Tara Laferrara 00:00
And we all know that perfect doesn't exist, it's not a real thing. And to take things slower, and to take one or two things at a time, that way, you can see long term success. And so instead of saying, here are the 10 things, I need to check off my list. Give yourself two, maybe three things that you want to accomplish in your day or in your week. And know that no matter what if you got those two things done, that's an accomplishment in general. So try to get away as much as you can from the word perfect or 100%. And give 60 or 70% of your 100% whatever that may be, every single day, and either way, it's going to add up over time.
Bridget Moroney 00:45
Welcome to the performance arcs podcast the ultimate destination for anyone who wants to perform better in the gym and live a better life outside it. Whether you're just starting your journey, or you're a seasoned pro. This show covers a wide range of topics to help you reach your potential and live your best life. Each week on this podcast. I'll be bringing you expert interviews, personal stories and actionable advice to inspire, educate and empower you to reach your goals. So hit follow. Grab your headphones and get ready to take your health and performance to the next level. Hey, everyone, welcome to today's episode of the performance RX podcast. I'm your host, Bridget Moroney, and I am beyond excited to introduce you to my guests for today's episode. Tara la Ferreira tears journey is one that echoes the struggles that many of us face with self acceptance body image and the quest for inner strength. But Tara story didn't always radiate the confidence she exudes today, the pressure of unhealthy habits, body image issues and even losing her collegiate track scholarship left her feeling lost and defeated. But just like many inspiring tales movement became a terrorist catalyst for healing transforming her from the inside out. Tara is not just a fitness expert. She's on a mission to empower women to embrace movement, wellness, and the mindset shifts that go beyond the superficial tears passion has led her to virtual training creating impactful programs like the TL method and TL strength. But what sets Tara apart is her genuine commitment to inclusivity and embracing everyone's unique journey. Her values and beliefs resonate deeply with me and I can't wait for her to share her wisdom on today's podcast. Get ready for an episode that goes into flexibility and fitness and the power of community. Tara is not just a fantastic badass, she's advocate for you, me and anyone on a journey to a healthier, happier life. I hope you enjoy. Welcome to today's episode of the performance RX podcast. I'm your host, Bridget Moroney. And today I have with me Tara la Ferreira Tara, how's it going? today?
Tara Laferrara 02:47
It's going so well, how are you doing?
Bridget Moroney 02:49
I am doing so great. Thank you so much for being on the podcast today really looking forward to our conversation. So I did a little bit of a pre recorded introduction with your background for the episode. But before we get into the conversation, I thought was there anything that you just wanted to add? Or tell about your, your story and your journey? Because there's a lot there, right, there's there's a lot, you know, everything from just struggling with self doubt, unhealthy habits, and you know, body image issues, you know, all the way up to where you are today as an online trainer and coach. So yeah, I would love to Yeah, anything you would like to add to that. And I think more importantly, like, you know, maybe talk about like, what inspired you to to make that change?
Tara Laferrara 03:36
Yeah, so my background with fitness has has been a long journey. I was actually talking to a client this morning. And she's like, how do you? How do you keep the motivation to move your body every day. And for me I've been working on since I was 13 years old, it's been two decades of movement every day and movement for me has always just made me feel better. And it's always taking me out of really tough places. It's allowed me to be more confident in myself, it's inspired me to start a business have better relationships, to have more confidence to travel the world, like it just gives me the opportunity to be a better version of myself. And so as a coach today, I just want people to feel that and it takes a long time to get there because a mindset shift is huge. And you know, you can't just lift one time and feel those effects right away. But my whole goal as a coach is to make this holistic and long term journey with oneself and their body. And so many other things kind of fall into place once you get into movement and find movement that you really enjoy. But I would say like the real base and the meat of what I do is via strength training and seeing that you can lift so much and feel so powerful and that shows up in so many other aspects
Bridget Moroney 04:53
of your life. Totally Biased as a as a strength coach myself here but obviously love all of that. Um, I mean, it's, it's, it's so true, right? Like, you can't help but feel like a badass after you come out of a heavy deadlifting session in the morning, right? Like you said, it's it's definitely it's especially for for women, a lot of females because of just the way women and and females or in girls are socialized in our society here it is, it is a big mindset shift. I consider myself it's, I guess, maybe a blessing and a curse. In a way I feel like I consider myself fortunate where, when I was young, I had really bad anxiety, I still do. But you know, I've learned to cope with it. But one of the best things that my my dad did for me, as a young child was take me to the gym, and teach me how to strength train as a way, you know, and of course, you know, therapy and everything, like not dismissing mental health because that, you know, mental health services, because those are important. But just, you know, going back to like what you were saying, and part of your journey, and what you try to instill with your clients, there is just the mental, emotional, and, dare I say, existential impact that this type of training can have on us there. It's amazing. Yeah, and
Tara Laferrara 06:19
I think it's, it's easier to set as a coach because we've been doing this for so long, and we feel it and we see it and we get to experience it now on like a daily, weekly monthly basis, where as a new client coming in, or consumer that sees all the stuff on social media, they expect to have that change pretty quickly. And while you know, sometimes you can have these like really awesome, like energy boosts or you know, like a deadlift in the morning, you're like, oh, shit, I did that. And I can, you know, see, it kind of shows up throughout the day, it does take a lot of reps, just like mindset shifts, just like with therapy, just like with eating a different way, starting a new business. It's reps on reps on reps, and reps and reps, right? And like, the more consistent we are, the more you'll get out of it really, in general.
