Fat loss is not linear no matter what someone on the internet tells you. What I see too many women fall for is the all or nothing approach when it comes to their health and wellbeing and what I'm going to share in this episode has helped many of my clients and will hopefully help you too! It's the concept of adjusting the speed of your vehicle. "If we want to change our perspective and behavior around something, we must first change how we think about it." Today, I'm going to share 3 practical tips on how to adjust the speed of your vehicle to actually achieve the results you want with your body and your health.

Time Stamps:

(1:30) Picture This When Thinking About Your Wellbeing

(3:11) Changing How We Think

(4:26) Adjusting the Speed Of Your Vehicle

(5:28) Fat Loss Is Not Linear

(6:02) Adjusting Your Pace

(8:27) Treating Friends and Family Better Than Ourselves

(8:47) #1: Set Realistic Expectations

(9:13) #2: Flexible Planning

(11:10) #3: Making Mindful Choices About Nutrition

(12:08) Progress Is The Destination

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Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/

Check Out My Website - https://www.sarahfechter.com

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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 normal for those around you to not fully understand what you're trying to achieve when it comes to your health and fitness goals but there are ways to communicate your needs to others and approach it with confidence. This starts with the relationship you have with yourself so today's episode, I want to share 3 ways to approach navigating relationships when looking for support in your new health and fitness goals.

Time Stamps:

(2:00) Voicing Needs and Confidence

(4:09) #1: The Relationship You Have With Yourself

(7:23) Asking Myself Questions

(13:34) Your Internal Narrative of Desire

(14:56) #2: Confidence and Communicating Your Needs

(16:55) Journal Out What You Need and Communicate That

(17:30) #3: Vision and Alignment

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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.

I wish I learned this productivity and life hack in my 20's but alas I learned it in my 40's and hopefully can save you some time and energy with this episode. One of the greatest productivity hacks I've learned that I teach my clients other than blocking off time in my schedule (thank you Sam) is the concept of making your Sunday your Monday. This means something different to everyone but what can you do on Sunday to prepare yourself for an amazing week and get a jump on the week? I'll share with you some examples and how to incorporate this into your life.

Time Stamps:

(1:18) One of My Favorite Pro Tips

(1:45) Making Sunday Your Monday

(3:32) What Sunday May Look Like

(5:29) Your Energy Is Your Responsibility

(6:06) My Schedule As An Entrepreneur

(9:18) Put This Scheduling Tip To The Test

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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.

Whether you're a seasoned pro in the gym, wanting to step into one for the very first time, or you're wanting to find the courage to go back, today's episode is for you! I want to share about my first time in the gym, how I was feeling at the time, and how much I benefited from taking that first initial leap. 

I promise you that the advanced ones in the gym will never make fun of you and they are the most friendly and helpful. We'll also touch on comparison and how to embrace being a beginner.

Time Stamps:

(1:40) My First Time In The Gym

(2:52) Coach Z

(3:34) Questions I Asked Myself First Starting Out

(6:23) Sony Disc Player Back In The Day

(8:30) Enjoyment is Key

(10:00) Chapter 1 vs Chapter 25

(10:13) Advanced Will Never Make Fun of a Beginner

(13:50) My Observations On The Reality of The Gym

(15:29) Embrace Being a Beginner

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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.

Do you tend to get out the magnifying glass and judge others rather than looking in the mirror and accepting responsibility? I know this can be a tough question for many to answer honestly but this could be the first step in reclaiming accountability in your life. Why we tend to shift blame to others is our relationship with failure and in today's episode, I'll explain why failure is a gift, tips on improving self-accountability, and more!

Time Stamps:

(2:02) The Lost Art of Accountability

(4:00) Mirror Over Magnifying Glass

(8:42) Failure is a Gift

(8:56) What Does Falling Through The Cracks Look Like?

(14:28) Blaming Others Instead of Taking Accountability

(15:10) Tips on Improving Self-Accountability

(16:50) Please Share and Review

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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.

There are two phrases I want you to get familiar with when it comes to delayed gratification and that is "harder now, easier later" and "easier now, harder later". As I pursued and competed in bodybuilding and eventually obtained my IFBB Pro card, this was at the forefront of my mind when I had to make decisions that would impact my future. I want to explain why this is an important concept to understand, how to practice patience, finding your why, and more!

Time Stamps:

(1:40) Defining Delayed Gratification

(2:40) Does This Sound Familiar?

