The Fit Mama Podcast

If you’ve been stuck in the cycle of picking yourself apart postpartum, it’s time to flip the script. In this episode, I’m diving into my personal experience with body image struggles and how unexpectedly winning a race changed everything for me. Because, if becoming a mom (x3) has taught me anything, chasing physical goals is the key to rebuilding confidence, energy, and joy after birth.We’ll chat about how performance-based goals shift the focus from appearance to capability, why small daily wins matter more than aesthetics, and how physical challenges can help you manage stress, stay motivated, and feel more present with your family. Bottom line: it’s time to set yourself a big, scary goal because your postpartum mental health kind of depends on it if you want to survive in a world of filters, photoshop, sleazy advertising, bounce-back culture, and scammy influencers. Whether it’s running your first 5K, hitting a new strength milestone, or simply staying consistent, this episode will help you choose goals that actually move you forward.Can’t wait to chat!XO, Coach Sarah This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

In this episode, we’re taking a trip back to the 90s and early 2000s with a look at The Biggest Loser and what that show can teach us about weight loss today. From there, I dive into new research to unpack what really drives weight loss and what helps keep it off long term.We’ll talk about why exercise alone isn’t the magic solution, how diet plays the bigger role in dropping pounds, and why physical activity is still crucial if you want to maintain your results and feel good in your body. I also cover the rise of GLP-1 weight loss drugs, why many people regain weight after coming off them, and what you can do instead to create sustainable change.If you’re tired of quick fixes that don’t last and want practical, science-backed strategies for real weight loss and maintenance, this episode is for you.Also, don’t be shy! Feel free to DM me or shoot me an email at contact.coachsarita@gmail.com and follow me on Strava here !Talk soon!XO, Coach Sarah This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

Let me paint you a picture: I’m a prenatal and postpartum fitness specialist. I’ve helped hundreds of other moms heal their diastasis recti. I teach this stuff. But after my twin pregnancy? My own core healing hit a giant, soul-sucking wall. After spending a nearly 2 years in what felt like my own personal version of mental purgatory, I had nearly given up all hope that my core could ever be fully healed. I felt like a fraud. I felt broken. I felt betrayed by my body. And as a wife, a mom, and a coach, I was carrying way too much shame about it.I made one last-ditch decision. “If this doesn’t work, I give up,” I hired a physical therapist with an ultrasound machine. She showed me right there in black and white what had been preventing my healing all this time (spoiler alert: it’s me, hi. I’m the problem, it’s me) That was the moment everything shifted. I prayed (a lot), let go of deep-seated fear, got to work in the gym, and healed my diastasis recti in 6 weeks.I know, I’m still in shock too.In this episode, I’m sharing the messy middle of my diastasis recti healing journey, the mindset change that finally allowed my core to recover, and encouragement for every mama who’s staring down her own “this will never get better” moment.So if you’re a mama who’s overwhelmed, healing, curious, or broken-open, grab your coffee and settle in. Things are about to get real. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

Okay, deep breath. This is the episode where I stop being polite and start getting real. Leaving social media definitely has some benefits, and one of them is that my opinions are fully *unfiltered* (pun intended).Today we’re talking about the hard, sweaty, slightly uncomfortable truths about fitness, diet, and why your “dream body” might actually be the death of you. If you’ve ever wondered what fitness professionals are hiding from you - buckle up, buttercup. In this episode, I break down:🔥 Why the “perfect body” may not be in your genetic cards (and why that’s okay)🍔 How America’s love affair with processed foods and energy drinks is basically a toxic relationship🏃‍♀️ Why you can’t out-exercise a junk food habit🍗 The whole “I don’t wanna get bulky” thing (spoiler alert: you actually might get bulky if you aren’t paying attention)💪 Why sustainable change is awesome but not easy, like... everThis isn’t about shame, it’s about truth. Grab your coffee and let’s rip the Band-Aid off together. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

In this week’s bonus episode, I dive into cycle syncing and sleep deprivation - two hot button topics for moms. Cycle syncing is being shoved down our throats while sleep deprivation is being largely ignored. I have lots of thoughts on both - as you can clearly see from the length of this episode. As always, I’m looking forward to hearing from you in the comments! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