Bridget Moroney 07:04
You're you're absolutely right, it is putting in the reps. And, and, you know, you and I like I've, you know, you've been active since you were 13 years old, like, you know, as I mentioned, I was active as you know, as a as a young kid, you know, played sports as well. So it's it is something that we've done all our lives. And like you said, it's it's easy to take for granted. But, you know, going back to, I guess, especially with with women and female clients, they're like, you know, there's there's so much to dismantle, I guess, in a way, right, just from just the intimidation factor of of being in a gym and lifting heavy things to just certain stigmas and things like that. So how, how do you work with your clients? And really, I guess what I'm asking is like, kind of get that buy in there. Because I know speaking for myself, like, you know, I'll get certain clients, a lot of them are a calm with like that, that mindset shift. And they're already bought into the idea of strength training. But some aren't like they're curious, but they're not quite there yet. Yeah,
Tara Laferrara 08:06
I get a lot of that too. It's the curiosity, the curiosity, it's the bringing that kind of childlike feeling back into your life. It's like this new adventure, and maybe they've, you know, starting a new job, maybe they have a new kid running around, maybe they're in perimenopause, maybe there's just a shift in their life, that they know something else needs to change, but they don't really know exactly what it is. And that's where I can kind of come in and help get them to understand the benefits of getting into spring training now, like, as early as you can. So that long term with the kids around in your life, with your relationships with your partner, and your friends and all the things, the movement will help and there's just so many benefits to strength training. It's not about like, how big your gaskets, it's not about the how toned your arms can be. It's not about a six pack. It's about the longevity of your life. It's about when you're in your 50s being able to like get on the ground with your kids and be able to stand back up. It's in your 60s like not having osteoporosis and like having strong bones and healthy hearts. It's that's where I always kind of like look at it. And sometimes I'll take the clients to like their kid and I'll be like, do you want to like you know, hang out and play with your kid long term? Do you want your kid to see you moving your body to see how healthy that can be? How do you want this relationship with your partner to look like so try and I try and really put myself in their shoes and I don't have any kids myself I don't know if you do, but I will try as hard as I can with the empathy that I have to put myself in their shoes to see how it would feel to add strength training into the into their life and a lot of times it can come from this like little little curiosity but not really sure what to do and we just start really small. Most people want to like do it all or it's like this very odd are nothing and they're like, Well, shit, if I'm gonna do strength training, I've got to go in the gym five times a week. And it's like, no, you can work out twice a week for 20 minutes. And that's a really great start, there's so much you can do resistance, even with your own bodyweight. And that could be a really great place to start. And then you can kind of gradually add more, because ultimately, as we both know, Bridgette like, once you get started on the journey, you get kind of addicted to the process, you get, like, because you see these results, and you're like, Shit, I got my first push up, like, that was awesome, I wonder what else I can do, I got my first you know, I could squat my body weight, there's just when you get that little piece, and this is what I do with a lot of clients is get this like little win right off the bat. And if they can find a win in the first couple of weeks of working together, they want to keep seeing those small wins, or an increase over time. And then it just becomes you just become this little gem girly, and you're so excited about the actual process that you are putting in. But it does take definitely some time to like, find that first thing, and then you just keep making notches on the board.
Bridget Moroney 10:57
Absolutely right. I'm just thinking, I guess, selfishly about like, my own addiction to just just chasing like these these wins here. Right, like you said, it really does get addictive. And, and I think like the great thing about strength training that people don't realize, because, you know, they they see people, you know, on social media, and they see kind of like the superficial kind of, you know, like, like you said, like, you know, the acid abs of it all there. But it's, it's really about just like, I forget exactly how the quote goes. But it's, it's something along the lines of like, strength is there's, there's no cheating, like, you have to earn that you have to earn that right. And so there's something to that like, like you say, like a client getting their, their first push up, or you know, their first like pull up, or bodyweight squat or, you know, whatever it may be, you know, I remember when I used to coach in, in CrossFit gyms, and you know, we would have women that had never touched a barbell in their life. And then after, like, several months, it's like celebrating prs. And they're just like, let's go. And it's, it's, it's really exhilarating, you know, at for the clients, and, you know, of course, as a coach. Yeah, I mean, you know, but I love the whole approach. So first of all, thank you for saying that, like empathy there. Because, you know, again, just kind of, I guess, saying, you know, point blank, the fitness industry can be very superficial, and it can be at times, at least, seemingly, very unsympathetic, there's something you brought up, that kind of, I guess, you know, kind of ties back to your personal story. You were talking about, like women, and and this is just one example, you know, obviously, we all have different, like, identities, but when you mentioned women going through menopause, or perimenopause, or even just motherhood, or just anything in general, like, there's so many of us that attach our identities to like, a particular label or role there. And for those who know, your, your, your backstory there, like you had that part of your story as as a track and field athlete. Right. And, and that's, and that changed. And I think, you know, again, it doesn't have to be from, from athletes, to non athlete, like I said, there's so many examples in our throughout our lives and throughout like, society. But yeah, I guess, kind of maybe blending in or, you know, you can take from your own personal experience or, you know, again, working with clients, like, how did losing that label affect your self perception?
Tara Laferrara 13:36
Yeah, that's a really great question. You don't and I think the best way to look at it is exactly how you said it, right? We're in different phases of our life, or at all times. And a lot of times we compare ourselves to maybe past phases that we were in, and those are, you know, past chapters, and I think that there are huge value to our life. I don't want to like push them out of the side, but that's not who we are anymore. And that's okay. And I like to look at these labels or these like, chapters that we're in as just ways that we have grown as a human being. I ways I've grown as a coach, and as an athlete, and I Yes, Bridgette, you're totally right, I ran track in high school and college. My store with Track and Field ended pretty quickly because I actually lost some of my scholarship, I ran away from it. Long story short, I didn't really know kind of what to do after that. And as a track and field athlete, a sprinter, especially it was just you run fast and turn left, or you run really fast. And that's all we did. And there was some sort of strength training in it, but I just didn't really kind of know what to do. There wasn't a lot of education in that. And so I did start running long distance because I was like, you know, I'm a runner, so I might as well run long distance. But I realized pretty quickly over, you know, a couple of years that that wasn't really for me. And then I was like, Okay, I'm gonna close that chapter. And then, you know, went through a couple of years and then found this new Chapter of hit training. And then I was really into hip training. And now I kind of close that chapter. And I'm more into like strength and mobility. And so all of these chapters is show a part of your life, I don't want to ever want to, like devalue that as a human, right. You're, even as a mom, like a mom can be a part of your label of who you are. But it doesn't totally define who you are. Right? It can be like, Yes, I am a sister, I am a wife, I'm a coach, I'm an athlete, I'm XY and Z. But all of those are a part of me. And I think oftentimes, people come into the gym, or they come into fitness, and they're like, This is who I am. And this is what I have to be. And I used to be this, so I have to be this again. But it's okay to change and evolve and grow over time. That's really how we see the most success. And that's really like, the coolest part about it. But it's often the hardest part because it's uncomfortable, it's new, it's scary, it's intimidating, it's different. But it's a way for you to just grow as a human as an athlete, as a coach, if you are one.
