Broads: The Bold & Badass Fitness Podcast for Women

• 86: Brianna Battles: Must Know Tips to Transform Your Body After Baby

  Let’s be honest—how often do we think about how pregnancy and postpartum affect our training and recovery? For many women, this season of life brings unique challenges that aren't always addressed in mainstream fitness advice.In today’s episode, Brianna Battles, founder of Pregnancy and Postpartum Athleticism, joins me to discuss the importance of training during pregnancy and postpartum. We dive into how to modify your workouts to protect your pelvic health, the importance of understanding diastasis recti, and how to train your body while respecting its changes. Brianna also shares valuable insights on mindset—why it’s crucial to adjust your approach to exercise during these transformative periods and how to embrace the process.With years of experience helping women train safely through pregnancy and postpartum, Brianna offers practical advice on regaining strength, improving pelvic health, and rethinking fitness goals for the long term.Tune in for a powerful conversation on fitness, health, and recovery after having a baby!We Also Discuss:(00:13) The Fitness Struggle: Balancing Motherhood & Health(07:38) Pelvic Health 101: Why It’s Key During Pregnancy(18:54) Embracing the Shift: Navigating Body Changes in Motherhood(26:35) Core Training Secrets for Pregnant Women: What You Need to Know(37:14) Diastasis Recti: Understanding Postpartum Recovery(49:00) Overcoming Postpartum Challenges & Restoring Your Strength(58:37) Building a Support Network for Pregnant & Postpartum AthletesThank You to Our Sponsors:Broads: Broads gives you structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join today at broads.app and use code PODCAST for 20% off your first month!Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.comFind more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerraraTiktok: @taralaferraraFind more from Brianna Battles:Website: https://go.briannabattles.comInstagram: @brianna.battles Programs: https://go.briannabattles.com/programs

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• 85: THIS Is What Birth Control Is Doing To Your Body…

  Let’s be real—how often do you stop to think about how hormonal birth control affects your body, metabolism, and overall health? It’s something many women take without fully understanding the long-term impact.In today’s episode, Lara Briden joins me to dive into the technical side of hormonal birth control and its effects on muscle growth, insulin sensitivity, and metabolic function. We’ll explore how synthetic hormones interfere with ovarian function, why they might be hindering your fitness progress, and the connection between birth control and conditions like insulin resistance and gut health.We’ll also break down how the hormonal IUD and other methods can disrupt your natural cycle and what alternatives you can consider for better hormone balance and overall well-being. Plus, Lara shares insights on how to transition off birth control safely and what to expect when your body resets.Lara Briden is a Naturopathic doctor and leading expert in women’s hormone health. She’s the author of Period Repair Manual and Hormone Repair Manual and has spent over 20 years working with women to optimize their hormonal health.We Also Discuss:(00:16) Birth Control and Muscle Growth Study(06:40) Benefits of Non-Hormonal Birth Control(19:00) Copper IUD and Hormonal Birth Control(33:16) Understanding Body Literacy and Exercise(42:28) Optimizing Training Based on Menstrual Cycle(46:33) Metabolism and Cycle Synchronization(58:18) Metabolic Flexibility and Muscle Growth(01:10:27) Women's Health and Metabolism RepairThank You to Our Sponsors:Broads: Broads gives you structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join today at broads.app and use code PODCAST for 20% off your first month!Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.comFind more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerraraTiktok: @taralaferrara Find more from Lara Briden:Website: https://www.larabriden.com/Instagram: @larabriden

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• 84: THIS is Why You're Not Getting Stronger (And How to Fix It)

  For years, I thought I was doing everything right, showing up, sweating it out, and doing all the workouts I saw online. But I couldn’t figure out why I wasn’t actually getting stronger. Why my joints ached, why I felt stuck, or why my lifts weren’t going anywhere.Turns out, I was making some of the most common fitness mistakes that women still make today.From rushing through reps to skipping rest (guilty), from starting every workout with cardio to training only in one plane of motion, I’ve done it all. And in this episode, I’m breaking it all down for you. Not to make you feel bad, but to help you finally connect the dots and train in a way that actually supports your goals.If you’ve ever felt like you’re working hard but not seeing the results, this episode is for you. We’re talking about how to lift smarter, move with purpose, and fix the sneaky things that are secretly sabotaging your progress.This is part one, because yep, there are that many things we need to talk about.Because strength isn't just about lifting heavier. It’s about doing the little things right, and doing them consistently.Let’s fix this, together. I Also Discuss:(00:00) Common Fitness Mistakes and Solutions(09:07) Proper Core Bracing for Lifting(15:17) Proper Footwear and Multi-Plane Training(30:05) Empowerment Through Purposeful LiftingThank You to Our Sponsors:Broads App – Get structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join at broads.app and use code PODCAST for 20% off your first month!Legion - Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.comFind more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerraraTiktok: @taralaferrara

