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Where Women Win with Sarah Fechter — Fitness
Where Women Win with Sarah Fechter

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.

Your host, IFBB Pro Sarah Fechter, is 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.

Sarah has more than 2 decades of experience in the health and fitness industry as a women’s health and nutrition coach. Her programs both online and in person help women and aspiring health professionals improve and deliver results. A popular online coach, mentor, and educator, she consistently offers simple, strategic methods for body and health transformations.

Her workshops, coaching, and specialization protocols have served and delivered results for more than 10,000k women worldwide. She has been a leading force for women and many others in Michigan and has been recognized for her undeniable success in the health and fitness industry.

Sarah is a certified nutritionist and functional womens health coach, who holds a Bachelor’s degree from Saginaw Valley State University and has continued her education over the last two decades through elite private mentorships and functional health courses.

If you’re here, welcome to the community! We share the goal of learning all things pertaining to health, nutrition, women, workplace and wellness.You will find that many of our episodes integrate concepts and case studies on performance and physique optimization, along with workplace/entrepreneurship wisdom, and of course a few good laughs.

Copyright: © 2023

Latest Episodes:

From Survival To Service: Going All In & Lessons Learned After 14 Years Running SFHQ (Ep. 148) Oct 12, 2026

Show notes

Picture a woman sitting at a long conference table.

She's 32 years old.

She's there by herself and she's the only woman in the room. In front of her is a contract, and when she signs her name at the bottom of it, she is signing herself into a million dollars of debt.

She signs it anyway.

Then she drives home, sits down on her couch, and the man she loves looks at her and asks her how she feels, and she doesn't answer with words.

She starts to cry. Not a pretty cry either.

The ugly kind.

The kind that comes up from somewhere deep within her soul. Where all she can get out between the tears. Is that she's scared to death.

That woman was me back in 2012, and I want to tell you how I ended up at that table, because this week my gym turns fourteen years old, and the whole thing started with a terrified 32 year old betting everything she had on a building and a belief, because that is what it came down to in the end, a belief.

And I have learned in all the years since that your belief is the entire game, that whether you believe you can or you can't, you are exactly right.

Time Stamps:

(1:20) SFHQ Turns 14

(2:03) Back In 2003

(4:45) Running On Stress Hormones

(6:45) Starting To See Growth and Success

(9:00) Justin's Reaction

(14:40) My Focus Now Is Service

----------

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.

Your Hormones Have Been Talking Since You Were 16 (Ep. 147) Oct 05, 2026

Show notes

There is a moment I have had hundreds of times over the years.

A woman sits across from me or she's on the other end of a call, and she lowers her voice a little and says, this might be TMI.

And I always smile because after sitting in the front row of women's health for twenty six years, there is truly nothing she can tell me I have not already heard many times over.

I have talked with women about their libido, their discharge, their hemorrhoids, their divorces, their autoimmune diagnosis, and all the things they were sure they could never bring to anyone, let alone bring to their doctor's office.

So when a woman drops her voice and tells me this might be TMI, the only thing I'm thinking on the inside is try me. We're going to have that conversation together in this episode and discuss the different stages of women's health, what this looks like to do it on your own, and what it would be like working with us the SF Coaching Method team.

Time Stamps:

(0:53) … This Might Be TMI

(2:10) Different Stages of Women Health

(3:35) Birth Control

(8:00) PMOS

(11:40) Doing This On Your Own

(14:30) When You Work With Us

----------

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.

Midlife Is Your Best Decade (Ep. 146) Sep 28, 2026

Show notes

For a lot of women, midlife arrives hard. The symptoms, the unveiling, the way everything you buried starts rising to the surface.

I'm not going to sit here today and tell you that part is not real, because it is. And I cover it on many of my podcasts. But here's what I have learned in my own life and in the lives of the women we coach.

That hard season can become one of the biggest seasons of growth, awareness, and freedom you'll ever have.

Sometimes it is the rock bottom that finally forces you to pivot.

And most of us think this is the beginning of an end. And I want to come to you from the other side of this today, from what is waiting for you.

Once you take back control of your health, your nutrition, your relationships, your muscle, your values, your alignment.

What do you get to do with the first 38 to 42 years of your life and all of the wisdom they handed to you?

