jumping to their training even if they are not athletes — durability, daily life, injury prevention, and why being scared of stepping off a curb is a training problem not an age problem

• How to start adding sprinting and jumping to a three-day strength week without increasing injury risk — the progressions, the order, and how slow is actually fast enough

• Sprint progression timelines: four to six week blocks, short to long, slow to fast, and why Erica pulled her hamstring multiple times before she followed her own advice

• What isometrics actually are, why they speed up soft tissue recovery faster than rest does, and how Erica used them to train around injuries instead of stopping completely

• How to use isometric holds when you are not injured — warm-up applications, tempo work, building strength at the bottom positions most people skip entirely

• Why isometrics build muscle and why they are one of the most underused tools for women who have plateaued on standard rep schemes

• Isometrics for travel and bodyweight training — how collegiate athletes train on the road with no equipment and still make progress

• What most general training programs are missing: tempo work and athletic movement — and why just doing three sets of ten forever is quietly capping your results

• Following a plan, tracking your training, and why switching programs every few weeks is one of the most common ways women accidentally stall their progress

• Erica's personal training right now: Apex prep, sprinting focus, and what she is going after once the competition season is done

• Recovery, mobility, and why sleep and nutrition are still the 75% — even for an elite-level athlete

• The perfect warm-up structure: 10 minutes max, foam rolling to mobility to low intensity to max effort, and why more is not better here

• What it actually means to fail a lift — and why it is a sign you are pushing yourself, not a sign you are bad at this

• Creatine: safety, energy output, cognitive recovery, and why Erica has been taking it since her freshman year

Ready to have programming that builds on itself the way it is supposed to? Apply for BroadsCOACH at https://www.broads.app/broadscoach.

Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/

Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

Check out more from Erica Lowery: Instagram: https://www.instagram.com/ericalowerystrength/ Links: https://linktr.ee/ericalowery

Most women who are not seeing results from their training are not failing because of their program, their supplements, or how hard they are pushing. The problem is consistency — and not in the way most people think. This episode breaks down seven specific ways to build the kind of consistency that actually holds, so you can stop spinning your wheels and start making progress that compounds.

If you have been training for months and nothing is changing, the answer is almost never a new program. It is almost always the gap between what you are doing and what you are doing every single week without negotiating. Consistency is not a personality trait. It is a system. And once you have the right one, everything else — strength, body composition, confidence — follows.

What's Discussed:

[00:55] The hard truth about why results are not showing up — and why it is almost never the workout plan

[03:30] The one thing most women overlook that silently costs them progress week after week

[09:15] Why measuring success on the scale is keeping you from seeing what is actually changing in your body

[14:40] Why motivation is not a strategy — and what to build instead so you show up even when you do not feel like it

[22:05] What perfectionism in the gym is actually costing you — and why imperfect workouts always beat no workouts

[30:10] The shift that separates women who quit from women who stay — and how to get to the other side of it

Ready to stop figuring it out alone? Apply for BroadsCOACH athttps://www.broads.app/broadscoach.

Learn more about Broads:https://www.broads.app/https://www.instagram.com/broads_coach/

Check out more from Tara LaFerrara:https://www.taralaferrara.com/https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

For women who care about their health and are already paying attention to what they put in their bodies, skincare should be straightforward. It is not — because the information online is loud, contradictory, and often more driven by fear than evidence. In this episode, triple board-certified dermatologist Dr. Mamina Turegano cuts through all of it: the sunscreen myths, the ingredient fears, the products not worth spending money on, and what your skin actually needs to stay healthy long-term.

Dr. Mamina Turegano is a triple board-certified dermatologist, internist, and dermatopathologist based in New Orleans — one of the only physicians in the country who holds all three certifications. She specializes in medical, cosmetic, and integrative dermatology, blending conventional and holistic approaches to skin health. With over 2 million followers across social media, she co-hosts the Skin Deep MDs podcast, has been published in leading medical journals, and brings the same evidence-based, no-fearmongering approach to everything she touches.

