Biking Wellness

If you have ever started a diet on a Monday, been SO excited about it, kept it up for a week or maybe two, and then completely fallen off and spent the next few months feeling guilty about it before trying again, this episode is for you.I'm sharing what this cycle looked like for me for years, including my very exciting first round of Weight Watchers with the little wallet and the McDonald's points booklet, the hand-me-down Nutrisystem food that tasted like cardboard, and the pattern of only being able to lose weight over the summer when I wasn't working. And I'm talking about why this keeps happening and why it has absolutely nothing to do with your willpower or motivation.If you're tired of starting over, I am working on a brand new challenge for the lead up to summer that I am really excited about. Go to sascy.com/challenge to get on the waitlist so you don't miss a thing. Sign up for the challenge waitlist!: https://www.sascy.com/challengeHang out with me on Instagram: https://www.instagram.com/sascycycling/Find me on YouTube: https://www.youtube.com/@sascycyclingJoin the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

You know what to eat. You know you should be moving your body. You've read the books, you've done the calorie counting, you could probably give someone else advice on how to lose weight. And you still can't make it work for yourself.In this episode I'm getting really honest about the gap between knowing what to do and actually doing it. I'm sharing what it used to look like for me standing in front of the pantry after a long day shoveling in Goldfish and pretzels and Doritos knowing it wasn't helping but not being able to stop. And I'm talking about what I actually needed to bridge that gap, because it wasn't more information.If you've ever thought "I know what I should be doing, I just can't make myself do it," this one is for you.I'm working on a new challenge for this summer and I'm building a waitlist right now. Email me at [email protected] or DM me on Instagram @sascycycling with the word WAITLIST to be the first to know!Come follow me on Instagram and YouTube @sascycycling!Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Find me on YouTube: https://www.youtube.com/@sascycyclingJoin the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Last week I didn't do a single formal workout. I was exhausted from work, not sleeping well, and barely had the energy to get through the day. But I spent a full day spreading mulch, coached my son's baseball team, and walked the dog a few times. When I looked back I realized it was one of my biggest movement weeks in a while. I just didn't see it because none of it felt like a "real" workout.This week I'm on vacation with more energy and more time, so I made a simple movement plan and posted it on Instagram for accountability. Two completely different weeks. Both count. Both are moving me toward summer feeling good in my body.In this episode I'm talking about why sustainable weight loss means knowing how to adjust instead of following a perfect plan, why movement matters but NOT because of the calories you burn, and why I'm being honest about the difference between "all movement counts" and avoiding the things you know you need to do.If you've been beating yourself up because your weeks aren't perfect, you need to hear this.Come follow me on Instagram and YouTube @sascycycling. I just wrapped up a 14 day challenge sharing everything I stopped doing to lose 50 pounds and I've got more fun stuff coming. Send me a DM and say hi!Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Find me on YouTube: https://www.youtube.com/@sascycyclingJoin the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

I've been doing a 14 day challenge on Instagram and YouTube where every day I share one thing I stopped doing to lose 50 pounds. We're eight days in and the response has been amazing, so I wanted to bring you into what I've been sharing so far.In this episode I'm walking you through all eight things I've covered, from counting calories to cheat days to hiding McDonald's bags so nobody would know I went through the drive-thru. I'm also sharing the story of the moment I decided to lose weight for the last time, and why I knew I had to do everything differently this time.If you've ever felt like you're not the kind of person who can lose weight, I think you're going to hear yourself in at least a few of these. And we've still got six more days coming so follow me on Instagram and YouTube @sascycycling to catch the rest.Share this episode with a friend who needs to hear that there's nothing wrong with her. The rules were wrong, not her.Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Find me on YouTube: https://www.youtube.com/@sascycyclingJoin the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

If you overate this weekend and your brain is telling you that you need to restrict, skip meals, or do an extra hard workout to make up for it, this episode is for you. Because what you do RIGHT NOW matters so much more than what happened over the weekend.I'm sharing exactly what I ate this Easter weekend (it involved three desserts, a Reese's egg, and a ham sandwich on a biscuit at 7 PM), what the scale said the next morning, and why I'm letting it mean absolutely nothing. I'm also talking about what I learned from my 30-day Instagram scale challenge back in January that completely changed how I think about weekends, overeating, and the number on the scale.This episode is about breaking the cycle of overeating, feeling guilty, restricting, and starting over on Monday. Because the overeating was never actually the problem. It was what we made it mean about ourselves. And once you understand that, everything changes.If you're interested in working with me one on one, I have just a few spots open right now. Email me at [email protected] or DM me on Instagram @sascycycling with the word INTERESTED and let's chat.Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Summer is about 12 weeks away and I know what you're probably thinking. You're thinking about bathing suits and shorts and sleeveless tops and whether you're going to feel confident in your body. But I want to ask you a totally different question: how do you want to FEEL this summer?In this episode I'm sharing why that one question changed everything for me, including a hike I took this week that reminded me exactly how I want to feel in my body all summer long. I'm also being honest about why I missed last week's episode (spoiler: the response from the Spring Weight Loss Kickoff Challenge was incredible and I was busy pouring into my new coaching clients).If you've been stuck thinking about what you want to look like instead of how you want to feel, this episode is going to flip that for you. And I'm giving you one simple thing to do this week that will get you moving in the right direction.If you're interested in working with me one on one, email me at [email protected] or DM me on Instagram @sascycycling with the word INTERESTED and let's chat!Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

We are right in the middle of the Spring Weight Loss Kickoff Challenge and it has been SO good. Women are showing up, sharing what they're going through, and having real breakthroughs about why weight loss hasn't been working for them. And if you didn't sign up or you're a couple days behind, this episode is going to catch you up so you can jump right in with us.On Day 1 we talked about three things we've all been told about weight loss that just aren't true, and the responses from the women in the challenge were incredible. From calorie tracking apps that take the joy out of eating to the "calories in, calories out" advice that doesn't account for what's actually happening in our bodies during menopause, everyone just exhaled with relief knowing it's not their fault these things haven't worked.On Day 2 we got into what actually DOES work for weight loss, and it's simpler than you think. Plus I'm giving you a sneak peek at what's coming on Day 3 because you are not going to want to miss it.It is not too late to join us. Sign up for free at sascy.com/challenge and catch up in about ten minutes. If the challenge has already ended by the time you're hearing this, head to sascy.com/challenge anyway and get on the waitlist for the next one.Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Feeling defeated because January didn't go as planned? Thinking ahead to summer and wanting to feel more confident in your body? Worried that gaining weight over winter means it'll be harder to get back into your active spring body? You're not alone, and spring is actually the PERFECT time to start losing weight.In this episode, I'm sharing why spring gives you everything you need to finally make weight loss stick: fresh start energy without the January pressure, nicer weather that makes movement feel good again, and the perfect 10 to 12 week timeline to see real results before summer. If you've been waiting for the right time to start, this is it.Plus, I'm inviting you to join my completely FREE 5-day Spring Weight Loss Kickoff Challenge starting March 16th where we'll build a simple weight loss plan that actually works for YOUR life. No dieting, counting calories/carbs/marcros or ANY of that nonsense. Just real progress. Grab a friend and let's make this the spring that everything changes. Sign up today at sascy.com/challenge Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