How do you carry that through? What is waiting on the other side?

Time Stamps:

(1:15) What's Waiting For You When You Take Control Of Your Health

(8:42) Live More Hurt Less By Sean Pastuch

(13:00) For The Younger Women Out There

----------

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.

Your Perimenopause Started Before Age 7 (Ep. 145) Sep 21, 2026

Show notes

September is Perimenopause Awareness Month, and I want to lead a conversation today that is not being talked about nearly enough.

One I think deserves a lot of attention and light, and one you won't find in your social media platform or feed.

This is the work I live and teach every single day. I've coached hundreds of women through this transition and I'm walking it myself right now.

Now, if you were with me last week for episode one hundred forty four, we talked about the emotional side of midlife and how the people who love you can meet you in it.

Today is a different conversation. You're going to hear me repeat a couple of through lines because I say them often. And the biggest one is this perimenopause is not a moment.

It's not a single event. It's a transition over time.

But the angle I am bringing today is one you will not again find scrolling your newsfeed on social media, and you will not hear it being talked about.

It's the piece that keeps getting left out and it's important.

Time Stamps:

(0:48) Menopause Awareness Month

(4:40) Perimenopause Can Start Sooner Than You Think

(10:38) What This Feels Like

(11:55) Where This Lives In Me

(13:50) Client Example

(18:45) Women in Previous Generations

----------

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.

It's Not About You (Ep. 144) Sep 14, 2026

Show notes

There is a fear a lot of women carry in their forties, and they will not say it out loud to a single soul.

The fear is that they're becoming difficult, cold too much, that the warmth is draining out of them and they can't get it back.

That maybe something is wrong with them. I

f that fear sounds familiar and lives somewhere in you, hear me out.

There's nothing wrong with you.

You are becoming someone new, and almost no one around you has the language for what that feels like on the inside.

This is a different kind of episode today. No labs, no markers.

Today I'm talking about what a woman goes through in midlife.

Again, the part that happens in her mind, her mood and her relationships and why the people who love her keep reading it wrong.

And I'm going to talk straight to you.

The women in midlife who are in the thick of it. And I will acknowledge that's not every woman.

And near the end of this, I'm going to give you something to share with your people in your life your sister, your daughter, your closest friends.

Time Stamps:

(3:12) When A Small Question Sends You Over The Edge

(8:05) My Personal Experience

(13:48) Not Taking Things Personally

(18:10) Asking For Help

----------

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.

Your Labs Are Normal. That's the Problem (Ep. 143) Sep 07, 2026

Show notes

There is a word that gets said in doctor's offices every single day.

For a lot of women, it is the most frustrating word they will ever hear.

The word is normal.

Earlier this year, a woman came to me with a stack of lab results and one sentence her doctor had handed her. You're fine. Everything looks normal and she did not feel normal. She was exhausted, not tired, wiped out.

Her hair was coming out in the shower, in clumps. The workout she used to love suddenly felt twice as hard. Her body was changing and not in the direction she wanted.

And on top of all of it, she had been bleeding every two weeks for six months straight, and she was told she was fine and she knew she was not fine.

So instead of accepting normal, she brought those same labs to me. And when I read them, the story was sitting right there in the numbers and had been there the whole time.

Today I'm going to walk you through what her labs really showed and why the word normal almost cost this woman her energy, her hair, and her sanity.

Time Stamps:

(0:48) The Word Normal In Your Doctor's Office

(3:55) The Role of Iron

(9:23) B12 MMA

(13:55) The SF Team

----------

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 Label Is Not the Truth (Ep. 142) Aug 31, 2026

Show notes

There is a bottle right now in your pantry that says Pure Avocado Oil.

There's a bag of chips in the pantry that says it's made with avocado oil, and there is a real chance both of them are lying to you.

This summer, researchers at UC Davis tested a batch of processed foods that listed avocado oil as the only oil on the label.

Nearly nine out of every ten were cut with cheaper oils, and when I read that, my stomach dropped because I had a lab result sitting in a folder from a year earlier, that suddenly made sense.

Today I'm going to walk you through three things what the testing found, what showed up in my own blood work, and how long it took me to figure it out.

And the lesson sitting underneath all of it. The lesson I want you to carry out of this episode and into your kitchen tonight.

The label is not the truth.