What's Discussed:

• The one skincare step that outperforms everything else — and why consistency is the only metric that matters

• SPF 30 vs. SPF 50 vs. SPF 100 — what the actual coverage difference is, what Dr. Mamina recommends for daily use, and the honest answer to "which sunscreen is best"

• What three separate board certifications give Dr. Mamina that a standard dermatologist cannot offer — and why the internist lens changes how she reads skin from the inside out

• The skincare categories you never need to spend money on — cleansers, moisturizers, and sunscreen do not need to be expensive

• The face-washing take that would make most of the internet mad — and why she stands by it completely

• What stress does to your skin at a biological level: cortisol, oil composition, inflammation, and why the cascade matters for women who are chronically under load

• The benzene-in-sunscreen scare of 2022 — what actually happened, what the levels meant in context, and why the fear grew bigger than the evidence warranted

• The sunscreen-causes-skin-cancer myth — debunked, with the ice cream and shark bites analogy that puts it in perspective

• Chemical vs. mineral sunscreen: the endocrine disruption concern, what the animal studies actually show, and who should consider switching to zinc-based

• Why sunscreen does not cause low vitamin D — and what is actually driving the low vitamin D epidemic

• Toxic and problematic skincare ingredients — what to look for and what to avoid

• Bacne and skin issues specific to women who train

• Fungal breakouts — how to tell the difference from bacterial acne and what to do about it

• What movement does for your skin at a cellular level

• The link between metabolic health and skin

Ready for coaching that builds around your training and your health? Apply for BroadsCOACH at https://www.broads.app/broadscoach.

Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/

Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

Check out more from Dr. Mamina Turegano: Instagram: https://www.instagram.com/dr.mamina/ Website: https://www.drmamina.com/ Consultation services: https://app.futureclinic.com/clinics/drturegano/profile

For way too long, I thought training more meant training better. Six or seven days a week, sometimes twice a day, because if I wasn’t pushing my limits, was I even making progress?

I see this all the time now. People grinding through back-to-back workouts, ignoring the signals their bodies are screaming at them. Constant fatigue, stubborn plateaus, weird little injuries that just won’t go away. And for what? More isn’t always better. In fact, sometimes, it’s the very thing holding you back.

I used to think I had to train like an athlete to see results—until my body literally forced me to slow the hell down. The truth is, real progress happens in the recovery, not just in the reps. And if you’re stuck, exhausted, or just not seeing the changes you expected… it might be time to rethink your approach.

In today’s episode, I’m breaking it all down. We’ll talk about the signs of overtraining—like constant fatigue, plateaus, and mood swings—and why they happen in the first place. I’ll explain how too much exercise can actually mess with your strength, metabolism, and hormones, making it harder to see results. And, most importantly, I’ll show you why rest days are just as critical as your workouts and how you can train smarter (not just harder) to get stronger, feel better, and actually make progress.

If you’ve ever felt guilty for taking a rest day, or wondered why your workouts aren’t hitting the same way anymore… this episode is for you!

Because here’s the deal: training smarter > training more. And learning to listen to your body? That’s where the real gains happen.

I Also Discuss:

(00:00) Fitness Q&A

(10:46) Effective Strength Training and Fat Loss

(24:42) High-Intensity Interval Training (HIIT) & Mobility

(32:07) Footwear for Strength Training

Ready to work with a coach who integrates training and nutrition the way it was always meant to be? Apply for BroadsCOACH at https://www.broads.app/broadscoach.

Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/

Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

For women who strength train, nutrition is the thing everyone has an opinion on and almost nobody explains clearly. The information is loud, it is contradictory, and a lot of it is coming from people who spent a week getting a certification online. The result is food noise — the constant mental chatter around what to eat, when to eat it, whether you ate too much or the wrong things — and it is exhausting.

In this episode you will get clear, evidence-based answers from someone who spent four years and over 1,200 supervised clinical hours earning the right to give them.

Sarah Bomer is a registered dietician, personal trainer, pre and postnatal specialist, and one of the newest assistant coaches on the BroadsCOACH team. She holds her master's degree in Nutrition and Dietetics from Metro State University of Denver and completed her dietetic internship at Children's Hospital before passing her national registration exam. She trains primarily women with a focus on building a relationship with food that actually supports their training — not one that makes it harder.

What's Discussed:

• Who Sarah Bomer is — five years in fitness, group training to private clients, bridal and pre/postnatal specialization, and the four-year journey to becoming a registered dietician

• RD vs. nutritionist — what the credential difference actually means, what it takes to become a registered dietician (master's degree, 1,200+ supervised hours, national registration exam), and why the word "nutritionist" has almost no legal or educational protection behind it

• Why Sarah chose the evidence-based RD path over the shorter route — and what that deeper clinical training gives her clients that a nutritionist certification cannot

• Protein for women — how much, why it matters, and what consistently undereating it actually costs you

• What food noise is, why it is so consuming for women who are already doing everything right, and what it actually takes to quiet it

• Why diets fail — the diet culture trap and what a sustainable approach to nutrition actually looks like versus restriction dressed up as a plan

• Building a balanced plate — how to structure meals to hit macro and micronutrient goals without it becoming another thing to overthink

