Broads: The Bold & Badass Fitness Podcast for Women

• 110: Sadie Lincoln: Why “Brave Space” Training Changes Everything

  Think fitness has to be all-or-nothing? That the only way to see results is to grind harder, sweat more, and push through pain?  If you’ve ever felt stuck in the shame cycle of workouts that feel like punishment, this episode is going to flip the script.In this episode, I’m joined by Sadie Lincoln, co-founder and CEO of Barre3, to talk about why the fitness industry has sold women on shame and “no pain, no gain,” and how to replace it with a smarter, more sustainable model.We dive into Sadie’s comfort → brave → fight framework, the truth about modifications as performance tools, and why short movement snacks throughout the day often beat one big sweat session. Sadie also shares how to tune into your body’s sensations to quiet the inner critic, plus her honest take on wearables, recovery, and motivation that actually lasts.If you’re ready to shift from grinding harder to working smarter, this episode will show you how to find strength, confidence, and longevity, in and out of the gym.Sadie Lincoln is the co-founder of Barre3, a global fitness company with over 200 studios and a thriving online platform. With more than 17 years of teaching experience, she’s redefining what results look like for women by combining strength, cardio, and mindfulness into every class.We Also Discuss:(00:46) Why shame sells in fitness, yet never sticks(11:05) The mindset shift that makes workouts feel empowering, not punishing(20:46) How growth really happens, and why community matters more than willpower(25:33) The industry myth women should finally start questioning(38:22) One simple movement practice that can change your entire day(42:20) Why modifications aren’t “less than”, they’re the smarter way to train(46:31) Progression vs. perfection: redefining what success actually looks likeThank You to Our Sponsors:Timeline: 20% off of Mitopure Gummies. Just go to timeline.com/TARA, and see what it feels like when your recovery and strength finally click. Check out more from Broads:Website: https://www.broads.app/Instagram: @broads.podcast @broads.appFind more from Sadie Lincoln:Website: https://barre3.comInstagram: @barre3Instagram: @sadielincoln  

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• 109: Why Losing Weight Didn’t Fix Me (and What Did)

  This one gets personal. I share my story, growing up praised for performance, losing my athletic identity, spiraling into restriction, bingeing, and running myself into the ground. A coach tells me to lose weight, shame follows, and I chase “smaller” at all costs. The shift starts with one yes: a park workout. From there, I rebuilt myself. HIIT opens the door to movement; strength training changes everything. Lifting teaches me to take up space, eat for fuel, and measure progress by power, not a scale. I define what “enough” means on my terms.In this episode of Broads, I break down how mindset questions create momentum, why one decision beats perfection, and what real progress looks like, and spoiler: It's not what you've been told. If you feel stuck, this episode is your sign. Freedom is possible. Start with one yes, and watch every other part of your life follow!What's Discussed:(00:04) The moment I finally share my real story: the messy truth behind the highlight reel(14:32) The breaking point: when discipline was really just fear in disguise(20:51) The yes that changed everything (and why it wasn’t about the workout)(28:10) How lifting 250 pounds rewired my brain about worth and confidence(43:56) The one decision that flips everything, from chasing smaller to claiming freedomThank 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/joinLearn more from BroadsWebsite: https://www.broads.app/Instagram: @broads.podcast @broads.app

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• 108: Dr. Alyssa Olenick: The Real Truth About Hybrid Training

  Think hybrid training is just for elite athletes or that cardio will kill your gains? Think again. If you've been stuck choosing between being strong OR having good cardio, this episode will change everything.I'm back with Dr. Alyssa Olenick (Doc Lyss), exercise physiologist and hybrid training expert, to break down what hybrid training actually is, why the fitness industry loves to pit strength against cardio, and how you can train for multiple goals without sacrificing your gains.We dive into why most people aren't doing enough cardio to actually interfere with their strength, how to structure your week when you only have 3-4 days to train, and Alyssa's no-nonsense approach to recovery. Plus, we tackle the biggest misconceptions holding people back and why "failure is feedback" might be the mindset shift you need.Dr. Alyssa Olenick is an exercise physiologist with a PhD in Exercise Metabolism and Female Physiology, ultramarathon runner, and hybrid training coach. She's all about evidence-based, no-nonsense training that helps people get stronger AND fitter. If you're ready to stop choosing sides in the cardio vs. strength debate, this episode is for you.What's Discussed:(05:09) What is Hybrid Training and Why It Gets Pushback(14:10) Defining True Cardiovascular Training(23:07) Debunking "Cardio Kills Gains" Myths(32:50) Strength vs Endurance Backgrounds in Hybrid Training(39:51) Genetics and Training Adaptations(48:04) Structuring Training with Limited Time(53:32) Recovery Protocols for Hybrid Athletes(01:10:03) Learning to Listen to Your BodyThank 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 Dr. Alyssa Olenik:Instagram: @doclyssfitnessWebsite: https://doclyssfitness.com/

