Broads: The Bold & Badass Fitness Podcast for Women

• 105: Running Trends vs. Smart Training, Fat Loss Myths + Workout Red Flags

  Ever wonder if running more miles is actually helping you, or just beating up your body?In this episode, I’m breaking down the latest running trends, from sprint squads to long-distance track groups, and sharing what actually helps women train smarter and avoid injuries. I’ll walk you through the biggest red flags I see in workout programs, the most common fat loss myths that need to die already, and why tracking your cycle (plus using wearables) can completely transform your fitness journey.I’m joined by my girl Emily (aka ATX Cake Bae and the marketing/ops queen behind Broads) for a rapid-fire catch up. We also talk about why supplements aren’t the magic fix they’re marketed to be and the truth about six-pack abs and what to focus on if you only have 30 minutes to train.Emily has been part of the Broads team for over two years, and she’s not just behind the scenes, she’s living the programs. Today we are sharing the strategies, mindset shifts, and “green flags” that make training effective, sustainable, and actually fun.What's Discussed:(00:01) Running Trends: Sprint Training vs Long-Distance Workouts for Women(09:30) Fat Loss Myths & Supplements Women Don’t Need(19:02) Workout Program Red Flags: Warmups, Rep Ranges & Rest(28:52) Fitness Myths: Pilates, 30-Minute Training & Smarter Workouts(34:11) Mindset Shifts: Strength Training, Therapy & Self-ImprovementThank You to Our Sponsors:Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.appTimeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies  to claim yours.Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything.Pre-natal Program: Pregnancy doesn’t mean fragile. Join our Prenatal & Powerful webinar Sept 10 and learn how to train smart and feel badass every step of the way: https://www.broads.app/prenatal-webinarFind more about Broads: Website: https://www.broads.app/Instagram: @broads.podcast @broads.app

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• 104: Emily Duncan: Will Lifting Make You Bulky? Here's The Truth

  Think sweating more = better results? Or that lifting will make you “too bulky”? You’re not alone. If you’ve ever felt like your body’s either “too much” or “not enough,” or struggled to balance training for aesthetics with training for strength, this episode is a must-listen.I sat down with Emily Duncan, fitness coach, entrepreneur, and host of EmBody Radio, to talk about what women are really up against when it comes to body image, fitness trends, and self-trust.We unpack why “bulky” is one of the biggest myths in fitness, how to separate discipline from obsession, and why balance is overrated (and harmony is where the real results happen). We also talk about why motivation is never enough on its own, and the systems we can use to stay consistent without burning out.Emily Duncan is a fitness coach, entrepreneur, and podcast host who has been creating online for over 12 years. Starting her journey in competitive bodybuilding, she now helps women move beyond quick fixes and body trends to build lasting strength, confidence, and self-trust.We Also Discuss:00:00 – Body Image, Ballet to Bodybuilding: Emily’s Evolution08:09 – Beyond Trends: Redefining Balance and Harmony17:53 – Why Women Compete (and How to Truly Support Each Other)22:03 – Strength, Curves, and Owning Your Power31:37 – Discipline vs. Obsession: Building Resilience That Lasts39:54 – Coaching That Goes Deeper Than Reps & Macros46:21 – Motivation Is Overrated: Build Systems That Stick56:00 – Joy, Self-Care, and Finding Confidence Outside the GymThank You to Our Sponsors:Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.appFind more from Tara: Website: https://www.broads.app/Instagram: @broads.podcast @broads.appFind more from Emily Duncan:Instagram: www.instagram.com/em_duncInstagram: www.instagram.com/embodyradio

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• 103: Q&A: 8 Nutrition Myths You Need To Stop Believing (Like, Yesterday)