• Food tracking — when it is a useful tool, when it starts working against you, and how to know which one it is for you

• GLP-1 medications (Ozempic, Wegovy) — a nuanced, non-judgmental take on where they have a legitimate place, where they are being misused, and why undereating and malnourishment are the most common things she sees with clients on them

• Rapid fire myth-busting: carbs after 6pm make you gain weight, you need to detox, eating fat makes you fat, you can out-train a bad diet, fruit has too much sugar, everyone should be gluten-free, breakfast is the most important meal of the day, if you can't pronounce an ingredient you should not eat it

• What it is actually like to work with BroadsCOACH clients — and why the mindset women bring to Broads makes them a different kind of client to work with

• The one piece of nutrition advice every woman should hear: nourish your body consistently

Ready to work with a coach who integrates training and nutrition the way it was always meant to be? Apply for BroadsCOACH at https://www.broads.app/broadscoach.

Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/

Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

Check out more from Sarah Bomer: Instagram: https://www.instagram.com/sarahbomersrd/

Body recomposition for women is one of the most underexplained concepts in all of fitness and the gap between "I know what a cut is" and "I know what recomposition is" has cost a lot of women a lot of wasted time on programs that were built for a completely different goal.

Here is the thing. When most women say they want to tone up or lean out, what they are actually describing is recomposition. They just do not have a word for it. And that word — and the clear explanation of what it actually takes — has been missing from almost every conversation about women's bodies and training. Everyone talks about cutting and bulking. Nobody sits a woman down and says: there is a third option, it is probably the one you actually want, and here is exactly what it looks like.

This episode is that conversation.

What's Discussed:

Why a stalled scale is not a plateau — and what it actually signals for a woman who is strength training and hitting her protein

The simple definition of body recomposition: losing fat and building muscle at the same time, and why most women are already in the middle of it without knowing it

The three options — cut, bulk, and recomposition — what each one actually does to your body and why the third one is the option diet culture never handed you

The honest trade-off: why recomp is slower than a dedicated cut or bulk, why that is not a flaw, and why the metric everyone hands you (scale weight) does not align with the actual goal

The biology of why recomposition works — muscle protein synthesis, fat mobilization, and why these two processes can run in parallel without a calorie surplus if the training stimulus and protein are where they need to be

Who recomposition works best for — and the specific scenarios where a dedicated cut or bulk makes more sense instead

The two non-negotiables: protein at 0.7–1 gram per pound of bodyweight and progressive overload — why both are required, and what happens to the whole process when either one is missing

The four metrics that actually tell you recomposition is working — and why the scale is the least useful one of the bunch

The five most common ways women accidentally sabotage their recomposition: chasing two goals with contradictory behaviors, undereating during the day and overeating at night, switching programs before the current one had time to work, treating lifting as a calorie-burning activity instead of a signal, and quitting in the window right before results actually show up

What a real recomposition week looks like across all five variables: calories, protein, training, cardio, and recovery — made concrete

How to find your starting point based on exactly where you are right now — and the single adjustment that changes more than any new program would

Want to go deeper on everything covered in this episode, including the hormone piece? Our free Body Recomp Webinar covers it all. https://www.broads.app/body-recomp-webinar

Ready to have progressive overload built in by design so recomposition actually happens instead of just being something you hope for? Apply for BroadsCOACH: https://www.broads.app/broadscoach

Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/

Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

Body image for women who train hard is one of the most common and least talked-about traps in fitness. If you have been hitting your goals, staying consistent, achieving more — and still feel like it is not enough — that is not a discipline problem. That is a pattern that no amount of performance can fix on its own.

In this episode you will hear from a woman who learned that at the highest possible level. Camille Leblanc-Bazinet is a seven-time CrossFit Games competitor and the 2014 Fittest Woman on Earth. At the peak of her career, her hormone labs came back menopausal — her body shutting down while her achievements kept stacking up. What she discovered on the other side of that, about worth, identity, and what strength actually means, is exactly the conversation women who train hard need to hear.

Camille Leblanc-Bazinet is a seven-time CrossFit Games competitor, the 2014 Fittest Woman on Earth, a gymnast, gym owner, coach, and one of the most honest voices in fitness on what it actually costs to chase performance at the expense of everything else.

