Broads: The Bold & Badass Fitness Podcast for Women

Tara LaFerrara
  • 4.9 (150)
  • 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 shit out, together.

  1. 4D AGO

    127: Tempo Training for Women Who Want More Strength Without Longer Workouts

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

    20 min

  2. FEB 3

    126: Jessica Burke, CSCS, M.S.: Strength Training Beyond Diet Culture and Food Guilt

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

    54 min

  3. JAN 27

    125: Q&A: Why HIIT Stops Working, Why It’s Harder to See Results After 30, Why You Need More Recovery & More

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

    15 min

  4. JAN 20

    124: Kasey Jo Orvidas, Ph.D.: How Identity Shapes Exercise Habits More Than Motivation

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

    55 min

  5. JAN 13

    123: Don't Do These 8 Things If You Want To Lose Your Holiday Weight

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

    16 min

  6. JAN 6

    122: Dr. Tyna, ND, DC: GLP-1, Muscle, and the Real Drivers of Midlife Weight Gain

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

    1 hr

  7. 12/30/2025

    121: A Q&A on Strength, Holiday Bloat, Time Off & Getting Back Without Spiraling

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

    36 min

  8. 12/23/2025

    120: Dr Mariza Snyder: How Walking, Movement Snacks and Strength Support You in Midlife

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

    1h 1m
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Trailer

4.9
out of 5
150 Ratings

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 shit out, together.

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