Broads: The Bold & Badass Fitness Podcast for Women

By Tara LaFerraraHealth & Fitness Mental Health Fitness

Broads: The Bold & Badass Fitness Podcast for Women episodes

March 05, 202423: How Recovery, Creatine, and Deload Weeks Actually Increase Strength
Welcome to The Tara Talk, your go-to podcast for all things mindset + movement! Today Tara shares about how proper recovery, taking creatine, and incorporating deload weeks is crucial for consistent strength gains.

Episode Highlights:
The importance of recovery

How to prioritize active recovery

What is creatine?

The benefits of creatine

How to take it + when

Misconceptions around creatine

Deload weeks: Why do they matter?

Rest can increase your gains

How to incorporate deload weeks into your routine

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
February 27, 202422: Navigating Nomadic Living and a Cancer Diagnosis with Sam Ciaccia
Welcome to The Tara Talk, your go-to podcast for all things mindset + movement! Today Tara connects with Sam Ciaccia about bridging the gap between medical and fitness professionals for full body health. With a history of working in the medical field + personal training, Sam shares how she navigated an unexpected cancer diagnosis while building a business and maintaining her strength throughout it all.

Samantha Ciaccia is a reputable strength coach and Physician Assistant with 10+ years of clinical experience and personal training. While working in the busy Emergency Rooms of New York City, she is convinced there is a direct link between optimal health and physical fitness. She spent her career bridging the gap between medicine and fitness, understanding both are equally important. Now, she coaches healthcare professionals, clinicians and other coaches from all over the world about the link between fitness and health care prevention. As a PA-C, B.S. Kinesiology and CSCS, Sam has a wealth of knowledge she wants to share with you!

Episode Highlights:
Sam’s shift into digital nomad life

Solo traveling the world

An unexpected cancer diagnosis

Navigating body image in the midst of breast cancer

Not identifying with a medical diagnosis

How to be intentional with your energy

The importance of strength training

Mastering movement and kettlebells

Intentional + strategic dating

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 Sam @sciaccia and the Bell Mechanics Course 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.
54 min
February 20, 202421: How to Improve Your Mobility + Why It Matters
Welcome to The Tara Talk, your go-to podcast for all things mindset + movement! Today Tara breaks down why mobility matters for overall strength + health and how to incorporate it into your daily routine.

Episode Highlights:
What is mobility + why it matters

Mobility vs flexibility

How mobility supports strength training

Mobility drills to start with TODAY

Understanding CAR: Controlled Articular Rotations

P.A.I.L.’s + R.A.I.L.’s for mobility

How to incorporate mobility daily

The FREE Mobility 101 + Drills Guide

Ready to improve your mobility? Start with my FREE Mobility 101 + Drills Guide

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.
21 min
February 13, 202420: Let’s Talk About Sex: Communication, Stimulation, and Lubrication with Vanessa Marin
Welcome to The Tara Talk, your go-to podcast for all things mindset + movement! Today Tara connects with Vanessa Marin to talk about sex, pleasure, and how to communicate your needs.
Vanessa Marin is a sex therapist and instant New York Times Best Selling author of Sex Talks: The Five Conversations That Will Transform Your Love Life, co-written with her husband and partner-in-crime, Xander Marin.
Vanessa is here to help you kick shame out of the bedroom so you can start feeling the connection, pleasure, and joy you deserve!
Episode Highlights:
Fluctuating sex drive

How to communicate your needs with your partner

Tips for talking about sex

Having open conversations with friends

Let’s talk about butt stuff!

How to start with anal

Quality over quantity with sex

Self pleasure Q&A

Direct vs indirect clitoris stimulation

Differing sizes and shapes

Lube 101

How to have the sex talk with kids

Creating an experience for both to enjoy

The Valentines Day Sex Challenge!

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.

Connect with Vanessa @vanessaandxander Learn more about her courses , resources and podcast 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.
57 min
February 06, 202419: Are You Lifting Heavy Enough? 3 Ways to Track Progress + Prevent DOMS
Welcome to The Tara Talk, your go-to podcast for all things mindset + movement! Welcome to The Tara Talk, your go-to podcast for all things mindset + movement! Today Tara explains how to determine what weight is right for you to lift and why you can probably lift heavier than you think. As well as how to properly warm up and recover to prevent muscle soreness, injury, and the dreaded DOMS.
Episode Highlights:
Why you’re probably not lifting heavy enough

