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PODCAST

The Fit Mama Podcast

Mama, you"ve been lied to. Since becoming a mom, you"ve been told to slap on your high waisted mom jeans, hide your mom pooch, and cross your legs when you sneeze. Here"s the truth: You can feel and look like a hot mama when you walk in the room. You can see results without spending hours in the gym. You can even have abs while still enjoying pizza and Starbucks! If that"s what you want, then sit back and enjoy ALL the juicy tips from your new fitness BFF, Coach Sarah Kelley. Talk soon

health & fitness fitness

All Episodes

31:11

The Fitness Industry has an Epstein Problem

The Fit Mama Podcast ·

2026/02/20

There’s something deeply uncomfortable about realizing how much of the fitness and wellness industry runs on confidence, not competence.In this episode, I’m talking about what the Jeffrey Epstein files revealed - not just about specific individuals, but about how authority actually works in elite wellness circles. Because this problem goes beyond just one person. It’s about how proximity to power, wealth, and status can instantly elevate someone’s credibility, regardless of whether their expertise

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32:20

Your Brain on Scrolls: The Science of Mom Burnout and...

The Fit Mama Podcast ·

2025/10/29

If you’re feeling chronically drained, irritable, and addicted to scrolling and snacking… you’re not alone. It’s a problem we’re all facing. And in today’s episode I’m explaining why it’s not a personal failing - it’s a neurological one. We’ll break down the science of dopamine to explain why your brain keeps chasing rewards that leave you feeling emptier than before; I’ll walk you through through the exact mechanism of how social media and ultra-processed foods dysregulate your brain’s reward

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31:44

The 10,000 Step Conundrum + What Super Agers Can...

The Fit Mama Podcast ·

2025/10/14

Hey friends! It’s been a minute! In this episode, we’re diving into two topics that have been on my mind lately: the 10,000-step myth and the fascinating science of super agers (because I really don’t want to become a grumpy, little old lady who’s “set in her ways”).First, I’m unpacking where that 10,000-step rule actually came from (hint: it started as marketing, not medicine) and what the research really says about how many steps you actually need to boost your health. Spoiler: it’s a lot less

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24:04

Mirrors Lie, Goals Don't

The Fit Mama Podcast ·

2025/09/05

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

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32:06

The "Biggest Loser" is Us?

The Fit Mama Podcast ·

2025/08/22

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

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24:03

Healing Diastasis Recti After Twins

The Fit Mama Podcast ·

2025/08/15

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

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31:57

5 Fitness Truths I've Been Afraid to Tell You

The Fit Mama Podcast ·

2025/08/08

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

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44:52

What's the Deal with Cycle Syncing?

The Fit Mama Podcast ·

2025/04/01

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

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11:42

Life After Burnout and Getting My Spark Back

The Fit Mama Podcast ·

2025/03/06

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

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00:30:11

ep. 49. Why You Feel Stuck and How to Break Through a...

The Fit Mama Podcast ·

2024/03/29

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

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00:27:07

Bonus Episode: Unveiling the Truth of Tradwife...

The Fit Mama Podcast ·

2024/03/16

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

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00:27:43

ep. 48. The Secrets of Fat Loss

The Fit Mama Podcast ·

2024/03/15

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

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00:24:52

ep. 47. The Fiber Epidemic. (Why It Matters and How...

The Fit Mama Podcast ·

2024/03/01

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:

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00:23:08

ep. 46. Nighttime Snacking - How to Beat the Binge!

The Fit Mama Podcast ·

2024/02/16

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

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00:26:43

ep. 45. Debunking 5 Popular Fitness Myths (part 1?)

The Fit Mama Podcast ·

2024/02/02

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

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00:26:58

ep. 44. Your Pre-Baby Body (The Good, Bad, and Ugly...

The Fit Mama Podcast ·

2024/01/19

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

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00:26:42

ep. 43. How to Transform in 2024 (and what everyone...

The Fit Mama Podcast ·

2024/01/05

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

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00:13:15

ep. 42. Getting Vulnerable - A State of the Podcast...

The Fit Mama Podcast ·

2023/12/15

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.com Music Promoted By: https://free-stock-music.com --- Send in a voice message:

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00:24:06

ep. 41. Unpopular Opinions - Holiday Edition

The Fit Mama Podcast ·

2023/12/08

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.com Music Promoted By: https://free-stock-music.com --- Send in a voice message:

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00:17:54

ep. 40. Miracle Weight Loss Drug or a Wolf in Sheep's...

The Fit Mama Podcast ·

2023/11/24

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

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