126: How to Build Muscle Fear of Getting Bulky or Food Guilt - Jessica Burke

Training starts to feel heavy when the goal is shrinking instead of becoming capable. What began as a viral moment around a meatball sub exposed something deeper: how diet culture, fear of “bulking,” and quiet food rules slowly erode confidence and self-trust long before real change has a chance to stick.

We dive deeper into this in the latest Broads Podcast with Jessica Burke. We also chat about why “toning” is misleading, the real difference between exercising and training with intention, what actually drives gym intimidation, and why taking up space changes far more than just the body.

Jessica Burke holds a Master’s degree in Kinesiology and is CSCS certified. She is the host of The Strength Chick Podcast and works as a strength and conditioning coach. Her work centers on dismantling diet culture and encouraging women to take up space in the gym and in strength and conditioning.

What's Discussed:

(03:39) The meatball sub moment, diet culture, and the food guilt women live by
(09:19) Why training to be smaller limits what women’s bodies can do
(11:16) The truth behind “toning” and how language shapes fear around building muscle
(13:34) Fear of bulking as a form of avoiding discomfort and justifying inaction
(17:42) The male gaze, gym intimidation, and reclaiming the right to take up space
(19:33) Why exercising feels productive but training creates lasting change
(34:41) Redefining effort, intensity, and what “hard” actually means in the gym
(52:00) Taking up space as an identity decision, not a confidence trait

Check out more from Broads:
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Check out more from Tara LaFerrara:
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Instagram: @taralaferrara

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Check out more from Jessica Burke, CSCS, M.S.:

Instagram: @coachjburke

Tiktok: @coachjburke
Youtube: @coachjburke