How to properly warm up for working sets

The importance of mind-muscle connection

Understanding the RPE scale

Percentage-based training

Tracking your progress with weights

How to calculate rep ranges

Knowing when it’s time to lift heavier

What causes DOMS

How to properly recover and prevent injury

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.
29 min
January 30, 202418: Becoming Superhuman Through Mobility, Calisthenics, and Strength Training with Taylor Learmont
Welcome to The Tara Talk, your go-to podcast for all things mindset + movement. Today, Tara connects with the agility queen, Taylor Learmont. As a mobility, strength, and calisthenics athlete, a certified personal trainer, and most recently an IFBB Fitness Pro, Taylor has all the advice, experience, and truths of what it takes to become superhuman in physical form.
Taylor's passion for fitness evolved from her diverse athletic background as a gymnast, dancer, and cheerleader. Over the years, she has explored different avenues of training including sport-specific training, strength and conditioning, calisthenics, and bodybuilding. Taylor (@littletfitness) has garnered a following of over 2.6 million across all platforms with an audience that has fallen in love with her personality, fun workout videos and fitness guidance.
Episode Highlights:
Combining mobility, strength, and calisthenics

The journey of personal training while building Little T Fitness

The importance of consistency (in training + life)

How to start with calisthenics

Overcoming the fear of failure

Navigating body image in the public eye

Making peace with food

Falling in love with fitness again after competing

Creating goals in competition and fitness

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 Taylor and her work @littletfitness + check out her app Little T Fitness.
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.
57 min
January 23, 202417: The Most Underrated Form of Exercise + How to Burn More Calories Daily
Welcome to the Broads Podcast, your go-to podcast for all things mindset + movement! Today Tara explains why walking is the most underrated form of exercise + how you can burn more calories (without even trying.) Learn about fitness terms such as NEAT and TDEE and how they impact your overall energy and relationship with movement.

Episode Highlights:
The physical + mental benefits of walking

Do you actually need 10k steps a day?

How to improve your weekly step average

NEAT: Non-exercise activity thermogenesis

How to burn calories while resting

TDEE (total daily energy expenditure)

The 3 organs that use the most energy

Spontaneous movement vs planned exercise

How strength training boosts metabolism

Ways to increase your NEAT

Make movement easier

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.
20 min
January 16, 202416: The Benefits of Working with a Coach + Learning New Skills with Rosi Reeves
Welcome to The Tara Talk, your go-to podcast for mindset + movement. Today, Tara connects with her longtime client and fellow fitness coach, Rosi Reeves. Rosi shares how her life shifted when she started to seek out and accept support. From fitness to financials to overall life coaching, Rosi shares how working with aligned coaches and support systems has allowed her to grow, learn, and expand her life unlike ever before.
As a coach herself, Rosi shares her experiences gaining confidence in the gym, training and competing in Iron Mans, navigating recovery post injury, and learning what it means to feel "enough" in life.

Episode Highlights:
Redefining your relationship to love

What does it mean to love freely?

Hiring a coach, as a coach

The benefits of working with a coach

Letting yourself receive support

Being okay with not having to compete all the time

The balance between competition and comparison

Training for & competing in Iron Man

Recovering post training injuries

Getting comfortable and confident in the gym

Seeing progress through following a program

How to show up for yourself

Learning from life and gaining new skills

The struggle to feel “enough”

Being intentional with your words

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 Rosi at @fittlivin
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.
52 min
January 09, 202415: 8 Misconceptions in the Fitness Industry
Welcome to The Tara Talk, your go-to podcast for all things mindset and movement! Today Tara is debunking 8 misconceptions in the fitness industry that may be impacting your progress. Listen in for the truth behind these common beliefs and trends.

Episode Highlights:
Navigating information overload

Does lifting make you bulky?

The benefits of muscle

What makes a workout “count”

Why sweat isn’t a great indicator of work

The nuances of feeling “sore”

Why you feel soreness

Do you really need a meal plan?

You can’t target fat loss

Ab workouts are not the holy grail

BTS of genetics + photoshop

The benefits of walking

How to find what’s best for you

Watch this episode on YouTube
If this episode resonated please leave a rate & review and share with friends!

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.
20 min
January 02, 202414: From “Smaller” to “Stronger”: How to Reclaim Your Strength with Meg Gallagher
Welcome to The Tara Talk, your go-to podcast for all things mindset + movement! Today Tara connects with Meg Gallagher to discuss the journey from "smaller" to "stronger" as women in the world of health & fitness. Meg is here to redefine what it means to be stronger by the day and feel confident in the gym, your body, and with life.

Episode Highlights:
How Meg got started with strength training

Overcoming the pressure to be “skinny”

Recovering from restriction + binge eating

How to practice intentional body talk

Pre + post natal movement support

Meg’s bodybuilding experience

Why strength training is so supportive for women

Rewriting the fitness narrative

How to gain confidence in the gym

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 Meg and her programs, resources and more at @megsquats

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.
48 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).