Did you start January strong with all the motivation and now it's February and you're exhausted? The New Year's energy is gone and you're wondering if you're already failing at your weight loss goals? You're not.. You just need a plan for when motivation fades.

In this episode, I'm giving you a February reality check. Because here's what happens: we make plans for the perfect version of ourselves in January, but we don't make a plan for when life gets hard. When we're tired. When it's freezing cold and we can't get outside. When all we want is comfort food and the couch.

So what do you do when all the cards are stacked against you? You figure out your minimum baseline. The one, two, three things you can do on your worst days to keep moving forward. Not perfectly, but forward. Because something is always better than nothing.

I'm sharing why you need two plans, how to figure out your minimum baseline, and the difference between being persistent versus being consistent. Spoiler: the only difference between someone who loses weight and someone who doesn't is that the person who loses weight doesn't give up. They just keep starting again.

If you need help creating a plan that actually fits YOUR life, I have a couple one on one coaching slots available. Email [email protected] or DM @sascycycling on Instagram with the word INTERESTED and we can chat about what will work best for you.

February is hard. But you don't have to give up. You just have to keep going.

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

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

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

Lying awake at 3 AM staring at the ceiling? Waking up at 4 and can't get back to sleep? Welcome to perimenopause and menopause, where sleep suddenly becomes this impossible thing your body used to do without thinking.

I get it. Sleep used to come so easily to me. And then perimenopause hit and suddenly I'm having the most vivid, crazy dreams, or I'm just awake for no reason wondering what is happening to my body.

So in this episode, I'm sharing what's actually working for me right now to get better sleep during perimenopause. These are my down and dirty tips for when your body seems to be working against you. We're talking cheap drugstore earplugs, the Oura ring that's been a game changer, wind down routines that actually work, and my experience with hormone replacement therapy and working with a menopause consultant.

But first, let's talk about why this matters so much for weight loss. Because when you don't get enough sleep, your body actually produces more hunger hormones. You're not lacking willpower. Your brain is literally getting messages that you're hungry. Plus, when you're exhausted, you have zero energy to move your body. Sleep is one of the most important factors in weight loss for women over 40, and nobody talks about it enough.

I'm covering eight practical strategies you can start using tonight, including what to eat and what not to eat before bed, supplement timing with creatine, why consistency matters more than perfection, and what to do when nothing seems to work. Because here's what I've learned the further I get into perimenopause: what used to work doesn't always work anymore. Not just with sleep, but with weight loss too. The key is to test, be patient, and find what works for YOUR body.

Whether you're in perimenopause, menopause, or just struggling to get enough sleep as a woman over 40, this episode will help you figure out your own sleep solution. Better sleep is possible. You just need to find what works for you.

Now, if you're listening in real time, I have just a couple one-on-one coaching slots available this week.

We'll work together to figure out what works for YOUR body and YOUR life. I'll create a personalized plan for you that fits your schedule and your goals. You'll get weekly check-ins with me, daily text and email support, and someone in your corner helping you figure this all out for 30 days.

Email [email protected] or DM @sascycycling on Instagram with the word INTERESTED if you want one on one coaching to figure out what works for your body and your life.

If this episode helped you, I would love it if you could share it with a friend who's also struggling with sleep during perimenopause or menopause.

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

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

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

Standing in your kitchen at 5 PM with absolutely no idea what to eat for dinner. You're exhausted. You've made a million decisions today. And now you have to figure out what to make that will actually fuel your body without derailing your weight loss goals.

My friend, I have been there. And today I'm sharing my simplest meal planning strategies when you have zero ideas, zero time, and zero energy to figure it out.

In this episode, I'm walking you through exactly how I plan my meals for the week in a way that actually works. I'm sharing the story of a friend who struggled on a group bike ride because all she ate was a salad for lunch, and why we need carbs to fuel our movement. I'm telling you about the time my husband caught me using ChatGPT to plan our dinners and looked at me like I'd lost my mind. And I'm giving you permission to ask for help, because you don't have to do this all by yourself.

We're covering how to plan your meals around your movement schedule, how to use a running list of go to meals strategically with leftovers, why eating the same breakfast and lunch all week can simplify your life, and the simple template I use when I'm truly stuck.

Whether you're meal planning for yourself or for your whole family, this episode will help you stop overthinking it and start fueling your body in a way that supports your weight loss and your movement.

And if you're thinking this all sounds great but you still don't know what works for YOUR body and YOUR life, I'm opening just 3 spots for one on one coaching with me this week. I'll create a personalized meal plan for you, give you weekly check ins, and support you every single day by email/text for 30 days.

Email me at [email protected] or DM me on Instagram @sascycycling with the word INTERESTED to grab one of those 3 spots before they're gone.

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

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

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

I'm eight days into weighing myself every single day and sharing my raw, unfiltered thoughts about the number on Instagram. And let me tell you, this has brought up SO much stuff. Shame, comparison, anxiety about the weekend, thoughts I didn't even know I still had.

But here's what I'm realizing: it's not the NUMBER that's the problem. It's what we MAKE that number mean about us.

In this episode, I'm pulling back the curtain on what's come up for me in the first eight days of this challenge. I'm sharing the actual thoughts that have popped into my head when the scale doesn't cooperate, when it brings up shame and comparison, and when I'm anxious about "blowing it" on the weekends. And I'm giving you the exact tools I'm using to manage my brain about the scale so you can use them too.

We're covering what to do when you think you're doing everything right and the scale doesn't cooperate, how to handle shame and comparison when you step on the scale, what to do when you're anxious about weekends or events, and the most important question: can YOU weigh yourself without making it mean something about you?