What's Discussed:

• How growing up as a gymnast shaped her relationship with her body — and why the generational patterns she inherited from her mother and grandmother mattered more than any sport ever did
• Fueling for performance as the escape from restriction — and how that evolution also came with its own cost when performance became the only thing that mattered
• The hormonal crash at the height of her career: on paper menopausal while competing as one of the fittest women alive — and what that moment finally made her face
• What it actually felt like to receive body criticism online while holding a world title — and why no level of achievement made that noise go away
• Why she retired, what her body was asking her to pay attention to, and why she does not regret the decision
• The IVF journey, multiple miscarriages, surrendering — and what she found on the other side of that
• The first hard thing she ever did: setting one rule for herself every morning and what that installed in her that nothing external ever could
• The strongest thing she has ever done — asking for help on her knees after her daughter was born prematurely — and how that changed everything
• How she is intentionally breaking the generational patterns with her own daughter and why talking about struggle out loud is a form of parenting she never had modeled for her
• What strength means at this stage of her life — and why her answer is vulnerability and the willingness to say "I need help"
• Her closing message: sit still, find your light, hold yourself

Ready for coaching that builds around the woman you actually are right now? Apply for BroadsCOACH at ⁠https://www.broads.app/broadscoach⁠.

Learn more about Broads: ⁠https://www.broads.app/⁠

⁠https://www.instagram.com/broads_coach/⁠

Check out more from Tara LaFerrara: ⁠https://www.taralaferrara.com/⁠⁠https://www.instagram.com/taralaferrara/⁠YouTube: @TaraLaferrara TikTok: @taralaferrara

Check out more from Camille Leblanc-Bazinet: Instagram: ⁠https://www.instagram.com/camillelbaz/⁠ ThunderBro: ⁠https://thundrbro.com/

You’ve been told cardio kills your gains. Or that you need more of it. Or that HIIT is the answer. Or that HIIT is the problem. You open Instagram and find a different opinion every time, and at some point you just start guessing because the information around cardio is genuinely that contradictory.

Here is the thing: cardio itself is not complicated. The noise around it is.

Just like with strength training, there are nuances with cardio that you need to know if you want to see + get results.

Most of the time, the lack of results are not because you’re doing too little, but usually because you’re doing the wrong type, at the wrong time, for the wrong goal. This episode fixes that.

What's Discussed:

The three types of cardio — Zone 2, steady state, and HIIT — what each one actually does to your body, and why knowing the difference changes everything about how you program your week

Why Zone 2 is the most underrated form of cardio for women who strength train — and why a 30-minute brisk walk during a work call counts as a legitimate training session

The Peloton problem: why the popular high-energy classes are almost always steady state or HIIT efforts, why that is not building the aerobic base you think it is, and what to choose instead

How much cardio you actually need based on your goal — strength-first, balanced fitness, or training for a specific event — with realistic session numbers for each

The interference effect: why doing cardio and lifting too close together blunts the results of both, why order matters, and the one exception that is not actually cardio

Six signs your cardio volume is exceeding your recovery capacity — including the ones that show up in your joints and your sleep before they show up anywhere else

Why the fix is always subtraction and not more effort — and why none of the warning signs mean you are failing

A practical weekly structure for women lifting four days a week and women lifting three — with specific session types, timing, and how HIIT fits in as a tool rather than a default

The specific cardio plan for the busy woman who lifts two to three days and has a Peloton she uses once a week. Let’s simplify this!

If your joints have been feeling beat up, grab the free Mobility Guide — five minutes a day for seven days. https://www.broads.app/mobility-guide

For the full picture on how cardio, protein, and strength training work together to actually shift your body composition, the free Body Recomp Webinar covers all of it. https://www.broads.app/body-recomp-webinar

Ready to have your cardio and training programmed so everything works together instead of against each other? Apply for BroadsCOACH at broads.app/broadscoach.

Learn more about Broads:

⁠https://www.broads.app/⁠

https://www.instagram.com/broads_coach/

https://www.instagram.com/broads.podcast/

Check out more from Tara LaFerrara:

https://www.taralaferrara.com/

https://www.instagram.com/taralaferrara/

YouTube: @TaraLaferrara TikTok: @taralaferrara

Most women have been told to manage stress with mindset work, talk therapy, meditation and breathwork, or just pushing through. And those things can help… but none of them address what the body is actually holding — the tension that has been living in your muscles for years. And the stress patterns your nervous system built to protect you are still running in the background long after the original stressor is gone.

That is what somatic healing addresses. And most women have never heard of it.

Liz Tenuto spent ten years living with chronic pain and insomnia that started at fourteen. She saw every specialist, tried every modality — acupuncture, yoga, massage, meditation, craniosacral therapy. Nothing lasted more than a few days. It was not until a ballet teacher pulled her into a somatics class that something finally shifted. She cried in the bathroom after the first session — not from pain, but because it was the first time she had ever stopped being hard on her body. Her insomnia was almost gone within four lessons.