You're eating better. You're moving your body. You're doing all the things. And the scale won't budge. Or worse, it's going UP.Here's what you need to know: the scale doesn't just measure fat. It measures water, muscle, food in your stomach, swelling, and hormones. So when the scale goes up, it doesn't always mean you gained fat.I just finished weighing myself every single day for 30 days and saw patterns. The scale went up after workouts because my muscles were holding water. It went up on Mondays because of salt and water retention. Understanding these patterns changed everything.In this episode I'm breaking down why the scale doesn't always show your real progress and what to do when it feels stuck. I'm talking about all the things that affect the scale that have nothing to do with fat loss. Why what worked before doesn't work the same way as you get older (hello perimenopause and menopause!). The non-scale factors that actually matter. How long to keep going before you change something. And, what to actually do when the scale won't move.You might be overeating healthy food. You might be underfeeding your workouts while trying to lose weight. Your body might just need more time. Or your current weight might be exactly where you need to be right now.The scale isn't the enemy. But it's not telling you the whole truth either.Did you know that I offer individual weight loss coaching? If you want personalized, one to one support creating a plan that actually works for your body and your life, email [email protected] or DM @sascycycling on Instagram with the word INTERESTED so that we can chat about what will work best for you!Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Tired of tracking every single calorie? Done with Weight Watchers, MyFitnessPal, and Noom? You're not alone. And here's what the influencers and experts won't tell you: you don't actually need to track your macros and calories to lose weight successfully.I lost 50 pounds in 2020 without tracking a single thing. That was six years ago. I'm now in full blown perimenopause and I haven't gained the weight back. And I still don't track anything.In this episode I'm sharing exactly how I did it and how you can lose weight without calorie counting apps or food tracking. Because here's the problem: tracking disconnects you from your body. It keeps you from eating when you're hungry and stopping when you're satisfied. It teaches you to restrict and creates a good food bad food mentality that's impossible to sustain.So what do you do instead? You plan. Five minutes every morning. You eliminate decision fatigue by eating the same breakfast and lunch. You fuel your workouts properly without restricting on active days. You follow your hunger cues. And you test and find out what actually works for YOUR body.We're covering why Weight Watchers and calorie counting apps don't work long term, the simple five minute morning meal planning system that replaces tracking, how to eliminate decision fatigue around food, how to fuel your bike rides and workouts when you're trying to lose weight, and why eating when you're hungry and stopping when you're satisfied is more effective than any app.This is for women over 40 who are done with restrictive diets and ready for a sustainable weight loss approach that doesn't require micromanaging your life in an app.If you want personalized support creating a plan that actually works for your body and your life, email [email protected] or DM @sascycycling on Instagram with the word INTERESTED so that we can chat about what will work best for you!Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

February is hard. The January motivation is gone, it's freezing cold, and you're stuck somewhere between "I already failed at my goals" and "spring feels so far away."But here's what I need you to know: spring is six weeks away. And your spring self, the one that will bike, hike, walk, and move, is being built right now. In these small, unglamorous February moments. In five-minute wins.In this episode I'm giving you a menu of simple, doable five-minute habits you can start today to build real momentum. And here's the rule: pick the one that feels too easy. The one that feels like it's not enough. Because that's exactly the right place to start.We're covering five-minute movement ideas for when it's too cold to go outside, five minutes of meal planning that can change your entire day, how drinking more water can be your one focus this week, eating when you're hungry and stopping when you're satisfied, and going to bed just five minutes earlier to start building better sleep habits.This isn't about being perfect. It's about being persistent. And it starts with five minutes.If you want help creating your own five-minute reset plan, I have a couple of one on one coaching slots available this week. Email [email protected] or DM @sascycycling on Instagram with the word INTERESTED and we can chat about what will work best for you.Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Did you start January strong with all the motivation and now it's February and you're exhausted? The New Year's energy is gone and you're wondering if you're already failing at your weight loss goals? You're not.. You just need a plan for when motivation fades.In this episode, I'm giving you a February reality check. Because here's what happens: we make plans for the perfect version of ourselves in January, but we don't make a plan for when life gets hard. When we're tired. When it's freezing cold and we can't get outside. When all we want is comfort food and the couch.So what do you do when all the cards are stacked against you? You figure out your minimum baseline. The one, two, three things you can do on your worst days to keep moving forward. Not perfectly, but forward. Because something is always better than nothing.I'm sharing why you need two plans, how to figure out your minimum baseline, and the difference between being persistent versus being consistent. Spoiler: the only difference between someone who loses weight and someone who doesn't is that the person who loses weight doesn't give up. They just keep starting again.If you need help creating a plan that actually fits YOUR life, I have a couple one on one coaching slots available. Email [email protected] or DM @sascycycling on Instagram with the word INTERESTED and we can chat about what will work best for you.February is hard. But you don't have to give up. You just have to keep going.Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Lying awake at 3 AM staring at the ceiling? Waking up at 4 and can't get back to sleep? Welcome to perimenopause and menopause, where sleep suddenly becomes this impossible thing your body used to do without thinking.I get it. Sleep used to come so easily to me. And then perimenopause hit and suddenly I'm having the most vivid, crazy dreams, or I'm just awake for no reason wondering what is happening to my body.So in this episode, I'm sharing what's actually working for me right now to get better sleep during perimenopause. These are my down and dirty tips for when your body seems to be working against you. We're talking cheap drugstore earplugs, the Oura ring that's been a game changer, wind down routines that actually work, and my experience with hormone replacement therapy and working with a menopause consultant.But first, let's talk about why this matters so much for weight loss. Because when you don't get enough sleep, your body actually produces more hunger hormones. You're not lacking willpower. Your brain is literally getting messages that you're hungry. Plus, when you're exhausted, you have zero energy to move your body. Sleep is one of the most important factors in weight loss for women over 40, and nobody talks about it enough.I'm covering eight practical strategies you can start using tonight, including what to eat and what not to eat before bed, supplement timing with creatine, why consistency matters more than perfection, and what to do when nothing seems to work. Because here's what I've learned the further I get into perimenopause: what used to work doesn't always work anymore. Not just with sleep, but with weight loss too. The key is to test, be patient, and find what works for YOUR body.Whether you're in perimenopause, menopause, or just struggling to get enough sleep as a woman over 40, this episode will help you figure out your own sleep solution. Better sleep is possible. You just need to find what works for you.Now, if you're listening in real time, I have just a couple one-on-one coaching slots available this week.We'll work together to figure out what works for YOUR body and YOUR life. I'll create a personalized plan for you that fits your schedule and your goals. You'll get weekly check-ins with me, daily text and email support, and someone in your corner helping you figure this all out for 30 days.Email [email protected] or DM @sascycycling on Instagram with the word INTERESTED if you want one on one coaching to figure out what works for your body and your life. If this episode helped you, I would love it if you could share it with a friend who's also struggling with sleep during perimenopause or menopause.Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Standing in your kitchen at 5 PM with absolutely no idea what to eat for dinner. You're exhausted. You've made a million decisions today. And now you have to figure out what to make that will actually fuel your body without derailing your weight loss goals.My friend, I have been there. And today I'm sharing my simplest meal planning strategies when you have zero ideas, zero time, and zero energy to figure it out.In this episode, I'm walking you through exactly how I plan my meals for the week in a way that actually works. I'm sharing the story of a friend who struggled on a group bike ride because all she ate was a salad for lunch, and why we need carbs to fuel our movement. I'm telling you about the time my husband caught me using ChatGPT to plan our dinners and looked at me like I'd lost my mind. And I'm giving you permission to ask for help, because you don't have to do this all by yourself.We're covering how to plan your meals around your movement schedule, how to use a running list of go to meals strategically with leftovers, why eating the same breakfast and lunch all week can simplify your life, and the simple template I use when I'm truly stuck.Whether you're meal planning for yourself or for your whole family, this episode will help you stop overthinking it and start fueling your body in a way that supports your weight loss and your movement.And if you're thinking this all sounds great but you still don't know what works for YOUR body and YOUR life, I'm opening just 3 spots for one on one coaching with me this week. I'll create a personalized meal plan for you, give you weekly check ins, and support you every single day by email/text for 30 days. Email me at [email protected] or DM me on Instagram @sascycycling with the word INTERESTED to grab one of those 3 spots before they're gone.Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

