Shows
Where Women Win with Sarah FechterTop 10 Red Flags in 2025: Women's Health Edition (Ep. 104)I've learned so much throughout 2025 as a coach and business owner and I wanted to have a reflective and educational episode for you today on what stood out to me the most in this industry specifically. These top 10 trends or fads I noticed throughout the year drove me absolutely crazy as a functional health coach and I don't want you to fall victim to these. Time Stamps: (0:45) More Everything Than Ever Before (4:40) #1: Hormone Pellets (12:20) #2: GLP 1's Promoted Through Social Media (16:03) #3: Med Spa Hormonal Clinics ...
2025-12-0838 minWhere Women Win with Sarah FechterCelebrating Our Two Year Anniversary of Where Women Win! (Ep. 103)As we enter the final month of the year and passing another podcast milestone, I wanted to share with you the top episode of 2025 as a reminder this month to finish strong and remember why you started your fitness. One of the greatest levers that we can pull for our wellbeing and our longevity as women is the concept of body recomposition. Through this process, you can simultaneously lose fat while building muscle. Sound too good to be true? In this episode, I want to explain the mechanisms of this process, how it plays into o...
2025-12-0137 minWhere Women Win with Sarah FechterWhen Gratitude Meets Grit: How Gratitude Rewires the Brain and Body for Health (Ep. 102)As we enter Thanksgiving week, I want to share a perspective around gratitude and our health that hopefully sparks wonder inside you and gives you a real connection to what gratitude truly means. We aren't talking forced positivity here. We are talking tangible effects on your hormones and brain health. Gratitude is a big piece of our energy and the energy we live with is contagious. To everyone here at the SF Coaching Method and SFHQ, we wish you and your loved ones a Happy and Healthy Thanksgiving. Time Stamps: (1:05) The Re...
2025-11-2417 minWhere Women Win with Sarah FechterWhen The Data Tells The Truth: A Case Study That Changed A Life (Ep. 101)An aspect I rarely talk about when it comes to the SF Coaching Method is our work with men and while the vast majority of our work is with women, today's case study will hopefully resonate with anyone looking to optimize and thrive with their health. I'll be taking you behind the curtain of one of our SF coaching method clients, what we were able to find that surprised even his cardiologist, what has shifted since we implemented new protocols, and how this applies to you! Time Stamps: (0:50) Honest Qu...
2025-11-1735 minWhere Women Win with Sarah FechterClient Case Study Celebrating 100 Episodes of Where Women Win (Ep. 100)I can't believe it's already been 100 episodes of Where Women Win! There's no better feeling than when I am around town or at my favorite coffee shop and someone stops me and says they listen and enjoy the podcast. Your messages mean the world to me and to celebrate, we are going to talk about you. In today's episode, I want to break down a client case study that may sound very familiar in your life as well. Whether you've been told your labs were "normal" or you feel like you've been doing everything right but still...
2025-11-1038 minWhere Women Win with Sarah FechterNEW Research HOT Off The Press From The Menopause Society Conference (Ep. 99)I had initial plans for November episodes but this was too important not to share with my community. I recently returned from Orlando at the Menopause Society Conference and the data couldn't be more clear with what I'm about to share with you when it comes to women's health. We'll be talking hormones, HRT, red flags to watch out for, and so much more. Check out my Google Doc in the show notes for additional resources. Time Stamps: (0:50) Recent Menopause Society Conference (3:00) The Big Picture (6:20) My Biggest Ta...
2025-11-0334 minWhere Women Win with Sarah FechterHidden Hormones Every Woman Should Know Part 4: The Hidden Hormone Behind Your Metabolism, Motivation, and The Connection To Yourself (Ep. 98)Our 4th and final part of the Hidden Hormones Every Woman Should Know series is here and we are going to talk about potentially the most important one: Estrogen. This hormone affects our lives so much on a daily, weekly, and monthly basis and it's important to understand the foundation and how estrogen functions with the rest of the body. We'll cover this and much more and please let me know if you enjoyed this type of series and we will make sure to do more in the future! Time Stamps: (1:13) Wra...
2025-10-2733 minWhere Women Win with Sarah FechterHidden Hormones Every Woman Should Know Part 3: The Hidden Hormone Behind Stubborn Fat Gain, Low Energy, and Hair Shedding (Ep. 97)Continuing our Hidden Hormones Every Woman Should Know series, in Part 3, I want to discuss the hidden hormone that affects fat loss and might be the reason for your hair loss. I'm talking about the thyroid in this episode and I am going to challenge you today with some terminology that will educate you and give you the knowledge you need to know to have a thriving thyroid. Time Stamps: (1:05) The Pace Setting Hormone (3:45) The Role of The Thyroid (8:15) Testing TSH (11:15) Why The Scale Is Go...
2025-10-2027 minWhere Women Win with Sarah FechterHidden Hormones Every Woman Should Know Part 2: The Hidden Hormone Behind Burnout, Anxiety, and Fatigue (Ep. 96)Continuing our Hidden Hormones Every Woman Should Know series, in Part 2 I want to discuss the hormone behind burnout, anxiety, fatigue, and many other issues you could be facing. If you are regular listener to the show, you probably know about cortisol. I'm going to take a deeper dive into it's role with stress and our nervous system and share a couple recent SF coaching method clients who dealt with similar issues you might be navigating. Time Stamps: (0:45) Hidden Hormones Part 2 (2:40) Cortisol and Stress (6:04) The Stress Threshold...
2025-10-1327 minWhere Women Win with Sarah FechterHidden Hormones Every Woman Should Know Part 1: The Hormone Behind Cravings, Mood Swings, and Weight Fluctuations (Ep. 95)For the month of October, I wanted to share my first 4 part series I'm calling "Hidden Hormones Every Woman Should Know" and I believe by the end of this series, you will understand your body so much better and be in a place to make empowered decisions for the rest of your life. In Part 1, I want to cover the hormone behind cravings, mood swings, and weight fluctuations. Yes we are talking insulin! We will breakdown what insulin's role is in the body, how insulin shuttles energy to the bottom, for 3 moments every woman has had when...
2025-10-0633 minWhere Women Win with Sarah FechterPumpkin Spice Season: Smart Swaps For Your Fall Favorites (Ep. 94)It's that time of year again: Pumpkin Spice season. So many things come to mind especially here in Michigan with cooler mornings, leaves starting to change, and all the fall recipes we're looking forward to. One trap we want to avoid in excess this fall are the sugary drinks and treats that may sound healthy but aren't. In today's episode, I want to share the power of real pumpkin and other fall spices and using them in your recipes, what sugar does to insulin, prioritizing protein, and more! Time Stamps: ...
2025-09-2935 minWhere Women Win with Sarah FechterImmune Essentials: Avoiding Sickness Through Science-Backed Lifestyle Habits (Ep. 93)If you are looking to avoid the fall sickness that usually occurs, this episode is for you. We won't be talking about trendy hacks or some over the counter supplement. We will be looking at the foundations for great immune health including the role our hormones play, minerals and micronutrient considerations, exercise, stress, sleep, and more. Please send this to someone you care about and let's finish 2025 strong! Time Stamps: (0:40) Our Immune System (3:30) Why Everyone Gets Sick This Time of Year (9:30) Hormones and Immunity ...
