Nothing is more frustrating and disheartening than going to your doctor feeling like something isn't right only to be told your bloodwork is "normal". At the SF Coaching Method, we want you to be your optimal self.

In this episode, we are going to breakdown key blood tests and markers we test and analyze for our clients and how we change the game compared to other coaching programs in the space.

Time Stamps:

(1:04) Normal vs Optimal and Your Doctor’s Visit

(3:00) “You’re Not Sick Enough To Trigger An Alert”

(6:45) What Makes Us Different In Lab Testing and Interpretation

(7:25) Oxygen and Recovery Reports

(11:15) Lipid Panel

(12:27) Thyroid Mastery

(17:15) Influence of Vitamin D

(19:23) Hormones and Cortisol Patterns

(23:40) How We Change The Game

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Complimentary Health Content 

https://sarahfechter.ac-page.com/Health_Wellness_Community

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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.

Justin and I recently traveled to Red Rocks in Denver, Colorado to cerebrate my 45th birthday and our objective was to curate an experience…. and boy did we. I won't spoil anything here but I believe it fundamentally changed my perspective and I want to share those thoughts and my experience with you to remind you to embrace the elevation you are destined for.

Time Stamps:

(0:57) Justin and I Wanted to Curate an Experience

(6:15) Elevation Is Perspective

(13:45) Effort Is Apart Of The Gift

(20:26) Embracing Your Elevation

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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.

Today's episode is jam packed with frameworks and information and was created to come back to a few times so save this and your future self will thank you. This is the time of year in school routines come back into your life and I don't want you to go another year without understanding some key principles when it comes to your wellness. We'll talk about the pattern that runs how we unconscious act, how to make Sunday your Monday, the consistency pillars, and much more!

Time Stamps:

(1:40) Jam Packed Episode

(2:17) The Pattern Interrupt

(3:30) Cue, Routine, Reward

(5:18) Your Top 3 Chaos Triggers and Audit Your Days

(7:19) Making Sunday Your Monday

(10:30) Your Nervous System Schedule

(12:16) The Consistency Pillars

(15:45) Mindset and Leadership Principles

(16:46) Your Standard Operating Procedure

(20:25) Food As A Strategy

(25:00) Strategic Movement

(28:26) The Prep Trifecta

(33:53) Availability For Rhythm

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Apply for SF Coaching Method 

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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.

Whether you are in your 20's, 30's, or 40's, I want to share 10 things that I really enjoy and keep me feeling vital, energetic, and like myself as I turn 45 this week.

If you listened to last week's episode, this is a great compliment to it but it's a different episode. Number 2 is probably the most surprising both to you and me but let me know your thoughts and if you agree or disagree with me!

Time Stamps:

(1:00) Why This Episode Is For You

(2:12) #1: Tracking My Ovulation Cycle

(3:55) #2: Eating Beef Liver Like Candy

(7:13) #3: Quit Alcohol Completely

(11:55) #4: Protecting My Circadian Rhythm Like My Retirement Account

(15:13) #5: Investing In Labs Over Handbags

(17:55) #6: I Walk… A Lot

(22:05) #7: Parasympathetic Priority

(24:44) #8: Lifting Heavy Over Cardio

(27:39) #9: Daily Electrolytes

(30:20) #10: Sleeping 8 Hours Over Going Out

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Apply for SF Coaching Method 

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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.

I've been doing some deep reflection as I turn the page on another year of life and while I have come so far with who I am as a woman and my habits and identity, there is always more opportunity to evaluate and adjust. In this episode, I want to share 10 things I'm letting go of and the opposite is what I will be doubling down on.

Let me know which ones resonated with you!

Time Stamps:

(0:45) Turning 45 In One Week

(2:18) #1: Letting Go of All Reactivity

(3:47) #2: Letting Go Of Control

(5:03) #3: Excuses Around Nutrition

(6:22) #4: Ignoring Personalized Hormone Support

(8:43) #5: Letting Go of The Need For Approval

(9:44) #6: Letting Go of Over-Explaining

(12:23) #7: Letting Go of Someone Else’s Potential

(13:23) #8: Not Letting Go Of Myself and My Health

(16:18) #9: Letting Go of Overconsumption

(18:35) #10: Letting Go of Performing Wellness

(20:23) The Women I Admire The Most

(21:40) The SF Coaching Method

----------

Apply for SF Coaching Method 

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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.

