70: 5 Steps to Reset After Holiday Weight Gain

Let’s be real—holiday food hits different, and sometimes, so does the aftermath. But guess what? You don’t need a juice cleanse or punishing workouts to feel like yourself again. In this episode, I’m breaking down how to reset without falling into the all-or-nothing cycle (because that mindset? It’s not the vibe).We’re talking smart strength training (yes, three to four days is enough), the power of protein, why water isn’t boring when you do it right, and the truth about movement—it doesn’t have to be a marathon. And if you’ve been staring at the scale, feeling that familiar post-holiday panic, we’re flipping that script, too.It’s all about small, intentional steps that build momentum—and spoiler: they work!Hit play to hear why you can skip the fad diets and embrace a sustainable approach that makes you stronger, leaner, and way more energized. You’ve got this!I Also Discuss:(00:01) Sustainable Weight Loss Strategies for Holidays(13:08) Optimizing Nutrition and Fitness Strategies(30:38) Mindful and Sustainable Eating for Energy(38:02) Creatine for Sustainable FitnessFind more from Tara:Website: https://www.taralaferrara.com/Instagram: @taralaferrara @thetaratalk @broads.appYoutube: Tara LaFerrara

Do you feel like you're spending countless hours on the treadmill or bike, but not seeing the results you want? In this Tara Talk podcast episode, I dive into a crucial question: Is more cardio the answer to achieving your dream body?I discuss why your body adapts to cardio over time, making it less effective for fat loss, and how excessive cardio can lead to muscle loss and a slower metabolism. I also dive into the surprising ways cardio can increase hunger and why strength training is the optimal way to change your body composition.Tune in now and discover how to create a balanced fitness routine that incorporates strategic cardio and prioritizes strength training for maximum results.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.comTry Broads for 7 days free and surprise yourself with what’s possible. Find more from Tara:Website: https://www.taralaferrara.com/Instagram: @taralaferrara @thetaratalk @broads.appYoutube: Tara LaFerraraWhat I Discuss:(01:00) Why More Cardio Isn't the Answer(12:29) Benefits of Strength Training Over Cardio(25:38) Optimal Balance(33:41) Prioritize Strength Training, Use Cardio Strategically

Are you like I used to be, hitting the gym relentlessly day after day? Looking back, not taking enough rest days in my younger years is one of my biggest fitness regrets. That’s why, in this episode of Tara Talk, I share how smart recovery through mobility work, stretching, and gentle movement actually improves your results. I also break down everything you need to know about strategic deload weeks and dive into the science of creatine. If you've been wondering whether this supplement is right for you, I walk you through all the details, from dosage to benefits. Tune into the full episode to learn exactly how to implement these techniques into your routine.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.comTry Broads for 7 days free and surprise yourself with what’s possible.Mobility Episode: How to Improve Your Mobility + Why it Matters Find more from Tara:Website: https://www.taralaferrara.com/Instagram: @taralaferrara @thetaratalk @broads.appYoutube: Tara LaFerraraWhat I Discuss:(01:04) Importance of Recovery and Creatine(09:08) The Benefits of Creatine Supplementation(21:39) The Benefits of Deload Weeks(30:42) Personalized Strength Training Programs

Are you tired of setting the same old New Year's resolutions only to find yourself back at square one by February? You're not alone. So many of us struggle to stay on track with our fitness goals, but it doesn't have to be that way.In this episode of the Tara Talk podcast, I dive into the 10 most common mistakes people make when trying to stick to their New Year's fitness resolutions. I also share actionable strategies to avoid these pitfalls and emphasize the importance of setting specific goals, creating a plan, and anticipating obstacles. If you're ready to break the cycle of New Year's resolution frustration and finally achieve your fitness goals, this episode is a must-listen. No more guesswork, no more overwhelm - just a straightforward, science-backed approach to getting stronger and feeling your best.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.comTry Broads for 7 days free and surprise yourself with what’s possible. Find more from Tara:Website: https://www.taralaferrara.com/Instagram: @taralaferrara @thetaratalk @broads.appYoutube: Tara LaFerraraWhat I Discuss:04:27 Mistake #1: Treating January like a magic reset button06:26 Mistake #2: Setting super vague resolutions09:25 Mistake #3: Not having a plan11:16 Breaking down goals into smaller, actionable steps13:41 Mistake #4: Expecting instant results16:14 Focusing on the process and celebrating small victories16:58 Mistake #5: Falling for quick fixes20:11 Mistake #6: Going too hard and too fast22:33 Mistake #7: Getting overwhelmed by the bigger picture24:55 Mistake #8: Not tracking progress27:11 Mistake #9: Guessing on what to do28:11 Mistake #10: Not addressing common hurdles