Bridget Moroney 16:03
Sometimes this is this is maybe this is a little bit, a different direction from from what we were just saying you're a different angle, but it's like, sometimes ego can can play a part of that, you know, especially I guess something in the athlete world there. It you know, you know, and no shame for everyone, because I've definitely talking about just maturing and developing as as a as a human being here. Like, there's certain things that I've learned to let go of and embrace and, and just transition but there, there's some times especially for people who do come from that background, I guess of of athletics, you know, where you're, you're used to pushing yourself, and, you know, kind of having that like achievement mindset there, to all of a sudden find yourself in a different area of life, it can be very difficult to I guess, just not put that pressure on yourself there. I guess I'm just thinking of everything from like, people who maybe are chasing past numbers to, like I say, like, you know, having just having undue pressure on themselves. And I guess, you know, what kind of comes to mind again, is just back to what you're saying, you know, what we said in the beginning, like just curiosity, there and just having that openness and that curiosity of like, okay, so, you know, I used to my body used to be able to do this. But now, what can it do? Um, oh, no, there wasn't really a questionnaire, I guess I'm just kind of reflecting on life getting a little philosophical. I
Tara Laferrara 17:34
think it's cool to to also have those kind of goals in mind still. So I was, you know, I competed for a long time in track, and I ran some marathons and ran races, and when you sign up for something that gives you a goal to get to a motivational factor. I've done some, like powerlifting competitions. So if that helps some people get back into the feeling of like, feeling like that, quote, unquote, athlete again, or the sport that they used to do, like, feeling like they're chasing towards something, I think it's awesome. And I do really value those kind of goals for people. Because sometimes, movements for us may feel like, easy, it's just like a part of my life. It's it's a daily habit. But for some people, they might need like, a competition or race or something to like, kind of go after, and I totally appreciate and value that in programming to like, I love kind of programming around that as well.
Bridget Moroney 18:28
Yeah, great point. I mean, you know, I guess it's kind of like that, that, uh, extrinsic versus intrinsic motivation there. Right? And, yeah, I don't know, as someone who who identifies as, as an achiever, they're sometimes you know, I guess that's kind of the point, right? Like, it's okay to still embrace that side of you, too. You know, like, it's okay to have something to achieve for, um, I guess, you know, you brought up programming, I'm curious, like what you know, because you do have like, a couple of different programs or systems, they're like, what, what is like your, your typical go to? Or maybe like, What's your most popular? Or does it just kind of depend on who you're working with?
Tara Laferrara 19:03
Yeah, it totally depends on the person. You know, I built my business like seven years ago. And the first thing I ever did and still have is called the TL method, which is just a monthly subscription based program where people can log in see their workout of the day, it's all minimal equipment, minimal space, like you can jump in there 30 or 45 minute workouts, and that was really catered towards people that just didn't have a lot of time, once get in movement, and wanted someone to program for them. And so that's kind of always around for people to kind of jump in and out of, it's I will say it's more along the lines of like, strength, conditioning and more hit style, just because it is very minimal commitment based. And that's kind of where my background really started in the coaching world. And that's kind of like has has been around for a while. I work with clients a lot. Also on like more of like the beginner side and wanting to get into strength training, specifically barbell compound lifts work. Maybe have done some sort of strength in the past or come from a hit Get background and want to do more barbell stuff. So I love love coaching and working with clients to get in that field. And then you know, I have like some app paths athletes like myself who wanted sprint and jump and do box jumps and battle ropes and all those kinds of things, which is so much fun for me to, to also programs. So I kind of have a little bit of a mix of all the things. I will say probably my two favorites are the barbell like let me teach you how to do a deadlift and make it feel like the best deadlift you've ever had. And then the let me jump around, have some fun and be super athletic kind of thing.
Bridget Moroney 20:37
Nice, nice love it. I'm just I, I did barbell or I did deadlifts yesterday, and they did not feel like the best deadlift I ever. They were super heavy. They're not always good. But,
Tara Laferrara 20:51
you know, like, you know, with, with deadlifts, it's funny, because when I first got into like deadlifting, and really just strength training in general, it was really when I was running track, and I actually I actually squat 300 pounds in high school, I don't even know how I did or why. And it like made no sense to me, because I was like, if you if you told me like this, how to deadlift I'm like, I don't think I did that back then. But now, I like I understand like body mechanics a lot better. Because I've worked with so many different people, and every squat and deadlift, every deadlift can look so different on each human. And my whole goal with deadlifts in general is just to make it do the best for you. And so whether that is with a barbell, whether that sumo Romanian trap bar, maybe you're on kettlebells, dumbbells, like there's so many ways to skin a cat, right. And so it's really just about finding that best one for you and your body. That
Bridget Moroney 21:41
is such an awesome perspective, you know, again, and people probably don't see this as much as you or I do, you know, on Anthropos. It made like, I follow a lot of coaches, I don't know if, you know, like so, ultimately, I don't know if you've if you've witnessed them or not. But there's, there's these debates, right? It's like, oh, Sumo is cheating, or there's like, oh, there's like the optimal bros like, you know, there's all of these and they're great. Like, listen, this is how we all learn, like, I'm totally open to discourse and things like that. But and the same for nutrition. Like I'm, I'm big on nutrition, and there's so like you said, there's so many ways to skin a cat. I mean, macro based nutrition can work, intermittent fasting can work keto, like they all can work, but at the end of the day, what's going to work the best for you and your lifestyle and your goals and things like that. So, I guess with all of that said, like, I've definitely, you know, had that argument had that conversation a lot on the nutrition side, but I think, you know, at least I'll admit, like, I've never really thought to apply it to training, at least to the extent that you just mentioned, like, why not dumbbells? Why not, you know, why not, you know, whatever trap bar, whatever it is, like, I had a client the other day, you know, as far as the squat, like, you know, she just wants to squat better, like, and so, going into, like the whole, like, you know, again, the the silly arguments that we get into on social media, like as to grass, or whatever it is, I'm like, you're not training to be a competitive powerlifter or crossfitter. Here, you just want to squat and have strong legs. So let's just work through this range of motion,