I'm eight days into weighing myself every single day and sharing my raw, unfiltered thoughts about the number on Instagram. And let me tell you, this has brought up SO much stuff. Shame, comparison, anxiety about the weekend, thoughts I didn't even know I still had.But here's what I'm realizing: it's not the NUMBER that's the problem. It's what we MAKE that number mean about us.In this episode, I'm pulling back the curtain on what's come up for me in the first eight days of this challenge. I'm sharing the actual thoughts that have popped into my head when the scale doesn't cooperate, when it brings up shame and comparison, and when I'm anxious about "blowing it" on the weekends. And I'm giving you the exact tools I'm using to manage my brain about the scale so you can use them too.We're covering what to do when you think you're doing everything right and the scale doesn't cooperate, how to handle shame and comparison when you step on the scale, what to do when you're anxious about weekends or events, and the most important question: can YOU weigh yourself without making it mean something about you?Whether you weigh yourself every day, once a week, or never, this episode is for you. Because even if you never step on a scale, these tools will help you manage your thoughts about your body, your progress, and yourself.I want to hear from YOU. What's your relationship with the scale like? Does it mess with your head? Do you avoid it? Email me at [email protected] or send me a DM on Instagram. I'm reading everything, and I want to help.Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

You know what to do. You've set the goal. You're motivated. But then week two hits, motivation fades, life gets busy, and you give up. Sound familiar?In this episode, I'm sharing two very personal stories from my own life. One where I lost 50 pounds completely alone (and why it was SO much harder than it needed to be), and one where I hired a personal trainer for strength training (and everything changed).The difference? Support.I'll walk you through what happened when I kept my weight loss journey a secret, why I was terrified to ask for help, and how trying to figure it all out on my own made everything take longer and feel harder. Then I'll share what shifted when I finally decided to do things differently with strength training and got the support I needed.Here's the truth: Knowing what to do isn't the hard part. The hard part is doing it when you're tired, staying on track when life gets crazy, not giving up when you mess up, and keeping it going when motivation fades. That's where support makes all the difference.If you're tired of doing this alone and ready for someone in your corner who won't let you quit, I have a few spots opening for 90-day individual coaching. Email me at [email protected] with the word INTERESTED and let's talk about whether this is a good fit for you.You don't have to figure this out alone. You don't have to keep starting over.Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Did you know the second Friday of January is called National Quitter's Day? By mid-January, most people have already abandoned their New Year's resolutions.But what if this year was different?Today I'm sharing the exact 5-step framework I used to lose 50 pounds and keep it off, and how you can use it to set goals that actually STICK.You'll learn how to get clear on what you ACTUALLY want (not what you "should" want), why you need ONE priority (not ten), the small doable actions that work better than massive overhauls, what to do when life gets crazy and you can't do everything, and the mindset shift that keeps you going when you mess up.I'm also sharing what I'm hearing from women in my current challenge: goals like incorporating 2 strength workouts a week, doing a pull-up by the end of the year, drinking 80 oz of water daily, and one woman who realized she doesn't just want to lose weight. She wants to be stronger and faster on her bike so she can go backpacking this summer.If you're tired of quitting by February, this episode gives you a plan that works.And listen, if you're hearing this in real time, I'm running a FREE 5-day January Jumpstart Challenge right now. Head to www.sascy.com/challenge to join us or get on the waitlist for the next one. Sign up for the January Jumpstart Challenge! www.sascy.com/challenge Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

It's the week between Christmas and New Year's, and if you're feeling full, sluggish, and not quite ready to START anything yet, you're not alone. I'm right there with you.In this episode, I'm sharing the five biggest lessons I learned this year and what I'm taking into next year. But more importantly, I want YOU to reflect on your own year so you can show up to the free January challenge on Monday, January 5th knowing exactly what you want next year to look like.In this episode, we're covering why movement doesn't have to be a formal workout to count, how consistency looks different in different seasons, why trying to do everything alone doesn't work, the shift from guilt to curiosity that changed everything for me, and how simplicity wins every time.This episode is a gentle reflection to help you get clear on what worked for you this year, what didn't, and what you want to shift next year. By the end, you'll know what you're keeping and what you're leaving behind.Ready to make next year different? Join the free 5-day January Jumpstart Challenge starting January 5th (not January 1st, because who's ready to start anything on the 1st?). Head to www.sascy.com/challenge to sign up. It's totally free, and it's so much better with a friend, so bring someone with you!Let's make next year the year you don't quit.Sign up for the January Jumpstart Challenge! www.sascy.com/challenge Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