(4:55) “Harder Now, Easier Later”

(8:00) “Easier Now, Harder Later” Scenario

(12:08) How and Why This is Important

(15:10) Practicing Patience

(17:28) The “Switch” Mindset

(21:10) Competing As An IFBB Pro

(27:16) Setting and Writing Your Goals Down

(28:24) Find Your Why

(30:07) Practicing Delayed Gratification

(30:56) Please Share, Rate, and Review

---------- 

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 today's nutrition landscape is the debate between plant-based and animal-based sources. While there are many perspectives and lenses on which to view this topic including environment, ethical, and spiritual, I want to address this issue from a nutritional standpoint and what the research shows is best for our health, hormones, and body composition. We'll also discuss the role of beauty and the bodybuilding industry, complete proteins, why I love my air fryer, and more!

Time Stamps:

(1:32) Animal vs Plant Based Diets

(3:40) Plant Based Diet Benefits

(6:02) Plant Based Products

(7:43) Beauty and Bodybuilding Industry

(10:05) What is a Complete Protein?

(12:48) The Invention of the Air Fryer

(13:04) Environmental Considerations

(17:35) Please Subscribe, Rate, and Follow Me

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Resources Used:

• Journal of the American Heart Association: "Plant‐Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease."

• Journal of Nutrition and Metabolism: "The Importance of Bioavailable Iron in Meat."

• Nutrients: "Health Benefits of Fruits and Vegetables."

• American Journal of Clinical Nutrition: "Micronutrient Status in Omnivores, Vegetarians, and Vegans in Switzerland."

• Journal of Clinical Endocrinology and Metabolism: "Effects of Phytoestrogens on Estrogen Metabolism."

• International Osteoporosis Foundation: "Nutrition and Bone Health."

• National Institutes of Health, Office of Dietary Supplements: "Vitamin B12 Fact Sheet for Health Professionals."

• Journal of the American College of Nutrition: "Iron and Zinc Bioavailability in Humans: A Review."

• Public Health Nutrition: "Health and nutritional aspects of sustainable diet strategies and their association with environmental impacts: a global modeling analysis with country-level detail."

• Academy of Nutrition and Dietetics: "Position of the Academy of Nutrition and Dietetics: Vegetarian Diets."

• Menopause: "Omega-3 fatty acids and inflammatory processes: from molecules to man."

---------- 

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 a new year and you're wanting to make a change in your life. The question you are probably asking yourself is where do I start? 

This is a question I frequently receive from women just like you and I'd like to ask you a guiding question, "What are your top 3 things you value most in life?" From that point, what are your daily and weekly actions that accompany those values? If there is a misalignment here, we know where to start.

In today's episode, I'll share with you some of the most common mistakes when it comes to making your health a priority and sticking with it, why you may need to reframe your expectations, how to stack wins, and more!

Time Stamps:

(1:14) Please Share and Review If You Find Value In This Episode

(1:35) Last Week’s Episode on Alignment

(3:05) Your Health Priorities

(3:53) Top 3 Things You Value Most in Life?

(5:02) Your Daily and Weekly Action Steps

(7:30) Taking Action on What You Value

(8:46) Top Mistakes I See Women Make in Health

(13:25) Reframing Expectations and Stacking Wins

(14:52) The Rise of Pickleball

(16:06) Adding and Increasing Protein

---------- 

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 this episode releases on Christmas, I wanted to give you a special gift in this episode that hopefully will lead to a better, healthier 2024 and beyond for you. I want to share my top 7 health and beauty hacks I implemented in 2023 that are a tremendous benefit to my life. This is obviously not my entire list (Part 2 if you enjoy it?) but wanted to give you the ones that stood out to me the most! Please share with a friend who would benefit from hearing this too and we wish you a Merry Christmas and Happy Holidays!

Time Stamps:

(1:20) Thank You For All The Support!

(1:55) What Christmas Means to Me

(3:37) #1: Skin Moisturizer

(5:26) #2: Tongue Scrapper

(6:24) #3: Filter Shower Head

(7:40) #4: Dead Sea Minerals

(8:35) #5: Aluminum Free Deodorant

(10:15) #6: Microgreens

(12:03) #7: Fluoride-Free Toothpaste

(14:14) Please Share With Friends and Rate and Review

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Research On Topics Mentioned:

 https://www.niehs.nih.gov/health/topics/agents/endocrine/index.cfm

PMID:35010368

https://www.niehs.nih.gov/health/topics/agents/water-poll/index.cfm

• PMID: 22503590

• PMID:29034866

• PMID: 28839078

• https://www.thyroid.org/

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Viva Naturals Coconut Oil - https://www.amazon.com/Viva-Naturals-Organic-Virgin-Coconut/dp/B00DS842HS/ref=sr_1_2_sspa?crid=EDANBCGL2BDG&keywords=organic+cold+pressed+coconut+oil&qid=1703265788&sprefix=organic+cold+press%2Caps%2C162&sr=8-2-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1