Tara Laferrara 23:15
this is such a great point to bring out because, in general, fitness is for everyone, it's for all people. And so there's always going to be those people that say do this, and not bad and do this. Not that and like this is more optimal, and this is better for you. But for someone like myself, and most likely you as well. And a lot of coaches out there, we work with the general population, we don't work with other trainers, we don't work with people trying to lift in in powerlifting Olympic lifting, oh, go to the Olympics for this that has to work best for them and their body. And if that doesn't work, they're not going to want to keep going and doing it. Because they're not going to see progress, they're not going to enjoy it. And it's not going to feel good in their body. And so there's always going to be people that say, like, do that like, like, this is so much better for you. But really, what's better for me may or may not be better for you or your clients or whoever else. So that's why I really enjoy doing one on one coaching and having you know, the group aspect is because it can just be like super customized to you. And a lot of times for with the people that I work with, it's about trial and error, you're not going to know exactly what is quote unquote best for you no matter what, where you see it on Instagram, you have to try it. It's you have to find what it feels like in your body. You have to understand like, what muscles should have a feeling where where what is happening in my body. While this happens, do these cues actually aligned with what I'm feeling? Like sometimes I'll say the same cue three different ways. And the second one will work way better for this client than the third one. And so it's just about like finding what's best for that person. Like ultimately in the grand scheme of things with fitness and just working with Coach. Clients in general is like, we got to just figure out what works best for them. I
Bridget Moroney 25:00
couldn't agree more. So you brought up you know, different cues in it and I'm curious here so you know you started coaching in gyms, you've worked with people one on one you also work with people virtually talked about the pandemic, like, you know, virtual training has gotten really popular. Yeah, I guess I guess I'm just curious like what your experiences with working with clients virtually because for people who have been coached personally or who are coaches like there's like a certain there's there's there's definitely a science and there's there's an art to it right like either giving cues and and it's it's tricky too, because we all learn in different ways. Some of us are visual we're you know, whatever kinesthetic like tax like so. Yeah, just love to hear like your How do you work with clients? Great
Tara Laferrara 25:44
question. There's basically like two ways that I think that I always ask clients, what's your best way to receive feedback? So audio, visual, or text format? And then how best you like to receive that form that coaching style? And I typically say Do you like a motivational coach? Do you like a more like, endearing and listening coach? Or do you want someone that's like a hard ass? Those are like the two questions I asked like, right in the beginning. But I've been a trainer for 11 years, I worked on the gym floor for nine years before I became fully virtually online, and fully just as an online coach. So I've worked with a ton of people on the gym floor before I actually became a virtual coach. And I think that's very, very, very important as a coach, because you have to know the way other bodies work and how they move before you just like jump into this one on one world. I also work with clients as a program movements for them, I see the way their body moves, we always do some sort of assessment beforehand, just to see where restrictions live to see where we need to work on. I do a lot of mobility within my programming. So that's super important for me and my clients as well. And then they do the workouts and send me videos afterwards. So they'll send me the videos, I'll provide feedback based on how they best like to receive it. And then the next time they do it, because we always work on progressive overload, they'll see the same workouts week over week for a few weeks in a row, at least they'll have those cues in mind, they'll be able to check back in with them. And then they'll send me videos again, and we'll see kind of how it went for them. There is There will always be that barrier of being online. And not that like instant feedback. But I guess that's the beauty of it being a lot less expensive. Online as an in person session would be like, for example, I would charge $150 If I was meeting with someone in person, and I charge around $300 a month for one on one coaching. And they get so much more back and forth and formed feedback and such. So it's it there is a little bit of a barrier. But I think because I've had all this experience on the gym floor already, I have a pretty good understanding. And then I always just like to say with online, the more I hear from you, the more feedback I'll get back from you. So I'll be an overshare I like it to be a two way street as much as possible. So that, you know, unfortunately, I can't read minds just yet. But the more you share, the more I know.
Bridget Moroney 28:08
Yeah, once you figure that out, help them let us know, let the rest of us coaches know, so we can figure it out. This is a great point to bring up for people who are listening who are coaches are wanting to get into coaching because I think you know, especially as our virtual roll world continues to grow and grow and get bigger and bigger and more and more popular. It's easy for people and there's so much content out there on social media and YouTube and everything else like that with trainers like yourself and others who have been in the game for a long time that's like, Oh, she's doing this virtual training online. Like, you know, I, you know, I've got my certification, like, I know how to do squats, like I'm just gonna hop in and, you know, and you're not the first person who said this, I think the people who are the most successful have spent, you know, at least a couple of years you know, in the proverbial trenches there right because there is so much that can there's so much value that you can get from working in person you know, with with a human body and just and and a big array of it to like, you know, like you know, I think virtual virtual training is is appealing to a lot of people because it is scalable in a certain way but yeah, I guess all of that to say like don't discredit spending that time working with people in person before jumping into the online world.