The bathrooms backed up at work this week. I cried to my mom on Friday. I'm waking up at 4 AM. Christmas cards aren't sent. Presents aren't wrapped. Everyone is tapped out right now, and I am right there with you.So today I'm sharing exactly what's working for me RIGHT NOW to get through when I'm running on empty. The real strategies I'm using this week, not theory or perfect advice.You'll learn the mindset shift that stopped me from spiraling after my cry session, why I'm giving myself permission to run on ibuprofen and caffeine without shame, how I'm still moving my body even when exhausted (my "sad bike path walk" counts), and my sleep strategy that's working even with 4 AM wake-ups.I'm sharing what I actually did this week: skipping a meeting to be in my jammies by 9 PM, asking "What CAN I do?" instead of spiraling, and getting to bed early even though I know I'll wake up at 4.If you're feeling overwhelmed right now, these strategies are helping me stay steady, and they'll help you too.And listen, I know you're just trying to survive the next few days. But come January 5th, I want you in my FREE January Jumpstart Challenge. We're starting January 5th (not January 1st, who's ready for that?) when you're actually ready to make your health and wellness a priority for 2026. Head to www.sascy.com/challenge to sign up. Let's make 2026 different together.Sign up for the January Jumpstart Challenge! www.sascy.com/challengeCheck out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

You're staring at your fridge with no idea what to eat today. You had big plans to meal prep this week (you even bought all the ingredients!) but now you're overwhelmed, there are Christmas cookies everywhere, and you just want to make it through the next two weeks without losing control.Here's the truth: You don't need an elaborate meal plan or hours of meal prep. You need five minutes a day and a simple strategy that actually fits your chaotic December schedule.In this episode, I'm showing you exactly how I meal plan during the holidays (it only takes five minutes and involves writing five letters in a notebook), why keeping the same breakfast and lunch every day is actually brilliant, and the one mindset shift that lets you enjoy Christmas cookies without eating all of them.You'll learn the simple B-L-S-D-D method for daily meal planning, how to match your food to your actual activity level (not what you think you "should" eat), why buying soup instead of making it is a smart move right now, the secret to eating one or two cookies instead of the entire plate, and what to do when you eat more treats than you planned (hint: it's not starting over tomorrow).I'm sharing real examples from my own week, including exactly what my five-minute meal plan looks like, how I handle Christmas cookies at work without obsessing over them all day, and why planning your treats actually gives them less power over you.If you've been over-complicating meal planning, skipping meals because you're "too busy," or feeling out of control around holiday treats, this episode will simplify everything and help you feel steady through the rest of December.Want me to create your personalized 2-week holiday plan? If you are listening live in 2025 I will create a custom plan just for you. Not a template or generic PDF, a simple plan built specifically for your life right now. You'll get a realistic movement plan, simple food anchors, a strategy for holiday treats and meals, what to do if you get off track, and email and text support for the next two weeks. Get all the details for the Holiday Game Plan (That Actually Works) here: https://sascycycling.mykajabi.com/Holiday-Game-PlanCheck out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

You told yourself you'd just have a little something after dinner. An hour later, you've demolished half a bag of chips, three cookies, and you don't even remember tasting any of it. Now you're sitting there thinking, "Why can't I just stop? What is wrong with me?"Here's the truth: Nothing is wrong with you. Overeating isn't a character flaw or a sign that you lack willpower. It's just a pattern, and patterns can be changed.In this episode, I'm pulling back the curtain on my own struggles with overeating and giving you the exact strategies I use to prevent it before it happens, stop it while it's happening, and most importantly, how to move forward after without spiraling into shame.You'll learn the #1 thing to do BEFORE overeating happens, how to actually stop mid-overeat without finishing the whole bag "because you already started," what to do the next day after you've overeaten, and why identifying your overeating triggers is the key to breaking the cycle for good.I'm sharing three vulnerable stories from my own life, including the times I'd eat half a bag of Doritos in my car after stressful workdays, the game nights where I'd graze while cooking and end up uncomfortably full, and the hardest one: standing at the pantry after putting my toddler to bed, trying to fill an emotional void with food.If you've ever felt out of control around food, this episode is your permission slip to be kind to yourself and your roadmap to actually change the pattern.Check out Lose 6 Pounds in 6 Weeks! If you’re ready to create a plan that actually fits your life — not someone else’s — join Lose 6 Pounds in 6 Weeks. It’s my most personalized coaching program ever, designed to help you stay consistent, feel confident, and make real progress through the holidays with one-on-one support from me. Get the details here!: https://sascycycling.mykajabi.com/lose-6-pounds-biking-in-6-weeks-1 Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Wondering how to feel good in your body after Thanksgiving weekend without guilt or restriction? In this episode, I'm sharing exactly what I did over Thanksgiving weekend to handle the food, fit in movement, and actually rest - and what you can steal from my experience to feel good heading into December.If you overate on Thanksgiving, ate all the leftovers, or feel like you "should" be doing more with your time off, this episode is for you. I'm breaking down the simple choices I made around movement, food, and rest that helped me feel strong and confident going into the holiday season.I'll walk you through how to fit in movement during the holidays without it feeling like punishment, how to handle holiday food and leftovers without guilt, and why rest isn't lazy (plus how to give yourself permission to actually relax). We'll also talk about simple ways to feel good in December without restriction or starting over in January.This isn't about perfection. It's about small, doable choices that help you feel good in your body all month long. If you're ready to stop white-knuckling your way through the holidays and start enjoying them, I can't wait to share this with you.Check out Lose 6 Pounds in 6 Weeks! If you’re ready to create a plan that actually fits your life — not someone else’s — join Lose 6 Pounds in 6 Weeks. It’s my most personalized coaching program ever, designed to help you stay consistent, feel confident, and make real progress through the holidays with one-on-one support from me. Get the details here!: https://sascycycling.mykajabi.com/lose-6-pounds-biking-in-6-weeks-1 Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Thanksgiving is here, and if you want to actually enjoy your mashed potatoes and gravy this year, this episode is your practical guide to feeling good all weekend long. Inside, I’m sharing simple, real-life tips to help you decide how you want to feel, enjoy the foods you love, move your body in ways that fit your schedule, handle family comments with confidence, stay present in the memories, and avoid the all-or-nothing thinking that usually shows up this time of year.I promise that you don’t need to do a freaking turkey trot, or ride your bike 100 miles to earn your thanksgiving meal. If you want a plan that helps you feel grounded, confident, and in control while still having a truly enjoyable Thanksgiving, this episode is for you.And if you want personalized support through the rest of the holiday season, my Lose 6 Pounds in 6 Weeks coaching program is still open. It is high-touch, tailored to your real life, and gives you the accountability and momentum you need to end the year feeling strong. Check out Lose 6 Pounds in 6 Weeks! If you’re ready to create a plan that actually fits your life — not someone else’s — join Lose 6 Pounds in 6 Weeks. It’s my most personalized coaching program ever, designed to help you stay consistent, feel confident, and make real progress through the holidays with one-on-one support from me. Get the details here!: https://sascycycling.mykajabi.com/lose-6-pounds-biking-in-6-weeks-1 Grab my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Ever see a photo or video of yourself and instantly start picking it apart? Yeah… me too.In this week’s episode, I’m sharing the story behind a gym video I almost didn’t post, and the thoughts that came up when I saw it. We’re talking about what it really means to be kind to your body during the holidays, even if you’re working on weight loss or still learning to appreciate the woman you see in the mirror.You’ll learn how to quiet the negative thoughts, stay present in the moments that matter, and start noticing what your body can do instead of how it looks. Because joy photographs better than perfection ever will.If you’ve ever found yourself hiding from photos, skipping the video, or criticizing yourself before you even walk into a family gathering, this episode will help you shift your focus…from appearance to presence, from judgment to gratitude, and from shame to strength.You’ll walk away with practical tools on how to to:Neutralize body-image thoughts when they pop upFeel confident and grounded in photos, videos, and family gatheringsCreate lasting memories without letting body insecurities hold you backLet’s make this the holiday season where you show up fully, freely, and without apology.And if you’re ready for extra support and accountability, my Lose 6 Pounds in 6 Weeks coaching program is open for a limited time. It’s personalized, high-touch coaching designed to help you stay consistent and confident through the holidays with a plan that actually fits your life. You’ll find the link in the show notes.Check out Lose 6 Pounds in 6 Weeks! If you’re ready to create a plan that actually fits your life — not someone else’s — join Lose 6 Pounds in 6 Weeks. It’s my most personalized coaching program ever, designed to help you stay consistent, feel confident, and make real progress through the holidays with one-on-one support from me. Get the details here!: https://sascycycling.mykajabi.com/lose-6-pounds-biking-in-6-weeks-1 Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

