Where Women Win with Sarah Fechter

Sarah Fechter
  • 5.0 (98)
  • Fitness
  • Updated Weekly

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. Your host, IFBB Pro Sarah Fechter, is 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, lab interpretations, lifestyle and mindset. The SF Coaching Method prides itself on taking a comprehensive, whole body approach to one's personal health & fitness goals. Sarah has more than 2 decades of experience in the health and fitness industry as a women's health and nutrition coach. Her programs both online and in person help women and aspiring health professionals improve and deliver results. A popular online coach, mentor, and educator, she consistently offers simple, strategic methods for body and health transformations. Her workshops, coaching, and specialization protocols have served and delivered results for more than 10,000k women worldwide. She has been a leading force for women and many others in Michigan and has been recognized for her undeniable success in the health and fitness industry. Sarah is a certified nutritionist and functional womens health coach, who holds a Bachelor's degree from Saginaw Valley State University and has continued her education over the last two decades through elite private mentorships and functional health courses. If you're here, welcome to the community! We share the goal of learning all things pertaining to health, nutrition, women, workplace and wellness.You will find that many of our episodes integrate concepts and case studies on performance and physique optimization, along with workplace/entrepreneurship wisdom, and of course a few good laughs.

  1. 6d ago

    Perimenopause Didn't Do This. The Last Twenty Years Did (Ep. 140)

    By the time the fire alarm goes off, the house has been quietly filling with smoke for ten years.  You don't smell it at first. A little tiredness you blame on a busy week, a period that comes early or maybe late a night.  You wake up at three a m soaked and wide awake for no reason, a word that won't come to you in the middle of a sentence, one at a time.  They're easy to wave off, easy to promise yourself you'll deal with it later.  That's the cruel thing about smoke. It never arrives all at once. It comes so slowly that you learn to adjust to it. You get used to being tired.  You get used to a bad night's sleep. You start calling your symptoms normal. Hell, we brush it off with humor.  We're just getting old now. That's how we are.  This is what forty looks like. And the slower it comes, the easier it is to convince yourself there's nothing there at all.  And then one day, the alarm is screaming, and you're standing in a doctor's office in your forties, maybe in your fifties, with a lab sheet full of numbers that are suddenly not okay with you, wondering how it all happened so fast.  It didn't happen fast. It happened over the two decades. We're going to unpack those last two decades together on this episode.   Time Stamps:   (2:05) What Perimenopause Really Is (3:45) Who I Talk To Every Single Week (17:40) What You Don't Have To Tell Me (21:18) Why The SF Coaching Method Exists ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

  2. Aug 10

    What I'd Do To Lose Fat In 90 Days (Ep. 139)

    In this episode, I walk through exactly what I would do if I wanted to lose 15 pounds in 90 days, including the parts most people don't want to hear. We talk about why the word "try" can keep you stuck, and the difference between intending to change and actually choosing the behaviors that create change.  I also break down what a real fat loss phase can feel like, from hunger and cravings to lower energy, stalled scale weight, and the temptation to quit right before things start working.  But fat loss isn't just about eating less, and for many women, the first step may actually be eating more to rebuild metabolic capacity before creating a deficit. I'll explain metabolic flexibility, why chronic under-eating can make fat loss harder, and why slashing calories isn't always the answer.  From there, we get into the fundamentals that actually matter, including protein, whole foods, strength training, cardio, daily movement, sleep, hydration, and honest food tracking. More importantly, we'll talk about the identity shift underneath all of it: becoming the woman who follows through on what she says she wants.  Knowledge isn't the problem; most of us have heard the basics a hundred times, but knowing what to do and actually doing it are two completely different things. I also talk about the sacrifices that come with meaningful transformation and why the goal isn't to rent a result for 90 days, but to become the person who can actually sustain it.  If you're wondering whether you need a more personalized approach, I explain why a podcast can give you the map but can't tell you exactly what your body needs at its starting point.  If you're ready to stop looking for the comfortable version of fat loss and start becoming the woman who gets the results, this episode is for you.   Time Stamps:   (0:48) The One Thing Question (2:20 The Word "Try" (4:25) What A Fat Loss Phase Actually Looks Like (8:37) How I Talk To My Sister (12:30) Who Is She Becoming? (17:50) Your Plate (22:20) Food Relationship Exceptions ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

  3. Aug 3

    Grief Grows Up With You (Ep. 138)