2025-09-2230 minWhere Women Win with Sarah FechterThe Season of Rhythm: Making September Your Full Reset Month (Ep. 92)What if you didn't wait until January to make the changes you know you want and need to? What if you started now? They're a multitude of reasons why September is the perfect month for this full reset. Kids are back to school. Routines and schedules are more fixed. We still have morning sunlight at our disposal. This is the time to anchor these incredible habits that lead the success we want. In today's episode, I'll explain the power of these little shifts like the ones above plus more and why September might be the true new...
2025-09-1538 minWhere Women Win with Sarah FechterThe Truth about Creatine and Women's Health (Ep. 91)It's time I address this topic because there are too many women not taking advantage of what I'm going to discuss today and it's not just about gaining and preserving muscle mass as you age. Creatine has also been shown to have many cognitive benefits but the stigma and misinformation around this supplement that naturally occurs in our body needs to stop. In this episode, I'm going to breakdown the major myths around creatine, why women benefit more than men when supplementing it, who should and should not take it, and much more! T...
2025-09-0831 minWhere Women Win with Sarah FechterSF Coaching Method Case Study: Unpacking Fatigue, Low Energy, Birth Control, and Lab Findings (Ep. 90)Today's episode is a continuation of last week's episode as I wanted to dive deeper into lab markers and lab findings and give you a real example out in the world and one we've personally helped navigate. I'll breakdown a case study of a 25 year old client on oral birth control and the many lab marker considerations and what led to her low energy. My hope is that you glean some insight hearing about a real life example and if this sounds like you, this is your sign to reach out to us to finally solve what's...
2025-09-0133 minWhere Women Win with Sarah FechterUnpacking SF Coaching Method Lab Optimization Markers (Ep. 89)Nothing is more frustrating and disheartening than going to your doctor feeling like something isn't right only to be told your bloodwork is "normal". At the SF Coaching Method, we want you to be your optimal self. In this episode, we are going to breakdown key blood tests and markers we test and analyze for our clients and how we change the game compared to other coaching programs in the space. Time Stamps: (1:04) Normal vs Optimal and Your Doctor's Visit (3:00) "You're Not Sick Enough To Trigger An Al...
2025-08-2528 minWhere Women Win with Sarah FechterThe Power of Embracing Elevation (Ep. 88)Justin and I recently traveled to Red Rocks in Denver, Colorado to cerebrate my 45th birthday and our objective was to curate an experience…. and boy did we. I won't spoil anything here but I believe it fundamentally changed my perspective and I want to share those thoughts and my experience with you to remind you to embrace the elevation you are destined for. Time Stamps: (0:57) Justin and I Wanted to Curate an Experience (6:15) Elevation Is Perspective (13:45) Effort Is Apart Of The Gift (20:26) Embracing Your Elev...
2025-08-1826 minWhere Women Win with Sarah FechterYour Back-to-School Playbook: Frameworks For a Stronger You (Ep. 87)Today's episode is jam packed with frameworks and information and was created to come back to a few times so save this and your future self will thank you. This is the time of year in school routines come back into your life and I don't want you to go another year without understanding some key principles when it comes to your wellness. We'll talk about the pattern that runs how we unconscious act, how to make Sunday your Monday, the consistency pillars, and much more! Time Stamps: (1:40) Jam Packed Episode...
2025-08-1136 minWhere Women Win with Sarah Fechter10 Things My 45 Year Old Self Loves (That My 20 Year Old Self Would Cringe At) (Ep. 86)Whether you are in your 20's, 30's, or 40's, I want to share 10 things that I really enjoy and keep me feeling vital, energetic, and like myself as I turn 45 this week. If you listened to last week's episode, this is a great compliment to it but it's a different episode. Number 2 is probably the most surprising both to you and me but let me know your thoughts and if you agree or disagree with me! Time Stamps: (1:00) Why This Episode Is For You (2:12) #1: Tracking My Ovulation Cy...
2025-08-0433 minWhere Women Win with Sarah Fechter10 Things I'm Letting Go/Doubling Down On As I Turn 45 (Ep. 85)I've been doing some deep reflection as I turn the page on another year of life and while I have come so far with who I am as a woman and my habits and identity, there is always more opportunity to evaluate and adjust. In this episode, I want to share 10 things I'm letting go of and the opposite is what I will be doubling down on. Let me know which ones resonated with you! Time Stamps: (0:45) Turning 45 In One Week (2:18) #1: Letting Go of All Reactivity ...
2025-07-2823 minWhere Women Win with Sarah FechterHot Girl Summer: The Healthy Way (Ep. 84)We are smack dab in the middle of summer and it's time to have a reality check on what a hot girl summer can look like the healthy way. The one glorified on Tik Tok and Instagram will leave you left feeling hollow so today's episode is about how to live your best life in the summer, still enjoy those nights with friends, and be the best you for yourself and others! Time Stamps: (0:45) Your Hot Healthy Girl Summer (2:54) My Summer Formula For You (3:12) Breaking Down Hot Gi...
2025-07-2130 minWhere Women Win with Sarah FechterThe Truth About Hormonal Birth Control (Ep. 83)It's time we finally had this conversation and unravel the truth around hormonal birth control. What seemed like a helpful solution on the surface for most doctors in prescribing hormonal birth control for teenagers has altered the lives of multiple generations and coaches like us here at the SF Coaching Method are here to put the pieces back together. I'll dive into the physiology of hormonal birth control, why it's a life altering decision, why clarity is power, and more. Time Stamps: (0:50) Hormonal Birth Control (2:47) Rethinking Our Relationship With Ou...
2025-07-1421 minWhere Women Win with Sarah FechterThe Skin-Body Connection: The Science of Inside-Out Skin Health (Ep. 82)The skin is a messenger for your overall health and it's not talked about enough. Whether you are dealing with acne, eczema, or other skin related topics, the answer is internal. In today's episode, we are going deep into skin health and how different factors such as blood sugar, sleep, and stress management play a vital role in what you see on the outside. Time Stamps: (1:04) Your Skin Is A Messenger (2:52) What's Really Happening With Acne and Eczema (5:28) Blood Sugar Spikes and Skin Health (6:55) Acne an...
2025-07-0719 minWhere Women Win with Sarah FechterDigestion and Gut Health Masterclass (Ep. 81)While modern society has normalized bloating and digestive issues, we know we want to live optimal lives and that takes doing the work and understanding what our body is telling us. In today's episode, I want to cover gut health and digestion at a deeper level, giving you context around what healthy digestion actually looks like, a digestion checklist to refer to, how our nervous system plays a pivotal role in our gut health, and much more! Time Stamps: (0:37) Normalizing Bloating and Digestive Issues (3:50) What We'll Cover Today ...
2025-06-3026 minWhere Women Win with Sarah FechterThe Questions You're Really Asking (IG Poll Deep Dive) (Ep. 80)I recently ran an Instagram poll that shocked me by how many women responded similarity and I had to make a podcast episode addressing it. I want you to know you are not alone if you struggle with fat loss, struggle with food cravings, you are training hard but not seeing results, and what was mentioned most was waking up feeling exhausted everyday. I will address these issues and more in today's show. Time Stamps: (1:18) The SF Coaching Method Has Been Growing (2:02) Recent Instagram Poll (3:30) Does This So...
