The Fit Mama Podcast

Sarah Kelley
  • 5.0 (2)
  • FITNESS
  • UPDATED WEEKLY

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! sarahkelleyco.substack.com

  1. Your Brain on Scrolls: The Science of Mom Burnout and How to Reset Your Dopamine

    10/29/2025

    Your Brain on Scrolls: The Science of Mom Burnout and How to Reset Your Dopamine

    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 system, creating a cycle that directly undermines your energy, your sleep, and your healthy habits; and I’ll give you some practical steps to kick the scroll habit to the curb. If you’re ready to understand the why behind your cravings and fatigue, and learn the how to fix it, this episode is for you. Subscribe to The Fit Mama Podcast for more science-backed, no-nonsense strategies to optimize your health and well-being in motherhood and share it with your friends too! 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

    32 min
  2. The 10,000 Step Conundrum + What Super Agers Can Teach Us About Aging Well

    10/14/2025

    The 10,000 Step Conundrum + What Super Agers Can Teach Us About Aging Well

    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 than you think. For busy moms trying to balance fitness, family, and real life, this episode might just set you free from chasing numbers that don’t really matter. Then we’re switching gears into my latest google rabbit-hole, “super agers,” and what researchers are discovering about their lifestyles so that we can keep our brains sharp and resilient. I also share a few ways I’m weaving these habits into my own life to serve as a bit of inspiration. This one’s short, encouraging, and full of practical takeaways for staying strong in body, mind, and spirit - no matter your season of life. Grab your coffee; reheat it if you need to (I always do lol 😉); pop in your earbuds, and let’s talk about walking smarter, aging stronger, and living well right where you are. Keywords: 10,000 steps myth, brain health, super agers, longevity, motherhood fitness, Mediterranean diet, neuroplasticity, mental wellness, Fitmama podcast, postpartum strength. 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

    32 min
  3. Mirrors Lie, Goals Don't

    09/05/2025

    Mirrors Lie, Goals Don't

    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

    24 min

  4. 08/22/2025

    The "Biggest Loser" is Us?

    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

    32 min
  5. Healing Diastasis Recti After Twins

    08/15/2025

    Healing Diastasis Recti After Twins

    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

    24 min
  6. 5 Fitness Truths I've Been Afraid to Tell You

    08/08/2025

    5 Fitness Truths I've Been Afraid to Tell You

    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... ever This 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

    32 min
  7. What's the Deal with Cycle Syncing?

    04/01/2025

    What's the Deal with Cycle Syncing?

    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

    45 min

  8. 03/06/2025

    Life After Burnout and Getting My Spark Back

    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

    12 min
See All (58)

Ratings & Reviews

5
out of 5
2 Ratings

About

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! sarahkelleyco.substack.com

Information

  • Creator
    Sarah Kelley
  • Years Active
    2023 - 2025
  • Episodes
    58
  • Rating
    Clean
  • Copyright
    © Sarah Kelley
  • Show Website
    The Fit Mama Podcast