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 Ovarian Cancer Forms

(6:40) Specific Categories Most Susceptible to Ovarian Cancer

(8:53) A Yearly Pap Smear

(10:50) My Mother’s Passing and Lessons Learned

(13:00) Potential Diagnostic Tests

(15:58) The Evolution of Science and Women’s Health

(17:40) Please Share and Help Us Grow

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Resources Mentioned In Today's Episode:

https://www.prenuvo.com/

PMID : 36751052

https://www.pennmedicine.org/cancer/types-of-cancer/ovarian-cancer

---------- 

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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.

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 discuss the initial 3-7 food log, normal vs optimal blood markers, why my coaching is first a dictatorship (you'll understand when you listen), and more!

Time Stamps:

(1:10) Client Case Study

(2:38) Client Cadence

(6:25) Normal vs Optimal

(9:00) 3-7 Day Food Log

(11:08) I Hate Meal Plans

(13:18) Cadence’s Bio and Stats

(23:02) Our Muscles Need Salt

(26:33) At First It’s a Dictatorship

(31:10) Lack of Education

(32:00) Future Episode On Her Results

---------- 

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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.

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

(5:30) Specific Recipe Swaps

(5:40) Summer Salad to Fall Rice Bowls

(6:55) Macadamia Nut Oil

(11:11) Staples To Have On Hand

(12:30) Chili

(13:10) Healthy Fats

(14:56) Easy Meals

(20:00) Nutrition Should Be Fun

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Complimentary Health Content 

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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.

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 we should prioritize recovery during certain parts of the year as well which I'll cover as well!

Time Stamps:

(1:05) The 4 Common Annual Mistakes

(2:20) #1: The Back To School Season

(5:20) Adjusting The Speed Of Your Vehicle

(10:25) #2: The String Of Holidays Starting At Halloween

(16:05) #3: Adjusting During The Winter

(21:00) #4: Spring Break

(24:45) Don’t Skip Those Workouts

(25:20) Recovery Not Quitting

(27:28) Refrain From The Guilt

---------- 

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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.

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 with what was familiar and, once I took the plunge and changed, I was making it so much worse in my head and I'm now so much happier. I want this for you too.

Time Stamps:

(1:10) Two Part Personal Story Series

(2:35) 300 Dollar Hair Dryer

(6:25) Getting The Hair Dryer of My Dreams

(15:40) How My Hair Dryer Spurred My Office Space Renovation

(19:43) Last Week’s Podcast

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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.

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, and the importance of putting your priorities on the calendar first before the after school sports and activities.

Time Stamps:

(0:55) Doing All Mom’s A Solid

(2:04) Planning and Preparation

(4:01) What’s At The Core of Every Human Being?

(6:08) Mistakes I See Women Do Entering The School Year

(8:50) No I’m Not A Mom But I Have 10,000 Hours Coaching Mom’s

(10:40) Sit Outside and Write Out Your Calendar

(15:50) Consistently Adding and Finding What To Subtract

(17:40) The Ultra Demanding Season

(22:20) Quick Pro Tips

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Resources Mentioned In Today's Episode:

Dead Sea Minerals - https://www.amazon.com/dp/B004GINGOY?linkCode=ssc&tag=onamzsarahfec-20&creativeASIN=B004GINGOY&asc_item-id=amzn1.ideas.3U2J8A99U7SYV&ref_=cm_sw_r_cp_ud_aipsfshop_aipsfsarahfechter.ifbbpro_C0WSVXDSHHA8Q91FDVDP_asin

Mary Ruth’s - https://www.maryruthorganics.com/

Carlson Labs Kids - https://carlsonlabs.com/search.php?search_query=kids%20cod%20liver

XLEAR Nasal Spray Kids - https://www.amazon.com/s?k=kid%27s+xlear+nasal+spray&hvadid=580580607591&hvdev=c&hvlocphy=9017087&hvnetw=g&hvqmt=e&hvrand=2627981835934938168&hvtargid=kwd-351894347184&hydadcr=21660_13322749&tag=googhydr-20&ref=pd_sl_50kzwcjr6x_e