Liz Tenuto is the creator of The Workout Witch, a somatic movement educator with a background in psychology and ballet, and the author of When the Body Speaks: How Somatic Healing Sets You Free. She teaches zero-equipment somatic exercises — tiny micro-movements that release habitual tension, dissolve stress-holding patterns in the muscles, and regulate the nervous system — to nearly four million followers across Instagram and TikTok.

What's Discussed:

• What somatic exercises actually are — and the hip rocking exercise you can try tonight that uses the same bilateral stimulation technique found in EMDR therapy
• Ten years of chronic pain, every modality, and nothing lasting — and the one class that changed everything within four sessions
• How Liz's background in psychology and ballet led her to build something that bridges the two in a way neither field had done before
• Top-down vs. bottom-up healing — what talk therapy does, what somatics does, and why somatics is often the missing link for women who have plateaued in their healing journey
• Why there is no separation between emotions and movement — and what that means for women who are already training hard
• The forehead swipe exercise: one minute, no equipment, stimulates a cranial nerve that calms your fight-or-flight response — you can do it in a meeting and nobody will notice
• EFT tapping vs. somatic exercises — what the difference is and how to know which one is right for you
• When the Body Speaks — the book, the three sections, and who it is actually for

Check out more from Liz Tenuto:

Instagram: https://www.instagram.com/theworkoutwitch/

TikTok: @theworkoutwitch

App and Courses: https://www.theworkoutwitch.com

Book — When the Body Speaks: How Somatic Healing Sets You Free: https://www.theworkoutwitch.com/book

Free resource from Liz: DM "release" on Instagram @theworkoutwitch and she will send you a one-minute hip rocking video to get started.

Ready for coaching that meets you where you are and adapts to your life? Apply for BroadsCOACH at broads.app/broadscoach.

Learn more about Broads: ⁠https://www.broads.app/ ⁠https://www.instagram.com/broads.podcast/ https://www.instagram.com/broads.app/

Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

You’ve tried the plans. You’ve done the tracking, the lifting, the early mornings. You know what you are supposed to do. And still, something is not clicking — not the program, but the mental layer underneath it.

Why does it stick for some women and not others? How do you keep showing up when you do not feel good in your body yet? What do you do when the gym feels like everyone is watching you, when comparison is quietly wrecking your progress, when you are carrying all of this entirely alone and the silence around it is starting to feel heavier than the weights?

Those are the seven questions this episode is built around. Because the macros and the programming matter. But the mental layer is what actually decides whether any of it holds.

What's Discussed:

(0:00) Why the questions in the inbox this time had nothing to do with programming — and why the mental layer is the actual work

Q1: Why it finally clicks for some women and not others — and the real pattern the women who make it stick almost always share

Q2: How to keep showing up when you do not feel good in your body yet — and the moment from Tara's own history she rarely talks about

Q3: How to stop overthinking and find a plan you trust.

Q4: Information overload and deciding what is true for you.

Q5: What to do if the gym intimidates you and how to boost your confidence.

Q6: What to do when comparison is quietly wrecking your motivation — and why her timeline was never yours to begin with

Q7: How to stay motivated when you are doing this entirely alone — and what actually changes everything

Ready to get started?

BroadsCOACH: one-on-one coaching with a coach who knows your patterns, calls you out when you are quitting on yourself, and brings you back when you are in a spiral. Weekly check-ins, coaching calls, and programming that adapts to your life. Apply at broads.app/broadscoach.

BroadsCLUB: done-for-you monthly programming with home or gym options, plus a community of women who are in it with you. Start with a 7-day free trial at broads.app/broadsclub.

Learn more about Broads:

⁠ https://www.broads.app/ ⁠

https://www.instagram.com/broads.podcast/

https://www.instagram.com/broads.app/

Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/

YouTube: @TaraLaferrara

TikTok: @taralaferrara

Most women spend more time waiting to feel ready than they spend actually building. Waiting until the plan makes sense. Waiting until the timing is right. Waiting until there is enough proof that it is going to work before they will let themselves believe it will. And in the meantime, the thing they want—the body, the business, the version of themselves they can almost see—stays exactly where it is.

Jaime Schmidt did not wait. She started Schmidt's Naturals while pregnant, bootstrapped, making deodorant in mason jars and selling it at a Portland farmers market. She hand-delivered six-stick wholesale orders across town for thirty dollars. When the product stained a customer's shirt, she asked them to mail it to her, washed it, and sent it back. Seven years later, she sold to Unilever—30,000 retailers, 30 countries. She had no ten-year plan. She had an unwavering belief that if anyone could figure it out, it was her, and she built everything from there.