2025-06-2327 minWhere Women Win with Sarah FechterProtein Essentials For Women: 10 Strategies For Prioritizing Quality Protein (Ep. 79)We've talked about the importance of protein on several episodes on this podcast but I wanted to take today's episode to give you what has been working for me really well recently in terms of hitting my protein goals daily in a variety of ways. Take what you need and leave what you don't in this episode but I challenge you to step out of your comfort zone and try something new if daily protein intake is a struggle for you. Time Stamps: (3:03) The Deep Trenches of Protein ...
2025-06-1629 minWhere Women Win with Sarah FechterBecoming A Health Conscious Woman: Identity, Alignment, and Action (Ep. 78)This episode was sparked by a woman just like you who wants to make health part of their identity but still has limiting beliefs around the truth of transformation. She mentioned starting right before summer seemed crazy and after doing this for over 2 decades I'm here to tell you… there's no perfect time to start. True identity shifts start with deciding TODAY you are going to take action and align to a new version of yourself. Listen in as I explain more and ask you a specific question that will help you along your journey. Tim...
2025-06-0923 minWhere Women Win with Sarah FechterInside The Hair Loss Puzzle: Hormones, Genetics, and Solutions (Ep. 77)Today's topic is incredibly intimate to me and something I have never shared in depth before today but I know if it helps one woman with this issue, it will be worth it. We are going to talk about hair loss today and while conventional wisdom says it's just apart of getting older, that's the farthest from the truth. We'll dive into the reality around hair loss, the shame I felt around it, how hormones and genetics play a role, and what we do at the SF coaching method to provide individualized solutions to this heartbreaking problem.
2025-06-0238 minWhere Women Win with Sarah FechterHonoring Freedom and Your Truest Self (Ep. 76)A shorter than usual episode this week but might be one of the most powerful ones we've shared to date. As we reflect on the significance of Memorial Day and remember those who gave the ultimate sacrifice for our freedom, I want to truly honor that freedom today as women. We carry so many narratives around as women and this is your reminder that you are allowed to change your mind and you don't have to explain yourself. Listen in as I explain more. Time Stamps: (2:19) Women Are Raised To...
2025-05-2612 minWhere Women Win with Sarah FechterStart Living Now: A Wake-Up Call To Say Yes to Adventure, Connection, and Growth (Ep. 75)I almost backed out of a trip that completely changed the relationship I have with two of the most important women in my life and I'm so glad I said yes despite the current hectic season. I know this is a message and lesson a lot of people need to hear because we tend to postpone taking trips and adventures and believe we will get to them someday when it is less stressful and chaotic. Unfortunately, that day may never come and you missed out on the beauty of life. Let this be a reminder to book...
2025-05-1924 minWhere Women Win with Sarah FechterA Love Letter To Every Mother (Ep. 74)Today's episode will be a bit different as it is slower and deeper than my educational style episodes. This episode is for every mother out there that often gets overlooked. Your effort, sacrifice, and passion you carry for your family is remarkable. I hope this episode serves as a reminder to take care of yourself first, then the family, then everyone else. Time Stamps: (1:05) Happy Mother's Day (5:25) Glorifying Burnout (7:15) Operating In Reverse (8:35) Me, Us, Them Framework (11:16) The Invisible Load (13:50) Delegating Household Ta...
2025-05-1229 minWhere Women Win with Sarah FechterCellular Chaos: How Oxidative Stress Impacts Your Body (Ep. 73)Is oxidative stress silently aging you? This is a topic I've had on my mind for awhile to cover and we're going to dive deep because there is a lot of information floating around on the internet about this topic and, as always, I want you to have the best evidence based information to act on. We'll discuss when oxidate stress occurs, the top offenders, food and lifestyle practices, targeted supplementation, and more! Time Stamps: (1:08) Oxidative Stress (2:30) Does This Sound Familiar? (3:52) When Oxidative Stress Occurs...
2025-05-0526 minWhere Women Win with Sarah FechterWhy Meal Plans DON'T WORK (Ep. 72)The concept of meal plans sound great in theory. Be given exactly what to eat when sounds like a good idea until we remember we are human and not robots. The research is clear around meal plans that they are not effective long term. The solution? What I cover in today's show. We'll unpack why I don't believe in meal plans, what my top achieving clients do, how to own your success, and more! Time Stamps: (1:35) Debunking Meal Plans (2:25) Why This Is Real World Tested (5:05) How Meal Pl...
2025-04-2833 minWhere Women Win with Sarah Fechter5 Life Lessons I Learned From My Mom By 19 Years Old (Ep. 71)Spring time always takes me back to the year 2000 and remembering my mother. She passed away that year and at the age of 19, I had to figure out how to navigate the world without her. In those 19 years, she taught me so many valuable lessons I take forth with me to this day. They are also lessons that molded me into the entrepreneur and coach of 20+ years you see today. I want to share 5 of the biggest lessons I learned from her and I hope you give your mom a big hug the next time you see her if...
2025-04-2124 minWhere Women Win with Sarah FechterHow Spiritual Health Shapes Your Mind and Body (Ep. 70)We can have our routines dialed in and our macros perfect every single day but if something feels missing in your life, today's episode might be the answer you are looking for. You know me though, we'll be talking about this topic through an evidence based lens along with sharing my own experience. We're talking spiritual health today and I honor and respect everyone's individual beliefs. My aim for this episode is to bring awareness of the research around spiritual health and bring you closer to your faith and beliefs. Time Stamps:
2025-04-1418 minWhere Women Win with Sarah FechterHashimoto's and Autoimmune Disease (Ep. 69)It's time we talk about autoimmune disease and specifically Hashimoto's. I know the physical issues this disease can present along with being overwhelmed by confusing symptoms, inconsistent lab results, and the emotional toll when your body won't cooperate with you. We will first dive into the basics of Hashimoto's, what typical and atypical symptoms look like, some chronic underlying issues to be aware of, some important environmental changes, and much more. Time Stamps: (1:12) Hashimoto's and Autoimmune Disease (3:55) Discussing The Basics (9:15) Typical and Atypical Symptoms ...
2025-04-0721 minWhere Women Win with Sarah FechterWhy Your Metabolism Is Adaptive (Ep. 68)Your metabolism is more adaptive than you think but before we get into the nitty gritty when it comes to metabolism, we need to define it and cut through some of the myths that exist in the health and nutrition space. Most people look at metabolism as a speedometer: either fast, slow, or something you can rev up like an engine. Metabolism isn't about speed, it's about adaptation. It's a highly intelligent system designed for survival. We'll discuss the big pillars of metabolism, how to work with your metabolism, why chronic stress hauls fat loss, an...
