Broads: The Bold & Badass Fitness Podcast for Women

By Tara LaFerraraHealth & Fitness Mental Health Fitness

Broads: The Bold & Badass Fitness Podcast for Women episodes

December 03, 2024 64: 8 Fail-Proof Ways to Deal with “Food Judgement” at Any Holiday Gathering
Have you ever been asked "Are you still on that health kick?" at a family gathering while trying to enjoy your meal in peace? Holiday gatherings are often a time of stress, especially if you are someone who cares about what you’re eating. That’s why, in this episode of Tara Talk, I dive into 8 strategies to help you navigate holiday eating with family and friends.
I discuss how to maintain boundaries while preserving relationships, share tips for bringing your own food, and talk about the importance of being flexible with your health goals. I also dive into real-world examples, including both polite and sassy responses to common situations.
Thank you to our sponsors:
Legion: Use code TaraTalk for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.com
Try Broads for 7 days free and surprise yourself with what’s possible.

Find more from Tara:
Website: https://www.taralaferrara.com/
Instagram: @taralaferrara @broads.podcast @broads.app
Youtube: Tara LaFerrara
What I Discuss:
01:46 - Setting expectations and boundaries before family gatherings
03:10 - Reminder: You don't owe anyone explanations for your health choices
04:31 - How to politely deflect unwanted questions
07:34 - Preparing friendly responses for common questions
14:30 - Firmly but kindly declining pushy food offers
17:06 - Reconnecting with your "why" when feeling pressured
20:41 - Educating others (only when they show genuine interest)
24:28 - Bringing a dish you enjoy to gatherings
27:20 - Keeping things flexible and enjoying moderation
27 min
November 26, 202463: Dr. Jen Fraboni: Mobility Will Change Your Life + Easy Tips to Add It Into Your Daily Routine
If you feel older than you actually are, suffer with body aches, or just feel stiff in general... you need mobility. In today's episode with Dr. Jen Fraboni, we discuss why mobility is an absolute must for anyone wanting to live a long and healthy life. Dr. Jen debunks common mobility myths, breaks down WHY it's so important, and shares easy tips for incorporating it in your daily routine.
Dr. Jen Fraboni, PT, DPT, is an internationally-renowned physical therapist and host of the The Optimal Body Podcast who specializes in helping people overcome chronic pain and maximize physical performance and brings a unique, whole body approach to strength, mobility and pain-free living.
Episode Highlights:
Why you need mobility

Debunking common mobility myths

How breathing can boost mobility + reduce stress

Training full range of motion for longevity

Exercises to improve joint health

How to incorporate mobility into your daily routine
Take up space in a powerful fitness community.
Try Broads for 7 days free and surprise yourself with what’s possible.
Are you ready to uplevel your health & fitness with Legion? Use code TaraTalk for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.com
If this episode resonated please leave a rate & review and share with friends! Your support means so much! Watch the episode on YouTube HERE.
You can learn more about Dr. Jen at @docjenfit
Follow along on @taralaferrara for no BS fitness + life advice. Follow along on @broads.podcast for episode updates and extra content.
Sign up for the newsletter HERE and never miss an update!
1 hr 1 min
November 19, 202462: 5 Tips for Staying on Track Through the Holiday Season
Is it possible to be fully present and enjoy the holiday season while still prioritizing your health? 100%. I'm sharing 5 tips to help you stay "on track" this holiday season so you can feel your best in body, mind, and spirit.
Episode Highlights:
Settings intentions vs expectations

How to be flexible with yourself + plans

Letting go of "perfection"

Why you should never skip meals!

