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

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.appInstagram: @broads.podcast @broads.appCheck out more from Tara LaFerrara:Website: www.taralaferrara.comInstagram: @taralaferraraYoutube: @TaraLaferraraTiktok: @taralaferraraCheck out more from Dr. Tyna, ND, DC:Website: www.drtyna.comInstagram: @drtynaYoutube: @drtyna

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.appInstagram: @broads.podcast @broads.app

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.appInstagram: @broads.podcast @broads.appCheck out more from Tara LaFerrara:Website: www.taralaferrara.comInstagram: @taralaferraraYoutube: @TaraLaferraraTiktok: @taralaferraraCheck out more from Dr Mariza Snyder:Website: www.drmariza.comInstagram: @drmarizaYoutube: @drmarizasnyderFacebook: @drmarizasnyder

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 routineThank 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.appInstagram: @broads.podcast @broads.app

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 overwhelmingThank 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.appInstagram: @broads.podcast @broads.appCheck out more from Tayla Cannon:Website: www.athleticrebuild.netInstagram: @taylacannonphysio

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 nowThank 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.appInstagram: @broads.podcast @broads.app

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 controlThank 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.comInstagram: @mccallmcphersonpaFacebook: @McCallMcPhersonPACYoutube: @McCallMcPhersonTiktok: @mccallmcpherson

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

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.appFind more from Katie St. Clair:Instagram:  @katie.stclair.fitnessWebsite: https://www.katiestclairfitness.com/empowered-performance-main

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 homeThank 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-guideYour next step starts here:Check out more from Broads: https://www.broads.app/→ Follow along on IG: @broads.podcast | @broads.app