The holidays are busy. Between parties, travel, and endless to-do lists, it’s easy to tell yourself you’ll “start again in January.” But what if you didn’t need more time to feel good in your body this season?In this episode Stacy shares how to create a simple, realistic plan that actually fits your real life…the one with kids, work, and a mountain of wrapping paper. You’ll learn how to redefine success, stay consistent through the chaos, and finally build momentum that lasts long after the holidays are over.You’ll discover why waiting for the “perfect time” keeps you stuck, how to set non-negotiables that make consistency simple, and what real success looks like during the holidays (hint: it’s not handling them perfectly). Stacy also shares how to start small, stay grounded, and feel proud of yourself right now…even in the middle of all the holiday busyness.If you’re ready to start feeling strong and confident this season, hit play. This one’s for you.Check out Lose 6 Pounds in 6 Weeks! If you’re ready to create a plan that actually fits your life — not someone else’s — join Lose 6 Pounds in 6 Weeks. It’s my most personalized coaching program ever, designed to help you stay consistent, feel confident, and make real progress through the holidays with one-on-one support from me. Get the details here!: https://sascycycling.mykajabi.com/lose-6-pounds-biking-in-6-weeks-1 Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Let’s be honest: holiday food is everywhere right now. Between parties, desserts, and “special treats,” it’s easy to fall into the all-or-nothing mindset and tell yourself you’ll just start over in January.But what if making better food choices this holiday season could actually feel good?In this episode, Stacy shares how to define what “better choices” really means for you without restriction and giving up the foods you love. You’ll learn simple, realistic strategies for staying mindful at parties, enjoying your favorite traditions, and feeling good in your body through every celebration.She also walks through her go-to holiday food framework, including how to plan ahead without overthinking, how to eat from a plate instead of grazing, and how to choose the food you want ahead of time so you enjoy the foods you truly want and skip the ones you don’t.If you’re ready to enjoy the holidays, stay consistent with your goals, and start the new year feeling strong and in control, this episode will show you how.Join The FREE Holiday Reset Challenge!: www.sascy.com/challenge Get ready to feel strong, confident, and in control before the holidays even begin. Sign up for this free 5-day challenge and start moving your body, resetting your mindset, and building momentum that lasts.Join now at www.sascy.com/challenge!Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

The holidays can feel like a whirlwind of candy, parties, and chaos. Between Halloween and New Year’s, it’s easy to tell yourself you’re too busy to start thinking about exercise or weight loss. In this episode, we’re talking about why right now, before the holiday rush, is the perfect time to reset your mindset, move your body, and start feeling good again. We’ll dive into practical tips for managing Halloween candy without spiraling, using community for accountability and motivation, and building healthy habits that last through the holidays and beyond. You’ll also hear how small shifts now can help you avoid the usual holiday weight gain and even lose weight before the new year begins.If you’re ready to enjoy the holidays, feel confident in your body, and go into the season strong, grounded, and guilt-free, this episode will show you how to begin.Join The FREE Holiday Reset Challenge!: www.sascy.com/challenge Get ready to feel strong, confident, and in control before the holidays even begin. Sign up for this free 5-day challenge and start moving your body, resetting your mindset, and building momentum that lasts.Join now at www.sascy.com/challenge!Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Let’s be honest, the holidays can feel like a total free-for-all. Between the Halloween candy, skipped workouts, and endless parties, it’s easy to tell ourselves we’ll “start fresh in January.” But what if this year could be different?In this episode, we’re talking about how to enjoy the holidays without feeling like you can’t eat delicious food or that you have to work it all off. You’ll learn how to move your body in ways that feel good, even when you don’t have time for a full ride, how to let go of all-or-nothing thinking, and how to stay confident and consistent from Halloween to New Year’s.You’ll hear practical, real-life tips for fitting in movement when life gets busy, using NEAT (Non-Exercise Activity Thermogenesis) to stay active without “working out,” enjoying the holidays without guilt or restriction, and setting simple, doable intentions that actually stick.If you’re ready to feel calm, confident, and strong through the holiday season, this episode will help you do it.Also, be sure click the link below and get my free Lose Weight Biking Quick Start Guide so that you are on my email list! I have some really fun holiday stuff in the works that you do NOT want to miss. Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

