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 breakdown everything from what we offer to pricing and more!

Time Stamps:

(1:48) Launching My First Online Program

(3:18) Why Online Coaching Is Superior

(6:15) Basic Health Coaching

(8:23) Deepening My Education

(10:00) How Much Does Coaching Cost?

(10:15) Tire Shop Analogy

(13:50) What We Work On At The Functional Level

(18:40) Questioning Your Coach?

(19:34) The Shiny Object Theory

(21:45) Too Many Chefs In The Kitchen

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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.

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:

(1:30) Achieving Freedom

(2:10) Defining Freedom

(3:20) Benefits of Body Autonomy

(4:55) Listening To Our Bodies

(6:20) Food Freedom

(7:27) Tracking and Freedom

(8:49) The Carbohydrate Fear

(14:50) Coach Z’s Awesome Perspective

---------- 

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.

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 Stamps:

(1:28) Understanding Magnesium

(2:18) Magnesium’s Role In The Body

(5:45) Magnesium in Food

(8:26) Dark Chocolate

(10:16) Magnesium Glycinate & Other Forms

(16:05) Tracking and Understanding Your Food

(23:00) Please Share, Rate, and Review

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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.

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 many individual's progress. In today's episode, we'll talk about how to overcome this issue within our health and fitness but also this applies to life as well.

Time Stamps:

(1:32) SOS - Shiny Object Syndrome

(3:45) SOS In Health and Fitness

(4:55) The Most Important Piece

(8:09) Our Brain’s Job

(9:46) Here’s What It Sounds Like

(11:12) Food Triggers

(13:40) Tracking Fiber and Nutrition

(15:48) Spending Time on Social Media

(19:41) Avoiding Shiny Object Syndrome

---------- 

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.

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 cognizant of what I'm buying. I'll go through my entire list including protein, carbohydrate, and fat sources, and leave you with some food for thought.

Time Stamps:

(1:25) My Go-To Grocery List

(5:18) The Breakdown of My Grocery List

(8:58) Starting with Protein

(12:15) Making Meals At Home

(14:37) Carbohydrate Sources

(18:28) Fat Sources

(23:28) Parting Advice

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PMID: 10693912

PMID: 16093400

PMID: 31556570

---------- 

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.

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 we don't. Personal responsibility as we mature is key and in this episode, I want to share my thoughts on taking personal responsibility when it comes to our friendships and our relationship with ourselves.

Time Stamps:

(1:33) Connection, Friendship, and Relationships

(4:20) Our 20’s vs Our 40’s

(9:30) The 4 Agreements

(12:45) I Was To Blame

(13:40) Taking Personal Responsibility

(19:50) What I Enjoy

(24:42) Please Share The Show

---------- 

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.

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 let me know which ones you decide to incorporate!

Time Stamps:

(1:18) Happy Memorial Day!

(1:34) My Top 8 Health and Beauty Hacks

(2:16) #1: Increase Your Step Game

(4:40) Add a Weighted Vest

(5:08) #2: Farmer’s Markets

(7:55) Romanticize Your Life

(8:15) #3: Hydration

(9:15) Type of Salt

(11:10) #4: Meet Friends for Activities

(13:35) #5: The Perfect Grill Guide

(15:28) #6: Skin Care

(16:50) Low Toxic Lifestyle

(17:18) #7: More Sunlight

(18:51) #8: Cold Plunge

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Resources and Grill Guide:

PMID: 2953576

PMID: 29158619

SF Coaching Method Grill Guide Linkhttps://acrobat.adobe.com/id/urn:aaid:sc:US:3bb92f9c-208e-4eb1-bfdf-81c0305db528

---------- 

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.

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) What We At SF Coaching Method Consider with PCOS

(8:00) Coach Z Client Example

(10:50) What Do We Do With All This?

(13:40) Not All Coaches Are Functional Health Coaches

(19:06) Birth Control and Your Endogenous Hormones

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Resources:

PMID: 30368447

PMID: 33211867

PMID:34610596

PMID 27151631

---------- 

Website:  https://www.sarahfechter.com/

SF Coaching Method - Fat loss training guide

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

---------- 

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 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 and how to look at self-care as self-full rather than selfish.

Time Stamps:

(1:10) Hope You Had A Relaxing Mother’s Day

(1:33) Mom Guilt

(2:10) Them, Us, Me

(5:35) Defining Mom Guilt and It’s Root Cause

(7:30) Daily Barriers

(10:07) Why Self-Care Is Essential

(13:10) Including Your Kids In Physical Activities

(15:10) Saying No

(16:11) Overcoming Mom Guilt

(18:45) Take One Step For Self-Full Behavior

---------- 

Website:  https://www.sarahfechter.com/

SF Coaching Method - Fat loss training guide

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

---------- 

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.

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 eating and moving our bodies in a constant way.

In this episode, I'll explain how to take steps to do this in your own life, how to look at your week through a percentage lens standpoint, how I approach weekends, and more!

Time Stamps:

(1:30) Falling Off On The Weekends

(2:25) We All Know The Story

(4:05) Balance Is About Addition

(5:40) What Falling Off Means to Me

(6:15) Looking At Our Week From a Percentage Standpoint

(9:15) The Reality and “Yet”

(11:00) Treating the Week As A Whole

(12:20) My Episode on Identity

(13:38) Skipping Meals

(14:40) Carbohydrates

(18:30) Using A Vacation As Escapism

(20:56) Please Share With A Friend

---------- 

Website:  https://www.sarahfechter.com/

SF Coaching Method - Fat loss training guide

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

---------- 

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.