Broads: The Bold & Badass Fitness Podcast for Women

For women who strength train, nutrition is the thing everyone has an opinion on and almost nobody explains clearly. The information is loud, it is contradictory, and a lot of it is coming from people who spent a week getting a certification online. The result is food noise — the constant mental chatter around what to eat, when to eat it, whether you ate too much or the wrong things — and it is exhausting.

In this episode you will get clear, evidence-based answers from someone who spent four years and over 1,200 supervised clinical hours earning the right to give them.

Sarah Bomer is a registered dietician, personal trainer, pre and postnatal specialist, and one of the newest assistant coaches on the BroadsCOACH team. She holds her master's degree in Nutrition and Dietetics from Metro State University of Denver and completed her dietetic internship at Children's Hospital before passing her national registration exam. She trains primarily women with a focus on building a relationship with food that actually supports their training — not one that makes it harder.

What's Discussed:

Who Sarah Bomer is — five years in fitness, group training to private clients, bridal and pre/postnatal specialization, and the four-year journey to becoming a registered dietician

 

RD vs. nutritionist — what the credential difference actually means, what it takes to become a registered dietician (master's degree, 1,200+ supervised hours, national registration exam), and why the word "nutritionist" has almost no legal or educational protection behind it

 

Why Sarah chose the evidence-based RD path over the shorter route — and what that deeper clinical training gives her clients that a nutritionist certification cannot

 

Protein for women — how much, why it matters, and what consistently undereating it actually costs you

 

What food noise is, why it is so consuming for women who are already doing everything right, and what it actually takes to quiet it

 

Why diets fail — the diet culture trap and what a sustainable approach to nutrition actually looks like versus restriction dressed up as a plan

 

Building a balanced plate — how to structure meals to hit macro and micronutrient goals without it becoming another thing to overthink

 

Food tracking — when it is a useful tool, when it starts working against you, and how to know which one it is for you

 

GLP-1 medications (Ozempic, Wegovy) — a nuanced, non-judgmental take on where they have a legitimate place, where they are being misused, and why undereating and malnourishment are the most common things she sees with clients on them

 

Rapid fire myth-busting: carbs after 6pm make you gain weight, you need to detox, eating fat makes you fat, you can out-train a bad diet, fruit has too much sugar, everyone should be gluten-free, breakfast is the most important meal of the day, if you can't pronounce an ingredient you should not eat it

 

What it is actually like to work with BroadsCOACH clients — and why the mindset women bring to Broads makes them a different kind of client to work with

 

The one piece of nutrition advice every woman should hear: nourish your body consistently

 

Ready to work with a coach who integrates training and nutrition the way it was always meant to be? Apply for BroadsCOACH at https://www.broads.app/broadscoach.

Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/

Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

Check out more from Sarah Bomer: Instagram: https://www.instagram.com/sarahbomersrd/

Body recomposition for women is one of the most underexplained concepts in all of fitness and the gap between "I know what a cut is" and "I know what recomposition is" has cost a lot of women a lot of wasted time on programs that were built for a completely different goal.

Here is the thing. When most women say they want to tone up or lean out, what they are actually describing is recomposition. They just do not have a word for it. And that word — and the clear explanation of what it actually takes — has been missing from almost every conversation about women's bodies and training. Everyone talks about cutting and bulking. Nobody sits a woman down and says: there is a third option, it is probably the one you actually want, and here is exactly what it looks like.

This episode is that conversation.

What's Discussed:

Why a stalled scale is not a plateau — and what it actually signals for a woman who is strength training and hitting her protein

The simple definition of body recomposition: losing fat and building muscle at the same time, and why most women are already in the middle of it without knowing it

The three options — cut, bulk, and recomposition — what each one actually does to your body and why the third one is the option diet culture never handed you

The honest trade-off: why recomp is slower than a dedicated cut or bulk, why that is not a flaw, and why the metric everyone hands you (scale weight) does not align with the actual goal

The biology of why recomposition works — muscle protein synthesis, fat mobilization, and why these two processes can run in parallel without a calorie surplus if the training stimulus and protein are where they need to be

Who recomposition works best for — and the specific scenarios where a dedicated cut or bulk makes more sense instead