HIYA - https://hiyahealth.com/products/kids-daily-essential?nbt=nb%3Aadwords%3Ag%3A9528932847%3A132091229244%3A677445432376&nb_adtype=&nb_kwd=hiya%20kids%20multivitamin&nb_ti=kwd-1171392867119&nb_mi=&nb_pc=&nb_pi=&nb_ppi=&nb_placement=&nb_li_ms=&nb_lp_ms=&nb_fii=&nb_ap=&nb_mt=e&utm_source=google&utm_medium=paid&utm_campaign=9528932847&utm_content=132091229244&utm_term=hiya%20kids%20multivitamin&gadid=677445432376&gad_source=1&gbraid=0AAAAACd_EWxc6EkR0RFYm9a_R94bYjZrF&gclid=Cj0KCQjwtsy1BhD7ARIsAHOi4xYPD_JHmXzvXncNnHHx6IEM_yngViNIPKQTyeQswnFQwJ106LIuV30aAonAEALw_wcB

---------- 

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.

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 Stamps:

(1:20) Leo Turning 44

(1:37) Thank You For The Positive Feedback

(2:23) Quick Update on Sofia

(5:45) Choosing Health vs Those Who Don’t

(8:32) Your Parents Did Their Best

(12:32) Owning Your Own Timing

(15:10) Tracking Metrics

(17:12) Breaking Habits As You Get Older

(19:20) Your Body and Brain Are Software and Hardware

(22:28) Power of Boredom

(24:40) Hire Mentors and Coaches

(28:55) Fear=Interest

---------- 

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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.

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 please share with a friend!

Time Stamps:

(1:30) Approaching My 44th Birthday

(2:44) #1: No Longer Watch Violence Entertainment

(6:00) Take A Break From Scrolling

(6:33) #2: Attach Myself to Specific Outcomes

(8:30) #3: Drinking Alcohol

(12:20) The Physiology of Alcohol

(14:39) #4: Hire Based Off Of Credentials Alone

(16:02) #5: People Pleasing

(21:05) T Swift and Justin Timberlake

(21:49) Rapid Fire Ending

(22:50) Please Share This With a Friend

---------- 

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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.

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 press play is: what clear actions are behind each of your core values? 

Time Stamps:

(1:25) Personal and Recent Story

(1:40) My Core Values

(5:38) My Last Two Weeks

(8:00) Dog Mom Life

(11:27) My Values Changed

(13:23) My Own Health Struggles

(16:16) Thank You MSU Team

(18:50) Sofia’s Recovery Protocols

(19:34) Top Lessons

(21:54) Action Behind Your Values

---------- 

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 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 optimal ranges in testing, alternatives products I would recommend that are below in the show notes, and more!

Time Stamps:

(1:25) Share This Episode With A Woman You Care About

(2:50) When I First Read This Study

(4:00) The Reality of Birth Control

(6:30) My Perimenopause Journey So Far

(9:30) A “Normal” Western Range

(10:30) Study Details

(15:45) Alternatives Listed Below

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https://www.sciencedirect.com/science/article/pii/S0160412024004355?via%3Dihub

@heralogie - https://www.heralogie.com/collections/all?gad_source=1&gbraid=0AAAAA904forvCnKiHUzRavOh9ZyZrTklu&gclid=Cj0KCQjwhb60BhClARIsABGGtw8gRIULfKLFkF9FO60X-W-KvysJNYkUigdN8KtmMlLUlK6yDndrVM0aAnzPEALw_wcB

@itsaugust - https://www.itsaugust.co/?nbt=nb%3Aadwords%3Ag%3A13515195355%3A127178478681%3A705115708684&nb_adtype=&nb_kwd=its%20august&nb_ti=kwd-2080469001765&nb_mi=&nb_pc=&nb_pi=&nb_ppi=&nb_placement=&nb_li_ms=&nb_lp_ms=&nb_fii=&nb_ap=&nb_mt=e&gad_source=1&gbraid=0AAAAABU-whgAcsvMuoI4gFh1xryrCpc9L&gclid=Cj0KCQjwhb60BhClARIsABGGtw-dRQC8mGTYpNYnm14RK2G03JUDKE7pDjuUN9I4OxnBD2VCXMYKTC8aAvIoEALw_wcB

Hevea Planet - https://heveaplanet.com/

---------- 

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.