If you’ve ever thought, “I’d love to start biking, but I have no idea where to begin,” this episode is for you.In this beginner-friendly guide, I share how to start biking without the overwhelm. Whether you’re dusting off a bike that’s been sitting in the garage or hopping on a stationary bike for the first time in years, you’ll discover that you don’t need fancy gear, a pro setup, or hours of free time to begin.I will help you shift your mindset and start biking for fun. I discuss what kind of bike is best for beginners, the few gear essentials that really matter, and how to find safe, enjoyable places to ride. You’ll also learn why even short, casual rides count toward your fitness and wellness goals, and how every ride can help you build confidence, strength, and momentum.I also mention how I lost 50 pounds riding my bike by focusing on what my body could do, and how you can do the same, no matter your starting point. If you’re ready to move your body, feel good, and find confidence one ride at a time, this episode will give you the encouragement and tools to begin today.Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Do you want to learn how to LOVE moving your body? Do you find yourself missing out on the FUN of everyday movement? If you’ve ever felt like movement has to be hard, sweaty, or part of a fancy fitness plan to “count”, this one’s for you.In this episode of The Biking Wellness Podcast, we’re talking about how to bring joy back into moving your body. Because here’s the truth: all movement counts. Whether it’s biking, walking, dancing in your kitchen, or chasing your kids around the yard, it all adds up, and it all matters.You’ll learn how to reframe exercise so it feels less like a chore and more like something you get to do. We’ll talk about the power of NEAT (Non-Exercise Activity Thermogenesis) and how all those little everyday movements, like folding laundry, cleaning, gardening, and walking the dog, can make a huge difference for your health, energy, and confidence.If biking’s not your thing, don’t worry! This episode will help you find the kind of movement that feels best for you right now, so you can move your body in ways that feel fun, freeing, and completely doable.Tune in and let’s start finding the FUN in movement again! Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

What if feeling good in your body had nothing to do what it looks like in the mirror…and everything to do with movement?In this episode I’m opening up about how I shifted from tearing my body apart to actually appreciating it. It didn’t come from dieting, shrinking, or chasing a “goal weight.” It came from riding my bike and moving my body in ways that felt good.Inside, I share why body confidence doesn’t require changing your body at all, and how focusing on what your body can do creates lasting confidence. You’ll hear how small shifts in thinking, such as reframing negative self-talk into body-neutral or body-positive thoughts, can change everything. I’ll also talk about the role movement plays in feeling good in your body right now, whether it’s biking, walking, dancing, yoga, or strength training, and how every small step toward appreciating your body builds trust, pride, and freedom.If you’ve ever looked in the mirror and thought, “I’ll feel better when I lose the weight,” this episode will remind you that you don’t have to wait. Your body is already strong, capable, and worthy right now.  Movement is how you’ll start to actually believe it.Click play and let’s flip the script on body confidence together!Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Want to ride your bike more but struggle to find the time, energy, or motivation? Uh huh. Me too! In this episode of The Biking Wellness Podcast, I’m sharing four simple, practical tips to help you hop on your bike more often without overthinking it so that you actually have FUN riding.If you’re a woman who wants to lose weight, feel stronger, and enjoy biking in a way that actually fits your life, this episode is for you. I am talking all about how to make riding easy and doable so you can build confidence, create momentum, and celebrate what your body can DO. Hit play, grab your bike, and let’s GO! Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

What if food just wasn’t such a struggle anymore? What if you could actually just eat food you like and enjoy it? I used to feel so guilty for eating certain foods. But because I avoided them so much, the second I let myself have them I couldn’t stop. I’d overeat, feel sick, and think, “What’s wrong with me? Why can’t I eat like a normal person?” If that sounds familiar, you’re not alone, and it is NOT your fault.In this episode, we’re talking about what it really looks like to build a better relationship with food. You’ll learn why old diet rules keep you stuck in guilt and overeating, and how to finally feel in control of your food choices without giving up the things you love.If you’re sick of dieting, ready to stop feeling out of control, and want a healthier, more peaceful relationship with food, this episode is for you. I can’t wait for you to listen! Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Do you ever catch yourself standing in front of the mirror, picking apart every little thing you don’t like about your body? I get it. I’ve been there too. But here’s the truth: staring at your reflection and criticizing yourself doesn’t motivate you. It just makes you feel bad.And deep down, what we really want isn’t about how we want to look, it’s about how we feel. We want to feel proud of ourselves. We want to feel strong. We want to feel good.In this episode of the Biking Wellness Podcast, I’m sharing why the real key to lasting results isn’t found in trying to change how your body looks…it’s in appreciating what your body can do.You don’t need to love the way your body looks right now to start appreciating it. When you begin to see everything it can DO…whether that’s riding your bike, hugging your kids or grandkids, or simply having the energy to enjoy your day? that’s when the magic happens.If you have a friend who you know will benefit from this message, could you please share this episode with her? It would mean the world to me, and I know she will thank you, too!Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

So many women come to me frustrated because they are tracking every calorie, every macro, every point — and still not losing weight. I get it, because I’ve been there too. I did Weight Watchers, MyFitnessPal, even Richard Simmons’ Deal-A-Meal cards, and every single time I ended up tired, hungry, and feeling like a failure when it didn’t work long term.In this episode, I’m sharing why calorie counting does not work and why it may actually be the reason you aren’t getting results. We’ll talk about:Why calorie counting is exhausting, unsustainable, and leaves you hungryWhy not all calories are equal and why women’s bodies respond differentlyHow tracking disconnects you from your hunger and fullness cuesWhy restriction and trying to use willpower almost always backfireWhat to do instead so you can fuel your body, feel energized on your rides, and build habits that actually lastIf you have ever wondered why eating in a calorie deficit hasn’t worked for you, this episode will help you see that YOU are not the problem. It’s time to stop obsessing over numbers and start learning how to eat in a way that feels good, fuels your biking, and fits into your real life.If you have a friend who you know will benefit from this message, could you please share this episode with her? It would mean the world to me, and I know she will thank you, too!Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Are you finding yourself a little sluggish after summer and ready to feel more energized this fall? In this episode of the Biking Wellness Podcast, Stacy shares the three simple things she is doing right now to eat well, move her body, and get back to feeling strong. You’ll hear about:Why taking a relaxed approach to summer was the best choice for long-term healthThe small adjustments that make a big difference for energy and strengthHow intentional movement helps with stress and consistencyThe role of simple, nourishing food choices in fueling busy daysHow tracking progress can keep you motivated without turning into pressureThis conversation is all about practical, doable changes that help you feel good in your body. If you’re ready to shift out of sluggishness and back into strength and energy, you are in the right place, my friend.If you have a friend who you know will benefit from this message, could you please share this episode with her? It would mean the world to me, and I know she will thank you, too!Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Do you ever catch yourself scrolling social media, staring at a photo, or looking in the mirror and feeling bad? You’re not alone. In this episode we are talking about the sneaky trap of comparison, why it shows up everywhere (from group rides to photos to Strava leaderboards), why it makes you miserable, and most importantly, how to break free from it.We discuss:Why comparison never motivates you, it just keeps you stuckHow we grew up measuring ourselves against othersThe real cost of comparing your body or your progressSimple mindset shifts to focus on what your body can DOPractical tips to stop obsessing over mirrors, photos, and social mediaIf you’ve ever felt like you’re not fast enough, not skinny enough, or not doing “enough,” this episode will help you finally shift your focus to progress, strength, and the joy of biking without the pressure of measuring up to anyone else.Finally, I have a favor. If you have a friend who you know will benefit from this message, could you please share this episode with her? It would mean the world to me, and I know she will thank you, too. Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