Time Stamps:

(1:25) The Label Is Not The Truth

(2:15) The Explosion of Avocado Oil

(4:10) Contrasting Olive Oil

(10:15) My Husband's Chef Skills

(12:50) When It Stops Being About Labels

----------

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'm Sick of My Own Shit (Ep. 141) Aug 24, 2026

Show notes

My coffee had already gone cold on the counter the way it often does when the morning gets away from me.

An SF Coaching Method inquiry came through my email. I opened it up and read her answers.

The part of the forum where a woman gets to expand in her own words and one line stood out from every other inquiry I had ever read this year.

Six words. I'm sick of my own shit.

I read it and I smiled and what I felt was respect and a lot of curiosity.

I wanted to know more right away because after twenty six years of coaching women's health, I know exactly what that sentence is.

If you've felt this way too, listen in and let's take this journey together.

Time Stamps:

(0:50) Most Respect I've Had In A Coaching Application

(2:18) Does She Sound Like You?

(8:25) From Stuck To Relief

(10:50) Sexual Desire

(14:40) Asking For Help

(21:05) Our Health In This Country

----------

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.

Perimenopause Didn't Do This. The Last Twenty Years Did (Ep. 140) Aug 17, 2026

Show notes

By the time the fire alarm goes off, the house has been quietly filling with smoke for ten years.

You don't smell it at first. A little tiredness you blame on a busy week, a period that comes early or maybe late a night.

You wake up at three a m soaked and wide awake for no reason, a word that won't come to you in the middle of a sentence, one at a time.

They're easy to wave off, easy to promise yourself you'll deal with it later.

That's the cruel thing about smoke. It never arrives all at once. It comes so slowly that you learn to adjust to it. You get used to being tired.

You get used to a bad night's sleep. You start calling your symptoms normal. Hell, we brush it off with humor.

We're just getting old now. That's how we are.

This is what forty looks like. And the slower it comes, the easier it is to convince yourself there's nothing there at all.

And then one day, the alarm is screaming, and you're standing in a doctor's office in your forties, maybe in your fifties, with a lab sheet full of numbers that are suddenly not okay with you, wondering how it all happened so fast.

It didn't happen fast. It happened over the two decades. We're going to unpack those last two decades together on this episode.

Time Stamps:

(2:05) What Perimenopause Really Is

(3:45) Who I Talk To Every Single Week

(17:40) What You Don't Have To Tell Me

(21:18) Why The SF Coaching Method Exists

----------

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.

What I'd Do To Lose Fat In 90 Days (Ep. 139) Aug 10, 2026

Show notes

In this episode, I walk through exactly what I would do if I wanted to lose 15 pounds in 90 days, including the parts most people don't want to hear. We talk about why the word "try" can keep you stuck, and the difference between intending to change and actually choosing the behaviors that create change.

I also break down what a real fat loss phase can feel like, from hunger and cravings to lower energy, stalled scale weight, and the temptation to quit right before things start working.

But fat loss isn't just about eating less, and for many women, the first step may actually be eating more to rebuild metabolic capacity before creating a deficit. I'll explain metabolic flexibility, why chronic under-eating can make fat loss harder, and why slashing calories isn't always the answer.

From there, we get into the fundamentals that actually matter, including protein, whole foods, strength training, cardio, daily movement, sleep, hydration, and honest food tracking. More importantly, we'll talk about the identity shift underneath all of it: becoming the woman who follows through on what she says she wants.

Knowledge isn't the problem; most of us have heard the basics a hundred times, but knowing what to do and actually doing it are two completely different things. I also talk about the sacrifices that come with meaningful transformation and why the goal isn't to rent a result for 90 days, but to become the person who can actually sustain it.

If you're wondering whether you need a more personalized approach, I explain why a podcast can give you the map but can't tell you exactly what your body needs at its starting point.

If you're ready to stop looking for the comfortable version of fat loss and start becoming the woman who gets the results, this episode is for you.

Time Stamps:

(0:48) The One Thing Question

(2:20 The Word "Try"

(4:25) What A Fat Loss Phase Actually Looks Like

(8:37) How I Talk To My Sister

(12:30) Who Is She Becoming?

(17:50) Your Plate

(22:20) Food Relationship Exceptions

----------

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.

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