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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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 stacy@sascy.com 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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 stacy@sascy.com 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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 stacy@sascy.com 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/challenge

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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-Plan

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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 up
• Feel confident and grounded in photos, videos, and family gatherings
• Create lasting memories without letting body insecurities hold you back

Let’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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang 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 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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 hungry
• Why not all calories are equal and why women’s bodies respond differently
• How tracking disconnects you from your hunger and fullness cues
• Why restriction and trying to use willpower almost always backfire
• What to do instead so you can fuel your body, feel energized on your rides, and build habits that actually last

If 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

You’ll hear about:

• Why taking a relaxed approach to summer was the best choice for long-term health
• The small adjustments that make a big difference for energy and strength
• How intentional movement helps with stress and consistency
• The role of simple, nourishing food choices in fueling busy days
• How tracking progress can keep you motivated without turning into pressure

This 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

We discuss:

• Why comparison never motivates you, it just keeps you stuck
• How we grew up measuring ourselves against others
• The real cost of comparing your body or your progress
• Simple mindset shifts to focus on what your body can DO
• Practical tips to stop obsessing over mirrors, photos, and social media

If 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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 stacy@sascy.com. 

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

You’ll learn:

• Why the “all or nothing” mentality is keeping you stuck
• How to make one small change that moves you forward immediately
• Simple ways to sneak in more movement without an overwhelming plan
• How tiny, consistent wins lead to big results over time

If 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 stacy@sascy.com 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

You’ll hear:

• Why strength training is especially critical for women as we age 
• What kind of strength training workouts women who bike should do
• My personal journey from “please no” to “OK fine, I’ll do it”
• Practical tips to start small, stay safe, and build consistency

If 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 stacy@sascy.com 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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 better
• The simple daily food planning tip that makes eating so much easier
• How your food needs change on active vs. sedentary days
• What 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 sluggish

Whether 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 stacy@sascy.com 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/guide

Hang 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, 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 loss

And 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 stacy@sascy.com 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

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” cycle
• Real-life examples of how I enjoyed food without guilt — and what I’d do differently next time
• Why sustainable weight loss has nothing to do with being perfect, and everything to do with self-awareness

If 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 stacy@sascy.com and let me know. 

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

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 restriction
• Easy ways to stay active (no structured workouts required!)
• The power of hydration and sleep during travel
• How to enjoy food and drinks without guilt
• My best strategy for a smooth “re-entry” when vacation is over

You 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

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 rides
• Why nervousness and “what if I can’t do it?” thoughts are completely normal
• Why you don’t need to prove a darn thing to anyone out there
• How to prep for the ride, fuel, and hydrate properly 
• Why finding the fun is so important

If 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

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 first
• How to work with your brain instead of against it
• What to do when motivation is low and the couch and Netflix are winning
• Why you need to get good at starting before you can be consistent

This 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/guide

DM me on Instagram: https://www.instagram.com/sascycycling/

Join the Free Facebook Community: https://www.facebook.com/groups/bikingwellness

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 body
• How they disconnect you from your hunger cues
• What to do instead if you want lasting change without giving up the foods you love
• And why taking a non-diet approach is the key to finally feeling good in your body again

This 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

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 ride

Whether 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

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 now

If 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

Get the Show Notes for this episode:  https://www.sascy.com/5-quick-tips-on-how-to-lose-weight-biking-this-summer/

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 fix
• How 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 all

So 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/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

You’ll learn why labeling food as “good” or “bad” doesn’t work, how to stop giving food all the power, and simple ways to test and figure out what works for you.

Yes—there’s room for veggies and Doritos in your meal plan. And no, you don’t have to (nor SHOULD you) give up carbs to ride your bike or lose weight.

If you’ve been struggling to eat “right,” this episode will help you breathe a little easier, find what feels good, and enjoy food again without the guilt.

If this episode helps you, please consider sharing it with a friend…even if she doesn’t ride bikes! This information is perfect for anyone who is trying to be healthy and have a better relationship with food. 

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

In this episode, we’re talking about one of the most powerful mindset shifts you can make on your biking and weight loss journey: prioritizing what is most important to YOU. You’ll hear how I personally used this strategy to drop 50 pounds, and why picking a single priority (and giving yourself permission to shift it) is the key to long-term success.

