Where Women Win with Sarah Fechter

Sarah Fechter
  • 5.0 (98)
  • Fitness
  • 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. 4d ago

    Tender Breasts Are a Message (Ep. 150)

    Her husband comes up behind her in the kitchen and goes to wrap his arms around her the way he has a thousand times before. Yet she flinches. She loves this man, and right now she cannot stand to be touched. Her breasts have been so tender for the better part of two weeks that even a hug hurts. Hell, she can't wrap a towel around herself after a shower because it hurts. The week right before her period as a stretch, she dreads the bloating, the weight gain, the mood swings so much she doesn't even recognize her own self snapping at everyone. She feels like somebody swapped her out for a version of herself she has never agreed to become. Maybe she's on HRT and she did the responsible thing and took this to her provider, who then adjusted her estradiol. And a few weeks later she was right back where she started. Tender breasts and all. Or maybe she is not on anything at all. Maybe she's twenty five, thirty five, and she has come to believe that tender breasts are normal because they show up with her period often enough that she has stopped questioning them a very long time ago. Now, what if I told you that tender breasts are never normal and what they are is a message?  And what if I told you the dose of your HRT, meaning your estradiol, very likely has nothing to do with the problem or the fix?  We are going to dive into this topic together today and please let me know your thoughts and experiences with this issue.   Time Stamps:   (2:20) Talking Elevated Estrogen (3:31) Estrogen Is a Family Of Hormones (6:18) How The Drain Works (9:25) The Process of Methylation (13:27) The Result (16:15) What We Run At SFHQ ----------  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. Oct 19

    Why You Quit Before It Worked (Ep. 149)

    It is Sunday night and she is standing on the cold bathroom tile. She has done everything right for three weeks. She trained hard, increased her water. She hit her protein. She got up and showed up on the morning. She wanted nothing to do with it. She slides the scale out from under the sink and before her foot even lands, her whole body and brain is already bracing. She steps on the scale. The number is the exact f*****g same as three weeks ago. Maybe even up a pound. And her heart sinks. Here comes the wave. She knows all so well. The one that says, what's wrong with me? Why does this keep happening? Why does it work for everyone but me? Maybe I need a GLP one and she's already doing the math on tomorrow. What? She's going to cut the calories. She will take away the carbohydrates that she will take away from herself. How much smaller do I have to make myself to finally earn a different number on the scale? And running through all of this is the same thought she has heard her whole entire life. This isn't working for me. That thought standing right there on the tile is where most women quit. And what gets me is they almost always quit while it's working right before it pays off. Because they don't understand. Her body may have been winning on the very day she decided to walk away from it.   Time Stamps:   (1:05) The Emotions From The Number (2:32) Body Recomposition (6:32) When The Scale Goes Up (9:30) The Weekly Dopamine Hits (12:20) Earning The Deficit ----------  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. Oct 12

    From Survival To Service: Going All In & Lessons Learned After 14 Years Running SFHQ (Ep. 148)

    Picture a woman sitting at a long conference table. She's 32 years old. She's there by herself and she's the only woman in the room. In front of her is a contract, and when she signs her name at the bottom of it, she is signing herself into a million dollars of debt. She signs it anyway.  Then she drives home, sits down on her couch, and the man she loves looks at her and asks her how she feels, and she doesn't answer with words. She starts to cry. Not a pretty cry either. The ugly kind. The kind that comes up from somewhere deep within her soul. Where all she can get out between the tears. Is that she's scared to death. That woman was me back in 2012, and I want to tell you how I ended up at that table, because this week my gym turns fourteen years old, and the whole thing started with a terrified 32 year old betting everything she had on a building and a belief, because that is what it came down to in the end, a belief. And I have learned in all the years since that your belief is the entire game, that whether you believe you can or you can't, you are exactly right.   Time Stamps:   (1:20) SFHQ Turns 14 (2:03) Back In 2003 (4:45) Running On Stress Hormones (6:45) Starting To See Growth and Success (9:00) Justin's Reaction (14:40) My Focus Now Is Service ----------  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. Oct 5

    Your Hormones Have Been Talking Since You Were 16 (Ep. 147)

    There is a moment I have had hundreds of times over the years. A woman sits across from me or she's on the other end of a call, and she lowers her voice a little and says, this might be TMI. And I always smile because after sitting in the front row of women's health for twenty six years, there is truly nothing she can tell me I have not already heard many times over. I have talked with women about their libido, their discharge, their hemorrhoids, their divorces, their autoimmune diagnosis, and all the things they were sure they could never bring to anyone, let alone bring to their doctor's office. So when a woman drops her voice and tells me this might be TMI, the only thing I'm thinking on the inside is try me. We're going to have that conversation together in this episode and discuss the different stages of women's health, what this looks like to do it on your own, and what it would be like working with us the SF Coaching Method team.   Time Stamps:   (0:53) … This Might Be TMI (2:10) Different Stages of Women Health (3:35) Birth Control (8:00) PMOS (11:40) Doing This On Your Own (14:30) When You Work With Us ----------  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. Sep 28