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• 107: Q&A: 7 Ways to Finally Stay Consistent (Even When Motivation Dies)

  Let’s be real, if you’ve been training for months and you’re frustrated that nothing’s changing, it’s probably not your workout plan, your supplements, or even how hard you’re pushing. The truth? It’s consistency.And yeah, I know… not sexy. But it’s the one thing that actually moves the needle.Today I’m breaking down the seven ways you can finally lock in your consistency so you can stop spinning your wheels and actually see results. We’re talking about the real cost of skipping workouts, why consistency matters more than the scale, how to stop waiting on motivation, and why imperfect workouts always beat no workouts.I’m also diving into what it really means to build non-negotiables into your life and how to play the long game instead of chasing 30-day challenges.If you’re tired of starting and stopping, or waiting for the “perfect” time, this is the episode that’s going to flip the switch. Consistency isn’t magic, but once you have it, everything changes: your strength, your body, your confidence.What's Discussed:[00:55] The Hard Truth About Why You’re Not Seeing Results[03:30] The One Thing Everyone Overlooks (That Costs You Progress)[09:15] Why Your Scale Obsession Is Keeping You Stuck[14:40] The Motivation Myth That’s Holding You Back[22:05] What Perfectionism in the Gym Really Steals From You[30:10] The Shift That Separates People Who Quit From People Who ThriveThank You to Our Sponsors:Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours.Sign up for Mid-Life BROAD before September 28 to lock in the $99 pre-sale. After that, it jumps to $149. Don’t wait till you’re deep in burnout Googling “WTF is happening to my body” to realize you need this. Subscribe here! Your next step starts here:→ broads.app→ Follow along on IG: @broads.podcast | @broads.app

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• 106: Christina Chu: Busting Nutrition Myths for Real Results

  Ever felt like carbs are the enemy or that protein is the only way to build muscle? You're not alone. If you've been drowning in diet advice or stuck in that “all-or-nothing” mindset, this episode is for you.I sat down with Christina Chu, sports and performance dietitian, to debunk the myths around macronutrients, break down why balance is the key (not extremes), and show you how to fuel your body for strength, muscle gain, and wellness, without the guilt.We get into why carbs are essential for muscle recovery, the truth about protein, and why skipping meals or obsessing over perfect nutrition is just setting you up for burnout. Christina drops some major knowledge on why the “dimmer” approach to nutrition is way more effective than thinking you have to be perfect. Plus, we talk about how to get back on track when life throws you off course.Christina Chu is a nutrition expert, performance coach, and speaker, and she’s all about helping women fuel their bodies for long-term health, strength, and confidence. If you're tired of the quick fixes and want to build a sustainable routine, this episode is a must-listen! What's Discussed:(00:01) Chat About Strength Training for Women(04:29) Navigating Nutrition and Wellness Choices for Muscle Gain(16:53) The Power of Carbohydrates and Protein for Building Muscle(23:46) Understanding Healthful Carbohydrates and Fiber for Optimal Health(37:26) Protein and Fat Intake Guidelines for Strength and Recovery(46:27) Balanced Macronutrients for Daily Meals and Fitness Goals(57:34) Dining Decision Mystery: Making Healthy Choices for WellnessThank 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/joinFREE Macro Nutrient Guide: Confused about macros? We’ve got you covered! Grab your FREE Macro Nutrient Guide and get clear on how to make the right food choices for your body. 👉 Download the Guide  Check out more from Broads:Website: https://www.broads.app/Instagram: @broads.podcast @broads.appFind more from Christina Chu:Instagram: @christinaychuWebsite: https://www.christinaychu.com/

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