Do you find yourself stressing over your body image as the holiday season approaches? If so, you're definitely not alone. In this episode on the Tara Talk podcast, I dive into the sensitive topic of body image and how it can affect us during the holiday season. With all the social gatherings, photos, and potential overindulgences, it's easy to feel self-conscious or guilty about our appearance and food choices. To help you navigate this challenging time, I share eight practical tips for maintaining a positive body image and finding balance amidst the festivities. From shifting your focus to memories and connection to letting go of perfectionism and food guilt, these strategies will empower you to fully embrace the joy of the season without sacrificing your mental and physical well-being. 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.comTry Broads for 7 days free and surprise yourself with what’s possible. Find more from Tara:Website: https://www.taralaferrara.com/Instagram: @taralaferrara @thetaratalk @broads.appYoutube: Tara LaFerraraWhat I Discuss:04:48 - Accept that progress isn't realistic or necessary all year round07:37 - Maintenance is progress and showing up is important08:59 - Remember what really matters in life - memories and experiences11:00 - Health and wellness is more than just the gym and kitchen11:31 - Shift your focus from appearance to connection with others14:52 - Continue to move your body no matter what18:09 - Stop moralizing food as "good" or "bad"20:40 - All foods can be part of a balanced lifestyle21:35 - A few unhealthy meals won't unravel your hard work 23:26 - Weight fluctuations are normal and okay26:19 - Trusting your body and finding balance during the holidays

Is a slowing metabolism just an inevitable part of aging? This is exactly what fitness expert Cori Lefkowith and I discuss in this episode of Tara Talk. If you’re nervous that your metabolism is doomed by 40, listen in as we dive into common myths about metabolism and aging, revealing the truth behind why so many of us struggle to stay fit as we get older. We also discuss the key factors that impact metabolism, strategies to build muscle at any age, and how macro tracking can be a useful - not restrictive - tool for optimizing your fitness. Cori Lefkowith is a seasoned fitness professional with over a decade of experience in the industry. Founder of Redefining Strength, a comprehensive online coaching program, Cori is dedicated to helping individuals achieve their unique health and fitness goals through scientifically-backed approaches. With a focus on functional fitness and sustainable lifestyle habits, Cori has witnessed the success of tens of thousands of people who have implemented her programs. Her expertise stems from personal experience, having overcome challenges such as weight fluctuations, diet cycles, and injuries, which has equipped her with a deep understanding of what works and what doesn't in the pursuit of better health and fitness. 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.comBroads: Try Broads for 7 days free and surprise yourself with what’s possible.  Find more from Tara:Website: https://www.taralaferrara.com/Instagram: @taralaferrara @thetaratalk @broads.appYoutube: Tara LaFerrara Find more from Cori Lefkowith:Website: www.redefiningstrength.comInstagram: @redifiningstrength What I Discuss:(06:07) Overcoming Quitting and Mindset Challenges(16:28) Collaboration and Empowerment in Fitness(20:36) Metabolism and Aging Myths Debunked(28:07) Understanding Macros and Tracking for Fitness(40:19) Protein and Fitness for Metabolism(46:53) Optimizing Metabolism Through Weight Training(49:52) Techniques for Effective Strength Training(53:44) Protein Snacks and Fitness Tips 

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.comTry Broads for 7 days free and surprise yourself with what’s possible. Find more from Tara:Website: https://www.taralaferrara.com/Instagram: @taralaferrara @thetaratalk @broads.appYoutube: Tara LaFerraraWhat 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

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.comIf 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 @docjenfitFollow 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!

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 expectationsHow to be flexible with yourself + plansLetting go of "perfection"Why you should never skip meals!Monitoring your hunger levelsThe protein first approachWhy 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.comIf 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!

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 Growth19:38) - 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 @taralaferraraConnect with Shannon @dr.shannon.dptWebsite: https://evlofitness.com/