Monitoring your hunger levels

The protein first approach

Why movement should be a non-negotiable

Take up space in a powerful fitness community.
Try Broads for 7 days free and surprise yourself with what’s possible.
Are you ready to uplevel your health & fitness with Legion? Use code TaraTalk for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.com
If this episode resonated please leave a rate & review and share with friends! Your support means so much! Watch the episode on YouTube HERE.
Follow along on @taralaferrara for no BS fitness + life advice. Follow along on @thetaratalk for episode updates and extra content.
Sign up for the newsletter HERE and never miss an update!
23 min
November 12, 2024 61: Dr. Shannon Ritchey: Debunking Fitness Myths + The REAL Way to Change Your Body Composition
This episode of the Tara talk is for all the women out there who feel frustrated by endless cardio sessions, confusing fitness advice, and a seeming lack of progress in their workouts. If you’ve ever wondered why your body isn’t changing the way you want, or if you’re feeling a little lost when it comes to strength training, then this episode is for you.
In this episode, I’m joined by Dr. Shannon Ritchey, fitness expert, founder of Evlo Fitness, and former physical therapist, who helps address all these concerns. She’s going to break down some common misconceptions around fat loss vs. body composition, and explain why more muscle—not more cardio—is the game-changer for a leaner physique.
Dr. Shannon also debunks quick-fix workout trends, explores the true role of nutrition in body composition, evaluates the effectiveness of different exercises for muscle growth, and explores the long-term benefits of building muscle for changing your body composition.
What we discuss:
(00:00) - Trends and Myths in Fitness
(08:39) - Reconsidering Exercise Mythologies
(16:40) - Effective Exercises for Muscle Growth
19:38) - Myths and Realities of Strength Training
(31:14) - Understanding Muscle Failure and Weightlifting
(43:15) - Tracking Nutrition and Fitness Progress
(50:15) - Building Muscle for Longevity and Health
(01:01:06) - Consistent and Gentle Fitness Approach

JOIN THE BROADS (BRAND-NEW WORKOUT APP) WAITLIST:
https://www.broads.app/
Connect with Tara @taralaferrara
Connect with Shannon @dr.shannon.dpt
Website: https://evlofitness.com/
1 hr 4 min
November 05, 202459: My 5 Non-Negotiables for Building a Workout Plan That’s Actually Effective (Use this as a checklist!)
These are my 5 non-negotiables for building a workout plan that will actually get you results. If you follow this list, you're bound to see + feel results in the gym.
Episode Highlights:
Why a well-structured workout plan is crucial for achieving fitness goals

Quality versus quantity with your workouts + reps

The importance of consistency with exercise

Why full-body workouts are most effective

How mobility supports strength training

Progressive overload for muscle growth

Join the Broads waitlist and get the founder's discount when we launch!
Are you ready to uplevel your health & fitness with Legion? Use code TaraTalk for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.com
If this episode resonated please leave a rate & review and share with friends! Your support means so much! Watch the episode on YouTube HERE.
Follow along on @taralaferrara for no BS fitness + life advice. Follow along on @broads.podcast for episode updates and extra content.
17 min
October 29, 202458: Muscle Building Q&A
Let's debunk some common fitness myths and answer the most commonly asked questions when it comes to building muscles. You might be surprised with what you learn!

Episode Highlights:
Does barre / pilates build muscle?

The best leg day exercises

How to avoid injuring yourself

Why you need mobility

The connection between weight loss + gaining muscle

How to make your workouts more effective

High reps vs low reps

Why you're not seeing results

How to gain muscle with an at-home setup

Join the Broads waitlist and get the founder's discount when we launch.
Are you ready to uplevel your health & fitness with Legion? Use code TaraTalk for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.com
If this episode resonated please leave a rate & review and share with friends! Your support means so much! Watch the episode on YouTube HERE.
Follow along on @taralaferrara for no BS fitness + life advice. Follow along on @broads.podcast for episode updates and extra content.
Sign up for the newsletter HERE and never miss an update!
Take up space in a powerful fitness community.
Try Broads for 7 days free and surprise yourself with what’s possible.
28 min
October 22, 202457: 5 Things You Need to Know about Workout Volume if You Actually Want to Get Toned
If you want to get toned in your workouts, follow these 5 tips. Once you understand these important things about workout volume, you'll be feeling strong and toned in no time at all.
What is volume and why does it matter?

What’s the difference between volume, intensity and frequency?

Gaining muscle mass

Why high reps with low weights won’t give you the results you want

What's the ideal amount of volume you want?