2025-03-3124 minWhere Women Win with Sarah FechterCardio Heart Rate Zones, Progressive Overload, and Recovery (Ep. 67)This week's episode was a requested topic in my DM's and one I've been wanting to cover for awhile. Let's talk cardio zones! We have covered so much when it comes to strength training on this podcast but we must not forget about our cardiovascular health and how its overall role in our health. I will cover each cardio zone, explain its importance in your weekly and overall training regiment, suggested ways to achieve each cardio zone, and what to do if programming this for yourself sounds too complicated. Time Stamps: ...
2025-03-2426 minWhere Women Win with Sarah FechterMy PRENuVO Scan Experience (Ep. 66)Western medicine talks about "early detection" —- but what if it isn't early enough? 👀 Mammograms, CT scans, and ultrasounds all have limitations. Mammograms miss up to 15% of breast cancers and expose you to radiation 🤯 CT scans? 👉🏽One scan can expose you to as much radiation as 200 chest X-rays. This is why I chose Prenuvo. A radiation-free, full-body MRI that detects 500+ conditions—long before they become a crisis. I don't just do this for myself. I do it for the women I coach at SF Coaching Method—because real health isn't...
2025-03-1718 minWhere Women Win with Sarah FechterThe Truth About Cholesterol and Cardiovascular Disease (Ep. 65)For years, we've been conditioned to fear cholesterol—especially LDL. But the real problem isn't just LDL itself. The real issue? Inflammation. LDL becomes dangerous when it gets oxidized, triggering arterial damage and plaque buildup. This is why focusing only on total cholesterol or LDL isn't enough. If you really want to understand your true cardiovascular risk, here's what actually matters: 🩸 ApoB – Measures the number of LDL and other harmful lipoprotein particles. Higher ApoB? Higher risk. 🧪 CRP (C-Reactive Protein) – A key marker of inflammation that drives heart disease. 🩸 Lipoprotein(a) [Lp(a)] – A...
2025-03-1037 minWhere Women Win with Sarah FechterThyroid Health and The HPT Axis (Ep. 64)A lot is discussed around thyroid health but do we actually know what it does and why it's so much more than a gland? The thyroid will often be blamed for stalled weight loss progress or even weight gain and while it could be playing a factor, there's so much more to understand about our thyroid and the HPT Axis. In today's episode, we're going to cover the essentials of thyroid health, testing TSH levels, how our lifestyle and diet affect our thyroid, birth control and midlife considerations, and so much more! Time S...
2025-03-0337 minWhere Women Win with Sarah FechterThe Essentials of Adrenal Health (Ep. 63)We're going to take a no BS approach to today's topic as I want to give you the facts and strategies that will improve your life the most without overcomplicating a topic that can easily be especially in our modern information overload society. We will be diving into the role and function our adrenals play in our health, performance, and stress response. We'll cover the role caffeine plays on our adrenals, why cortisol is the villain on social media, why nutrition is so important to adrenal health, and more! Time Stamps: ...
2025-02-2439 minWhere Women Win with Sarah FechterCycle-Based Nutrition: How to Eat for Hormonal Balance, Energy, and Optimal Health (Ep. 62)A popular topic in the women's functional health world is cycle based nutrition and the amount of information out there right now can be confusing so I wanted to simplify it for you and make it actionable in today's episode. We'll go through the 4 phases, what is recommended for each phase from a nutrition standpoint, touch on the training aspect when it comes to cycle syncing, and more! Time Stamps: (1:00) Cycle Based Nutrition (1:35) The Mensural Cycle (5:20) The Lifestyle Factor (6:50) The SF Coaching Method...
2025-02-1728 minWhere Women Win with Sarah FechterReal Connection, Intimacy, & The Bonds That Tie Us To Our Loved Ones (Ep. 61)When we look back on our lives, the times we prioritized and nurtured our relationships are going to be the memories that stick out to us most. In today's modern world with countless technological distractions, we need to have a conversation about putting down the phone and enjoying the presence of others. In today's episode, I want to bring focus to our relationships both intimate and friendships and why they are so important to our lives. I'll also share 10 strategies for enhanced intimacy in relationships (men: thank me later). Time Stamps:
2025-02-1020 minWhere Women Win with Sarah FechterA Woman's Guide to Body Recomposition: Build Strength, Burn Fat, and Feel Confident (Ep. 60)One of the greatest levers that we can pull for our wellbeing and our longevity as women is the concept of body recomposition. Through this process, you can simultaneously lose fat while building muscle. Sound too good to be true? In this episode, I want to explain the mechanisms of this process, how it plays into our holistic view of overall progress, keys to body recomposition, and more! Time Stamps: (0:49) Checking In With You (2:34) Body Recomposition (3:54) Holistic View of Overall Progress (5:47) Gaining Muscle and Micro Te...
2025-02-0334 minWhere Women Win with Sarah Fechter20 Lessons In 20 Years of Sarah Fechter Fitness HQ (Ep. 59)We're are celebrating 20 years of Sarah Fechter Fitness HQ and it's been an incredible ride to say the least! 2 decades ago I took a leap of faith into the world of health, fitness, nutrition, and entrepreneurship. I had no idea this endeavor would transform every single aspect of my life. In honor of this milestone, I want to share 20 lessons I learned over that timespan and how these lessons can help you live a healthier and more meaningful life. Time Stamps: (1:10) 20 Lessons (2:41) Start Before You Feel Ready (4:00) Cr...
2025-01-2726 minWhere Women Win with Sarah FechterFrom Comfort to Growth: Embracing Change, Leveling Up, and Honoring MLK Jr. (Ep. 58)In honor of Martin Luther King Jr Day, I wanted to discuss the topic he worked tirelessly for: change. It's no secret that change in any endeavor comes with difficulty but the growth on the other side of the discomfort is worth it. I'll also discuss the hidden dependencies we have in our modern society, why you should detox from your phone, how to reframe failure, and give you 4 powerful tools that will help you with any change you want to make in your life. Time Stamps: (1:23) Change and ML...
2025-01-2038 minWhere Women Win with Sarah FechterInsulin Resistance, Metabolic Syndrome, and Metabolic Adaptation (Ep. 57)Is the scale refusing to budge? Feel like you're doing everything right when it comes to your health and nutrition but still not seeing the results you want? There could be some underlying issues that we are going to cover in detail today! In today's episode, I want to cover three big areas when it comes to why women get stuck in their health journey. Insulin resistance, metabolic syndrome, and metabolic adaptation are not understood like they should be even with the incredible amount of information we have at our fingertips today. We'll also talk a...
2025-01-1327 minWhere Women Win with Sarah FechterHow To Finally Get Unstuck With Your Health and Fitness in 2025 (Ep. 56)We've officially entered into a brand new year and I want this one to be the year you keep the promises you make to yourself with your health. After two decades coaching women, there are patterns and trends I've noticed that keep women stuck that I want to address in today's podcast. We'll talk about some of the societal issues holding women back, why you should invest in your health, how to manage stress, and more! Time Stamps: (1:20) The Real Reason You Are Stuck (2:40) Walking As An Example ...
2025-01-0634 minWhere Women Win with Sarah FechterTaking A Meaningful Pause To Reflect on 2024 (Ep. 55)Before we jump into another year in a couple days, I want us all to take this opportunity to truly reflect on the year that was 2024. Many of us experienced growth, stumbles, and life lessons that we will carry for the rest of our lives. Presence and reflection is where the magic happens. I want to share my thoughts and reminders on 2024 and some helpful notes about heading into this new year. Time Stamps: (1:16) Taking A Real Pause To Reflect On The Year (2:42) Remembering Who You Are (3:30) In...