    Today I'm going to pull my chair up close to yours. The way you would connect with a friend who came over to you, knowing that she's going to stay there for a while.  Because I want to tell you something true about myself and I have a feeling that by the end, you're going to find it true about you, too. Let me tell you what that math was. My mom was 46 years old when she died, I was 19. In a few days, I will turn 46 myself.  And then I keep going. I have another birthday and another one after that. I become older than my mother ever got to be. I walk right past her and she stays exactly where she was. Forty six. Forever. There is something strange about outliving the person who gave you your life. In my memory, she never ages. She is permanently the age I am about to be. And I'm the one who keeps moving. Carrying her forward into the years she never got to see for herself. It's the strangest, most tender math there is.  You just feel your way through it one day at a time. I've been carrying this loss for a long time now, and I've carried it from a lot of different chairs and years.   Time Stamps:   (1:50) Walking Past My Mother (4:18) Let Me Describe To You My Mom (10:27) Questions I'd Ask My Mom Today (15:15) Why I Share This With You ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

  4. Jul 27

    Stop Setting Goals Based On What You Want (Ep. 137)

    It's late. The house is finally quiet and a woman I'm coaching is typing me a message for her check in. I can tell she's been sitting with it for a while because of how honest it is. She tells me she knows diet is the foundation. She knows I need to see what she's eating to be able to coach her well. And then she tells me the truth. Tracking feels like a daunting task. She doesn't plan her meals. She doesn't know what she's going to eat until it's time to eat. And then it depends on what's in the house. Her mornings have been busy and full, like most of us, so she's been grabbing a Chobani yogurt for breakfast because it's the fastest way to get her thirty grams of protein in. And then she writes the line that made me create this entire episode. She wrote, "I'm not really sure what I'm looking for you to say. I just wanted to be transparent." Well, I want to answer her out loud right here on this episode because there are thousands of women listening who would have typed that exact same message tonight, checking in with me if they trusted themselves enough to be that honest.   Time Stamps:   (0:50) Recent Client Check-In (4:08) Most Common Sentence I Hear (6:40) Average Time on Social Media (10:03) The Real Exception To Tracking (11:50) The Result of Eyeballing Food (14:12) Building Earned Balance (16:18) Setting Goals Now ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

  5. Jul 20

    "Your Cholesterol Is High" Good. Now Let's Ask Why (Ep. 136)

    The phone rings on a Tuesday afternoon.  It's the nurse from your doctor's office and she's using her gentle voice and she says, "we've got your labs back and your cholesterol is high" and something happens in your chest. Heat rises up the back of your neck. You're already picturing your arteries. You're already picturing your mother or your father, or the uncle who had a heart attack at sixty one. And by the time you hang up the phone, you have already decided you are going to fix this. You're going to stop eating butter. Matter of fact, you're going to buy the margarine with the little heart on the label. You're going to give up red meat and you're going to cut out egg yolks. You are going to be afraid of food. Starting tonight, I want to stop you right there, right at the kitchen counter before you throw anything away. Because here is what I want to say to that phone call. High cholesterol. Good. Now, can we please ask why it's elevated? We'll explore this question together in this episode.   Time Stamps:   (0:45) We Have Your Labs Back On Your Cholesterol (3:25) What Is Cholesterol? (6:14) The SWAN Study (7:48) HDL Cholesterol  (9:45) Thought Experiment With You (11:25) Simplifying The Science (14:00) What I Won't Give You Today (19:45) Why I Tell You This Story ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

  6. Jul 13

    A Perimenopause Guide for the Partner Who Loves Her (Ep. 135)

    We're going to get intimate today and who I typically speak to will be a little different today. I have coached women from the floor of my own life. I have presented on stages, sat across from hundreds of clients in person and online, and have shown up as the strong one, the leader, the one with all the answers. Even on the very mornings I felt like a shell of the driven, ambitious, sure of herself woman I knew I was. I've lifted other people up while I was the one on the ground. And if you are a mom listening today, you already know exactly what that is. You can relate because you do a version of it every single day. You show up. You are present for your kids, your partner, your work. While underneath it all you feel like there is almost nothing left of you. Let me tell you about why I can sit in this right beside you. Twenty six years working with women's health and their bodies. Ten years competing as an IFBB pro. And right now, at almost forty six years old, I am walking through perimenopause myself with nearly four years of hormone support behind me. So nothing I say today comes from a textbook or from some far off shore I have never stood on. I want this episode to be a resource for the partner who loves their significant other unconditionally but is navigating the ups and downs of perimenopause with them and isn't sure what to do. I will tell you what me and my husband have gone through when it comes to this and remind you that it isn't selfish for her to take care of herself and what that looks like.   Time Stamps:   (1:50) Who This Episode Is For (7:08) The Perimenopause Phase (8:07) Anti-Depressant Use (15:35) The Exhaustion (18:50) Hormone Replacement Is The Starting Line (22:04) Never Comment On Her Weight (24:03) What This Support Has Looked Like For Me (25:30) Working With The SF Coaching Team ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

