Broads: The Bold & Badass Fitness Podcast for Women

YAP Media
  • 4.9 (191)
  • Fitness
  • Updated Weekly

Welcome to BROADS: The Bold & Badass Fitness Podcast for Women. I’m Tara and I’m here to empower you to feel strong in your body, be confident to take up space, and cultivate that badassery you’ve been holding back (yes, I did just make up the word badassery). You’re here because you know there is more to life and you’re ready to go after it … you just need some support and guidance along the way. So tune in, stay a while, and I promise to be right here alongside you as we figure this out, together.

  1. 2d ago

    147: Kathryn Nicolai: Why Women Who Train the Hardest Are Often the Ones Who Sleep the Worst

    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

    56 min

  2. 6d ago ·  Bonus

    146: Birthday Bonus: The Hardest Year of My Life and What I Learned From It

    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

    34 min

  3. Jun 16

    145: Nutrition Q&A: For Women Who Work Out and Still Feel Lost With Food

    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

    37 min

  4. Jun 9

    144: Why Being a “Perfectionist” With Fitness Is Making You Inconsistent with Jordan Syatt

    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

    1h 12m

  5. Jun 2

    143: Why Every Woman Needs a Goal That Makes Her Feel Alive Again

    Somewhere in your mid-30s, training can quietly stop feeling like something you choose and start feeling like something you owe. The workouts are still happening, the effort is still there, but the spark that used to make movement feel exciting has gone missing, and most women have no idea how to get it back. I dive deeper into this in this week's episode of Broads, where I take you behind the scenes of my journey in competing at APEX for the second time and what choosing a real performance goal did to my relationship with training. I also talked about what getting 4th place twice taught me more than a podium finish would have, the difference between training to control your body and training to trust it, and why pursuing strength in your late 30s is one of the most genuinely rebellious things you can do. What's Discussed: 02:07) The 150 meters from the finish line: what competing at APEX actually feels like. (05:54) Why my relationship with athletics got complicated and how APEX feels different. (08:14) The biggest thing missing for women in fitness right now. (09:31) Why pursuing strength in your late 30s is genuinely rebellious. (25:13) What getting 4th place twice actually taught me about progress. 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. Check out more from Tara LaFerrara: Website: taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara TikTok: @taralaferrara

    30 min

  6. May 26

    142: How Active Women Are Accidentally Destroying Their Hair with Shandi Nichelle

    You have been treating your hair the same way diet culture taught you to treat your body. Something feels off, so you add another product, another step, or another routine you saw online. And just like with food and fitness, more is almost never the answer. Shandi Nichelle has been touching hair for 20 years and she has one question she asks every woman who sits in her chair. What are you using and who told you to buy it? Because almost every hair problem she sees comes back to the same thing: women are solving a problem they have not correctly diagnosed yet. Shandi Nichelle is a hairstylist, hair educator, and founder of FREEWELL, a clean hair care brand built around the idea that your hair needs less than you think. In this episode, Shandi breaks down the five types of hair damage most active women are dealing with without knowing it, why the habits that feel responsible are often the ones causing the most harm, and what it actually takes to get your hair healthy without overhauling your life. If you have ever felt like nothing you try is working, this episode is going to tell you exactly why. What's Discussed: (1:49) The biggest hair myth Shandi wants to kill for good (3:50) Why the slick back bun is quietly receding your hairline (7:09) What healthy hair actually means and why most products fake it (9:01) The five types of hair damage and the surprising new one on the rise (18:11) Why over-washing is the first thing Shandi identifies in every active woman (23:45) What dry shampoo is actually doing to your scalp (26:44) Why scalp health is simpler than the industry wants you to think (36:53) The protocol Shandi gives every woman before she buys another product (40:27) The one ingredient your hair needs more than any treatment you can buy (42:00) How Power Gloss was born out of training for a triathlon (48:18) How often you actually need to use it and where to keep it so you remember (49:52) Where to find Shandi and what is coming June 1st Find more from Broads: Website: broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Website: taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara TikTok: @taralaferrara Check out more from Shandi Nichelle: Website: livefreewell.com  Facebook: FreewellInstagram: @livefreewell

