Broads: The Bold & Badass Fitness Podcast for Women

The average woman in the United States attempts to lose weight at least five times per year. Most of those attempts follow the same pattern: cut calories as low as possible, add as much exercise as possible, push until burnout, and start over.

The pattern does not fail because of a lack of willpower. It fails because the strategy itself is not designed to build women to success.

We go deeper into this in the latest episode of Broads. We also discuss what the 80/20 rule of nutrition versus exercise actually means in practice, how the lifestyle gap affects fat storage more than most women account for, and why the first three months of a real fat loss journey often look like nothing is happening.

Gen Coco is a Certified Nutrition Coach and founder of Gen's Gym. After a decade of cycling through every quick fix in the diet industry, she lost 50 pounds through walking and nutrition alone, no gym, no intense cardio, no restriction. 

Her framework is built around what is actually sustainable, not what looks most impressive on a program. What she learned applies well beyond fat loss. It is a way of thinking about effort, consistency, and what it actually takes to change something by loving yourself more.

What's Discussed:

(01:17) Why keto, cheat meals, and extreme restriction fail most women

(02:29) The all-or-nothing mindset and why high-achieving women are most vulnerable to it

(08:57) Minimum baseline standards: how to set a floor instead of an impossible ceiling

(09:03) The lifestyle gap: sleep, stress, and emotional health as fat loss variables

(11:26) What learning to cook from scratch changed about her relationship with food

(17:07) Meal prep, food tracking, and why portion education matters more than calorie restriction

(20:28) How to navigate social eating, alcohol, and going out without derailing progress

(30:38) The GLP-1 conversation: when peptides are appropriate

(31:42) The difference between weight loss and fat loss

(41:48) Why weight loss is a side effect of self-love, not the other way around

(44:29) How to rebuild self-trust after years of broken promises to yourself

Find more from Broads:

Website: https://www.broads.app

Instagram: @broads.podcast @broads.app

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Check out more from Tara LaFerrara:

Website: http://taralaferrara.com

Instagram: @taralaferrara

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Check out more from Gen Coco:

Instagram: @gensgym

Facebook: Gen’s Gym

Tiktok: @gensgym

Website: https://www.gensgym.com/

Business Instagram: @happybodsquad

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

BroadsCOACH: Head to broads.com/join and apply for BroadsCOACH.

Check out more from Broads:

Website: https://www.broads.app

Instagram: @broads.podcast @broads.app

Check out more from Tara LaFerrara:

Website: http://taralaferrara.com

Instagram: @taralaferrara

Youtube: @TaraLaferrara

Tiktok: @taralaferrara

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

Thank You to Our Sponsors:

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IM8: Use my code TARA at checkout to save 10% on your first order at https://im8health.com/

 

Find more from Broads:

Website: https://www.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 Taylor McGee:

Instagram: @taylormcgeefit

Facebook: Taylor McGee Fitness

Website: https://taylormcgeefit.com/online-coaching

Broads app link: https://www.broads.app/coachtaylormcgee

Check out more from Taylor Ferguson:

Instagram: @your.wellness.barbie

Tiktok: @taylor_melissa_

Broads app link: https://www.broads.app/coachtaylorferguson

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

Youtube: @TaraLaferrara

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

Tiktok: @dr.susie.squats

Youtube: @dr.susie.squats

Facebook: @dr.susie.squats