You know the feeling – you've been hitting the gym, watching your diet, and giving it your all, but somehow, you're just not seeing the progress you hoped for. Trust me, I've been there too, and I get it. In today's episode we're tackling those plateaus head-on!We'll be uncovering the reasons why postpartum fitness plateaus happen in the first place. From hormonal shifts to sleep deprivation and the stress of motherhood, there are so many factors at play. I'll also be sharing some insider tips and strategies for breaking through those plateaus and reigniting your post-baby fitness journey. We'll talk about the power of strength training, the importance of rest and recovery (yes, mamas, it's okay to take a breather!), and how to fuel your body for optimal progress.So, if you're ready to kick those plateaus to the curb and reclaim your post-baby fitness mojo, then this episode is for you. Grab your headphones, pour yourself a cup of coffee (or tea, or whatever keeps you going), and let's dive in together. You've got this, mama! 💪---Outro Music: Bright Morning by Mixaund. https://misaund.bandcamp.comMusic Promoted By: https://free-stock-music.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

Welcome to a bonus episode (which is really just another term for "I need to rant about this latest trend with my mom friends over a cup of coffee")In today's episode you and I are going to peel back the layers of social media trends to reveal the truth beneath the surface. That's right - we're delving into the world of tradwife influencers – those who seemingly embrace traditional gender roles and advocate for Stepford-wife lifestyles, all while concealing their true wealth from their followers.In this eye-opening episode, I'm uncovering the hidden reality behind the polished facade. While these influencers may present an image of domestic bliss and simplicity, the truth is often far from it. I'll shine a light on the lavish lifestyles and privilege that lie beneath the surface, so we can collectively raise an eyebrow at the authenticity of their curated content.Ready to rant? Let's start!-----Outro Music: Bright Morning by Mixaund. https://misaund.bandcamp.comMusic Promoted By: https://free-stock-music.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

If you've been looking for answers about fat loss and feel like everything you see on social media is conflicting advice... welcome. I created today's podcast to go through some of the most common misconceptions about fat loss that I see people fall for over and over again.Because you are a smart cookie, and you deserve to know the truth babe.I'm not even going to lie to you right now, it's like 11 pm right now as I'm typing this description, and my alarm is set for 4:45 am sharp sooo... you're just going to have to take my word for it and listen to the episode. It's a good one, promise ---Outro Music: Bright Morning by Mixaund. https://misaund.bandcamp.comMusic Promoted By: https://free-stock-music.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

Nothing more glamorous than fiber amiright?Seriously though, recent studies show that 95% of Americans aren't eating enough fiber. So, it's no surprise that heart disease and colon cancer are increasing. In short, we aren't eating our veggies and it's becoming a BIG problem.In today's episode, I'm talking about the signs that you aren't eating enough and 15 easy ways to incorporate more fiber into your diet (busy mom approved!)Let's dive in!---Outro Music: Bright Morning by Mixaund. https://misaund.bandcamp.comMusic Promoted By: https://free-stock-music.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

You know the feeling. The clock strikes 8:00, the kids are finally in bed, and you find yourself rummaging the pantry for something sweet. A few handfuls of cookies later, maybe half a bag of chips down, and you're wondering how you ended up here (again)Helloooo nighttime snack attacks. They're a common problem, especially for moms, so today I'm coaching you through how to identify the reason why you're reaching for those foods and what to do about it instead.Let's dive in!---Outro Music: Bright Morning by Mixaund. https://misaund.bandcamp.comMusic Promoted By: https://free-stock-music.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

You've heard them, you've googled them, you might have even bought some of these products!Today I'm breaking down 5 of the fitness myths that came across my fyp this week, and whew. While I loved recording this podcast, I have never been so overwhelmed by all the misinformation STILL circulating in the health and fitness space.Got any health and fitness trends that you're curious about? Shoot me a message and I might include it in the next episode!-------Outro Music: Bright Morning by Mixaund. https://misaund.bandcamp.comMusic Promoted By: https://free-stock-music.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