The two non-negotiables: protein at 0.7–1 gram per pound of bodyweight and progressive overload — why both are required, and what happens to the whole process when either one is missing

The four metrics that actually tell you recomposition is working — and why the scale is the least useful one of the bunch

The five most common ways women accidentally sabotage their recomposition: chasing two goals with contradictory behaviors, undereating during the day and overeating at night, switching programs before the current one had time to work, treating lifting as a calorie-burning activity instead of a signal, and quitting in the window right before results actually show up

What a real recomposition week looks like across all five variables: calories, protein, training, cardio, and recovery — made concrete

How to find your starting point based on exactly where you are right now — and the single adjustment that changes more than any new program would

Want to go deeper on everything covered in this episode, including the hormone piece? Our free Body Recomp Webinar covers it all. https://www.broads.app/body-recomp-webinar

Ready to have progressive overload built in by design so recomposition actually happens instead of just being something you hope for? Apply for BroadsCOACH: https://www.broads.app/broadscoach

Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/

Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

Body recomposition for women is one of the most underexplained concepts in all of fitness and the gap between "I know what a cut is" and "I know what recomposition is" has cost a lot of women a lot of wasted time on programs that were built for a completely different goal.

Here is the thing. When most women say they want to tone up or lean out, what they are actually describing is recomposition. They just do not have a word for it. And that word — and the clear explanation of what it actually takes — has been missing from almost every conversation about women's bodies and training. Everyone talks about cutting and bulking. Nobody sits a woman down and says: there is a third option, it is probably the one you actually want, and here is exactly what it looks like.

This episode is that conversation.

What's Discussed:

Why a stalled scale is not a plateau — and what it actually signals for a woman who is strength training and hitting her protein

The simple definition of body recomposition: losing fat and building muscle at the same time, and why most women are already in the middle of it without knowing it

The three options — cut, bulk, and recomposition — what each one actually does to your body and why the third one is the option diet culture never handed you

The honest trade-off: why recomp is slower than a dedicated cut or bulk, why that is not a flaw, and why the metric everyone hands you (scale weight) does not align with the actual goal

The biology of why recomposition works — muscle protein synthesis, fat mobilization, and why these two processes can run in parallel without a calorie surplus if the training stimulus and protein are where they need to be

Who recomposition works best for — and the specific scenarios where a dedicated cut or bulk makes more sense instead

The two non-negotiables: protein at 0.7–1 gram per pound of bodyweight and progressive overload — why both are required, and what happens to the whole process when either one is missing

The four metrics that actually tell you recomposition is working — and why the scale is the least useful one of the bunch

The five most common ways women accidentally sabotage their recomposition: chasing two goals with contradictory behaviors, undereating during the day and overeating at night, switching programs before the current one had time to work, treating lifting as a calorie-burning activity instead of a signal, and quitting in the window right before results actually show up

What a real recomposition week looks like across all five variables: calories, protein, training, cardio, and recovery — made concrete

How to find your starting point based on exactly where you are right now — and the single adjustment that changes more than any new program would

 

Want to go deeper on everything covered in this episode, including the hormone piece? Our free Body Recomp Webinar covers it all. https://www.broads.app/body-recomp-webinar

Ready to have progressive overload built in by design so recomposition actually happens instead of just being something you hope for? Apply for BroadsCOACH: https://www.broads.app/broadscoach

 

Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/

Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

Body image for women who train hard is one of the most common and least talked-about traps in fitness. If you have been hitting your goals, staying consistent, achieving more — and still feel like it is not enough — that is not a discipline problem. That is a pattern that no amount of performance can fix on its own.

In this episode you will hear from a woman who learned that at the highest possible level. Camille Leblanc-Bazinet is a seven-time CrossFit Games competitor and the 2014 Fittest Woman on Earth. At the peak of her career, her hormone labs came back menopausal — her body shutting down while her achievements kept stacking up. What she discovered on the other side of that, about worth, identity, and what strength actually means, is exactly the conversation women who train hard need to hear.

Camille Leblanc-Bazinet is a seven-time CrossFit Games competitor, the 2014 Fittest Woman on Earth, a gymnast, gym owner, coach, and one of the most honest voices in fitness on what it actually costs to chase performance at the expense of everything else.

