Broads: The Bold & Badass Fitness Podcast for Women

3d ago

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

Dec 9

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

Dec 2

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

Nov 25

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.broads.app/ Instagram: @broads.podcast @broads.app Check out more from McCall McPherson: Website: www.mccallmcpherson.com Instagram: @mccallmcphersonpa Facebook: @McCallMcPhersonPAC Youtube: @McCallMcPherson Tiktok: @mccallmcpherson

Nov 18

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

Nov 11

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

Nov 4

Scared to walk into the gym? Convinced everyone's staring at you? Worried you'll look clueless using equipment? Let's be real: the gym can be intimidating as hell. But gym intimidation can't be the reason you skip your workout. You have goals to reach, strength to build, and confidence to build, and you're not going to get there by staying comfortable. Today, I'm giving you 9 ways to overcome gym intimidation so you can walk into any gym feeling strong, confident, and ready to crush your workout. I'm also sharing my free step-by-step guide: How to Get Started in the Gym 101, which walks you through exactly what to do when you walk through those doors. What's Discussed: (01:56) Have a plan before you go (02:52) Focus on yourself (no one is watching you) (03:59) Go during off-peak hours (04:34) Dress for confidence, not Instagram (05:13) People are actually nicer than you think (06:11) Work out with a friend or mentor (06:44) Scope out the gym beforehand (07:55) Warm up in a safe corner (08:56) Try a different gym or start at home Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at https://www.broads.app/gym-starter-guide Your next step starts here: Check out more from Broads: https://www.broads.app/ → Follow along on IG: @broads.podcast | @broads.app

Oct 28

Dating in 2025 feels broken. But what if the problem isn't the apps, your body, or the fact that no one talks to each other anymore. It's just that you're approaching it all wrong? In this episode of BROADS, I'm joined by Talia Koren, host of Dating Intentionally, to talk about why dating apps actually work when you use them strategically and how to approach someone at the gym without making it weird. We also dive into why modifications matter in dating just like they do in training, and how to maintain your routine when new relationship energy takes over. Talia Koren is a dating expert, podcast host, and founder of Dating Intentionally. After going on 64 first dates in one year using apps and IRL connections, she met her husband on Hinge (he was number 56) and now teaches women how to date strategically and authentically. We Also Discuss: (04:44) The real truth about whether dating apps actually work (05:17) How to know if your profile is working (and what to fix if it's not) (06:27) Why you need 10-15 matches just to get one date (10:09) Which dating app you should actually be using (16:48) Green flags to look for on a first date (19:24) When lifestyle differences become deal-breakers (22:02) What to do when your partner doesn't share your fitness lifestyle (30:09) The harsh reality about what holds people back on dating apps (32:52) Why being muscular is actually an asset in dating (38:22) How to approach someone at the gym (and actually get their number) (46:35) What to do when a new relationship derails your fitness 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. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at https://www.broads.app/gym-starter-guide Check out more from Broads: Website: https://www.broads.app/ Instagram: @broads.podcast @broads.app Find more from Talia Koren: Instagram: @dating.intentionally