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• 83: Kaisa Keranen: Stop Chasing Aesthetics—Train for Strength & Watch What Happens

  Let’s be real, how often do you actually warm up before a workout? Or focus on mobility? Or train for strength instead of just trying to change how your body looks?If any of that sounds familiar, this episode is for you. Today, I’m sitting down with Kaisa Keranen, a coach, trainer, and movement expert who’s on a mission to change the way people think about fitness.We’re covering why mobility is essential for strength, injury prevention, and longevity, and how neglecting it could be holding you back. We’ll also break down the truth about lifting weights, especially for women who fear getting bulky (spoiler: it won’t happen overnight). We’ll also dive into how to build confidence through movement, shift your mindset around training, and uncover the real key to consistency, one that goes beyond just relying on motivation.Plus, Kaisa will share her journey from athlete to trainer, why she’s obsessed with jiu-jitsu, and how to stop seeing movement as punishment and actually start enjoying it. Kaisa Keranen is a renowned fitness coach, founder of Just Move, and a passionate advocate for making movement accessible and enjoyable. With a background as an athlete, Kaisa specializes in empowering individuals to move better, feel stronger, and enjoy the process. Trust me, this episode is packed with wisdom, let’s jump in.We Also Talk About:(00:00) Career Paths and Fitness Journeys(07:11) Athletic Transitions and Competitive Ventures(13:19) Changing Mindsets in Fitness(22:41) Unlocking Mobility for Fitness Success(31:44) Body Confidence and Self-Love(44:51) Empowering Women on Social Media(50:41) Embracing Change Through ConsistencyThank You to Our Sponsors:Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.comBroads: Broads gives you structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join today at broads.app and use code PODCAST for 20% off your first month!Find more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @thetaratalk @broads.appYoutube: Tara LaFerraraFind more from Kaisa Keranen:Website: https://justmove.com/Instagram: @kaisafit

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• 82: Q&A: Overtraining, Strength Training, Fat Loss & More

  For way too long, I thought training more meant training better. Six or seven days a week, sometimes twice a day, because if I wasn’t pushing my limits, was I even making progress?I see this all the time now. People grinding through back-to-back workouts, ignoring the signals their bodies are screaming at them. Constant fatigue, stubborn plateaus, weird little injuries that just won’t go away. And for what? More isn’t always better. In fact, sometimes, it’s the very thing holding you back.I used to think I had to train like an athlete to see results—until my body literally forced me to slow the hell down. The truth is, real progress happens in the recovery, not just in the reps. And if you’re stuck, exhausted, or just not seeing the changes you expected… it might be time to rethink your approach.In today’s episode, I’m breaking it all down. We’ll talk about the signs of overtraining—like constant fatigue, plateaus, and mood swings—and why they happen in the first place. I’ll explain how too much exercise can actually mess with your strength, metabolism, and hormones, making it harder to see results. And, most importantly, I’ll show you why rest days are just as critical as your workouts and how you can train smarter (not just harder) to get stronger, feel better, and actually make progress.If you’ve ever felt guilty for taking a rest day, or wondered why your workouts aren’t hitting the same way anymore… this episode is for you!Because here’s the deal: training smarter > training more. And learning to listen to your body? That’s where the real gains happen.I Also Discuss:(00:00) Fitness Q&A(10:46) Effective Strength Training and Fat Loss(24:42) High-Intensity Interval Training (HIIT) & Mobility(32:07) Footwear for Strength Training(38:23) Podcast Thank You MessageThank You to Our Sponsors:Broads: Broads gives you structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join today at broads.app and use code PODCAST for 20% off your first month!Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.comFind more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerraraTiktok: @taralaferrara

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