In this episode of the Biking Wellness Podcast, I share 3 essential tips for how to manage physical setbacks. If you’ve ever faced setbacks like injury, surgery, or illness and wondered how to safely and confidently return to biking, this episode is for you!We dive deep into essential recovery tips, including how to treat your recovery like training, the importance of getting cleared by your doctor, and honoring your mental and physical readiness. Whether you’re recovering from surgery, a crash, or any other challenge that’s kept you off your bike, learn how to listen to your body, manage expectations, and build back your strength and confidence on your own timeline.Have you ever had something keep you off the bike? I would love to hear from you! DM me on Instagram @sascycycling or email me at [email protected]. Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Feeling stuck in your weight loss or fitness journey? You’re not alone, we have all been there. In this motivational episode of the Biking Wellness Podcast, I’m giving you a pep talk to help you break out of a rut and start feeling better in your body today.You’ll learn:Why the “all or nothing” mentality is keeping you stuckHow to make one small change that moves you forward immediatelySimple ways to sneak in more movement without an overwhelming planHow tiny, consistent wins lead to big results over timeIf you’ve been waiting for the “perfect” time to start, here’s your reminder: you don’t have to wait. Start where you are, with what you have, and take the first step toward feeling better today.And, if you’re listening in August 2025, now’s your chance to explore coaching with me! I’m offering individual coaching, and I have just a few spots left! If you’re even a little curious, email me at [email protected] or DM me on Instagram @sascycycling with the word “Interested” so that we can chat. Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

I wish I could tell you that riding bikes is enough, but you also NEED to strength train. If you want to keep riding strong (and feeling great) for years to come, this NEEDS to be part of the mix. In this episode of the Biking Wellness Podcast, we’re tackling one of the most resisted (yet most important) habits for women who ride: lifting weights.You’ll hear:Why strength training is especially critical for women as we age What kind of strength training workouts women who bike should doMy personal journey from “please no” to “OK fine, I’ll do it”Practical tips to start small, stay safe, and build consistencyIf you want to improve your biking performance, prevent injury, support healthy weight loss, and be strong for years to come this is the episode for you.And hey—if strength training has felt overwhelming, I get it. I used to hate it too. But there are ways to make it work for your life, your body, and even your schedule. Tune in for a whole lot of honesty about what it really takes to add strength training into your routine.And, if you’re listening in July/August 2025, now’s your chance to explore coaching with me! I’m offering individual coaching, and I have just a few spots left! If you’re even a little curious, email me at [email protected] or DM me on Instagram @sascycycling with the word “Interested” so that we can chat. Check out my episode on having ONE priority here: https://podcasts.apple.com/us/podcast/weight-loss-biking-goals-why-you-need-one-priority/id1800595196?i=1000706473748 I talk about Stacy Sims, exercise physiologist, in this episode. Learn more about Dr. Sims here: https://www.drstacysims.com/ Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Are you fueling your body in a way that actually supports your rides and your life off the bike? Are you also making sure to choose foods that you enjoy? In this summer episode of the Biking Wellness Podcast, we’re diving into one of the most common things women struggle with when trying to lose weight and feel better in their bodies: how to eat in a way that fuels you both on and off the bike.You’ll learn:Why thinking of food as just fuel backfires—and what works betterThe simple daily food planning tip that makes eating so much easierHow your food needs change on active vs. sedentary daysWhat to eat before, during, and after a ride (including Stacy’s favorite bike snacks!)Why testing and finding out what works for YOU is the secret to feeling strong instead of sluggishWhether you’re gearing up for long summer rides or just trying to figure out how to eat without obsessing over calories, this episode will help you build a personalized fueling plan that feels simple, effective, and most importantly—doable.Hit play and find out how to eat for energy, strength, and joy—both on and off the bike!And, if you’re listening in July/August 2025, now’s your chance to explore coaching with me! I’m offering individual coaching, and I’m opening just 10 summer spots — and have a few left! If you’re even a little curious, email me at [email protected] or DM me on Instagram @sascycycling with the word “Interested” and I will get right back to you. Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Have you ever wondered if hiring a coach could actually help you lose weight, stay consistent, and finally feel like you’re not doing this all alone?In this episode of the Biking Wellness Podcast, we’re diving deep into the real benefits of individual coaching — especially for women who are trying to lose weight, feel better in their bodies, and ride bikes for fun and wellness.You’ll learn: • The biggest signs it might be time to hire a coach • Why 1:1 support can accelerate your progress faster than trying to figure it all out alone • How to choose the right coach for you — based on your personality, needs, and goals • The power of coaching when it comes to personal, vulnerable topics like your body, food, and weight lossAnd if you’re listening in July 2025, now’s your chance to explore coaching with me! I’m offering individual coaching for the very first time ever, and I’m opening just 10 summer spots — a few are already claimed by current program members. If you’re even a little curious, email me at [email protected] or DM me on Instagram @sascycycling with the word “Interested” and I’ll add you to the waitlist. No pressure. No commitment.Whether you’re overwhelmed with weight loss advice, tired of starting over every Monday, or just wish someone could actually help you figure out what works for YOUR life, this episode is a must-listen.You don’t have to be perfect. You just have to be ready to try something different.Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Do you feel like you’re “so good” during the week… only to completely derail your progress every weekend?You’re not alone — weekend overeating is one of the most common struggles for women trying to lose weight. And after a holiday weekend with three cookouts (yep, I was at all of them!), I’ve got plenty of real-life insight and lessons to share.In this episode, we’ll talk about:Why weekend overeating happens in the first place The mindset shift you need to stop the “Monday restriction” cycleReal-life examples of how I enjoyed food without guilt — and what I’d do differently next timeWhy sustainable weight loss has nothing to do with being perfect, and everything to do with self-awarenessIf you’ve ever felt frustrated by what the scale says on Monday or guilty for how you ate on the weekend, this episode will help you take back control WITHOUT beating yourself up. I would LOVE to hear from you. What do YOU struggle with regarding weekend overeating? DM me on instagram or email me at [email protected] and let me know. Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

