121: A Q&A on Strength, Holiday Bloat, Time Off & Getting Back Without Spiraling
How to Get Back Into Training After Time Off Without Spiraling
Feeling bloated and behind after the holidays? Learn how to get back into strength training without guilt, manage holiday bloat, and build momentum without burning out.
If you've ever stepped back into the gym after a holiday break, felt bloated and low-energy, and immediately thought you'd ruined all your progress, this one's for you. That pit-in-your-stomach feeling that you're somehow "behind" or starting over from scratch? Yeah, we need to talk about that.
Tara's latest Q&A episode is basically a warm hug for anyone who's ever spiraled after taking time off from training. And let's be real, that's probably all of us at some point. Because here's the truth: what you're feeling after a break isn't proof that your body is working against you. Most of the time, it's just a completely normal response to change, not a setback.
Why Fitness Still Feels Confusing (Even After Years of Training)
You know what's wild? You can train for years and still feel confused about whether you're doing it right. That's not because you're not smart enough or not trying hard enough, it's because the fitness industry thrives on making you feel like you're always missing something.
Tara cuts through the noise by addressing real questions from real women who are tired of feeling behind. The kind of questions that keep you up at night or make you second-guess yourself in the middle of a workout. Questions about pull-ups, about getting back into it after being sick, about whether you're too old to start strength training, and whether you need to obsess over your macros to see results.
Spoiler alert: you don't need to turn every meal into a math problem.
Getting Your First Pull-Up Is an Identity Shift
Let's talk about pull-ups for a second. If you've been chasing that first unassisted pull-up, you already know it's about so much more than just upper body strength. It's an identity shift. It's proof that your body can do hard things.
Tara breaks down the path to getting there, and it's not about jumping on the assisted pull-up machine and hoping for the best. It's about building the specific strength patterns your body needs, progressively overloading the movement, and understanding that this is a journey that takes time. But when you get there? It's everything.
How to Actually Get Back Into Training After Time Off
Here's where things get practical. Maybe you've been sick. Maybe the holidays derailed your routine. Maybe life just lifted and you haven't touched a weight in weeks. Now what?
First, take a breath. You didn't lose all your progress. Strength is built through phases, not perfect weeks. Your body has a remarkable ability to bounce back, especially if you've already built a solid foundation.
The key is knowing where to start without pushing too hard. You don't need to jump back in at 100% intensity on day one. In fact, that's probably the worst thing you could do. Instead, ease back in, focus on movement quality over volume, and give your body time to readjust. Think of it as a reintroduction, not a punishment.
The Fitness Principle Most Women Over 30 Are Missing
If you're over 30 and feel like your body doesn't respond the way it used to, Tara addresses the one principle that changes everything: recovery matters more than you think.
We spend so much time obsessing over our workouts, am I lifting heavy enough, am I doing enough volume, am I progressing fast enough, that we forget our bodies don't actually build strength in the gym. They build it during recovery.
This is especially true as we get older. Hormones shift, stress impacts us differently, and our capacity for recovery changes. That doesn't mean you can't build incredible strength and see amazing results. It just means you need to train smarter, not harder. And sometimes that means taking an extra rest day, prioritizing sleep, and actually listening to your body when it's screaming for a break.
Why "Consistency" Might Be the Wrong Goal
Oh, this is a big one. We've all heard that consistency is everything, right? Show up every day, never miss a workout, stay on track no matter what. But what if that mindset is actually keeping you stuck?
Tara challenges the idea that consistency means rigid adherence to a plan. Real consistency is about showing up in a way that's sustainable for your life, not forcing yourself into a routine that doesn't fit. It's about building a practice that flexes with you instead of against you.
Because here's the thing: life is messy. Schedules change, energy fluctuates, and sometimes the most consistent thing you can do is adapt. That's not failure. That's maturity.
Mixing HIIT with Strength Without Burning Out
If you love a good sweat session but also want to build serious strength, you've probably wondered how to balance both without completely frying your nervous system. It's possible, but it requires strategy.
The problem most people run into is treating every workout like it needs to leave them on the floor. HIIT has its place, but when you're also trying to build strength, you can't go all-out all the time. You need to be intentional about intensity, frequency, and recovery.
Tara walks through how to structure your training so you can have your cake and eat it too, without the burnout, injuries, or feeling like you need a nap after every workout.
What Actually Helps Holiday Bloat (Without Spiraling)
Let's get into the bloat. After a few days (or weeks) of holiday eating, it's normal to feel puffy, sluggish, and generally not like yourself. But before you start restricting, over-exercising, or beating yourself up, remember this: bloat is not fat. It's water retention, inflammation, and digestive response.
The fix isn't a detox or a juice cleanse or some extreme workout plan. It's getting back to basics: drinking water, eating fiber-rich whole foods, moving your body in gentle ways, and giving your digestive system time to regulate. Most importantly, it's resisting the urge to punish yourself or spiral into restrictive behaviors.
Your body is not broken. It's just adjusting.
How to Think About Macros Without the Stress
Macros can be a helpful tool, but they can also become an obsession that sucks all the joy out of eating. If tracking every bite is making you anxious, stressed, or unable to enjoy a meal without calculating, it's time to take a step back.
Tara offers a refreshing perspective: you don't need perfect macros to see results. You need to eat enough protein, fuel your workouts, and stop treating food like it's the enemy. For most women, a simple, flexible approach to nutrition will get you 90% of the way there without the mental gymnastics.
Ready to Stop Spiraling and Start Building? If this episode resonated with you, it's time to stop chasing perfection and start building a sustainable fitness practice that actually fits your life. What's one thing from this episode you're going to implement this week? Share it with a friend who needs to hear this.