What's Discussed:

How growing up as a gymnast shaped her relationship with her body — and why the generational patterns she inherited from her mother and grandmother mattered more than any sport ever did

Fueling for performance as the escape from restriction — and how that evolution also came with its own cost when performance became the only thing that mattered

The hormonal crash at the height of her career: on paper menopausal while competing as one of the fittest women alive — and what that moment finally made her face

What it actually felt like to receive body criticism online while holding a world title — and why no level of achievement made that noise go away

Why she retired, what her body was asking her to pay attention to, and why she does not regret the decision

The IVF journey, multiple miscarriages, surrendering — and what she found on the other side of that

The first hard thing she ever did: setting one rule for herself every morning and what that installed in her that nothing external ever could

The strongest thing she has ever done — asking for help on her knees after her daughter was born prematurely — and how that changed everything

How she is intentionally breaking the generational patterns with her own daughter and why talking about struggle out loud is a form of parenting she never had modeled for her

What strength means at this stage of her life — and why her answer is vulnerability and the willingness to say "I need help"

Her closing message: sit still, find your light, hold yourself

Ready for coaching that builds around the woman you actually are right now? Apply for BroadsCOACH at https://www.broads.app/broadscoach.

Learn more about Broads:
https://www.broads.app/

https://www.instagram.com/broads_coach/

Check out more from Tara LaFerrara:
https://www.taralaferrara.com/https://www.instagram.com/taralaferrara/
YouTube: @TaraLaferrara
TikTok: @taralaferrara

Check out more from Camille Leblanc-Bazinet:
Instagram: https://www.instagram.com/camillelbaz/
ThunderBro: https://thundrbro.com/

Body image for women who train hard is one of the most common and least talked-about traps in fitness. If you have been hitting your goals, staying consistent, achieving more — and still feel like it is not enough — that is not a discipline problem. That is a pattern that no amount of performance can fix on its own.

In this episode you will hear from a woman who learned that at the highest possible level. Camille Leblanc-Bazinet is a seven-time CrossFit Games competitor and the 2014 Fittest Woman on Earth. At the peak of her career, her hormone labs came back menopausal — her body shutting down while her achievements kept stacking up. What she discovered on the other side of that, about worth, identity, and what strength actually means, is exactly the conversation women who train hard need to hear.

Camille Leblanc-Bazinet is a seven-time CrossFit Games competitor, the 2014 Fittest Woman on Earth, a gymnast, gym owner, coach, and one of the most honest voices in fitness on what it actually costs to chase performance at the expense of everything else.

What's Discussed:

How growing up as a gymnast shaped her relationship with her body — and why the generational patterns she inherited from her mother and grandmother mattered more than any sport ever did

Fueling for performance as the escape from restriction — and how that evolution also came with its own cost when performance became the only thing that mattered

The hormonal crash at the height of her career: on paper menopausal while competing as one of the fittest women alive — and what that moment finally made her face

What it actually felt like to receive body criticism online while holding a world title — and why no level of achievement made that noise go away

Why she retired, what her body was asking her to pay attention to, and why she does not regret the decision

The IVF journey, multiple miscarriages, surrendering — and what she found on the other side of that

The first hard thing she ever did: setting one rule for herself every morning and what that installed in her that nothing external ever could

The strongest thing she has ever done — asking for help on her knees after her daughter was born prematurely — and how that changed everything

How she is intentionally breaking the generational patterns with her own daughter and why talking about struggle out loud is a form of parenting she never had modeled for her

What strength means at this stage of her life — and why her answer is vulnerability and the willingness to say "I need help"

Her closing message: sit still, find your light, hold yourself

Ready for coaching that builds around the woman you actually are right now? Apply for BroadsCOACH at ⁠https://www.broads.app/broadscoach⁠.

Learn more about Broads: ⁠https://www.broads.app/⁠

⁠https://www.instagram.com/broads_coach/⁠

Check out more from Tara LaFerrara: ⁠https://www.taralaferrara.com/⁠⁠https://www.instagram.com/taralaferrara/⁠YouTube: @TaraLaferrara TikTok: @taralaferrara

Check out more from Camille Leblanc-Bazinet: Instagram: ⁠https://www.instagram.com/camillelbaz/⁠ ThunderBro: ⁠https://thundrbro.com/