2024-12-3016 minWhere Women Win with Sarah FechterMy Gift To You: The Top 10 Health and Nutrition Practices I'm Bringing Into 2025 (Ep. 54)I have a special gift for you this week and it's this episode! I want to share my 10 most impactful health and nutrition practices I'm bringing with me into 2025 and how you can make 2025 the best year for you yet! This is a compilation of over 20 years of experience and even implementing 1 or 2 of these can dramatically improve your life. Links for all of these are below in the description. I hope you and your family have a safe and Merry Christmas and thank you so much for supporting this show! Time Stamps:
2024-12-2340 minWhere Women Win with Sarah FechterOne Year Anniversary Look Back Special (Ep. 53)To celebrate our one year anniversary of the Where Women Win podcast, I wanted to take this episode and share some of the biggest highlights over the past 52 episodes. Based on downloads and feedback I've received in my DM's, these are your favorite moments and listening back to these episodes was like opening a precious time capsule. Here's to our first year, to next year, and I want to thank each and every one of you for making this podcast dream a reality for me
2024-12-1634 minWhere Women Win with Sarah FechterThe Truth About Cellulite: Busting Myths and Embracing Your Body (Ep. 52)Contrary to the ads and the countless filters you see on social media, cellulite for women is completely normal and there's absolutely nothing wrong with it. Around 80% of women have some sort of cellulite which might blow your mind living in this world but it's true! In todays' episode, I want to focus around the topic of cellulite, why you can't get rid of it completely, why it occurs, some natural remedies to boost collagen production as we age, and more! Time Stamps: (1:14) Skincare and Cellulite (3:08) What Is...
2024-12-0932 minWhere Women Win with Sarah FechterThe Post Thanksgiving Accountability Plan (Ep. 51)Thanksgiving has come and gone and I hope you had an incredible time with your loved ones. If you overindulged over the weekend, this episode is for you. While it's common this time of year, I know how important your health goals are to you and I want to share my perspective around this topic after coaching women for over 20 years. We'll talk about the emotional aspect of overindulgence, treating vs overloading yourself, self respect and empowerment, and more! Time Stamps: (1:15) Exiting The Thanksgiving Feast (2:30) Overindulgence ...
2024-12-0220 minWhere Women Win with Sarah Fechter50 Lessons To Move You Forward (Ep. 50)Thank you to everyone that has supported me throughout my first 50 episodes of Where Women Win. I would not have reached this point without your support and it has meant the world to me. In honor of this milestone, I want to share 50 golden nuggets of wisdom that I've learned and that I've shared with thousands of women I've coached over the years. Let me know which ones stuck out to you! Time Stamps: (1:10) Thank You To Everyone For 50 Episodes (2:26) Listen To Your Body (5:30) Treating Your Body Li...
2024-11-2547 minWhere Women Win with Sarah FechterThe Ripple of Effect of Kindness (Ep. 49)I have to tell you about a recent event I had at a coffee shop that was far beyond coincidental, reminded me how far I've come, and why SFHQ is so important to me. I won't spoil the story here but suffice to say it's a tear jerker and I hope you see yourself in this story because if we've been at this long enough, something things have rolled our ways and we've gotten the break we needed at the time to continue on and if you feel like you haven't received one of those in awhile, please keep...
2024-11-1827 minWhere Women Win with Sarah FechterStaying On Track During The Holiday Season (Ep. 47)It's that time of year again! Setting the clocks back one hour, getting colder, and a mix of excitement and anxiety as we enter the holiday season. In today's episode, I want to acknowledge and honor the struggle during this time of year and give you some practical tips and strategies that I've accumulated over two decades with my own health and helping other women around the world. Time Stamps: (1:15) Mix of Excitement and Anxiety Around The Holidays (3:16) Acknowledging The Struggles (4:38) The Sugar Addiction (6:18) Neuroplasticity...
2024-11-0434 minWhere Women Win with Sarah FechterThe Immunity Blueprint: Simple Practices for Better Health (Ep. 46)Your immune health goes far beyond any of the wellness shot you see online or in the stores. They're so many ways that taking care of our immune health benefit us and in today's episode, I'm going to cover some specific factors and attribute to our immune health. From Vitamin C to Zinc to lifestyle habits to be aware of, I hope you use this guide to aid in taking care of yourself as we enter the colder months. Time Stamps: (1:15) Thank You So Much For Your Support (3:40) Immune He...
2024-10-2835 minWhere Women Win with Sarah FechterTurning Points: Embracing Pivots in Life and Work (Ep. 44)There are opportunities and turning points we all face in the course of our lives and it can either happen by accident, by necessity, or by your intention for the direction you want your life to go. In today's episode, I want to share a personal story that revolves around this concept and how my life and health changed forever because of my persistence and seeking out the opportunity I wanted in my life. Time Stamps: (1:10) The Power of Pivoting (2:20) My Story and Who I Am (4:10) Austin, Tex...
2024-10-1428 minWhere Women Win with Sarah FechterThe Truth About Popular Diets Part 2: Paleo, Carnivore, and The Mediterranean Diet (Ep. 43)Wrapping up our Popular Diet series, I want to discuss 3 popular diets and share my thoughts around the paleo, carnivore, and mediterranean style diets. I'll discuss each one in depth with our overall goal of understanding what "diet" means in the first place. We'll also discuss how brain and mental health are affected by these diet styles. Time Stamps: (1:18) Last Week's Episode (3:15) My Goal With This Series (4:00) The Paleo Diet (5:50) Important Nutrition Variables (11:40) Let's Define Expensive (15:50) Anti-Depressants and Nutrition (16:30) Th...
2024-10-0734 minWhere Women Win with Sarah FechterThe Truth About Popular Diets Part 1: Keto, Intermittent Fasting, and The Vegan/Vegetarian Diet (Ep. 42)It's time we talk about some of the most popular diet styles out there right now and expose the truth around some of them. As I've coached women for over two decades, I've seen some diet fads come and go and some cycle back into relevance. In Part 1 of this series, we will be looking specifically at the keto diet, intermittent fasting, and the vegan/vegetarian diet. I will also breakdown what "diet" actually means when it comes to your nutrition and why there's a negative connotation around it. Time Stamps: (1:22) Ne...
2024-09-3023 minWhere Women Win with Sarah FechterUnderstanding Ovarian Cysts (Ep. 41)If you tuned in to last week's episode, I discussed the importance of ovarian cancer and I wanted to continue that conversation and zoom in on a related topic around ovarian cysts. It's incredibly important to understand this topic for your long term health and we'll discuss how they develop, causes for ovarian cysts, risk factors, and more! Time Stamps: (1:15) Last Week's Episode (3:10) How Ovarian Cysts Develop (4:30) Risk Factors (6:45) Causes of Ovarian Cysts (11:15) Common Symptoms (18:20) Giving Birth and Healing ...