Tara Laferrara 29:34
Yeah, I love it and honestly, like I miss online, or I miss in person training all the time i i run a couple of retreats, or I'm actually going on when next week to you know, be able to coach people in person again, it's really nice to like see bodies move. Sometimes I'll have like, clients that are local to Austin come to my gym here and we'll do like a session or two. But the only reason why I went fully online is because we moved down to Austin And we also just travel so much and it was able we were able just to be flexible My husband also works remotely as well. But I do love training in person like don't get me wrong that's such a fun way to work with people but on the like scaling and flexibility side it's also nice to have their virtual training as well. But yeah, I mean ultimately the best way to learn how to coach people is by doing it more right and it's by working with people in person. Yeah,
Bridget Moroney 30:28
it just goes back to like what we said in the beginning like just putting in those reps even as a coach putting in the Yeah, coaching reps. So you you have a gym I'm assuming by gym you mean like like kind of home personal like garage gym or do you still have like yeah, nice. So So you have your gym that you know you you obviously work out of yourself like sometimes you'll you'll have people work one on one. You have a lot going on with your business, social media, you've just launched a podcast, I guess you know, just kind of like a simple question. What is what is a day in and what what does a day what is a typical day? There we go. We'll say that was a typical day in the life of Tara la Ferreira look like
Tara Laferrara 31:10
that's a great question. But literally, I It's hard to because I ever would days a little bit different. Tuesdays and Thursdays Thursdays, I sit on my computer and have meetings or really I don't this is actually like the first time I'm sitting all week Bridget, I'm gonna be honest with you. I'm standing most of the time. I've got my treadmill behind me I'm always walking, doing the steps on the meetings. So Tuesday Thursdays I check in with clients, I've got different ways to work with me on the like a higher level more touch points. We do meet over zoom as more of like a coaching kind of call. I do some check ins with some clients if they've kind of been with me after a certain amount of time. It's a lot of like those kinds of check ins on Tuesday, Thursdays. I also record past podcasts usually on those days as well. Wednesday like today is a Wednesday worked out in the morning I just have been kind of working on my computer have lunch with my husband usually play with my dog who's on my sweatshirt now I don't know if you see this but I saw me this and it's Oh, and try to get outside as much as I can. It's still pretty nice here so get outside, but it's really a little like in and out of the house. I mean it's virtual training is really awesome. But it can be a little lonely for someone that has been in the gym for 10 years and now I'm just like solely online working with clients in this kind of atmosphere I'm I'm like this is weird. I don't like I'm not around a ton of people so we did actually I did join a gym here to go to some classes and be around some people so we do have our garage gym like it's a two car garage just half of it is the gym and then so we lift there and then I do go to some classes or sometimes workout at another gym to just kind of be around other people work at coffee shops sometimes but everyday is just like slightly different just depending on what I have going on and like what kind of coaching or client calls I have so
Bridget Moroney 33:04
what is your training split like Like what are Oh no, this is just totally like nerdy like coaching curiosity here but yeah, what are you doing? Yeah, I
Tara Laferrara 33:13
change a coin event for the past three months I've been on the strength and conditioning kick. I do a heavy lower body day on Mondays heavy upper body on Tuesday. Wednesdays typically a strength and conditioning day meaning like I'll have maybe two heavy lifts they could be like a single sided lifts and then I do some fun like speed work interval training box gyms ladder drills, that kind of stuff. Thursday's rest day typically I'll go on like a two or three mile walk just outside as my pup Friday is another like strength and conditioning kind of full body day similar to Wednesday and then Saturday is usually a lower body strength or usually glutes specific day
Bridget Moroney 33:58
yeah, just classical you say classic strength and conditioning split there. Another just kind of just very simple point blank question. You mentioned your treadmill there. And I you know obviously I advocate very highly for all people to get just movement in you know 6000 to 10,000 plus steps as well you know, depending on where people are starting but just Move move move you know, like like, like you mentioned tear like you know, sitting around throughout the week is not ideal for any of us. And so, you know, I've seen a lot of people a lot of coaches even know yourself included use walking pads or treadmills I guess how do you enjoy because personally I don't And and so I don't have that like experience to recommend to people but it seems like it works for well for others. You know, I myself am considering you know, talking about Colorado it's about to get really snowy here. So yeah I heard it already snowed actually,
Tara Laferrara 35:01
yeah, we got home recently, right? Yeah,
Bridget Moroney 35:03
we got a foot last weekend. Wow. Yeah, at least Yeah.
Tara Laferrara 35:08
Gosh, that's see that's not what I miss. Yeah, so it is nice and Austin obviously like this is really like the perfect time of year to like be outside. But when I am working like all day long, I just will walk on it. And honestly, everyone's like, how do you do? How do you type and walk at the same time? Like, aren't you afraid you're gonna you walk two miles an hour, like it's super slow. It's very just like, casual. Think of like an old dog. Like that's how fast you're walking, you're not like sprinting or speed walking by any means. And honestly, for me, I just enjoy moving my body, like it's just something that like just makes me really happy like sitting, I get antsy. And maybe that's also just me being like, I'm not great at just sitting and meditating, I need to have something to listen to or something on, like, my mind is just always running. And that's how kind of my body feels. And so I really enjoy it because it gives me something to like, kind of focus on while I'm doing something else also gets the steps in like, you know, this is not, don't try and get this by any means. But like, My average day when I was at a gym and like coaching classes, I'm sure, I don't know if you wear an Apple Watch. But I used to get like 20,000 Steps easy because you're just like walking and talking and digital checking people. But then when I started just virtual coaching, it was like I was barely getting anything in. And so with this, I get like between 15 and 20,000 steps, and I'm working all day while I'm doing it. So it's just that like added movement kind of throughout the day when you are really locked into your computer or you have a ton of stuff going on. It's also I super recommended for people that do work from home and that can just walk while they're on calls or emails or something because it allows you to get in more needs when you can't or when it's too cold out or when it's snowing or when you know, you just don't have the access to it.
Bridget Moroney 37:02
Awesome. Yeah, that's good to know about that. It's just super, super slow there because like I think that like you said like, that's kind of a point of whatever objection or skepticism there. Yeah, yeah, I to be honest, I I only recently, like I think when the past three years got an Apple Watch. So when I was more active coaching and teaching, I have no idea I would probably assume it was probably 20,000. But what really sucks is that I took it for granted. I had no idea, like the impact until like you said like, all of a sudden shifted to just sitting around and I was like shit, like, what happened?
Tara Laferrara 37:45
Yeah, I know, I actually got an Apple Watch. Probably towards the end of me like coaching in person maybe was like a year before COVID. And I would be like, Oh my god, I cannot believe that. I've got so many. I don't really use it for much. I'll use it for like tracking workouts and steps and a timer. Like it's not like it's necessary. I probably wouldn't get a new one by any means. But I was the same way. I was like, wow, this is like so easy to get like so many steps in and then when you stop or when COVID happened we were like, Oh wow, this is not they're not great just sitting all day.
Bridget Moroney 38:19
The title of an article and it's probably been like used in several articles since then. But a couple of years old but it's basically it was saying that like smoke are sitting is the new smoking there as far as like saying, you know, yeah, I mean a lot of people I think are aware of just what sitting around us for you know, obviously our posture and but it's just like also just from just cardiovascular fitness, right? And, you know, metabolic fitness and or metabolic health and everything like that. It's it is scary in a lot of ways. Seriously, this is this is I guess kind of like another element to your your health and wellness journey. You know, we talked about like how you got into movement, but something that you've recently or somewhat recently it's been a year now of exploring is is is not drinking and you talk a lot about it. Like I said, you just released a podcast on it. So for those who you know, you don't have to divulge the whole thing like go and listen to Tara's podcasts. Tara talk shout out you talked about it on your social media but yeah, I would love to just you know hear you know, if you want to share a little bit, you know, with listeners about what it's been like and, and your inspiration to go through within.