How to structure your workouts
Sign up for the Broads waitlist if you’re ready to start following a carefully programmed workout plan that was designed for optimal muscle growth for women.
Are you ready to uplevel your health & fitness with Legion? Use code TaraTalk for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.com
If this episode resonated please leave a rate & review and share with friends! Your support means so much! Watch the episode on YouTube HERE.
Follow along on @taralaferrara for no BS fitness + life advice. Follow along on @broads.podcast for episode updates and extra content.
Sign up for the newsletter HERE and never miss an update!
Take up space in a powerful fitness community.
Try Broads for 7 days free and surprise yourself with what’s possible.
18 min
October 15, 202456: The #1 Fitness Mistake Most Women Make
This is the #1 mistake most women make when it comes to fitness. If you can shift this, you'll feel (and see) a change in your overall strength + mindset.
Episode Highlights:
The influence of diet culture

How under-eating impacts health

Hormonal fluctuations + brain fog

The risk of muscle loss

Solutions to under-eating
Join the Broads waitlist here.
Are you ready to uplevel your health & fitness with Legion? Use code TaraTalk for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.com
If this episode resonated please leave a rate & review and share with friends! Your support means so much! Watch the episode on YouTube HERE.
Follow along on @taralaferrara for no BS fitness + life advice. Follow along on @broads.podcast for episode updates and extra content.
Sign up for the newsletter HERE and never miss an update!
Take up space in a powerful fitness community.
Try Broads for 7 days free and surprise yourself with what’s possible.
19 min
October 08, 202455: How to Stop Caring What Others Think and Start Living for Yourself with Matt Choi
This is how you stop caring what others think of you and start living life for yourself. Matt Choi shares his experience of going beyond the labels as a runner to create limitless possibilities in life.
Episode Highlights:
How to cultivate intrinsic motivation

Breaking free of labels + boxes

Creating unlimited potential in life

“So much more than a runner”

Being an athlete for 15 years

Pursuing intentional challenge in life

Running 100 miles in Leadville

Endurance and mental grit

How to grow in life and overcome limiting beliefs

Challenging negative self talk + mental chatter

Micro-dosing stress to expand your capacity

Building habits through consistency

Join the Broads waitlist here.
Are you ready to uplevel your health & fitness with Legion? Use code TaraTalk for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.com
If this episode resonated please leave a rate & review and share with friends! Your support means so much! Watch the episode on YouTube HERE.
You can learn more about Matt and his programs, resources, and more at @mattchoi_6
Follow along on @taralaferrara for no BS fitness + life advice. Follow along on @broads.podcast for episode updates and extra content.
Sign up for the newsletter HERE and never miss an update!
Take up space in a powerful fitness community.
Try Broads for 7 days free and surprise yourself with what’s possible.
54 min
October 01, 202454: 1 Year Anniversary + a New Brand: BTS of Broads
Celebrating 1 full year of The Tara Talk + the upcoming launch of our new brand, Broads. Listen for a BTS glimpse into building an app, working with a partner (or friend) and staying motivated throughout it all.
Episode Highlights:
1 year of The Tara Talk

GIVEAWAY (details below)

BTS of building Broads!

What to expect within the app

Building a team and asking for help

Working with your partner

How to communicate clearly

Making decisions using “dealer’s choice”

How to stay motivated in fitness + life

Using a reward system

Should you workout while sick?

To enter the giveaway, leave a rate & review on Apple Podcasts with your name, then send a screenshot of it to [email protected] for a chance to win a new set of over the ear headphones!
Giveaway ends on Tuesday, October 29
Join the Broads waitlist and be the first to know about launch updates!
Are you ready to uplevel your health & fitness with Legion? Use code TaraTalk for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.com
If this episode resonated please leave a rate & review and share with friends! Your support means so much! Watch the episode on YouTube HERE.
Follow along on @taralaferrara for no BS fitness + life advice. Follow along on @broads.podcast for episode updates and extra content.
Sign up for the newsletter HERE and never miss an update!
Take up space in a powerful fitness community.
Try Broads for 7 days free and surprise yourself with what’s possible.
42 min

About Broads: The Bold & Badass Fitness Podcast for Women

From the publisher's feed

Welcome to BROADS: The Bold & Badass Fitness Podcast for Women. I’m Tara and I’m here to empower you to feel strong in your body, be confident to take up space, and cultivate that badassery you’ve been holding back (yes, I did just make up the word badassery).