{"podcast":{"title":"Broads: The Bold & Badass Fitness Podcast for Women","slug":"broads-the-bold-badass-fitness-podcast-for-women-6639720","podcast_index_feed_id":6639720,"rss_url":"https://feeds.megaphone.fm/YAP7353365496","website_url":"https://broads.simplecast.com","image_url":"https://megaphone.imgix.net/podcasts/b2bdadc8-38e8-11f1-bd87-0385c058453b/image/d169aba28f2759587ecf9e2505dc3bb0.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress","author":"Tara LaFerrara","episode_count":144,"summary":"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). You’re here because you know there is more to life and you’re ready to go after it … you just need some support and guidance along the way. So tune in, stay a while, and I promise to be right here alongside you as we figure this out, together.","last_synced_at":"2026-06-09T18:17:32.801538+00:00","page_url":"https://stenobird.com/podcast/broads-the-bold-badass-fitness-podcast-for-women-6639720"},"episode":{"title":"121: A Q&A on Strength, Holiday Bloat, Time Off & Getting Back Without Spiraling","slug":"121-a-q-a-on-strength-holiday-bloat-time-off-getting-back-without-spiraling","published_at":"2025-12-30T09:00:00+00:00","page_url":"https://stenobird.com/podcast/broads-the-bold-badass-fitness-podcast-for-women-6639720/121-a-q-a-on-strength-holiday-bloat-time-off-getting-back-without-spiraling","show_page_url":"https://stenobird.com/podcast/broads-the-bold-badass-fitness-podcast-for-women-6639720","url":"https://broads.simplecast.com/episodes/121-a-qa-on-strength-holiday-bloat-time-off-getting-back-without-spiraling-U88f_Fcu","audio_url":"https://traffic.megaphone.fm/YAP1475323617.mp3","summary":"This episode is meant to feel like a warm hug. If you’ve ever taken time off, felt bloated or low energy, and immediately thought you ruined your progress, this one is for you. After holidays, sickness or a break from routine, it’s easy to assume your body is working against you. Most of the time, what you’re feeling is just a normal response to change, not a setback. In this solo Q&A, I’m answering real questions straight from you and cutting through the fitness noise that keeps so many women feeling behind or like they’re doing it wrong. We talk about getting back into training after time off, managing holiday bloat and mixing HIIT with strength without burning out. I also break down how strength is built through phases, not perfect weeks, how to keep momentum without pushing too hard, and how to approach food and macros without turning meals into a math problem or another source of stress. If your routine tends to fall apart the moment life gets messy, this episode will help you reset without guilt, trust your body again, and take your next step forward with a lot less spiraling. What's Discussed: (04:30) Why fitness feels confusing even when you’ve been training for years (06:45) How to get your first pull-up and why it’s an identity shift (11:30) Where to start after being sick or taking time off (15:40) The one fitness principle most women miss after 30 (19:40) Why “consistency” might be the wrong goal (25:15) How to mix HIIT with strength without burning out (28:55) What actually helps holiday bloat without spiraling (34:45) How to think about macros without stress or obsession Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app","meta_description":"This episode is meant to feel like a warm hug. If you’ve ever taken time off, felt bloated or low energy, and immediately thought you ruined your progress…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2265,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/broads-the-bold-badass-fitness-podcast-for-women-6639720/episodes/121-a-q-a-on-strength-holiday-bloat-time-off-getting-back-without-spiraling/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/broads-the-bold-badass-fitness-podcast-for-women-6639720/121-a-q-a-on-strength-holiday-bloat-time-off-getting-back-without-spiraling.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}