Tongue Scraper - https://www.amazon.com/Tongue-Scraper-Adults-Cleaner-Metal-Tounge-Scrapper/dp/B08NTW58LX/ref=sr_1_2_sspa?crid=3AQD2KEFYIN01&keywords=tongue+scraper&qid=1703267512&s=beauty&sprefix=tongue+scrape%2Cbeauty%2C104&sr=1-2-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1&smid=A1U6CXM7BOHB61

Filtered Shower Head - https://jolieskinco.com/

Dead Sea Minerals: https://www.amazon.com/dp/B004GINGOY?ref=nb_sb_ss_w_ab-bia-two-pane-desktop_nk_11_8&=&crid=K97BG068BL6W&=&sprefix=dead+sea

Aluminum Free Deodorant - https://www.amazon.com/milk-honey-Deodorant-Coconut-2-5ounces/dp/B016Z3NOK8/ref=asc_df_B016Z3NOK8/?tag=hyprod-20&linkCode=df0&hvadid=312177574237&hvpos=&hvnetw=g&hvrand=12464033317629418950&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9017087&hvtargid=pla-624508675324&psc=1&mcid=8d810d7748bf392cbba4a76f8e08e1ea&tag=&ref=&adgrpid=61862749893&hvpone=&hvptwo=&hvadid=312177574237&hvpos=&hvnetw=g&hvrand=12464033317629418950&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9017087&hvtargid=pla-624508675324&gclid=CjwKCAiAhJWsBhAaEiwAmrNyqw4D5iLRPH5A1tldMXZadmDvMG6_SpszYvq1FDhlJ_MQHDHzmma6JhoCGCoQAvD_BwE

Microgreens - https://www.amazon.com/HAMAMA-Microgreens-Sprouting-Microgreen-Seeds%E3%80%90Broccoli/dp/B0C2JG5LLB/ref=sr_1_2_sspa?keywords=hamana%2Bmicro%2Bgreens&qid=1703268831&sr=8-2-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1

Fluoride-Free Toothpaste - https://www.amazon.com/Antiplaque-Whitening-Toothpaste-Fluoride-Peppermint/dp/B09P44Q558/ref=sr_1_1?crid=3NH0P46QQC9O2&keywords=hello%2Bfluoride%2Bfree%2Btoothpaste&qid=1703269543&sprefix=hello%2Bflouride%2Bfree%2Caps%2C123&sr=8-1&th=1

Fluoride-Free Toothpaste - https://www.amazon.com/Dr-Bronner-Peppermint-Toothpaste-5-Ounces/dp/B015CVWCN4/ref=sr_1_5?crid=1CW07BFEA1MTI&keywords=dr%2Bbronner%27s%2Btoothpaste&qid=1703270730&sprefix=dr%2Bbronners%2B%2Caps%2C156&sr=8-5&th=1

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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.

I want to welcome you to the first official epsiode of Where Women Win, a podcast designed to help women better navigate common health, wellness, and work challenges they face in daily living and to help women explore becoming a better advocate for themselves in all things in life using a blend of evidence based research and personal experience.

I am your host, IFBB Pro Sarah Fechter. I am the founder of SFHQ Hybrid Gym and the SF Coaching Method - an evidence based, individualized coaching company that places an emphasis on periodized training and nutrition protocols, lab interpretations, lifestyle and mindset. The SF Coaching Method prides itself on taking a comprehensive, whole body approach to one's personal health & fitness goals. 

I have more than 2 decades of experience in the health and fitness industry as a women's health and nutrition coach. My programs both online and in person help women and aspiring health professionals improve and deliver results. 

In this first episode, I want to explain what to expect from this podcast by diving into one of my favorite topics: growth. We'll discuss pain, gratitude, alignment, and the major components to change and growth. 

Time Stamps:

(1:00) Welcome to Where Women Win

(2:03) My Morning Mantra

(3:16) One of My Favorite Topics: Growth

(3:55) Think Of An Area You Want to Grow

(5:40) The Pain Lever

(7:09) Reframing to Gratitude

(9:05) The Pandemic and Owning a Gym

(10:59) Assessing Your Inner Circle

(13:05) Do You Feel Aligned?

(14:02) The Power of Journaling

(16:56) The Challenge of Realignment

(18:15) What Do You Want?

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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.