Tara Laferrara 39:40
Yeah, thanks for asking. I have been posting a little bit more recently about it. And it's always funny because I feel like there's always two sides to everything you posted on social media, right? Congrats. This is awesome. So proud of you. This is so cool. I want to hear more about it. This is great. And then there's the total opposite side. That's like leave us alone. Why would you say this like good Get off your high horse like little, you know, like, there's always two different sides. But for me, I just want to inspire people to just look at the relationship with alcohol in a different way. I don't care if people drink, my husband drinks, like I'm going to a wedding this weekend, you don't think there's gonna be alcohol all over the place? I'm not gonna be like, judging in the corner of the room, like you shouldn't do that. Like, I don't care. But for me, personally, it's shifted so much over the past probably several years, but it's been a full year now of me, like completely being alcohol free. And I just looked at it as where does it actually serve me? And why am I reaching for it? And what is there an actual need? Why I'm reaching for it? And do I need it to be in certain situations? How does it actually make me feel? And so for a couple of years, even before I did this year long thing, I just like, took all that data, I just wrote it down or kept it in my head of being like, okay, when I drank a glass of wine, I didn't sleep that Well, the next day, I would wake up with like, a slight headache, not like a big headache, but it'd be kind of like there or I'd be foggy, or, you know, it would take me longer to like, get into things, my energy levels wouldn't be that great. And so I just took that off as like data for me. And then I was like, you know, last year when I actually was like, I'm gonna stop doing this. I said to myself, You know what, if I want it, I'm not going to restrict myself, because in past episodes, I talked about binge eating. And when I was restricting with food, it became this like enemy. And I'd always want to put my hand in the cookie jar when I told myself not to. But with alcohol, it's this, like, not only just out of sight, out of mind, but it's also like, I know how it makes me feel. So it's just unnecessary. With food, I have a very fluid relationship with alcohol, I'm just at this point in my life, it's unnecessary. And it doesn't mean that I'll never have a drink ever again. Or like, always restrict myself from it. But I know that it doesn't make my sleep feel great, doesn't make my workouts feel good. I feel crummy, especially on my cycle. Oh my gosh, like, and so and when I read all of like, the benefits, or like the non benefits to it, what it actually does to you. I just said to myself, You know what, this isn't for me. And I think that the cool thing about fitness is that it has shifted a little bit. I don't know how long you've been in your journey. But I remember everything was like, be a beer run. It was like yoga and mimosas. It was like, you know, let's all go to brunch and get hammered afterwards. Like we did that. And I did that all the time. But I realized how, like detrimental it really is to your progress in the gym, and then also how it makes you feel out of the gym. So that's really kind of where I've come from with the journey. And I really just like to talk about it more openly, because it's given people the opportunity to just step back and look and see, like, does it actually serve you? And a lot of my clients have been like, you know, like, I tried to do what you said, and then, you know, this weekend, I drank and I felt like shit again. And I'm like, but I think I'm gonna do it this time, because I know how it makes me feel. I'm not there's no judgement to that. It's just taking that little data point and being like, if I have this drink, am I okay, with not having great sleep that night? Am I okay, with, you know, waking up feeling a little groggy or XYZ? And if they are great. It's just the data that they have.
Bridget Moroney 43:21
Yeah, I mean, there's, you know, there's, there's so much to the conversation around alcohol. So yeah, try not to go too far down the road, because that would be like a whole other podcast episode. But, um, but Well, first of all, you know, thank you, you know, in so many ways, thanks. Thanks for sharing that. And thanks for sharing your story openly, you know, on social media, you know, with with your audience and things like that, because I think, you know, um, it's, like you said, in the, in the comments section, you know, it's, it is one of those topics, where it's, it's kind of, and hopefully I think through people like yourself and others who who have the, you know, who are who are having these conversations, you know, and doing so with just that open mind and curiosity. It won't be as polarizing or whatever. You know, maybe that's a little dramatic way to say it, but, you know, when I was younger, you know, like, I'm talking to, like, in my teens and 20s here, you know, like, we grew up I grew up like, you know, with this whole like perspective of, you know, when it comes to drinking, you either drink normally like everyone else, or you're an alcoholic right and and that's it, there's no in between there's no there there wasn't this space for people to be like, well, oh, it just doesn't work for me or it's not what you know, works for me right now. And so and so like I said, again, I think it there's, I have this I appreciate you and like I said so many others for having that conversation because I think it is a good one and it kind of D stigmatizes Because, yeah, like there's, there's like you said, there's always that reaction of like, oh, good for you, or there's something like, I don't know if you've gotten this this response or not, but it's like, Well, what happened? Why did you stop what's going on? Like, yeah, like, you know, there doesn't have to be like, you know, any sort of catastrophic or major reason, like, you know, just just like any sort of change that we make in our life there. But I think it's, it's good to just ask these questions, you know, just like, people might ask certain questions around their training routines, or their nutrition, like that. So
Tara Laferrara 45:32
and we can even take this back to like, all this data that you're getting, this makes me feel this way. Same with food. Same with movement, right? The more you try different things, the more you can figure out yourself. And really, I think it goes back to everyone's always looking for like the answers, right, and we're looking for like that specific thing, or Amazon Prime me, my glutes, like I need them. But really, it just comes with like trial and error. And it comes with finding what's best for you and your body and your lifestyle and your family and your environment. Everyone is so different. And so what I'm like, what works for me may or may not work for you. And that's totally fine. This is more just my exploration of it, I wanted to share it as like, this is how it's helped me in my life. And just to like, maybe look at it a little differently, just like we can look at, you know how we spend time on our phone, like, I will raise my hand up high and tell you that I'm on my phone way too much. You know, like there's there's always things that we can all work on and look at. And I think it's just another opportunity for you to try and be the best version of you. And for me right now, at least in my life, the best version of me doesn't include booze.