  7. Jul 6

    You Can Take the GLP-1. Can You Hold the Result? (Ep. 134)

    Right now, someone in your life is on a GLP one. Maybe it's you. Maybe it's half of your group text and everyone keeps asking the same question should I take it. I want you to hear me because there is a more important question underneath that one and it's one that actually decides what happens to your body. You can take the GLP one. The real question is whether you can hold the result. I've spent twenty six years in the health and nutrition industry, and I sit at the head seat of the SF coaching method. I'm on every inquiry call we take. I read every single application that comes through the doors. We have coached hundreds of women since these medications arrived, and I need to be honest with you about what that gives me because it shapes everything I'm about to say. The research on these drugs is real, and we're going to get into that today. The studies are good, but there is something we do not have yet and no one does. We do not have a long term picture. Nobody can tell you what the woman who started one of these medications at thirty eight is going to look like at seventy eight years old. What will her bones look like? What will her muscle look like? What will her metabolism look like after decades of the medication? Those studies have not been written because the time has not passed. In this episode we're diving into the full picture when it comes to GLP-1 use so you can be properly informed.   Time Stamps:    (0:48) Should You Take The GLP-1? (1:42) Lack of Longitudinal Studies (5:12) The Fat Loss Era's I've Experienced (8:28) Why The Food Noise Is Loud (10:00) Starting With Muscle (11:47) Hair Loss (16:40) What Applying Means For You ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

  8. Jun 29

    The Longevity Conversation Women Should Be Having (Ep. 133)

    What if we stopped asking how much do I weigh and started asking how well am I aging? Sit with that question for a moment. Before we go any further, I want to tell you why I do this work. My mom died at the age of forty six forty six, and several years later I sat with my dad through his own cancer diagnosis. Those two experiences rewrote how I think about health, what matters, what doesn't matter, and what we still have the power to influence while there is time. Twenty six years into this industry, I am not interested in giving a woman another diet, another challenge, another meal plan. I am interested in helping you build a body and a life that will continue to show up for you for as many years as you are given. That is what longevity actually means, not Silicon Valley's billionaires trying to live to be one hundred and twenty years old, not a cabinet full of peptides and supplements. Whether you can get off the floor at the age of seventy five, whether you can travel and explore the world at age eighty, whether the body you are building right now is going to support the woman you become. This episode is for you if have been chasing the scale for fifteen years and you are exhausted by it, if you have tried three, four, five programs that promised you everything and delivered almost nothing. If you are bloated, tired, your energy is gone, your sleep is broken, and you cannot figure out why your body stopped responding the way it used to. If you are sick of being your own coach in a sea of contradictory information from people who have not earned the right to give it. This episode is for you.   Time Stamps:   (0:54) Why I Do This Work (1:58) Who This Episode Is For (5:50) The Role of Muscle (10:20) What's Left Out Of The Longevity Conversation (18:20) Improvements I See In Women (20:25) Working With The SF Coaching Method ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

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About

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. Your host, IFBB Pro Sarah Fechter, is 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, lab interpretations, lifestyle and mindset. The SF Coaching Method prides itself on taking a comprehensive, whole body approach to one's personal health & fitness goals. Sarah has more than 2 decades of experience in the health and fitness industry as a women's health and nutrition coach. Her programs both online and in person help women and aspiring health professionals improve and deliver results. A popular online coach, mentor, and educator, she consistently offers simple, strategic methods for body and health transformations. Her workshops, coaching, and specialization protocols have served and delivered results for more than 10,000k women worldwide. She has been a leading force for women and many others in Michigan and has been recognized for her undeniable success in the health and fitness industry. Sarah is a certified nutritionist and functional womens health coach, who holds a Bachelor's degree from Saginaw Valley State University and has continued her education over the last two decades through elite private mentorships and functional health courses. If you're here, welcome to the community! We share the goal of learning all things pertaining to health, nutrition, women, workplace and wellness.You will find that many of our episodes integrate concepts and case studies on performance and physique optimization, along with workplace/entrepreneurship wisdom, and of course a few good laughs.

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