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. 5d ago

    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.

  2. Aug 31

    The Label Is Not the Truth (Ep. 142)

    There is a bottle right now in your pantry that says Pure Avocado Oil. There's a bag of chips in the pantry that says it's made with avocado oil, and there is a real chance both of them are lying to you. This summer, researchers at UC Davis tested a batch of processed foods that listed avocado oil as the only oil on the label. Nearly nine out of every ten were cut with cheaper oils, and when I read that, my stomach dropped because I had a lab result sitting in a folder from a year earlier, that suddenly made sense. Today I'm going to walk you through three things what the testing found, what showed up in my own blood work, and how long it took me to figure it out. And the lesson sitting underneath all of it. The lesson I want you to carry out of this episode and into your kitchen tonight. The label is not the truth.   Time Stamps:   (1:25) The Label Is Not The Truth (2:15) The Explosion of Avocado Oil (4:10) Contrasting Olive Oil (10:15) My Husband's Chef Skills (12:50) When It Stops Being About Labels ----------  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 24

    I'm Sick of My Own Shit (Ep. 141)

    My coffee had already gone cold on the counter the way it often does when the morning gets away from me. An SF Coaching Method inquiry came through my email. I opened it up and read her answers. The part of the forum where a woman gets to expand in her own words and one line stood out from every other inquiry I had ever read this year. Six words. I'm sick of my own shit. I read it and I smiled and what I felt was respect and a lot of curiosity. I wanted to know more right away because after twenty six years of coaching women's health, I know exactly what that sentence is. If you've felt this way too, listen in and let's take this journey together.   Time Stamps:   (0:50) Most Respect I've Had In A Coaching Application (2:18) Does She Sound Like You? (8:25) From Stuck To Relief (10:50) Sexual Desire (14:40) Asking For Help (21:05) Our Health In This Country ----------  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. Aug 17

    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.

  5. 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.

  6. 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.

  7. 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.

  8. 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.

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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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