Bridget Moroney 46:44
That's what it's all about. Like, yeah, at least at least for me. And what I hope for other people is like, We're all just trying to be the best version of ourselves. So love it. That's, that's amazing. Another question just kind of like point blank here. And I don't really have any sort of smooth transition for this. But you know, we've we've mentioned your podcast, how's it going? Since we're currently on a podcast, like how is podcast life,
Tara Laferrara 47:08
it's so good. i It's been a not even a month. So very new. It's been something I've been wanting to do for a couple years now. We had talked originally, or like earlier on in this conversation of how you best learn and how you best like take things in. I've been a very visual person. For the 10 years, I've been on Instagram, it's been very video heavy. On You know, all of my social platforms. I've even gotten into, you know, text heavy, where people can read I, I used to put out a blog post every single week, I have an email newsletter, like there's a lot of text, and there hasn't ever been a chance where people can actually just listen to me. And so I wanted to have all different styles of being able to take in information. And I know that people, myself included love podcasting. And so it's been interesting, I love it. But the solo episodes I do can be feel hard and awkward, because I'm just like talking to myself. But I do feel like those are the most valuable. And people really get a lot out of them. At least so far. I have some incredible guests. But it's like that feels easy and conversational. The solo episodes are like making me dig deeper myself to actually figure out like how the best to you know, put out information. So yeah, it's been so fun. New episodes go out every Tuesday, and I'm gonna try and stick to that for at least a year, just like every Tuesday, let's go. And I've got a lot of travel coming up towards the end of the year. So we're just trying to stay ahead of, of getting them ready and out the door but really excited and have so many awesome guests coming on to
Bridget Moroney 48:48
that's so awesome to hear. And yeah, congratulations and yeah, totally. It's, I started the my podcasts kind of the same, like, you know, like, as we were talking in the beginning, like, I just want to have fun and cool conversations with people like yourself. You know, I've recently tried to you know, I've recently started doing more solo episodes, and it is it's kind of it's just you're talking you know, it there's definitely an art and a skill to it there. But yeah, it's it's cool. Like, like you said, like people do get a lot out of it. Because, you know, it's it forces it challenges you I should say, you know, as a content creator, you know, as a person as a human being to just be vulnerable and intimate and, and that really resonates with people because they they want to hear about you about us, whatever, our stories and things. And yeah, I think it's you know, it's interesting, like you're talking about just different media like, again, it just kind of makes me go back to what we were talking about in the beginning and just like different phases, different seasons of our lives. I was like, you know, kind of, I guess what I'm trying to say, for lack of a better term, you're in your podcast era.
Tara Laferrara 50:05
Oh, I like it. I'm taking that into Yeah, before, that's for sure. I'm like, I've got a board right here. And it's like my my Strad my contents. Like, it's been so heavy video. And I love video. And it's awesome. And I'll obviously use a lot of the clips from podcasting, but I want voice to be bigger component to that. And that includes podcasting speaking seminars, like being able to use my voice more, because I feel like, for a long time, I didn't think my voice was good enough. It wasn't, you know, it wasn't pretty enough. It wasn't x, y, z. And so I think I'm really trying to lean into that. And I appreciate you saying that, Bridgette, because I'm like, I'm in my podcasts. I'm in my voice era. This is, this is who I am. Yeah,
Bridget Moroney 50:47
embrace it, embrace it. Um, and your voice is awesome. So, yeah, continue to embrace it, it's, well, you know, it's, it's, you know, and I guess this can kind of like segue back into just, you know, another sort of topic there. But talking about just comparison, right, because, you know, and again, like not to beat the, the dead horse of, of females there. But I feel like, you know, women especially, like, we are so self critical, right? Especially thinking about, like the inner critic there, I feel like women really struggle with that, like, talking about voice, you know, you're saying that, you know, you're maybe a little reluctant to have your voice, you know, there's so many women that maybe it's video for them, or, again, going back into, you know, to the whole kind of broader topic of what we're seeing with, with strength training and movement, right. Like, a lot of women are afraid to pick up a barbell or go into a gym, because there's that comparison, there's that intimidation. So, I guess, in general, whether it is through whether it was through this launching this podcast, or getting into movement, or you know, getting into code, like, how have you worked, you know, to to break free of something, or, you know, like, yeah, how, how's that? Yeah, how do you do that? Because,
Tara Laferrara 52:08
again, I wanted to launch podcast for years, it's probably been two full years of like, putting it on my goal list for the year. And this year, I was like, I literally looked at myself in their mirror, and I was like, do the thing you said, you were gonna do fucking do the thing. And it was really just me being like, I've got to do it. And it's going to happen. And I hired an assistant who has been so helpful with like, getting it up and running, and has has a podcast as well. And so she kind of helped me like with the back end, and how it works, and like getting in guests and all that stuff. And it's been so helpful to stay in my zone of genius, and what I'm really excited and wanting to do, which is creates, and she's helped me kind of like with that back into things. And so it was just me really saying and putting it into action. And when we met this summer, and I was like, I'm gonna have, it's gonna happen. She was like, okay, September 1, and I was like, Whoa, and it was like August, I was like, Give me at least till October, I think was October 5 was my first one that went out as of give me till October 3. And she was like, okay, but that's the day, that's the day it's going live. And so it was that holding accountable from my assistant help from her and also being like, do the thing, let's frickin go and so if someone out there, it has a goal or has something in mind, or maybe it really wants to get something done, you can utilize this extrinsic motivation of having someone hold you accountable, like a coach, hiring someone to help you put money in the game, like actually, like, tell yourself, you're going to do it, throw money in it, and make it happen. Or you're always just going to be sitting by the wayside. And, you know, by the waistline and being like, I'm going to I might do it one day. So it was the, I guess the biggest thing was the accountability, the putting money into it and asking for help. And also just being like, Just do it. Use Nike just up and do it.