Whether your top focus right now is weight loss, riding more, or just surviving a busier season, this episode will help you get clear on what matters most.

Tune in to learn…

• Why trying to do everything at once can lead you to getting overwhelmed and give up on your goals
• The truth about how your priorities shift through different seasons of life (and why this is totally OK!)
• How to block out the noise and focus on what you want most
• Why clarity brings progress 

Don’t forget to rate and review the show! It helps other amazing women like you find the podcast. I’d love to feature your review on a future episode!

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

You'll learn how to remove barriers, lean into “something is better than nothing,” and even use a few fun hacks (like my glorious post-ride chocolate protein shake!) to get yourself moving.

If you want to build momentum, feel stronger, and stay consistent — even on the tough days — this one’s for you.

Don’t forget to rate and review the podcast! When you do, you help other amazing women like you find the show and join the community.

I’d love to feature YOUR review on a future episode!

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

In this episode of the Biking Wellness Podcast, Stacy dives into what it means to have a healthy, intentional relationship with the scale while trying to lose weight riding your bike. You’ll learn how to decide whether to use it, how often, and ways to shift your mindset so that number doesn’t mess with your head or sabotage your progress.

We’re breaking down:

• Whether or not you should weigh yourself
• How to make peace with the number (if you do)
• Why BMI is outdated and flawed
• And how to track progress in way more meaningful ways

This episode is packed with encouragement, perspective shifts, and tips to help you feel strong, confident, and in control—on and off the bike.

Because the scale doesn’t get to decide how amazing you are.

If you loved this episode, please share it with a friend. And, don’t forget to rate and review—it helps other women just like you find the podcast! 

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

DM me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

National Institute of Health Article on BMI: https://pmc.ncbi.nlm.nih.gov/articles/PMC10693914/ 

Get the Show Notes for this Episode: https://www.sascy.com/have-a-healthy-relationship-with-your-scale/

In this episode of the Biking Wellness Podcast, I'm sharing five simple strategies to help you fit bike rides into your busy schedule—whether you’re juggling work, family, or just life in general. From planning ahead to embracing short rides and getting creative with indoor options, this episode is packed with tips to help you stay consistent and keep moving—no matter how hectic things get.

If you want to lose weight biking but feel like you never have time to ride, this one’s DEFINITELY for you.

If you are loving the podcast, I would love it if you could share it with a friend, or take just a few minutes to rate it and post a review! I am reading some of my favorite reviews LIVE on the podcast, and I would love to feature YOU! 

Femme Cyclist Training Plans (Use Code STACY50 for 50% off pre-made training plans!): https://shop.femmecyclist.com/product-category/training-plans/

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

When I lost 50 pounds riding my bike, I didn’t count a single calorie or track a single macro. Instead, I made a simple, doable food plan each day of foods I actually like.

What we discuss in this episode:

• Why calorie counting is exhausting—and teaches you to ignore your hunger
• How a simple daily plan removes the guesswork
• The key to avoiding emotional eating and late-night pantry raids
• How planning helps you learn what works (and what doesn’t)
• Why a quick plan helps you let go of all or nothing thinking

Whether you're just getting back on the bike or looking for a sustainable way to feel better in your body, this episode will show you how to make food work for you—not against you.

If you loved this episode, please share it with a friend. And, don’t forget to rate and review—it helps other women just like you find the podcast! 

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

Get the Show Notes for this episode:  https://www.sascy.com/2025/04/08/why-you-should-plan-your-meals-not-count-calories/

You don’t have to give up your favorite foods, eat "perfectly," or follow a strict diet to lose weight biking. Instead, I’ll show you the small, doable tweaks that led to big results.

Here’s what you’ll learn in this episode:

• Why eating food you actually like is key to sustainable weight loss
• How simplifying breakfast and lunch eliminates decision fatigue and helps you stay on track
• The easiest way to maximize healthy foods without demonizing less healthy ones
• Why hydration matters more than you think for hunger and energy levels
• The science-backed reason you should always eat before a bike ride (yes, even just a little)

Biking weight loss doesn’t have to be overwhelming or exhausting. It just takes small, doable changes that actually fit your life. Tune in now and learn how to fuel your body and finally lose weight without crazy restrictions.