Jaime Schmidt is the founder of Schmidt's Naturals, one of the most recognized natural personal care brands in the world. She is the author of Supermaker: Crafting Business on Your Own Terms, an investor through her fund Color, and a strength training convert who started lifting at 46 and has been watching her body change in ways she did not expect and cannot stop talking about.

What's Discussed:

(0:00) The only question worth asking before you build anything: are you willing to bet on yourself before you have proof it will work?

(2:31) What it actually means to erase the identity you have built—and why it is the only way to step into who you want to become

(6:13) The origin story: pregnant, bootstrapped, making deodorant in a kitchen in mason jars and selling it at a farmers market

(9:49) Why the sales skills you think you do not have show up the second you believe in what you are selling

(14:28) What happens when you try to make every customer happy—and the moment Jaime realized it was costing her the business

(16:19) The biggest early mistakes: bad hires, locked-in contracts, and what her motto "say yes now, figure out how" actually costs when there are no limits on it

(17:26) Building while bootstrapped with a newborn—what balance actually looked like when it was not pretty

(19:49) The only question worth asking when the grind gets heavy: are you still happy?

(23:34) How she knew it was time to sell to Unilever—and what intuition actually feels like when it keeps showing up

(28:51) What came after: writing Supermaker, launching Color, and what identity looks like when it expands instead of ending

(39:15) Starting strength training at 46—and what two years of consistent lifting built that she did not see coming

(46:00) Why it is never too late—in the gym or anywhere else—if you are willing to show up

(51:13) Manifestation, visualization, and the delusional belief that actually works

Want a simple place to start fueling for the body you are building? Grab Broads' FREE Macronutrient Guide: The Balanced Plate Blueprint at broads.app/macronutrient-guide.

Learn more about Broads:

⁠https://www.broads.app/⁠

⁠https://www.instagram.com/broads.podcast/⁠

⁠https://www.instagram.com/broads.app/⁠

Check out more from Tara LaFerrara:

⁠https://www.taralaferrara.com/⁠

⁠https://www.instagram.com/taralaferrara/⁠

YouTube: @TaraLaferrara

TikTok: @taralaferrara

Check out more from Jaime Schmidt:

Instagram: @jaimeschmidt

Supermaker: Crafting Business on Your Own Terms ⁠https://supermaker.com/book⁠

Learn more about Jamie at ⁠https://www.jaimeschmidt.info/⁠

There is a season every woman hits where life gets full, training keeps getting bumped, meal prep stops happening, and the guilt is somehow louder than everything else on your plate.

And I need that guilt to stop.

Not because I’m being nice, but because it is not based in reality. A disrupted few weeks is not undoing months of work. Your body does not forget that fast. The strength you built is still there. The muscle you earned is still there. The progress you made does not disappear just because your schedule got complicated.

So today, I’m breaking down how to get results training less in a busy season. We’re talking about what your workouts actually need to do when you only have two or three of them, what to lean on outside the gym when training drops off, and how to come back without trying to punish yourself for the sessions you missed. Less than normal is not zero, babe. And the version of your routine that fits your life right now still counts.

What’s Discussed:

(0:00) Why busy seasons make women spiral and why the guilt is not based in reality

(2:00) Why missed workouts do not mean you are starting over

(4:30) What your workouts need to do when you only have two or three sessions

(8:30) Why protein, creatine, walking, and the basics matter when training drops off

(13:45) Why one or two weeks off does not mean you lost your muscle

(15:30) Why trying to “make up” missed workouts is the wrong move

(18:30) How to stop treating the routine that fits your life like it is not enough

If you have ever missed a week, barely trained for two, or looked at your calendar and thought, “There is no fucking way I can keep this routine right now,” this episode is going to help you stop turning a busy season into proof that you are failing.

Find out more from Broads:

Website: ⁠www.broads.app⁠

Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠

BroadsCOACH: Head to ⁠www.broads.app/broadscoach⁠ and apply for BroadsCOACH.

Resources Mentioned:

Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad’s FREE Macronutrient Guide: The Balanced Plate Blueprint at ⁠https://www.broads.app/macronutrient-guide⁠.

Check out more from Tara LaFerrara:

Website: ⁠www.taralaferrara.com⁠

Instagram: ⁠@taralaferrara⁠

YouTube: ⁠@TaraLaferrara⁠

Tiktok: ⁠@taralaferrara⁠

Rest is not something you earn. It is something your body needs the same way it needs water. And a lot of women are running on empty and calling it discipline.

