The FITMOMBOD Podcast
Practical health, nutrition, and strength strategies for busy professional women and healthcare moms who want more energy, better metabolism, and sustainable health habits.
Welcome to the Podcast
Hosted by Sarah Wade, Physician Assistant and women’s health coach, this podcast is designed to help busy women build sustainable health habits that actually fit their lives.
Each episode focuses on simple, practical strategies you can apply immediately — even with a full schedule.
Featured Episode
If you’re a busy healthcare mom, you’ve probably tried meal prep before… and felt like it just doesn’t work for your life. Between long shifts, unpredictable schedules, kids’ activities, and pure exhaustion, cooking every meal ahead of time can feel overwhelming and unrealistic. In this episode, I break down why traditional meal prep fails healthcare moms and teams—and share four realistic strategies that actually make it easier to fuel your body, save time, and stay energized during even the busiest weeks. You’ll learn: Why rigid meal plans often fall apart midweek How prepping ingredients instead of full meals gives you flexibility The power of batch cooking so leftovers work for multiple meals How semi-homemade shortcuts save time without sacrificing nutrition Easy grab-and-go options for emergency fuel These strategies aren’t about perfection—they’re about creating a system that works with your schedule and helps you feel your best, both at work and at home. 💡 Check out the Frontline Fuel Formulary for a full system that helps healthcare moms and teams stay fueled, energized, and consistent. https://forms.gle/6LVswKrU84sP7FyNA
Getting Started on Your Health and Fitness Journey
Are you just starting your health and fitness journey and don’t know where to begin? In this episode of the FitMomBod Podcast, we break down how busy moms can finally create consistent, achievable routines without overwhelm. Key takeaways: How to build a sleep routine that supports energy and recovery; Focused meals that fit your lifestyle and fuel your body; Short, effective workouts you can do even on your busiest days; Stress management techniques to keep your energy up; How accountability and coaching help you stay consistent
Episode Library
Shift Happens: Why Your Nutrition Isn't Working (and How to Eat for It)
If you’ve been doing “all the right things” but still feel tired, stuck, or frustrated with your body — this episode is for you. In this episode, I break down why nutrition often stops working for busy women and what’s actually happening inside your body when stress, under-fueling, hormones, and inconsistency collide. We cover: • Why your metabolism isn’t broken — it’s adaptive • How blood sugar impacts energy, cravings, and mood • The role of protein, fiber, and micronutrients • Gut health, digestion, and hormone balance • Stress, cortisol, and why fat loss can stall • Why consistency matters more than perfection
https://youtu.be/b5naY_TyCJ8?si=IpWmm1OLSPVTIX0I
You Don't Need to Start Over: The Post-Holiday Reset for Busy, High-Achieving Women
You don’t need to start over — and you definitely don’t need extremes after the holidays. In this video, I walk you through a post-holiday reset designed specifically for busy working moms, women in healthcare, executives, and high-stress professionals who want to feel better without spiraling or waiting for the “perfect time.” This episode covers: ✔ Why post-holiday spirals happen ✔ How to reset without restricting or overtraining ✔ Simple back-to-basics anchors that work in real life ✔ How high-achieving women build consistency without burnout ✔ Why resolutions aren’t necessary for real change This isn’t about perfection. It’s about reconnection, structure, and sustainability.
Want More Personalized Support?
If you’re ready to improve your energy, build strength, and create sustainable health habits that fit your life, coaching may be the next step.
Blog Posts
Oils: the Good, the Bad, and the Ugly
How do I know which oils to use and when? Read here to learn which oils you should be consuming and how to use these in your daily food prep to maximize health benefits.
Glycemic Index: Understanding It and It’s Dietery Application