If you loved this episode, please share it with a friend. And, don’t forget to rate and review—it helps other women just like you find the podcast! 

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

Get the Show Notes for this episode:  https://www.sascy.com/2025/03/31/simple-food-hacks-i-used-to-lose-50-pounds-biking/

Or, perhaps you had an injury that sidelined you for a bit, and couldn’t ride on doctors orders. Perhaps you haven’t felt like it, or you have been moving your body in a different way.

OR, it could be that you just don’t have a bike to ride right now and haven’t ridden since you were a kid! I know that was me for a while too! 

Whatever reason, sometimes you just need to find your way back on the bike. In this episode of the Biking Wellness Podcast we are going to talk all about what you need to do to prepare your mind and body to get back on the bike.

Use the code STACY50 to get 50% off Pre-Made Cycling Training Plans with Kristen Bonkowski from Femme Cyclist!: https://www.femmecyclist.com/train-with-me/

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

Get the Show Notes for this episode: https://www.sascy.com/2025/03/24/how-to-get-back-on-the-bike/

Have you ever been told that in order to be healthy you need to diet? That you need to exercise, and use all this willpower to get the results you want? That it is going to be hard, painful, and yes, you will likely be miserable?

And not only that, if you fail? It’s YOUR fault. You are the one who couldn't stick with diet and exercise. YOU are the one who failed.

The truth is, though, that you haven’t failed your diets. Your DIETS have failed you. Not only that, but our society has failed you by encouraging you to lose weight for the wrong reasons – to focus on what your body looks like – to try to make it into something it’s NOT.

When I set out to lose 50 pounds riding my bike for the last time, I knew I needed to do something totally different. Today, I am going to take you behind the curtain and share with you exactly how we are going to flip the script on weight loss for good. 

We are going to talk about what that means, and what changes we need to make in the way we THINK about ourselves and our bodies in order to lose weight for the last time.

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

Get the Show Notes for this episode: https://www.sascy.com/2025/03/18/flipping-the-script-on-weight-loss/

At least, I know that every time I tried to lose weight this is what I heard, but NONE of it ever worked. Five years ago, I finally lost 50 pounds riding my bike and kept it off.

Do you know what the REAL difference-maker was? Riding my bike. Yup. And probably NOT for the reason you are thinking. Not because I was burning a ton of calories. Not because I was building all of these muscles in my legs.

The REAL reason why biking, or really movement in general, is the key to weight loss is because it feels GOOD to find that ONE THING that you LOVE to do.

That one way to move your body that you just WANT to do. That you would gladly do even if it wasn't a means to lose weight.

In this episode of the Biking Wellness Podcast I break down all of the specific reasons why moving your body is the secret to lasting weight loss.

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

Get the Show Notes for this episode: https://www.sascy.com/2025/03/17/why-biking-is-the-secret-to-lasting-weight-loss/

Do you remember when you were a kid and it was just so much fun to run around and play and ride bikes? Today, we are going to talk about how awesome it is to ride a bike, and re-discover how much FUN it is to move our bodies again.

We will discuss with gusto how much diets suck and how to actually lose weight for the last time by focusing on what our bodies can DO. It took me years of ruminating, planning, and second guessing to start this podcast. Do NOT let it take YOU years to get started with Biking Wellness. We are going to start together TODAY.

Check out my FREE Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

Get the Show Notes for this episode: https://www.sascy.com/2025/03/17/what-is-biking-wellness/

If you’re struggling to find time to ride your bike, are sick of dieting, and want to learn how to appreciate your body for everything it can do, you are in the right place.

I lost 50 pounds riding my bike without dieting or counting carbs, calories, or macros (no math please!). Now, I teach other women like you how to do the same. Each episode is packed with practical, doable strategies and advice to help you lose weight biking—whether you ride outdoors or indoors, have 5 minutes or an hour, or feel like you’ve “failed” every diet before (spoiler: you haven’t failed your diets. Your diets failed YOU).

You are NOT alone. I can help, and I cannot wait to chat with you each week. Be sure to subscribe so you don’t miss a single episode.