Where Women Win with Sarah Fechter

As we enter the beginning of another school year, I want to do all of the mom's out there a big solid and give you a guide to thriving not merely surviving this time of year. I may not be a mom but I've been coaching mom's for over 25 years and I've helped mom's navigate this time of year and reminded them to focus on themselves and make their health a priority. We'll cover some mistakes, pro tips...

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 S...

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 p...

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 p...

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 optima...

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 br...

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:...

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...

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 m...

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...

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...

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...

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...

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 an...

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 eatin...

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...

"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 th...

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 buff...

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...

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 ahea...

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...

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...

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 thi...

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...

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 o...