The problem is not that women are lazy about sleep. It is the opposite. Women who train the hardest, who push through the most, who never stop going are often the ones lying awake at midnight completely wired wondering why their body will not shut off. Because pushing through all day does something to your nervous system that a few hours in bed cannot undo on its own. And nobody is talking about that part. But we will, in this episode where we get into why your brain will not quit at night, why you cannot catch up on sleep the way you think you can, and what closing a stress cycle actually means for women who never fully switch off.

This week I am sitting down with Kathryn Nicolai, the creator of Nothing Much Happens, the biggest sleep podcast in the world with over 200 million downloads. Kathryn spent 20 years as a yoga and meditation teacher working with real women through real seasons of life before she built an entire science-backed practice around rest, nervous system regulation, and why the way you move through your days is either quietly supporting your sleep or quietly wrecking it.

If you train hard and still lie awake staring at the ceiling, this one is for you.

What's Discussed:

(11:53) Why women who push through everything are often the ones whose nervous systems take the biggest hit at night

(14:49) What a stress cycle actually is, why most women have too many open tabs running, and what actually closes them

(19:38) What most people get completely wrong about why they cannot sleep

(25:54) What storytelling does to the brain that meditation and white noise cannot

(32:37) What brain training actually means for sleep and what happens the longer you stay consistent (47:56) What to do when nothing is working

(53:31) Kathryn's personal 3am secret she barely ever shares

Join us live on Monday, June 15 at 5pm CST and you'll get a special discount on BroadsCOACH BUILD if you sign up for the Summer Cohort on the call. Save your spot now at: ⁠broads.app/body-recomp-webinar⁠

Find out more from Broads:

Website: ⁠broads.app⁠

Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠

Check More Resources:

Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad’s FREE Macronutrient Guide: The Balanced Plate Blueprint at ⁠broads.app/macronutrient-guide⁠.

Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at ⁠broads.app/gym-starter-guide⁠

Check out more from Tara LaFerrara:

Website: ⁠taralaferrara.com⁠

Instagram: ⁠@taralaferrara⁠

YouTube: ⁠@TaraLaferrara⁠

TikTok: ⁠@taralaferrara⁠

Check out more from Kathryn Nicolai:

Website:⁠ nothingmuchhappens.com⁠

Instagram:⁠@kathryn_nicolai⁠

YouTube:⁠ youtube.com/c/NothingMuchHappens⁠

Podcast Nothing Much Happens on Apple Podcasts:⁠ podcasts.apple.com⁠

Podcast Nothing Much Happens on Spotify:⁠ open.spotify.com⁠

New Book On the Street Where You Live:⁠ nothingmuchhappens.com/thebook⁠

This is my birthday month. It is also the one year anniversary of my mom's death. And I have a lot to say.

This past year has been the most significant year of my entire life. The highest highs and the lowest lows all stacked on top of each other, sometimes in the same week, sometimes in the same day. Grief that got heavier the further away I got from it. Guilt I carried like a jacket I could not take off. A complicated relationship I had to learn how to grieve twice. And wins I almost felt too guilty to celebrate out loud.

But something shifted. A sunset walk. A moment. And everything started to make sense in a way it had not for a whole year.

This episode is personal. It is raw. It is not scripted. It is me at 37 sharing what 36 beat into me and what I am carrying forward. And if you have ever been in the messy middle of something really hard while also trying to keep showing up, this one is for you.

What's Discussed:

(1:41) Why grief gets heavier the further away you get from it and not lighter like everyone says it will

(5:03) The guilt, the shame, and what it felt like to carry a complicated love for a whole year

(7:35) Why forgiving herself was so much harder than forgiving her mom and what finally got her there

(10:00) The sunset walk that changed everything and the moment she finally understood why she does what she does

(17:58) Why she refuses to dim her shine even when life is also really hard and why you should not either

(19:03) The wins from the last year she is celebrating out loud because her mom would have wanted her to

(25:26) Five lessons from 36 going into 37 that she had to learn the hard way

(31:34) What she is leaving behind at 37 and what she is finally ready to bring in

If you are going through a loss, a complicated relationship, a heavy season, or you just need someone to remind you that you are allowed to feel it all and still keep going, this one is for you.

Find out more from Broads:

Website: ⁠www.broads.app⁠

Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠

BroadsCOACH: Head to ⁠www.broads.app/broadscoach⁠ and apply for BroadsCOACH.

Resources Mentioned:

Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad’s FREE Macronutrient Guide: The Balanced Plate Blueprint at ⁠https://www.broads.app/macronutrient-guide⁠.