Vacations, long weekends, and summer are meant to be enjoyed—but they can also throw us off track with our biking, nutrition, and wellness goals. In this episode of the Biking Wellness Podcast, I’m giving you my favorite simple tips to help you stay on track with weight loss and fitness—even when you're away from your day-to-day routine.Whether it's the Fourth of July, a beach trip, or a family BBQ, this episode will help you feel empowered—not stressed—about the events that are supposed to be FUN!You’ll learn:How to create a realistic vacation plan without restrictionEasy ways to stay active (no structured workouts required!)The power of hydration and sleep during travelHow to enjoy food and drinks without guiltMy best strategy for a smooth “re-entry” when vacation is overYou don’t need to be perfect—you just need a plan that lets you enjoy the break and come back feeling good in your body.Whether you're biking, walking, or just soaking up the sun with your family and friends, this episode will help you stay grounded and on track—without the guilt.If you enjoy this episode, please be sure to share it with a friend who you know can benefit from it too! Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

Are you thinking about signing up for a charity ride, local bike event, or group ride—but feel too nervous to take the leap?In this episode of the Biking Wellness Podcast, I’m sharing the biggest lessons I’ve learned from riding in the Bikes Fight Cancer charity ride every year since 2019. From overcoming self-doubt to finding the fun in every ride, I’ll take you behind the scenes of five years of real-life organized bike rides. Whether you're just getting started biking or you’ve been riding for years, this episode will show you:How signing up for an event can help you stay consistent with your ridesWhy nervousness and “what if I can’t do it?” thoughts are completely normalWhy you don’t need to prove a darn thing to anyone out thereHow to prep for the ride, fuel, and hydrate properly Why finding the fun is so importantIf you have ever questioned whether or not you should sign up for a ride or have been nervous about a ride, you will find a lot of tips that will give you the confidence to sign up for your next biking adventure. Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

Ever find yourself saying, “I’m too tired,” “I’ll start Monday,” or “Now’s just not a good time”—even when you know that kind of thinking is never going to get you the results you want? You’re not lazy. You’re not unmotivated. You’re human.In this episode, we’re digging into why your brain makes excuses (hint: it’s actually trying to protect you), and more importantly, what to do when it happens.If you’ve ever talked yourself out of a ride, delayed your meal planning, or felt like you’ll “never be consistent,” this one’s for you.You’ll learn:Why even the good changes feel uncomfortable at firstHow to work with your brain instead of against itWhat to do when motivation is low and the couch and Netflix are winningWhy you need to get good at starting before you can be consistentThis episode will help you build habits you can actually stick to and build momentum towards your weight loss and movement goals. Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideDM me on Instagram: https://www.instagram.com/sascycycling/Join the Free Facebook Community: https://www.facebook.com/groups/bikingwellness

If you’ve ever felt like you were the problem because diets never worked —this episode is for you.In today’s episode, I’m diving deep into why traditional diets don’t lead to long-term weight loss, and what actually does work if you want to lose weight in a sustainable, healthy way—without restriction, willpower battles, or starting over every Monday.I’m sharing my own personal story of diet failures...including when I talked to Richard Simmons on the phone and was too embarrassed to admit I failed his diet (catch that around 03:52)!I will also be discussing why diets fail so many of us, and how YOU can take control and build a weight loss plan that actually supports your body, your lifestyle, and your relationship with food.We’ll talk about:Why diets trigger a stress response in your bodyHow they disconnect you from your hunger cuesWhat to do instead if you want lasting change without giving up the foods you loveAnd why taking a non-diet approach is the key to finally feeling good in your body againThis episode is for you if you're done with the cycle of restriction, guilt, and rebound weight gain—and ready for a better way to lose weight through biking, nourishment, and joy.Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

Summer’s here, and it’s prime biking season!  But let’s be real—riding in the heat comes with some challenges, especially if you’re trying to stay consistent and feel good in your body while losing weight.In this episode of the Biking Wellness Podcast, I’m sharing my best tips for biking safely and confidently through the summer months—because no one wants to end a ride dehydrated, sunburned, and unhappy. You’ll learn: How to hydrate properly (hint: water isn’t always enough) What to wear so you stay comfortable and sun-safe The best times to ride when the temperature rises How a simple summer riding plan can prevent you from not having what you need to finish a rideWhether you’re a casual cruiser or starting to build longer rides into your routine, this episode will help you set yourself up for biking success all summer long.Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

Summer’s COMING — longer days, warmer nights, and summer can be the PERFECT time to lose weight riding your bike.But let’s be real... summer can also feel like one big whirlwind of vacations, BBQs, parties, and busy weekends. If you’ve ever found yourself thinking, “It’s too hot, I haven’t been riding, and I’m just going to blow it all on vacation anyway…” — this episode is for you.In this practical, honest, and empowering episode, I’m sharing 5 quick tips to help you stay consistent with biking and actually lose weight this summer — without dieting, guilt, or giving up your favorite foods.You’ll learn: 🚴‍♀️ How to plan ahead for summer fun (and still make progress) 🥗 Why enjoying in-season summer foods is way better than crash dieting 🌅 The best times to ride when it’s crazy hot out 💦 My favorite hydration + fueling tips so you don’t feel weak or wiped 📆 Why planning for after summer matters just as much as planning nowIf you want to enjoy your summer, stay on track with your goals, and feel strong and confident in your body — this one’s a must-listen.Press play and get the doable, non-diet tools you need to make this your healthiest, happiest summer yet — all from the seat of your bike.Please don’t forget to rate and review the show — it helps other women just like you find the podcast! Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the Facebook Community: https://www.facebook.com/groups/bikingwellnessGet the Show Notes for this episode:  https://www.sascy.com/5-quick-tips-on-how-to-lose-weight-biking-this-summer/

Gained a few pounds and not sure what to do next? You are not alone — and this episode is exactly what you need.Whether the scale jumped for an obvious reason or you're wondering what the heck happened, I'm here to help you stop spiraling and start getting curious instead. In this episode of the Biking Wellness Podcast, we’ll talk about what to do (and what not to do) when you gain weight — especially if you’ve been trying really hard to stay on track.You’ll learn:The mindset shift that keeps you from panicking Why the number on the scale isn’t always a problem you have to fixHow to create a simple, doable plan (even if life is crazy right now)The surprising truth about why this might not be a setback at allSo if you’ve ever felt discouraged after seeing a higher number, or like you’re “doing everything right” and it’s still not working — this one’s for you.Please don’t forget to rate and review the show — I love shouting out my listeners!Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the Facebook Community: https://www.facebook.com/groups/bikingwellness