  You asked, I answered. I put a question box on Instagram asking for the nutrition myths you keep hearing, and wow… some of them had me laughing, some had me shaking my head, and some absolutely needed to be set straight.So in this BS-free episode, I’m breaking down eight popular nutrition myths and giving you the science (and the sass) so you know exactly what matters for your goals. From eating late at night, to carbs, to creatine, to alcohol, here’s what’s actually true and what you can stop stressing about forever.I also break down the real impact alcohol has on your gains and how to cut through all the nutrition noise flooding your social media. If you’re tired of confusing, conflicting advice and just want clear, BS-free answers you can actually use, this episode gives you the science and the straight talk so you can make decisions that work for your goals.What's Discussed:00:58 – Is Eating Late at Night Actually Bad for Your Goals?05:42 – Creatine for Women: Strength, Recovery, and the Bulky Myth11:36 – Brown Rice vs. White Rice: Digestion, Nutrients, and Performance16:27 – Calories In vs. Calories Out: The Nuance Behind the Formula27:41 – Alcohol and Fitness: How It Impacts Gains, Recovery, and Fat LossThank You to Our Sponsors:Broads: Ready to ditch the BS and start feeling strong in your body? Work 1:1 with a Broads Coach to get custom programming + nutritional guidance to finally reach your goals. Learn more at https://www.broads.app/joinTimeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies  to claim yours.Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything. Find more from Tara:Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerrara 

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• 102: Claire Ollila: What’s Keeping You From Regulating Your Nervous System

  You’re not “too sensitive”, you’re dysregulated. And no, a 10-minute meditation won’t fix it.If you’ve ever felt like you’re doing everything right, eating well, training hard, sleeping 8 hours, and still feel anxious, stuck, or like your body’s not responding… this episode is a must-listen.I sat down with Claire Ollila, somatic breathwork facilitator and nervous system mentor, to talk about the missing piece most women aren’t taught when it comes to health, stress, and emotional resilience. We unpack how stress shows up in sneaky ways, what it really means to regulate your nervous system, and why your default stress response might be sabotaging your progress.Claire breaks down how to use breathwork and tapping as actual tools, not checkboxes, plus the subtle signs your body’s asking for support. Claire Ollila is a somatic breathwork facilitator and nervous system mentor who helps people break patterns, release stored stress, and create generational healing, starting with their own bodies. Her work blends science-backed tools with intuitive practices.We Also Discuss:(00:04) Why Stress Relief Isn’t Just About “Calming Down”(12:13) You’re Breathing Wrong: Here’s How to Fix It(19:05) The 4 Stress Responses Sabotaging Your Progress(30:09) The Real Reason Stress Is Wrecking Your Workouts(36:47) Tapping: The Weird-Looking Tool That Actually Works(49:56) From Skeptic to Self-Regulated(55:53) Don’t Wait for Rock Bottom to Start HealingThank You to Our Sponsors:Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.appMomentous: Head to livemomentous.com  and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything.Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours.Find more from Tara: Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerrara Find more from Claire Ollila:Instagram: @claire.ollilaWebsite: https://www.theopeningpath.co/foundations 

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• 101: Q&A: Fitness Mistakes + If I Were Starting My Fitness Journey Today, I’d Do This Instead

  If I could go back and start my fitness journey all over again? I’d do a lot less spinning my wheels, and a lot more of what actually works.In this Q&A episode, I’m breaking down exactly what I’d do differently if I were starting from scratch today. No fake motivation. No shiny routines. Just the five shifts that would’ve saved me years of burnout, frustration, and wasted energy.We’re talking about why lifting weights (intentionally, not endlessly) would be my day one move, why soreness and sweat mean less than you think, and how protein and walking changed everything for me, but not in the way Instagram makes it seem.I’m also getting into the habits I used to skip that now feel non-negotiable and why I wish I’d stopped treating under-eating like a flex.If you’re in your start-over era, or just tired of doing the most and feeling the least, this one’s for you.What's Discussed:  (00:00) If I could start my fitness journey over…(05:08) Why strength training would be my day one(08:03) The truth about soreness and sweat(13:56) How under-eating held me back(17:33) Walking for recovery, not just rings(20:11) The warm-up I used to skip (and now swear by)(24:14) You don’t need more, you need the right thingsThank You to Our Sponsors:Broads: Ready to ditch the BS and start feeling strong in your body? Work 1:1 with a Broads Coach to get custom programming + nutritional guidance to finally reach your goals. Learn more at https://www.broads.app/joinTimeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies  to claim yours.Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything.Find more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerraraTiktok: @taralaferrara

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