Biking Wellness

Over the last few weeks I've been talking about why you already know what to do but can't do it, why you quit every diet by week two, why you've stopped believing it's possible, and how finding movement I love was the real turning point in my weight loss. Today I'm tying all of that together. Because it all points to one thing. And once you see it, you can't unsee it.In this episode I'm getting into why the way we've been taught to think about weight loss is completely backwards, why starting with calorie counting and restriction and intermittent fasting and saving up your points for the weekend is the reason nothing has stuck, and what actually needs to change if you want to lose weight in a way that you can keep up for the rest of your life.I'm running a free Summer Weight Loss Challenge starting the week of June 2nd and you will have direct access to me during the challenge. I've had hundreds of women go through my free challenges over the years and I want you to be one of them. Go to sascy.com/challenge to get on the list so you don't miss a thing. And, if you're hearing this after the challenge has already happened, go to that link anyway because there will always be something there 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/Find me on YouTube: https://www.youtube.com/@sascycyclingJoin the FREE Facebook Community: https://www.facebook.com/groups/bikingwellnessSign up for the free challenge: https://www.sascy.com/challenge

If you've tried to lose weight so many times that you've quietly decided you're just not the kind of person who can do it, this episode is for you.I'm sharing what it was like to grow up thinking I just loved food too much, the PowerBar and Powerade lunches in college to look good in a dress, the years of calorie counting and never having enough points, and how I eventually just stopped getting my hopes up. And I'm talking about what actually made me believe again, because it had nothing to do with finding the right diet.If you don't believe it's possible for you yet, that's okay. I'll believe it for you until you're ready to believe it for yourself.Also, I'm working on a brand new challenge for the lead up to summer starting the week of June 2nd! Go to sascy.com/challenge to get on the waitlist so you don't miss a thing. It's going to be SO good. 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/bikingwellnessSign up for the challenge waitlist: https://www.sascy.com/challenge

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 stacy@sascy.com 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

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

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 stacy@sascy.com 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

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

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 stacy@sascy.com 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

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 stacy@sascy.com 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

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 stacy@sascy.com 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

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 stacy@sascy.com 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

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

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

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