    Midlife Is Your Best Decade (Ep. 146)

    For a lot of women, midlife arrives hard. The symptoms, the unveiling, the way everything you buried starts rising to the surface. I'm not going to sit here today and tell you that part is not real, because it is. And I cover it on many of my podcasts. But here's what I have learned in my own life and in the lives of the women we coach. That hard season can become one of the biggest seasons of growth, awareness, and freedom you'll ever have. Sometimes it is the rock bottom that finally forces you to pivot. And most of us think this is the beginning of an end. And I want to come to you from the other side of this today, from what is waiting for you. Once you take back control of your health, your nutrition, your relationships, your muscle, your values, your alignment. What do you get to do with the first 38 to 42 years of your life and all of the wisdom they handed to you? How do you carry that through? What is waiting on the other side?   Time Stamps:   (1:15) What's Waiting For You When You Take Control Of Your Health (8:42) Live More Hurt Less By Sean Pastuch (13:00) For The Younger Women Out There ----------  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. Sep 21

    Your Perimenopause Started Before Age 7 (Ep. 145)

    September is Perimenopause Awareness Month, and I want to lead a conversation today that is not being talked about nearly enough. One I think deserves a lot of attention and light, and one you won't find in your social media platform or feed. This is the work I live and teach every single day. I've coached hundreds of women through this transition and I'm walking it myself right now. Now, if you were with me last week for episode one hundred forty four, we talked about the emotional side of midlife and how the people who love you can meet you in it. Today is a different conversation. You're going to hear me repeat a couple of through lines because I say them often. And the biggest one is this perimenopause is not a moment. It's not a single event. It's a transition over time. But the angle I am bringing today is one you will not again find scrolling your newsfeed on social media, and you will not hear it being talked about. It's the piece that keeps getting left out and it's important.   Time Stamps:   (0:48) Menopause Awareness Month (4:40) Perimenopause Can Start Sooner Than You Think (10:38) What This Feels Like (11:55) Where This Lives In Me (13:50) Client Example (18:45) Women in Previous Generations ----------  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. Sep 14

    It's Not About You (Ep. 144)

    There is a fear a lot of women carry in their forties, and they will not say it out loud to a single soul. The fear is that they're becoming difficult, cold too much, that the warmth is draining out of them and they can't get it back. That maybe something is wrong with them. I f that fear sounds familiar and lives somewhere in you, hear me out. There's nothing wrong with you.  You are becoming someone new, and almost no one around you has the language for what that feels like on the inside. This is a different kind of episode today. No labs, no markers. Today I'm talking about what a woman goes through in midlife. Again, the part that happens in her mind, her mood and her relationships and why the people who love her keep reading it wrong. And I'm going to talk straight to you. The women in midlife who are in the thick of it. And I will acknowledge that's not every woman. And near the end of this, I'm going to give you something to share with your people in your life your sister, your daughter, your closest friends.   Time Stamps:   (3:12) When A Small Question Sends You Over The Edge (8:05) My Personal Experience (13:48) Not Taking Things Personally (18:10) Asking For Help ----------  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. Sep 7

    Your Labs Are Normal. That's the Problem (Ep. 143)

    There is a word that gets said in doctor's offices every single day. For a lot of women, it is the most frustrating word they will ever hear. The word is normal. Earlier this year, a woman came to me with a stack of lab results and one sentence her doctor had handed her. You're fine. Everything looks normal and she did not feel normal. She was exhausted, not tired, wiped out. Her hair was coming out in the shower, in clumps. The workout she used to love suddenly felt twice as hard. Her body was changing and not in the direction she wanted. And on top of all of it, she had been bleeding every two weeks for six months straight, and she was told she was fine and she knew she was not fine. So instead of accepting normal, she brought those same labs to me. And when I read them, the story was sitting right there in the numbers and had been there the whole time.  Today I'm going to walk you through what her labs really showed and why the word normal almost cost this woman her energy, her hair, and her sanity.   Time Stamps:   (0:48) The Word Normal In Your Doctor's Office (3:55) The Role of Iron (9:23) B12 MMA (13:55) The SF 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.

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5
out of 5
98 Ratings

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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