Bridget Moroney 53:59
I mean, well, it's it's so true. Like the things that we build up in our in our minds, like are aren't as scary once you once you start doing it, they're, you know, again, putting in putting, like, we keep saying like putting in the reps there. Yeah, um, but yeah, great point. I mean, like, it is like coaching, right? And this is why this is like probably the number one thing at least that I have learned through my experience as a coach is that a lot of not everyone, but a good majority of people know what they should be doing. Right? They they know, like, you know, especially like, think about like nutrition, right? Like very few people are going through the drive thru thinking like, oh, you know, I'm making a great nutrition and health choice here. Most people know what they should be doing or what they want to be doing, but they just kind of need that little extra accountability. Right, which, like you said, whether it's Coach whether it's accountability, buddy, just, you know, I don't know what it is, but we have, at least I'll speak for myself. Like, we have a lot easier time showing up for other people than we do for us. And the ultimate goal is to ultimately show up for ourselves because you know, we care about ourselves, we value ourselves, but can be a great way to get started. So yeah, yeah, love it. I mean, we've talked about strength training, to podcasts, to alcohol to just everything else dogs sweatshirts. Is there is there it you know, before, you know, as we're kind of wrapping things up? Like, is there anything that we've we've left on the table or anything that you just feel like, you know, you want to say as a call to action, or just anything to kind of leave listeners with? Yeah,
Tara Laferrara 55:40
I think the biggest thing that people have a hard time with with their fitness and wellness journey is that they're trying to do it all. And they're trying to do it perfectly. And we all know that perfect doesn't exist, it's not a real thing. And to take things slower, and to take one or two things at a time. That way, you can see long term success. And so instead of saying, here are the 10 things, I need to check off my list, give yourself two, maybe three things that you want to accomplish in your day or in your week. And know that no matter what if you got those two things done, that's an accomplishment in general. So try to get away as much as you can from the word perfect or 100%. And give 60 or 70% of your 100% whatever that may be, every single day. And either way, it's going to add up over time.
Bridget Moroney 56:30
Couldn't agree more. I think that's the you know, when think people think about consistency, they don't understand that consistent, like you said that 60 to 70% like, as a former teacher, if you're, you know, averaging 70 80% in, you know, in your classes, you're, you're rocking, you know, in a lot of ways there. So, no, I think that's, that's a great call to action. Yeah, just kind of focus on a few things that you can change. And
Tara Laferrara 57:00
don't be so hard on yourself. Don't be an asshole to yourself, I like to use that a lot. Stop being an asshole to yourself.
Bridget Moroney 57:07
I like that, I must say that. I'm gonna say that to myself. I'm gonna say cuz I unfortunately, sometimes I am an asshole to myself less than I used to be. But
Tara Laferrara 57:15
we all have those moments too. But that's the other thing is like, then we're not all going to be perfect, right? Not every day, you're going to have perfect body image. Not every day, you're going to feel awesome and look yourself in the mirror and be like, this is a hot piece of ass. Maybe the next day, you're like, you look like an ass. And that's okay. Because that's who we are as human beings. Nothing's ever gonna be perfect, but just know that like, the more of the negative, you are a badass. That's you know, less than the other is makes it better in general. So just always look at like, the the balance of like a seesaw. You want the higher one to be more on the positive side, not saying it's gonna fully tip over, because it's got to have that neutrality to it, but know that the more you're an asshole to yourself, the more you're gonna believe it. So don't be an asshole to yourself.
Bridget Moroney 58:04
Yeah, so true. Yeah. Our thoughts become our beliefs. Yeah. Ah, well, this has been this has been really fun Tara to just spend time with you today and chat a little bit more about your training and your experience and life and wisdom and all all the all of that awesomeness, non asshole thing. Things that we've been talking about. I guess before we go, so is there so obviously, we've talked quite a bit about your podcasts. So for people who are interested, you know, where can they find that? Where can they find you yourself? Online? At least not you know, don't hand out your address unless you want people Yeah. And you mentioned I you know, I know we're probably be by the time you mentioned next week, so I think your your retreat will probably be underway by the time this is released. But any future in debt like just shout it all out? Say all the things that you want to share with people? Yeah,
Tara Laferrara 59:01
I am Terry la Ferreira on Instagram, Tik Tok threads, all the social media, YouTube, all the social media platforms, lots of A's, lots of ours, I promise you'll find me um, that should be the only one on there. My podcast is called that Tara talk. My subscription program is called the TL method, which is the terror lock repair method. I also do one on one coaching and client sites and work with clients in that aspects. I will be in Colombia for this retreats in November, and then I'm hosting another retreat in Guatemala in May.
Bridget Moroney 59:35
And that's so cool. That's so cool. And I guess what are the like, if you don't mind, like what are the retreats entail? I'm assuming some some some heavy barbells hopefully, um,
Tara Laferrara 59:45
well, you know, it's tough to find those on in a retreat center. retreat centers are yoga specific, but we will actually be going to a CrossFit gym in Colombia and I'm doing a squat and deadlift seminar there. So that'll be a part of it, but my retreats are variable much fitness and fun. There's movement and mindfulness and meditation every day. But then we're going on. We're doing a salsa dancing lesson we're doing a boat tour snorkeling excursion, we're doing a, you know, trip around a national park, we'll be doing something like food experiences. So it's being around like minded women, it's getting movement in getting some really good food and also experiencing culture in a different part of the world.
Bridget Moroney 1:00:26
Yeah, I friggin love that. I mean, it's just for lack of, you know, just to say, it seems like it's a very holistic way, because, you know, working out is great. Being fit is great. But we also were humans, like we're here to, to live our lives and experience, this world and each other and things like that. So, love the fact that it's more than just like, you know, it's more than just fitness. I'm really quick. I don't know if if people are interested in I guess, especially the one in May like, where can they? Yeah, reach out or find more information. It's not
Tara Laferrara 1:00:59
fully launched just yet. But I think by the time this goes out, it's when I come back from Colombia, so make sure you check out my Instagram, I'll be posting all about, like, right when we come back. So towards the end of November, okay,
Bridget Moroney 1:01:10
perfect. Okay. Yeah, so just stay tuned to Tara's. Yeah, Instagram and social media, and you'll get all the information there. So, man, I am so excited like Dawn just like dreaming of just Latin American like experience. Yeah. So awesome. Awesome. Well, thank you so much, once again for for being on on the show. And this podcast and just sharing like I said, all of your, your your thoughts and energy with all of us. And yeah, it's been great. Thank
Tara Laferrara 1:01:40
you so much for having me. I appreciate it so much.
Bridget Moroney 1:01:47
Hey, really quick, before you go, I need you to do one thing for me. If there was something in this episode that you think would be a value to someone else, please share it. For me. My goal is to empower as many people as possible on their health and fitness journeys and one of the best ways to do it is to share awesome information like what you heard in today's episode out with many others, so do me a favor, copy and paste that link, send it to one of your friends, your family or anyone who you think would get some enjoyment and value out of this. I appreciate you for listening. I'll see you next time.