Check out more from Tara LaFerrara:

Website: ⁠www.taralaferrara.com⁠

Instagram: ⁠@taralaferrara⁠

YouTube: ⁠@TaraLaferrara⁠

Tiktok: ⁠@taralaferrara⁠

Nutrition is where a lot of women quietly lose their damn minds.

You’re working out. You’re trying to be consistent. You care about your health. But then life gets busy, your meals get random, cravings hit, the weekend shows up, someone brings food to a party, and suddenly you’re back in that same loop of “I’ll restart Monday.”

Gurl, that is exhausting.

In this episode, I’m answering your nutrition questions without the boring “eat cleaner and try harder” speech. We’re talking about macro tracking, body composition, restriction, busy weeks, workout fuel, weekends, social situations, cravings, and why getting support might be the move if you’re tired of fighting the same food battle every week.

If you’re tired of starting over every Monday or battling cravings like they’re a character flaw, this conversation is your reminder that nutrition does not have to be perfect to work. It needs to stop making you miserable long enough for you to actually stick with it.

What’s Discussed:

03:00 Do you actually need to track macros to see results?

18:55 What matters more for body composition: workouts or nutrition?

24:17 Why cutting everything out keeps backfiring

27:55 How to eat better when life gets busy and meals start getting random

32:35 What to eat around workouts so you stop training on fumes

38:03 Why weekends keep turning into a free-for-all

42:17 How to handle social situations without making your plate a whole thing

47:06 Why getting support is not the same as failing

Join us live on Monday, June 15 at 5pm CST and you'll get a special discount on BroadsCOACH BUILD if you sign up for the Summer Cohort on the call. Save your spot now at: ⁠broads.app/body-recomp-webinar⁠

Find out more from Broads:

Website: ⁠broads.app⁠

Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠

Check More Resources:

Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad’s FREE Macronutrient Guide: The Balanced Plate Blueprint at ⁠broads.app/macronutrient-guide⁠.

Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at ⁠broads.app/gym-starter-guide⁠

Check out more from Tara LaFerrara:

Website: ⁠taralaferrara.com⁠

Instagram: ⁠@taralaferrara⁠

YouTube: ⁠@TaraLaferrara⁠

TikTok: ⁠@taralaferrara⁠

You already know what to do. You know you should lift, you know you should walk, you know protein matters. The information was never the problem. So why do you keep falling off the second life gets busy, and why does it feel like the only thing standing between you and consistency is more discipline you cannot seem to build?

Here is the truth most women never hear: it was never just about discipline. I sat down with Jordan Syatt, strength and nutrition coach to Gary Vaynerchuk and a five time world record powerlifter, to talk about the real reason women cannot stay consistent, and it comes down to a "perfectionism" trap that quietly gives you permission to quit every time you fall short.

We also get into why walking is one of the most underrated things you can do for your body, the blood markers that tell you more about your health than the scale ever will, and his honest take on motivation, GLP-1s, and what it actually takes to stop starting over.If you’re tired of starting over and finally want to build a sustainable road to fitness that’ll snowball to consistency and habits, this episode is for you.

What's Discussed:

(01:06) Why a short calorie tracking window can change how you eat.

(07:29) Why walking is the most underrated thing you can do for your long term health.

(13:05) Why your blood work tells you more about your health than the scale.

(17:25) The DEXA scan problem and why body fat numbers do more harm than good.

(23:51) Renaming "maintenance" to "momentum" and why holding your results is its own skill.

(29:13) The "perfectionism" trap and why it is the real reason you cannot stay consistent.

(32:24) Motivation versus discipline and why you actually need both.

(40:07) The truth about GLP-1s beyond weight loss.

Join us live on Monday, June 15 at 5pm CST and you'll get a special discount on BroadsCOACH BUILD if you sign up for the Summer Cohort on the call. Save your spot now at: ⁠broads.app/body-recomp-webinar⁠

Find out more from Broads:

Website: ⁠broads.app⁠

Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠

Check More Resources:

Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad’s FREE Macronutrient Guide: The Balanced Plate Blueprint at ⁠broads.app/macronutrient-guide⁠.

Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at ⁠broads.app/gym-starter-guide⁠

Check out more from Tara LaFerrara:

Website: ⁠taralaferrara.com⁠

Instagram: ⁠@taralaferrara⁠

YouTube: ⁠@TaraLaferrara⁠

TikTok: ⁠@taralaferrara⁠

Check out more from Jordan Syatt:

Website: ⁠syattfitness.com⁠

YouTube: ⁠@jordansyatt⁠

Instagram: ⁠@syattfitness⁠

Facebook: ⁠Jordan Syatt⁠

TikTok: ⁠@syattfitness⁠

Podcast: ⁠The Jordan Syatt Podcast ⁠