Broads: The Bold & Badass Fitness Podcast for Women

Struggling with motivation, confused about how much cardio you need, or wondering if lifting weights will make you bulky? A lot of women are told the answer is more cardio, stricter dieting, and more discipline, but those are often the exact things keeping them stuck.

In this Broads episode, we talk about why motivation isn’t the thing that keeps you consistent, why protein is the nutrient most women are missing in their diet, and how much cardio you really need when it comes to building strength and improving body composition. 

If you’re training hard but still feel unsure what actually works or worried you’re doing the wrong things in the gym, tune in.

What's Discussed:

(03:33) What to do when you get injured and how to keep training instead of quitting

(08:35) How much cardio women actually need

(09:26) Daily walking as one of the most underrated tools for fat loss and stress

(11:30) Why low protein leads to cravings, fatigue, and muscle loss

(15:06) Motivation vs self trust and what actually keeps you consistent

(21:17) Why belly fat shows up in your 40s and the hormone shifts behind it

(24:32) The truth about “toning” and why women don’t accidentally get bulky

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Website: https://www.broads.app

Instagram: @broads.podcast @broads.app

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According to Journal of Clinical Medicine, roughly 62.3% of women report experiencing pain around the back or neck and limb areas. 

Most of us have accepted the pain as a normal part of life that just happens in our thirties, what comes with having kids and part of aging.

Broads coaches have observed that that happens when women have been conditioned to stay small, move less, and treat their bodies as something to shrink rather than something to build.

The women who start strength training do not just get stronger. They get their energy back, their pain starts to ease, and have more confidence to move their bodies.  The goal is no longer to tone the muscles but to chase how to finally feel good with their bodies.

We dive deeper into this in the latest episode of Broads with Taylor McGee and T-Ferg, two coaches in the Broads Coach Program who have spent years helping women unlearn the myths of the fitness industry and build something real instead.

We also discuss why imperfect action breeds motivation and what actually gets women to show up consistently, why the perfect time to start does not exist and why messy is better than waiting.

Taylor McGee is a Philadelphia-based certified coach with seven years in the fitness industry. T-Ferg is a Denver-based coach with over ten years in and around movement and strength. Together they bring a clear-eyed, no-nonsense perspective on what women actually need, not just in the gym, but in how they show up for themselves and for their clients every single day.

What's Discussed:

(03:20) Why pull-ups are one of the most powerful things a woman can build

(08:45) How celebrating your wins without a "but" changes everything

(12:10) Why confidence and ego are not the same thing & how women were conditioned to confuse them

(18:30) The toning myth: why the word was designed to keep women small 

(24:15) Why motivation is a myth and what actually gets you to show up consistently

(31:40) How to start so small that showing up becomes inevitable

(38:20) Why the perfect time to start is always right now especially when life is messy

(44:10) What a coach actually does for you that a workout app never can

(51:25) Why real results take five years and why that should excite you, not scare you

(57:30) What taking up space actually means in the gym and in your life

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Find more from Broads:

Website: https://www.broads.app

Instagram: @broads.podcast @broads.app

 

Check out more from Tara LaFerrara:

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You’re stuck at the same weight on your squat or bench, so you assume the answer is more reps, more volume, more grind. But piling on more work without fixing the weak link is exactly how you stay stuck.

In the latest episode of Broads, I break down why your core’s job isn’t crunches, why knees cave in your squat, and how Bulgarian split squats force your glutes to finally do their job.

And when your hips shoot up in your deadlift, I unpack what that says about your hamstrings and how to fix it so your strength actually shows up at lockout. Fix the weak link, and the lift follows.

What's Discussed:

(03:22) Why doing more squats won’t fix a squat plateau

(05:03) Bulgarian split squats fix knee cave and glute weakness

(08:27) Paused bench press builds strength at your sticking point

(11:52) RDLs fix weak deadlift lockout and hip hinge issues

(12:26) Why squatting your deadlift limits hamstring strength

(15:33) Press more than you pull and your shoulders pay

(18:40) Your core’s job is resisting movement, not crunching

(22:56) Accessory work fixes weak links and prevents injuries

Check out more from Broads:

Website: https://www.broads.app

Instagram: @broads.podcast @broads.app

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

Check out more from Tara LaFerrara:

Website: http://taralaferrara.com

Instagram: @taralaferrara

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Tiktok: @taralaferrara

You’ve been told perfect form prevents injury and rounding your back will ruin your spine. But what if the real problem isn’t the movement? What if it’s fear, outdated advice, and expecting your body to heal like it’s Amazon Prime two-day shipping? 

We dive deeper into this in the latest episode of the Broads Podcast with strength coach Dr. Susie Spirlock. 

We also chat about why “perfect form” doesn’t exist, how to return to lifting after injury or chronic conditions like POTS and hypermobility, and why strength training is non-negotiable for women heading into perimenopause and beyond. 

Dr. Susie Spirlock is a Doctor of Physical Therapy and strength coach with a Bachelor of Science in Exercise Science. She is Barbell Rehab Method certified, Precision Nutrition Level 1 certified, and a Pain Free Performance Specialist. She provides online rehab and fitness coaching and serves as an instructor for the Barbell Rehab Method.

What's Discussed:

(08:44) Why “perfect form” doesn’t exist and how anatomy shapes technique

(10:15) Gradual exposure to load and why rounding your back isn’t automatically bad

(12:08) Fear of lifting heavy and how graded exposure reduces injury anxiety

(14:00) Why fear predicts pain more than tissue damage after injury

(18:25) Junk volume, overprogramming, and how smarter structure drives results

(25:03) Why lifting advice from doctors lags 10-15 years behind research

(32:26) Strength training, menopause, and what happens to bone density if you don’t lift

(48:43) Clickbait rehab content and how to spot black-and-white misinformation

Check out more from Broads:

Website: https://www.broads.app

Instagram: @broads.podcast @broads.app

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

Check out more from Tara LaFerrara:

Website: http://taralaferrara.com

Instagram: @taralaferrara

Youtube: @TaraLaferrara

Tiktok: @taralaferrara

Check out more from Dr. Susie Spirlock:

Instagram: @dr.susie.squats

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Youtube: @dr.susie.squats

Facebook: @dr.susie.squats

Rest periods are one of the most ignored parts of training, and they’re often the reason you’re exhausted but not actually getting stronger.

This episode of Broads is about removing the guesswork. We break down what rest periods do, why more sweat doesn’t equal better results, and how mismatching your rest to your goal can stall progress without you realizing it.

If your lifts feel inconsistent, your workouts feel randomly hard or way too easy, or you’re spending forever in the gym without seeing results, your rest between sets might be the missing piece. That’s what this episode is all about.

What's Discussed:

(00:48) Why rest periods are an overlooked driver of strength and muscle gains

(03:25) ATP, creatine phosphate, and what actually recovers between sets

(05:03) How rest determines strength, hypertrophy, or endurance outcomes

(06:51) Why heavy lifts require three to five minutes of rest

(07:46) Using shorter rest to create metabolic stress for muscle growth

(09:13) How short rest trains fatigue tolerance and muscular endurance

(10:52) What breaks when rest is too short or too long

(15:41) Why timing rest separates training from random workouts

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

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Website: https://www.broads.app

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Website: http://taralaferrara.com 

Instagram: @taralaferrara 

@broads.podcast

Youtube: https://youtube.com/@TaraLaferrara