Where Women Win with Sarah Fechter

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...

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...

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 tha...

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 me...

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 manag...

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.   T...

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 hop...

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 eac...

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 nat...

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...

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 S...

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 ti...

If you ever notice yourself feeling a little slower this time of year or a bit more down, it's not your fault. Seasonal Affective Disorder or SAD affects everyone to some extent but there are strategies to help alleviate and overcome some of the side effects! In today's episode, I'm going to dive into what SAD really is, how it affects our sleep and circadian rhythm, tools to help with SAD, and mo...

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...

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 c...

Feeling overwhelmed by the changes your body is going through? You're not alone, and it's time to take control of your menopause journey. In this enlightening episode, we dive deep into the realities of menopause and perimenopause, highlighting key information to help women thrive through these life stages. October is Menopause Awareness Month, making it the perfect time to address common symptoms...

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 m...

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 Goa...

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 "die...

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 O...

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...

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 di...

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...

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...

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...