Broads: The Bold & Badass Fitness Podcast for Women

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:

Instagram: @broads.podcast @broads.app

Find more from Katie St. Clair:

Instagram:  @katie.stclair.fitness

Website: 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 home

Thank You to Our Sponsors:

Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours.

Your next step starts here:

Check out more from Broads: https://www.broads.app/

→ Follow along on IG: @broads.podcast | @broads.app

Dating in 2025 feels broken. But what if the problem isn't the apps, your body, or the fact that no one talks to each other anymore. It's just that you're approaching it all wrong?

In this episode of BROADS, I'm joined by Talia Koren, host of Dating Intentionally, to talk about why dating apps actually work when you use them strategically and how to approach someone at the gym without making it weird. 

We also dive into why modifications matter in dating just like they do in training, and how to maintain your routine when new relationship energy takes over.

Talia Koren is a dating expert, podcast host, and founder of Dating Intentionally. After going on 64 first dates in one year using apps and IRL connections, she met her husband on Hinge (he was number 56) and now teaches women how to date strategically and authentically.

We Also Discuss:

(04:44) The real truth about whether dating apps actually work

(05:17) How to know if your profile is working (and what to fix if it's not)

(06:27) Why you need 10-15 matches just to get one date

(10:09) Which dating app you should actually be using

(16:48) Green flags to look for on a first date

(19:24) When lifestyle differences become deal-breakers

(22:02) What to do when your partner doesn't share your fitness lifestyle

(30:09) The harsh reality about what holds people back on dating apps

(32:52) Why being muscular is actually an asset in dating

(38:22) How to approach someone at the gym (and actually get their number)

(46:35) What to do when a new relationship derails your fitness routine

Thank 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-guide

Check out more from Broads:

Instagram: @broads.podcast @broads.app

Find more from Talia Koren:

Instagram: 

 @dating.intentionally

Think the number on the scale is the ultimate measure of success? That smaller is always better? That hitting your "goal weight" will finally make you feel confident? You've been sold a lie. 

Today, I'm breaking down the 10 things you need to know about body recomposition so you can stop chasing the scale and start building the body you actually want. I'm also diving into why lifting heavy is non-negotiable, how to distribute your protein throughout the day, why carbs fuel your performance instead of making you gain weight, and how recovery creates the results you're chasing in the gym.

If you're tired of being smaller but softer, weaker but lighter, or hitting your "goal weight" only to feel disappointed, this is the episode that's going to flip the switch. 

What's Discussed:

(10:44) Weight loss shrinks you, body recomp reshapes you

(16:59) Why fat loss alone backfires every time

(20:05) How long recomposition actually takes (and why that's worth it)

(22:51) Why muscle is your secret weapon for metabolism and longevity

(24:37) Why lifting heavy is non-negotiable for body recomp

(26:04) Protein distribution matters just as much as total intake

(28:11) Why carbs are your friend, not your enemy

(29:47) Recovery creates results (not just more workouts)

(31:42) The only two supplements that actually matter

(34:23) How to measure progress without obsessing over the scale

Thank 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-guide

Your next step starts here:

→ broads.app

→ Follow along on IG: @broads.podcast | @broads.app

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

(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 like

Thank 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.app

Find more from Sadie Lincoln:

Website: https://barre3.com

Instagram: @barre3

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

(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 freedom

Thank 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/join

Learn more from Broads

Website: https://www.broads.app/

Instagram: @broads.podcast @broads.app

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:

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.app

Find more from Dr. Alyssa Olenik:

Instagram: @doclyssfitness

Website: https://doclyssfitness.com/

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. 

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 Thrive

Thank 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

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:

Thank 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/join

FREE 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.app

Find more from Christina Chu:

Instagram: @christinaychu

Website: https://www.christinaychu.com/

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’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-Improvement

Thank You to Our Sponsors:

Find more about Broads:

Website: https://www.broads.app/

Instagram: @broads.podcast @broads.app