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 Stamps:

(0:49) Checking In With You

(2:34) Body Recomposition

(3:54) Holistic View of Overall Progress

(5:47) Gaining Muscle and Micro Tears

(7:40) Fat Loss

(10:08) Insulin Resistance Episode

(18:50) Body Measurements

(24:08) Keys To Body Recomposition

(25:38) Real Life Transformation Story

(30:10) Body Recomposition Recap

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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.

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 help you live a healthier and more meaningful life.

Time Stamps:

(1:10) 20 Lessons

(2:41) Start Before You Feel Ready

(4:00) Criticism Comes From Below

(7:38) Self Trust and Keeping Promises To Yourself

(9:48) Tracking and Managing

(11:58) Journaling Is Freedom

(14:38) Being Too Humble Is Overrated

(17:48) Alignment, Empathy, and Core Values

(20:03) What Happens To Us Forms Us

(21:12) Bonus Lesson on Frequency

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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.

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 that will help you with any change you want to make in your life.

Time Stamps:

(1:23) Change and MLK Day

(4:37) Why Change Feels So Hard

(6:23) Thinking Back In Our History

(8:10) Hidden Dependencies

(15:54) The Comfort of Familiarity

(23:56) Detoxing Your Phone

(27:02) Reframing Failure

(30:25) 4 Powerful Tools

(34:38) My Challenge To You Today

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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.

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 metabolic adaptation are not understood like they should be even with the incredible amount of information we have at our fingertips today. 

We'll also talk about the role reverse dieting, strength training, and fueling yourself properly with carbs is extremely important in these areas as well.

Time Stamps:

(1:20) The Scale Refuses To Budge

(4:28) Insulin Resistance 101

(5:28) Fat Spillover

(7:30) 5 Markers To Be Aware Of

(10:00) Nutrition In Action

(10:58) Movement

(12:42) Metabolic Syndrome

(14:58) Metabolic Adaptation

(19:01) Reverse Dieting

(21:19) Strength Training

(22:50) Live Without Carbs Is Miserable

(25:21) Would Love To Hear Your Feedback

---------- 

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.

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 manage stress, and more!

Time Stamps:

(1:20) The Real Reason You Are Stuck

(2:40) Walking As An Example

(6:08) My Hometown Starbucks

(8:00) Creating A Narrative

(9:50) Training With Children

(11:20) The Highlight Reel

(16:20) Ditch The Tik Tok Trends

(19:30) Investing In Your Health

(29:02) Managing Stress

(32:48) Please Share With A Friend

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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.

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.

Time Stamps:

(1:16) Taking A Real Pause To Reflect On The Year

(2:42) Remembering Who You Are

(3:30) In Between The Instagram Highlights

(5:26) Your Values and Your Calendar

(8:40) The Seasons of Life

(11:20) Simplifying Your Health in 2025

(13:45) Helpful Journal Prompts

---------- 

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 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 hope you and your family have a safe and Merry Christmas and thank you so much for supporting this show!

Time Stamps:

(1:14) My Gift To You This Holiday Season

(2:23) #1: Caster Oil Packs For Liver Health

(7:10) #2: Mini-Trampoline For Lymphatic Drainage

(9:52) #3: Inverted Table For Circulation

(11:52) #4: Dry Sauna Sessions

(15:15) #5: Red Light Therapy

(18:32) #6: Fermented Foods

(21:45) #7: The Power of Homemade Curry

(24:20) #8: Creatine

(27:08) #9: The Whoop Band

(30:20) The Whoop Group

(31:20) #10: A Quality Online Coach

(36:18) Thank You So Much

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PubMed References and links with discounts 

1. Castor Oil and Ricinoleic Acid Benefits: PubMed ID: 31564075
2. Lymphatic Drainage via Rebounding: PubMed ID: 25166081
3. Benefits of Inversion Therapy: PubMed ID: 23185524
4. Sauna and Cardiovascular Health: PubMed ID: 28338708
5. Red Light Therapy Effects: PubMed ID: 31250427
6. Fermented Foods and Gut Health: PubMed ID: 33274347
7. Anti-Inflammatory Effects of Turmeric: PubMed ID: 28485166
8. Creatine and Brain Function: [PubMed ID: 32474045]

    9.   My Whoop Group - join.whoop.com/SFHQ

    10. Red Light Discount Code = SFRed

---------- 

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.

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 each and every one of you for making this podcast dream a reality for me <3

---------- 

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.

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 natural remedies to boost collagen production as we age, and more!

Time Stamps:

(1:14) Skincare and Cellulite

(3:08) What Is Cellulite?

(4:09) The Collagen Connection

(4:40) 80% of Women Have Cellulite

(7:40) Tanning Beds

(13:15) Myth Around Getting Rid of Cellulite Completely

(16:10) Naturally Declining Collagen Production

(17:45) Gotu Kola

(20:35) Grapeseed Extract

(22:30) Lymphatic Stagnation

(23:55) Retinol

(26:25) Recommended Actions

(28:45) One Year Anniversary Of The Podcast

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Resources Mentioned In The Episode:

1. Gut-Skin Axis

2. Collagen Production

3. Gotu Kola Study

4. https://pubmed.ncbi.nlm.nih.gov/17034369/

5. https://pubmed.ncbi.nlm.nih.gov/24049928/

6. https://pubmed.ncbi.nlm.nih.gov/29405991/

---------- 

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.

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 vs overloading yourself, self respect and empowerment, and more!

Time Stamps:

(1:15) Exiting The Thanksgiving Feast

(2:30) Overindulgence

(8:15) The Emotional Aspect

(9:40) The Good News and Awareness

(10:27) Treating vs Overloading Yourself

(12:18) Self Respect and Empowerment

(13:34) The Post Holiday Accountability Plan

(15:48) Plan Your Week Ahead

(17:20) Showing Up For Yourself

(18:43) Your Challenge This Week

---------- 

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.