If you've ever dared to enter a Facebook mom group you already know... things can get wild in there.Opinions are EVERYWHERE and everyone thinks they're an expert.I, for one, am terrified of expressing my thoughts in those groups (or even asking a question sometimes) because those moms can be vicious lol.Buuuut here on my little corner of the internet, I can share my opinions freely. So in today's episode we're diving into some advice I found on a mom group about "how to get your pre-baby body back."And let me just say... there was some *interesting* advice being thrown around in there.Get out your magnifying glasses and trench coats. We're going undercover!----Outro Music: Bright Morning by Mixaund. https://misaund.bandcamp.comMusic Promoted By: https://free-stock-music.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

Say it with me: "2024 is going to be MY YEAR"But...not if you start the year with guilt, shame, and baggage about all the ways you screwed up last year.And not if you get sucked into a new fad diet, exercise trend, or fat loss product.It WILL be your year if you can implement the tips I'm going you in this week's podcast episode.Buckle up babe. We're digging into your strengths and showing you who you're capable of becoming by December of this year.Ready? Pens and paper out? Okay, let's dive in!---Outro Music: Bright Morning by Mixaund. https://misaund.bandcamp.comMusic Promoted By: https://free-stock-music.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

We're one whole year into this thing! How? Where? When? I'm so grateful for how this podcast has grown over the last year and for each and every one of you.In today's podcast, I'm opening up about some recent life changes and where the podcast going in 2024. Hopefully you stick around for season 2!---Outro Music: Bright Morning by Mixaund. https://misaund.bandcamp.comMusic Promoted By: https://free-stock-music.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

Fitness, food, and family - nothing is off limits today. I'm giving my uncensored and unpopular opinions. (If you're a fellow fitness coach or a family member, maybe skip this one)P.S. I want to hear your unpopular opinions too! Be sure to connect with me on IG and TikTok! (@sarahkelley . co)----Outro Music: Bright Morning by Mixaund. https://misaund.bandcamp.comMusic Promoted By: https://free-stock-music.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

Whether you saw Kim K at the Met Gala last year and wondered how she slimmed down or your neighbor down the street started singing its praises, you've probably heard of Ozempic by now.But have you reallyyyy heard about it? Hint hint: this "miracle drug" isn't all it's cracked up to be.So do yourself (and your neighbor) a favor and give this episode a listen. I promise that some of these stats will leave your jaw on the floor. -----Outro Music: Bright Morning by Mixaund. https://misaund.bandcamp.comMusic Promoted By: https://free-stock-music.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

Thanksgiving! The holiday of turkey, tantrums, and toning your body maybe?Here's the thing: even though it's the holiday season, we don't have to give up on our goals.And even though we've got goals, we don't have to skip out on enjoying holiday traditions.In this episode, I'm giving you my best tips and tricks to strike a balance between the two. Get your pumpkin spice latte ready, and take some notes!----Outro Music: Bright Morning by Mixaund. https://misaund.bandcamp.comMusic Promoted By: https://free-stock-music.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

If you are struggling to lose weight, feel exhausted all the time, sleep poorly, and feel like your hunger is out of control, LISTEN UPToday's podcast might be exactly what you need to hear. In today's episode we're joined again by Valerie Kelley, a registered nurse and expert in the topic of insulin resistance. As both a medical professional and someone who is actively fighting insulin resistance at the moment, she is your go-to lady for this all-too-common issue.Buckle up and get ready to have your mind blown.P.S. Are we friends on TikTok and Instagram yet? My handle on both platforms is @sarahkelley . co----Outro Music: Bright Morning by Mixaund. https://misaund.bandcamp.comMusic Promoted By: https://free-stock-music.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe

Here's the deal, I don't want to be an *ordinary* grandma someday - I want to be a cool grandma.So today I interviewed an expert on the topic - my mom! She's got 40 years of experience in geriatric health and knows the ins and outs of how to age gracefully!If you're hoping to have a vibrant life - both now and when you're 80, you won't want to miss this episode.P.S. connect with me on TikTok and Instagram! My handle on both platforms is @sarahkelley . co----Outro Music: Bright Morning by Mixaund. https://misaund.bandcamp.comMusic Promoted By: https://free-stock-music.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahkelleyco.substack.com/subscribe