2024-09-2321 minWhere Women Win with Sarah FechterOvarian Cancer: Early Detection, Diagnostic Tests, My Mother's Legacy, and More (Ep. 40)Today's episode is extremely near and dear to my heart along with it being ovarian cancer awareness month. 1 in 87 women will face this reality and I want every single woman to be as educated and aware as they can be. I'll explain how ovarian cancer forms, those most susceptible, why this is so important to me personally, and more. Time Stamps: (2:25) Ovarian Cancer in 1 in 87 Women (3:05) How Ovarian Cancer Forms (6:40) Specific Categories Most Susceptible to Ovarian Cancer (8:53) A Yearly Pap Smear (10:50) My Mother's Pa...
2024-09-1619 minWhere Women Win with Sarah FechterAn SF Coaching Method Client Case Study (Ep. 39)If you've ever been curious what it's really like to work with me and our incredible team here at the SF Coaching Method, today's episode will be a deep dive you won't want to miss! I want to share a real life case study with you with a woman who just started with us (using the filler name Cadence to protect her privacy) and share exactly what it looks like in the first few weeks with us. We'll discuss the initial 3-7 food log, normal vs optimal blood markers, why my coaching is first a dictatorship (you'll...
2024-09-0934 minWhere Women Win with Sarah FechterThe SF 2024 Fall Nutrition Guide (Ep. 38)As we shift from the summer months into the fall season, I want you to be ready for the beauty of the fall season and embrace the nutrition changes that come along with it. In today's episode, I'm going to share some specific recipe swaps to make your meal more fall oriented, why chili is an absolute staple for me in the fall, easy fall meals, and more! Time Stamps: (1:13) Fall Nutrition Tips (5:30) Specific Recipe Swaps (5:40) Summer Salad to Fall Rice Bowls (6:55) Macadamia Nut Oil...
2024-09-0222 minWhere Women Win with Sarah FechterAvoid These 4 Common Annual Mistakes (Ep. 37)After coaching women for over two decades, I've noticed some patterns and trends when it comes to certain times in the year and the propensity for roadblocks to occur on their health and fitness journey's. In this episode, I want to share four specifically, why I believe they occur around this time of year, and what you can do to prevent falling into these mistakes. Of course no one is perfect and we should prioritize recovery during certain parts of the year as well which I'll cover as well! Time Stamps: (1:05) Th...
2024-08-2632 minWhere Women Win with Sarah FechterWhat My Hair Dryer, Office Space, and Your Next Level All Have In Common (Ep. 36)Change isn't easy but we make it more difficult by overthinking it and fearing looking new or incompetent at something. Whether it's creating a new gym habit or… replacing your 10 year old hair dryer with a lighter fancier one, the roadblocks are very similar. In today's episode, I want to share what will be a two part episode around two specific occasions where I was resisting change and sticking with what was familiar and, once I took the plunge and changed, I was making it so much worse in my head and I'm now so much happier. I want th...
2024-08-1925 minWhere Women Win with Sarah Fechter44 Lessons in 44 Years of Life (Ep. 34)As I am about to turn 44 years old, you all have been loving the style of episodes we've been doing the past couple and I really appreciate the feedback! Because of that, I wanted to share with you 44 lessons I've learned in 44 years of life in no particular order. Some I want to elaborate on and some won't need it :) let me know if you have a favorite one or which ones resonate with you! Time Stamps: (1:20) Leo Turning 44 (1:37) Thank You For The Positive Feedback (2:23) Quick Update on...
2024-08-0536 minWhere Women Win with Sarah Fechter5 Things I Used To Do But Don't Do Anymore (Ep. 33)As we age and mature, some habits and actions we previously did don't align with the best version of ourselves we're trying to become. As I approach my 44th birthday, I gave these previous actions and habits some deep thought. In today's episode, I want to share 5 specific things I used to do in my 30's and early 40's that I no longer do anymore. Let me know if any of these resonate with you and please share with a friend! Time Stamps: (1:30) Approaching My 44th Birthday (2:44) #1: No Longer Wa...
2024-07-2924 minWhere Women Win with Sarah Fechter5 Lessons From Sofia's Surgery (Ep. 32)What are your core values? Do you practice them routinely? I've recently had to exhibit a lot of resiliency in my personal life while also having an amazing partner to lean on as well. I want to share that story with you today and 5 lessons I've learned through my dog Sofia's surgery (yes I am that dog mom) and what this means for you and your life. A question I want to prime you with before you press play is: what clear actions are behind each of your core values? Time Stamps: ...
2024-07-2225 minWhere Women Win with Sarah FechterNew Study Shows Tampons Containing Heavy Metals: The Facts and What Alternatives I Recommend (Ep. 31)I had a few topics in mind for this episode but after seeing this pop up enough, I knew we had to talk about it this week. A new study coming out in August 2024 reveals tampons are a source of exposure to 16 different heavy metals including lead and zinc. These results are disturbing on multiple levels and I want you to be informed. We'll discuss the study details, understanding "normal" vs optimal ranges in testing, alternatives products I would recommend that are below in the show notes, and more! Time Stamps: ...
2024-07-1518 minWhere Women Win with Sarah FechterThe Future of Fitness: Why Online Coaching Outshines Traditional In-Person Training (Ep. 30)While I thoroughly enjoyed my time on the floor as a personal trainer back in the day, today's technology and accessibility has created a more holistic and valuable alternative in online coaching. In today's episode, I want to pull back the curtain on online coaching if it's not something you are familiar with yet or if you've ever been interested in working with a functional health coach. I'll breakdown everything from what we offer to pricing and more! Time Stamps: (1:48) Launching My First Online Program (3:18) Why Online Coaching Is Su...
2024-07-0828 minWhere Women Win with Sarah FechterAchieving Freedom In All Aspects Of Life (Ep. 29)As we enter July and celebrate our freedom and independence, I wanted to share with you my thoughts and perspective when it comes to body autonomy and health and nutrition freedom. This is still a deep passion of mine after 25 years and so many women still struggle with this concept. I'll define freedom, what it means to listen to our bodies, why tracking is freedom, and more! Time Stamps: (1:30) Achieving Freedom (2:10) Defining Freedom (3:20) Benefits of Body Autonomy (4:55) Listening To Our Bodies (6:20) Food Freedom...
2024-07-0122 minWhere Women Win with Sarah FechterMagnesium Matters: Unlocking The Benefits Of This Essential Mineral (Ep. 28)This is a topic I've been excited to talk about for awhile because it's so important to our health and wellness. Today's topic is all around the micronutrient magnesium and even if you aren't a nutrition nerd like me, this key mineral plays a vital role in hundreds of processes in our body. I'll breakdown key roles, where to find magnesium rich foods, different forms of magnesium, and more! Time Stamps: (1:28) Understanding Magnesium (2:18) Magnesium's Role In The Body (5:45) Magnesium in Food (8:26) Dark Chocolate (10:16) Ma...
2024-06-2425 minWhere Women Win with Sarah FechterOvercoming Shiny Object Syndrome With Your Health and Life (Ep. 27)We've probably all be guilty of this at one point or another. You're on a path with your health and nutrition and then you see something on social media or overhear a friend talk about what they are doing and think that's the answer for you too. Hopping from one thing to another hoping the journey will be easier that way. I promise this isn't how it works and Shiny Object Syndrome is stalling so many individual's progress. In today's episode, we'll talk about how to overcome this issue within our health and fitness but also this...