We are smack dab in the middle of summer and it's time to have a reality check on what a hot girl summer can look like the healthy way. The one glorified on Tik Tok and Instagram will leave you left feeling hollow so today's episode is about how to live your best life in the summer, still enjoy those nights with friends, and be the best you for yourself and others!

Time Stamps:

(0:45) Your Hot Healthy Girl Summer

(2:54) My Summer Formula For You

(3:12) Breaking Down Hot Girl Summer

(6:18) Hydration

(9:20) Hydrating With Food

(11:38) Summer Food Thoughts

(15:45) You’re Allowed To Have Fun With Friends

(16:45) Perfectionism Not Living A Healthy Life

(17:18) Alcohol

(21:00) Something Over All or Nothing

(23:55) Strength That Translates To Live

(25:44) Summer Sleep Hacks

----------

Apply for SF Coaching Method 

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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.

It's time we finally had this conversation and unravel the truth around hormonal birth control. What seemed like a helpful solution on the surface for most doctors in prescribing hormonal birth control for teenagers has altered the lives of multiple generations and coaches like us here at the SF Coaching Method are here to put the pieces back together. I'll dive into the physiology of hormonal birth control, why it's a life altering decision, why clarity is power, and more.

Time Stamps:

(0:50) Hormonal Birth Control

(2:47) Rethinking Our Relationship With Our Body

(5:10) The Physiology of Hormonal Birth Control

(11:26) Life Altering Decisions in Teenage Years

(13:17) Diving Into The Research

(17:30) Clarity Is Power

(18:30) Next Steps

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DM Me "Win 83" and I'll Send You Our Hormone Health Essentials Resource

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PMID: 28942706 – Hormonal contraception and risk of depression in adolescents

PMID: 30393667 – Nutrient depletion associated with hormonal contraceptive use

PMID: 33380661 – Hormonal contraceptives and systemic inflammation

PMID: 31697258 – Bioidentical hormones in menopause: Safety and benefits

----------

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.

The skin is a messenger for your overall health and it's not talked about enough. Whether you are dealing with acne, eczema, or other skin related topics, the answer is internal. In today's episode, we are going deep into skin health and how different factors such as blood sugar, sleep, and stress management play a vital role in what you see on the outside.

Time Stamps:

(1:04) Your Skin Is A Messenger

(2:52) What’s Really Happening With Acne and Eczema

(5:28) Blood Sugar Spikes and Skin Health

(6:55) Acne and Your Cycle

(7:54) Sunlight

(9:40) Stress and Sleep

(15:00) Low Hanging Fruit Action Steps

(17:45) The SF Coaching Method

----------

Apply for SF Coaching Method 

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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.

While modern society has normalized bloating and digestive issues, we know we want to live optimal lives and that takes doing the work and understanding what our body is telling us. In today's episode, I want to cover gut health and digestion at a deeper level, giving you context around what healthy digestion actually looks like, a digestion checklist to refer to, how our nervous system plays a pivotal role in our gut health, and much more!

Time Stamps:

(0:37) Normalizing Bloating and Digestive Issues

(3:50) What We’ll Cover Today

(4:45) What Does Healthy Digestion Look Like?

(7:15) Digestion Checklist

(9:05) Your Nervous System

(14:01) The Bristol Stool Chart

(16:16) Trauma, Thoughts, and The Vagus Nerve

(20:00) How You Eat Matters

(24:20) Applying To 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.

I recently ran an Instagram poll that shocked me by how many women responded similarity and I had to make a podcast episode addressing it. I want you to know you are not alone if you struggle with fat loss, struggle with food cravings, you are training hard but not seeing results, and what was mentioned most was waking up feeling exhausted everyday. I will address these issues and more in today's show.

Time Stamps:

(1:18) The SF Coaching Method Has Been Growing

(2:02) Recent Instagram Poll

(3:30) Does This Sound Familiar?

(5:53) Training Hard But Not Seeing Results

(11:05) Struggle with Fat Loss

(12:00) What Is Metabolic Syndrome?

(18:18) Mood Swings and Cravings

(19:50) The Blood Sugar Rollercoaster

(24:48) “I Wake Up Exhausted Everyday”

----------

Apply for SF Coaching Method 

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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.