Whether you weigh yourself every day, once a week, or never, this episode is for you. Because even if you never step on a scale, these tools will help you manage your thoughts about your body, your progress, and yourself.

I want to hear from YOU. What's your relationship with the scale like? Does it mess with your head? Do you avoid it? Email me at [email protected] or send me a DM on Instagram. I'm reading everything, and I want to help.

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

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

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

You know what to do. You've set the goal. You're motivated. But then week two hits, motivation fades, life gets busy, and you give up. Sound familiar?

In this episode, I'm sharing two very personal stories from my own life. One where I lost 50 pounds completely alone (and why it was SO much harder than it needed to be), and one where I hired a personal trainer for strength training (and everything changed).

The difference? Support.

I'll walk you through what happened when I kept my weight loss journey a secret, why I was terrified to ask for help, and how trying to figure it all out on my own made everything take longer and feel harder. Then I'll share what shifted when I finally decided to do things differently with strength training and got the support I needed.

Here's the truth: Knowing what to do isn't the hard part. The hard part is doing it when you're tired, staying on track when life gets crazy, not giving up when you mess up, and keeping it going when motivation fades. That's where support makes all the difference.

If you're tired of doing this alone and ready for someone in your corner who won't let you quit, I have a few spots opening for 90-day individual coaching. Email me at [email protected] with the word INTERESTED and let's talk about whether this is a good fit for you.

You don't have to figure this out alone. You don't have to keep starting over.

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

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

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

Did you know the second Friday of January is called National Quitter's Day? By mid-January, most people have already abandoned their New Year's resolutions.

But what if this year was different?

Today I'm sharing the exact 5-step framework I used to lose 50 pounds and keep it off, and how you can use it to set goals that actually STICK.

You'll learn how to get clear on what you ACTUALLY want (not what you "should" want), why you need ONE priority (not ten), the small doable actions that work better than massive overhauls, what to do when life gets crazy and you can't do everything, and the mindset shift that keeps you going when you mess up.

I'm also sharing what I'm hearing from women in my current challenge: goals like incorporating 2 strength workouts a week, doing a pull-up by the end of the year, drinking 80 oz of water daily, and one woman who realized she doesn't just want to lose weight. She wants to be stronger and faster on her bike so she can go backpacking this summer.

If you're tired of quitting by February, this episode gives you a plan that works.

And listen, if you're hearing this in real time, I'm running a FREE 5-day January Jumpstart Challenge right now. Head to www.sascy.com/challenge to join us or get on the waitlist for the next one.

Sign up for the January Jumpstart Challenge! www.sascy.com/challenge

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

Hang 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/guide

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

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

The bathrooms backed up at work this week. I cried to my mom on Friday. I'm waking up at 4 AM. Christmas cards aren't sent. Presents aren't wrapped. Everyone is tapped out right now, and I am right there with you.

So today I'm sharing exactly what's working for me RIGHT NOW to get through when I'm running on empty. The real strategies I'm using this week, not theory or perfect advice.

You'll learn the mindset shift that stopped me from spiraling after my cry session, why I'm giving myself permission to run on ibuprofen and caffeine without shame, how I'm still moving my body even when exhausted (my "sad bike path walk" counts), and my sleep strategy that's working even with 4 AM wake-ups.

I'm sharing what I actually did this week: skipping a meeting to be in my jammies by 9 PM, asking "What CAN I do?" instead of spiraling, and getting to bed early even though I know I'll wake up at 4.

If you're feeling overwhelmed right now, these strategies are helping me stay steady, and they'll help you too.

And listen, I know you're just trying to survive the next few days. But come January 5th, I want you in my FREE January Jumpstart Challenge. We're starting January 5th (not January 1st, who's ready for that?) when you're actually ready to make your health and wellness a priority for 2026. Head to www.sascy.com/challenge to sign up. Let's make 2026 different together.

Sign up for the January Jumpstart Challenge! www.sascy.com/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

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-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

You told yourself you'd just have a little something after dinner. An hour later, you've demolished half a bag of chips, three cookies, and you don't even remember tasting any of it. Now you're sitting there thinking, "Why can't I just stop? What is wrong with me?"

Here's the truth: Nothing is wrong with you. Overeating isn't a character flaw or a sign that you lack willpower. It's just a pattern, and patterns can be changed.

In this episode, I'm pulling back the curtain on my own struggles with overeating and giving you the exact strategies I use to prevent it before it happens, stop it while it's happening, and most importantly, how to move forward after without spiraling into shame.

You'll learn the #1 thing to do BEFORE overeating happens, how to actually stop mid-overeat without finishing the whole bag "because you already started," what to do the next day after you've overeaten, and why identifying your overeating triggers is the key to breaking the cycle for good.

I'm sharing three vulnerable stories from my own life, including the times I'd eat half a bag of Doritos in my car after stressful workdays, the game nights where I'd graze while cooking and end up uncomfortably full, and the hardest one: standing at the pantry after putting my toddler to bed, trying to fill an emotional void with food.

If you've ever felt out of control around food, this episode is your permission slip to be kind to yourself and your roadmap to actually change the pattern.

Check out Lose 6 Pounds in 6 Weeks! If you’re ready to create a plan that actually fits your life — not someone else’s — join Lose 6 Pounds in 6 Weeks. It’s my most personalized coaching program ever, designed to help you stay consistent, feel confident, and make real progress through the holidays with one-on-one support from me. Get the details here!: https://sascycycling.mykajabi.com/lose-6-pounds-biking-in-6-weeks-1 

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

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

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