    56 min

  7. May 19

    141: The Bikini Body Trap: Your Body Doesn't Have a Seasonal Deadline

    If you grew up in the Pinterest and early Facebook era, you probably learned early that summer meant one thing: getting your body ready for it. It all starts with restrictive diets in April, punishing workouts, and a whole lot of self-criticism in front of the mirror.  Most millennial women never questioned it. It was just the 'norm' or what we thought we should look like. The pressure to shrink, tone, and transform your body in 30 days for a vacation or a swimsuit is not a health goal but a trap that keeps you on a yearly hamster wheel. One that is costing you your hormones, your relationship with food, and your long-term progress every single time you fall into it. In this episode, I am breaking down why the summer body mentality keeps you stuck in a loop, what it is actually doing to your body biologically, and what to do instead if you want results that last longer than August. What's Discussed: (0:00) Why the bikini body cycle keeps repeating itself (1:04) Tara's personal history with chasing a summer look (3:17) What the bikini body mentality actually is and what it costs you (6:28) The hormone disruption nobody talks about: cortisol, leptin, and the binge-restrict cycle (8:09) The question to ask yourself before starting any summer challenge (9:53) Why real results take real time and what slow progress actually looks like (11:48) Three non-negotiables you can anchor into year round (14:37) What people think they need to do to lose weight fast and why it backfires (18:05) What actually works: strength, protein, sleep, and stress management (20:07) The abs myth: why crunches are not giving you what you think (24:10) Your body does not have a seasonal deadline Find out more from Broads: Website: broads.app Instagram: @broads.podcast @broads.app BroadsCOACH: Head to broads.app/broadscoach and apply for BroadsCOACH. Check More Resources: Nutrition Webinar: Check out the plate method at broads.app/nutritionwebinar 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

    28 min

  8. May 12

    140: Bouncing Back Myth, Invisible Grief & Identity Shift of Badass Moms with Jenna Kennedy

    The identity shift that comes with motherhood is one of the least talked about transitions a woman will ever go through. Research shows it rivals puberty and menopause in the scale of psychological and neurological change it triggers in a woman's brain and body. For high-achieving women, that shift hits differently. The woman who built her entire sense of self around drive, accomplishment, and control suddenly finds none of that prepares her for the part where she has to let that version of herself go. Jenna Kennedy is an entrepreneur, podcaster, and mom of two who got pregnant twice unexpectedly and had to find her way through the identity loss, the invisible grief, and the slow surrender that nobody warned her was coming. If you have ever felt like motherhood asked you to give up the most hard-won version of yourself, this conversation will make you feel a lot less alone in it. What's Discussed: (1:33) The bounce back myth and what we are actually bouncing from (3:41) When motherhood arrives before you agreed to it (6:10) The grief nobody gives you permission to feel (8:27) What your most important role actually is right now (9:45) The identity death and rebirth of becoming a mom (21:15) Why anxiety is a signal not a problem to fix (32:20) How high achievers confuse accomplishment with happiness (41:10) What surrender actually looks like for a woman who always had a plan (48:15) The small habits that build genuine happiness over time Thank you to our sponsors! IM8: Use my code TARA at checkout to save 10% on your first order at im8health.com/ Find more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Website: taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Jenna Kennedy: Instagram: @itsjennakennedy       Tiktok: @itsjennakennedy Podcast: Hope You’re Wellhttps://www.instagram.com/itsjennakennedy

    59 min
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4.9
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About

Welcome to BROADS: The Bold & Badass Fitness Podcast for Women. I’m Tara and I’m here to empower you to feel strong in your body, be confident to take up space, and cultivate that badassery you’ve been holding back (yes, I did just make up the word badassery). You’re here because you know there is more to life and you’re ready to go after it … you just need some support and guidance along the way. So tune in, stay a while, and I promise to be right here alongside you as we figure this out, together.

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