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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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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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

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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.

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/

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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.

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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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

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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.

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

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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.

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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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.