2024-06-1726 minWhere Women Win with Sarah FechterMy Go-To Grocery List (Ep. 26)If you've been struggling when it comes to your grocery list or you end up buying a bunch of food that you never intended to at the grocery, today's episode is for you! Over the past 20 years in my own life and helping our clients at SFHQ and the SF Coaching Method, I've got a great handle on shopping for the essentials and what fuels and nourishes my body. As I enter perimenopause, I am even more cognizant of what I'm buying. I'll go through my entire list including protein, carbohydrate, and fat sources, and leave you...
2024-06-1026 minWhere Women Win with Sarah FechterFriendship, Connection, and Our Relationship to Ourselves (Ep. 25)If 2020 taught us anything, it was the value of connection and I've noticed a trend of individuals feeling less and less connected to others and I wanted to speak on this topic. I believe as we age and mature, our friendship group becomes smaller but more intimate and we learn to say no to the things we know we don't want to do. By our 40's at least in my experience, we know what we like and what we don't. Personal responsibility as we mature is key and in this episode, I want to share my thoughts on taking...
2024-06-0326 minWhere Women Win with Sarah FechterMy Top 8 Health and Beauty Hacks for 2024 (Ep. 24)Happy Memorial Day! I hope you were able to spend this holiday weekend just how you wanted to and in the spirit of summer, I want to share something special with you. If you want to make 2024 your best year yet when it comes to your health and beauty, I have just the episode for you. I want to share my top 8 health and beauty hacks I've used and will continue to use going into this summer. Please let me know which ones you decide to incorporate! Time Stamps: (1:18) Happy Memorial Da...
2024-05-2723 minWhere Women Win with Sarah FechterUnpacking Polycystic Ovary Syndrome or PCOS (Ep. 23)One of the most hot button topics in the women's functional health space is the prevalent of PCOS or polycystic ovary syndrome. In today's episode, we're going to unpack this syndrome, explain what we at the SF coaching method consider when helping women with PCOS, the role of birth control when it comes to PCOS, and much more! Time Stamps: (1:18) Unpacking PCOS (2:45) PCOS Is A Syndrome (3:30) What We At SF Coaching Method Consider with PCOS (8:00) Coach Z Client Example (10:50) What Do We Do Wi...
2024-05-2024 minWhere Women Win with Sarah FechterOvercoming Mom Guilt: Empowering Moms for Growth and Self-Full Practices (Ep. 22)I hope you had a relaxing Mother's Day and today's topic couldn't have come at a better time. I've worked with so many mother's in my career and as one myself, I wholeheartedly understand mom guilt. For many years it was them, us, me when it came to my priorities and it wasn't until I flipped the formula that everything changed. In today's episode, I'm going to explain how to overcome mom guilt and how to look at self-care as self-full rather than selfish. Time Stamps: (1:10) Hope You Had A Relaxing Mo...
2024-05-1321 minWhere Women Win with Sarah FechterWeekend Wins: Maintaining Momentum with Your Nutrition and Fitness (Ep. 21)One of the biggest hurdles I've helped my clients overcome the past 20+ years is how they approach their weekend and how to stay on track while still living their lives. For the most part, we want our weekends to look the same as the rest of the week and sure, we can sleep in a bit or enjoy a cocktail or two but we still want our sleep schedule to be close to the same and we still want to be eating and moving our bodies in a constant way. In this episode, I'll explain...
2024-05-0622 minWhere Women Win with Sarah FechterThe 25 Year Evolution of Sarah Fechter Fitness Part 2: The SF 2024 Outdoor Bootcamp and My Online Offer For You (Ep. 20)Wrapping up my 2 part series on my 25 year evolution as a coach with Sarah Fechter Fitness, I want to share what I've observed when it comes to New Year's Resolutions and why it seems more and more individuals are giving up on their fitness goals sooner. I'll also share more details if you are in Michigan about the 2024 outdoor bootcamp registration and if you are not in Michigan, I have something for you as well! Time Stamps: (1:20) Part 1 Last Week (2:28) Want To Share A New Persecutive (4:07) Recent Ye...
2024-04-2921 minWhere Women Win with Sarah FechterThe 25 Year Evolution of Sarah Fechter Fitness Part 1: The Bootcamp That Changed Everything (Ep. 19)"When one door closes and when someone says no, it doesn't mean that it can't be done. It just means it's going to take a different route. Be persistent and go take that win." Today's episode was extremely emotional for me to record and it wasn't until the last sentence where I started to tear up recapping the 25 years of hustle, struggle, and determination that built Sarah Fechter Fitness. In this episode, I want to take you back all the way to 1999 when I first began and share my vision for what I wanted to c...
2024-04-2243 minWhere Women Win with Sarah FechterMeal Prep Tips From an IFBB Pro (Ep. 18)You don't have to be preparing for the stage to prepare your meals like a pro. Save yourself countless hours in both grocery shopping time and prepping time with these tips and tricks I'm sharing with you today. I have 3 of the biggest meal prep tips that have helped me for the past 20 years along with many of my clients. From your grocery list to how many days ahead to prepare for to making buffet style meals, I don't hear many coaches talking about this enough. Share with me what you decide to implement and I...
2024-04-1520 minWhere Women Win with Sarah FechterSummer Shredding 2024 Part 2: 5 Tips for Optimal Fat Loss (Ep. 17)Wrapping up our Summer Shredding series, I want to give you 5 keys/tips that I alluded to in last week's episode (definitely check out Part 1 if you haven't already) that have helped not only me but many of my client's over the past 20+ years. These tips have a balance of mindset principles and actionable tactics and the result of this recipe are daily deposits that become daily habits to sustain you for a lifetime. Time Stamps: (1:20) How To Achieve Optimal Fat Loss (2:45) My General Starting Points (2:54) #1: Commit To...
2024-04-0825 minWhere Women Win with Sarah FechterSummer Shredding 2024 Part 1: Fat Loss Mistakes To Avoid (Ep. 16)As spring arrives and summer is near, I want to make this the best year ever for you and your health and fitness goals. If fat loss is a priority for you heading into the summer, these next two episodes are can't miss. In Part 1, I want to cover some of the biggest fat loss mistakes I've seen in my 20+ year career as a coach and even if you just avoid these pitfalls, you'll be so much further ahead come June. We'll discuss the all or nothing mentality, setting a realistic timeline, avoiding cheap options and shortcuts...
2024-04-0134 minWhere Women Win with Sarah FechterReaching Your Goals By Adopting a New Identity (Ep. 15)Have you asked yourself recently "why am I not doing the thing I said I was going to do?" Whether it was a New Year's resolution or something you've been wanting to change for awhile, you simply haven't taken action yet. Have you considered that your change in IDENTITY is what is standing in your way? In today's episode, I am going to explore what it means to adopt a new identity when it comes to achieving what you want. We'll also discuss why you should congratulate yourself for recognizing this issue, what we can learn from...
