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 I ..read more

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 we ..read more

Wrapping up my 2 part series on my 25 year evolution as a coach with Sarah Fechter Fitness, I want to share what I've observed when it comes to New Year's Resolutions and why it seems more and more individuals are giving up on their fitness goals sooner. I'll also share more details if you are in Michigan about the 2024 outdoor bootcamp registration and if you are not in Michigan, I have something for you as well!   Time Stamps:   (1:20) Part 1 Last Week (2:28) Want To Share A New Persecutive (4:07) Recent Years and New Year’s Resolutions (5:08) My Theories On This (6:08) A Holistic ..read more

You don't have to be preparing for the stage to prepare your meals like a pro. Save yourself countless hours in both grocery shopping time and prepping time with these tips and tricks I'm sharing with you today.  I have 3 of the biggest meal prep tips that have helped me for the past 20 years along with many of my clients. From your grocery list to how many days ahead to prepare for to making buffet style meals, I don't hear many coaches talking about this enough. Share with me what you decide to implement and I have a free recipe guide below for some inspiration!   Time Stamps: &nbs ..read more

Wrapping up our Summer Shredding series, I want to give you 5 keys/tips that I alluded to in last week's episode (definitely check out Part 1 if you haven't already) that have helped not only me but many of my client's over the past 20+ years. These tips have a balance of mindset principles and actionable tactics and the result of this recipe are daily deposits that become daily habits to sustain you for a lifetime.   Time Stamps:   (1:20) How To Achieve Optimal Fat Loss (2:45) My General Starting Points (2:54) #1: Commit To Your Goal Without An Endpoint (6:14) #2: Increasing Protein ..read more

As spring arrives and summer is near, I want to make this the best year ever for you and your health and fitness goals. If fat loss is a priority for you heading into the summer, these next two episodes are can't miss. In Part 1, I want to cover some of the biggest fat loss mistakes I've seen in my 20+ year career as a coach and even if you just avoid these pitfalls, you'll be so much further ahead come June. We'll discuss the all or nothing mentality, setting a realistic timeline, avoiding cheap options and shortcuts, and more! Stay tuned for Part 2 coming out next week where I discuss all th ..read more

One of if not the biggest topic around women's health and nutrition that comes across my desk each and every week is insulin resistance. While you may have heard this term before, many do not understand the complexity, key indicators, and prevention tactics that are used to successfully combat this issue. Today's episode is all about bringing awareness to this topic, explaining how the body stores fat and why insulin resistance plays a big role in this, what intervention can look like, and much more.   Time Stamps:   (2:05) Diving Deep Into Insulin Resistance (4:20) What Insulin Resi ..read more

Being in business since 2005, I've seen a lot of changes in this industry and different times call for different solutions and pivots. Group fitness in particular has evolved and while it has many benefits, we as a company saw the need for change and a tough business decision was made in 2022. Listen in as I talk about learning what's best for the client in multiple stages, the pro's and con's of group training, results we are seeing since the solution was implemented, and more!   Time Stamps:   (1:20) My Perspective on Group Fitness Training  (2:23) Getting Into Group Fitness B ..read more

Consuming enough protein can be a struggle for many women and when I first started out, I struggled too. Over the past 20 years, I've found some protein hacks and 10 specific ones have stuck for me that I can't wait to share with you today! These are simple additions to meals you probably consume already or quick recipes that will allow you to hit that protein goal for the day! Let me know which ones you decide to try!   Time Stamps:   (1:20) Applying This Episode Today (2:25) Why Protein Is Important (3:05) Protein Infused Greek Yogurt Bowl (4:16) Pro Tip on Kiwi’s (4:49) Whey Prote ..read more

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 bo ..read more