2024-03-2520 minWhere Women Win with Sarah FechterUnraveling Insulin Resistance for Women, Key Indicators, Awarenesses and Prevention, and More (Ep. 14)One of if not the biggest topic around women's health and nutrition that comes across my desk each and every week is insulin resistance. While you may have heard this term before, many do not understand the complexity, key indicators, and prevention tactics that are used to successfully combat this issue. Today's episode is all about bringing awareness to this topic, explaining how the body stores fat and why insulin resistance plays a big role in this, what intervention can look like, and much more. Time Stamps: (2:05) Diving Deep In...
2024-03-1822 minWhere Women Win with Sarah FechterUnderstanding Semaglutide (Ozempic), Potential Gut Issues, Knowing The Exit Strategy, and More (Ep. 13)The heath and fitness industry has been introduced over the past year to a drug originally meant for those with Type 2 diabetes as a "miracle" once a week weight loss drug. In today's episode, I want to present the facts about this drug, my own personal experience, potential physiological side effects, and more. If you're here, I want you to be informed before making a big health decision like this one. Please share with a friend who would benefit from hearing this message as well. Time Stamps: (1:20) Understanding Ozempic (1:39) Ca...
2024-03-1120 minWhere Women Win with Sarah FechterUnpacking Group Fitness: Pros, Cons, and The SFHQ Solution (Ep. 12)Being in business since 2005, I've seen a lot of changes in this industry and different times call for different solutions and pivots. Group fitness in particular has evolved and while it has many benefits, we as a company saw the need for change and a tough business decision was made in 2022. Listen in as I talk about learning what's best for the client in multiple stages, the pro's and con's of group training, results we are seeing since the solution was implemented, and more! Time Stamps: (1:20) My Perspective on Group Fitness Tr...
2024-03-0433 minWhere Women Win with Sarah Fechter10 Simple Ways to Increase Your Daily Protein (Ep. 11)Consuming enough protein can be a struggle for many women and when I first started out, I struggled too. Over the past 20 years, I've found some protein hacks and 10 specific ones have stuck for me that I can't wait to share with you today! These are simple additions to meals you probably consume already or quick recipes that will allow you to hit that protein goal for the day! Let me know which ones you decide to try! Time Stamps: (1:20) Applying This Episode Today (2:25) Why Protein Is Important ...
2024-02-2620 minWhere Women Win with Sarah FechterAdjusting The Speed Of Your Vehicle (Ep. 10)Fat loss is not linear no matter what someone on the internet tells you. What I see too many women fall for is the all or nothing approach when it comes to their health and wellbeing and what I'm going to share in this episode has helped many of my clients and will hopefully help you too! It's the concept of adjusting the speed of your vehicle. "If we want to change our perspective and behavior around something, we must first change how we think about it." Today, I'm going to share 3 practical tips on how to adjust the...
2024-02-1914 minWhere Women Win with Sarah Fechter3 Ways To Help Support The Relationship With Yourself and Others During Your Health and Fitness Journey (Ep. 9)It's normal for those around you to not fully understand what you're trying to achieve when it comes to your health and fitness goals but there are ways to communicate your needs to others and approach it with confidence. This starts with the relationship you have with yourself so today's episode, I want to share 3 ways to approach navigating relationships when looking for support in your new health and fitness goals. Time Stamps: (2:00) Voicing Needs and Confidence (4:09) #1: The Relationship You Have With Yourself (7:23) Asking Myself Questions ...
2024-02-1223 minWhere Women Win with Sarah FechterMake Sunday Your Monday (Ep. 8)I wish I learned this productivity and life hack in my 20's but alas I learned it in my 40's and hopefully can save you some time and energy with this episode. One of the greatest productivity hacks I've learned that I teach my clients other than blocking off time in my schedule (thank you Sam) is the concept of making your Sunday your Monday. This means something different to everyone but what can you do on Sunday to prepare yourself for an amazing week and get a jump on the week? I'll share with you some examples and...
2024-02-0511 minWhere Women Win with Sarah FechterGetting Back To The Gym (Ep. 7)Whether you're a seasoned pro in the gym, wanting to step into one for the very first time, or you're wanting to find the courage to go back, today's episode is for you! I want to share about my first time in the gym, how I was feeling at the time, and how much I benefited from taking that first initial leap. I promise you that the advanced ones in the gym will never make fun of you and they are the most friendly and helpful. We'll also touch on comparison and how to embrace being a b...
2024-01-2917 minWhere Women Win with Sarah FechterThe Lost Art of Accountability (Ep. 6)Do you tend to get out the magnifying glass and judge others rather than looking in the mirror and accepting responsibility? I know this can be a tough question for many to answer honestly but this could be the first step in reclaiming accountability in your life. Why we tend to shift blame to others is our relationship with failure and in today's episode, I'll explain why failure is a gift, tips on improving self-accountability, and more! Time Stamps: (2:02) The Lost Art of Accountability (4:00) Mirror Over Magnifying Glass ...
2024-01-2218 minWhere Women Win with Sarah FechterLessons From My IFBB Pro Journey & The Benefits of Delayed Gratification (Ep. 5)There are two phrases I want you to get familiar with when it comes to delayed gratification and that is "harder now, easier later" and "easier now, harder later". As I pursued and competed in bodybuilding and eventually obtained my IFBB Pro card, this was at the forefront of my mind when I had to make decisions that would impact my future. I want to explain why this is an important concept to understand, how to practice patience, finding your why, and more! Time Stamps: (1:40) Defining Delayed Gratification (2:40) Does Th...
2024-01-1532 minWhere Women Win with Sarah FechterPlant-Based vs. Animal-Based Nutrition: Optimizing Health, Hormones, and Body Composition for Women (Ep. 4)One of the most hot button topics in today's nutrition landscape is the debate between plant-based and animal-based sources. While there are many perspectives and lenses on which to view this topic including environment, ethical, and spiritual, I want to address this issue from a nutritional standpoint and what the research shows is best for our health, hormones, and body composition. We'll also discuss the role of beauty and the bodybuilding industry, complete proteins, why I love my air fryer, and more! Time Stamps: (1:32) Animal vs Plant Based Diets
2024-01-0819 minWhere Women Win with Sarah FechterWhere Do I Start? (Ep. 3)It's a new year and you're wanting to make a change in your life. The question you are probably asking yourself is where do I start? This is a question I frequently receive from women just like you and I'd like to ask you a guiding question, "What are your top 3 things you value most in life?" From that point, what are your daily and weekly actions that accompany those values? If there is a misalignment here, we know where to start. In today's episode, I'll share with you some of the most common mistakes w...
2024-01-0122 minWhere Women Win with Sarah FechterWelcome to Where Women Win with Sarah Fechter! (Ep. 1)I want to welcome you to the first official epsiode of Where Women Win, a podcast designed to help women better navigate common health, wellness, and work challenges they face in daily living and to help women explore becoming a better advocate for themselves in all things in life using a blend of evidence based research and personal experience. I am your host, IFBB Pro Sarah Fechter. I am the founder of SFHQ Hybrid Gym and the SF Coaching Method - an evidence based, individualized coaching company that places an emphasis on periodized training and nutrition protocols, l...
2023-12-1820 min