Biking Wellness

Have you ever had a really hard day, and then found yourself standing in front of the fridge that night, not even hungry, just looking for a little something? And you weren't thinking about your feelings at all. You were just thinking, you know what, I have EARNED this today.

In this episode I'm talking about why you eat when you're not hungry, and why it almost never has anything to do with the food. You need something. Some comfort, some quiet, five minutes where nobody wants anything from you. And food is fast, and food is right there. It works for about four minutes, and then the thing you actually needed is still sitting there untouched. I'm sharing my own really hard week, including the night I took my dog out into the woods instead of getting the ice cream, and I'm being honest about the times I still eat over things too.

Want a simple place to start? Grab my totally free guide with the six secrets I'm using to lose 10 pounds in my real, messy life. You just pick the one that feels the most doable to you and start right there. www.sascy.com/secrets

And I'll be honest with you. Asking yourself what you actually need is the right question, but you're going to be asking it at nine at night when you're completely depleted. You also have to have something else to reach for, and that takes time to build. That is exactly what I help my clients do, without an ounce of beating themselves up. If you'd like to talk about working together one on one, just send me the word INTERESTED via email at [email protected].

Grab my FREE guide: www.sascy.com/secrets

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

Find me on YouTube: https://www.youtube.com/@sascycycling

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

Work with me 1:1: email [email protected] or DM @sascycycling the word INTERESTED

Do you eat food you don't even want? The crunchy bits off the pan while you're cleaning up. The last few bites on your plate that you weren't really tasting anymore. The cookie somebody brought over that you weren't hungry for. If you're a woman in perimenopause or menopause who knows, deep down, that you eat more than you need, and always have, this episode is for you.

This is the kind of overeating that never looks like overeating. Not the whole pizza. Not Thanksgiving. It's the small, quiet, forgettable food you didn't want, didn't need, and won't even remember eating by tonight. We get into why this is almost never about hunger and almost always about whatever happens to be in front of you, and why your body used to let all of it slide and suddenly doesn't. I'm sharing my own real examples too, including the dinner I ate twice and the millionaire shortbread bar I stopped eating halfway through.

Want a simple place to start? Grab my totally free guide, The Secrets I'm Using to Lose 10 Pounds This Summer, Even on My Busiest Days. Six simple things and you just pick the one that feels the most doable. And it is not too late, these work in whatever season you're in right now. www.sascy.com/secrets

Here's the honest part, though. Noticing this stuff is not the same as changing it. These moments are fast, they happen when you're running on empty at the end of a long day, and nobody catches their own patterns in real time by themselves. That's exactly what I help my clients do, week after week, without an ounce of beating themselves up. If you'd like to talk about working together one on one, just send me the word INTERESTED at [email protected] or DM me on instagram @SascyCycling.

Grab my FREE guide, "The Secrets I'm Using to Lose 10 Pounds This Summer": www.sascy.com/secrets

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

Find me on YouTube: https://www.youtube.com/@sascycycling

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

Work with me 1:1: email [email protected] or DM @sascycycling the word INTERESTED

Are you looking at your fall calendar and already worried you're about to lose every bit of progress you made this summer? Maybe you finally got into a rhythm with your walks or your bike rides, and now the schedule is filling back in and you cannot find that time anywhere. Or maybe you're dreading what the scale is going to say after a summer of vacations, pool days, and cookouts. If losing weight in the fall feels like it's going to be harder than it was all summer, this episode is going to surprise you.

In this episode I'm walking you through why a busier fall schedule is actually set up to work in your favor. We're talking about why summer quietly leads to eating more even when you're eating well, how structure takes decisions off your plate instead of taking your freedom away, and why deciding your breakfast and lunch defaults right now matters more than any workout you can't find time for. Then we get into how to keep your movement going when your day gets full, by looking for the windows you already have instead of hunting for an hour that isn't there. I'm also sharing exactly where I'm at on day 30 of losing 10 pounds this summer, including what the number on my scale absolutely does not show.

If you want a simple, doable place to start, grab my totally free guide, The Secrets I'm Using to Lose 10 Pounds This Summer, Even on My Busiest Days. It's six simple things and you just pick the one that feels the most doable to you. And listen, it is not too late. These work in September, they work in January, they work any season you're in. Get it free at www.sascy.com/secrets.

And if you're ready to stop figuring this out by yourself and want help building habits that actually fit YOUR real life, without an ounce of beating yourself up, I'd love to talk with you about coaching. Just send me the word INTERESTED and we'll have a conversation.

• Grab my FREE guide, "The Secrets I'm Using to Lose 10 Pounds This Summer": www.sascy.com/secrets
• Hang out with me on Instagram: https://www.instagram.com/sascycycling/
• Find me on YouTube: https://www.youtube.com/@sascycycling
• Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness
• Work with me 1:1: email [email protected] or DM @sascycycling the word INTERESTED

Are you doing all the things that used to take the weight off, no problem, and your body is just not responding the way it used to? And everywhere you turn, you hear the same thing. It's your hormones. It's your age. Your metabolism has slowed to a crawl. My friend, that message leaves you feeling completely powerless, like your body is giving up on you and there is nothing you can do. So today I want to talk about the part that actually puts you back in control.

Because it is not just your hormones. In this episode I'm getting really honest, and really gentle, about what changes for us in perimenopause and menopause. Yes, your body is different now. But here's what that actually means: your metabolism used to run fast enough to let some small habits slide, and now it doesn't. That is not bad news. That is a habit you can work with. I walk you through the one that trips most of us up, the difference between eating until you've had enough and eating just past enough, and why that subtle little bit, meal after meal, is where so many of us are quietly gaining. I also get real about my own week, hot dogs and soft serve and a scale that isn't budging, and why I'm completely at peace with it.

If you want a doable place to start, my free guide is six simple things and you only pick ONE. And it is never too late, these work any time of year. Grab it free at sascy.com/secrets.

And if you want someone in it with you, helping you interrupt those subtle patterns without an ounce of beating yourself up, I'd love to talk. I have a limited number of one on one coaching spots. Send me the word INTERESTED as a DM on Instagram @sascycycling or in an email to [email protected], and we can chat!

Grab my FREE guide, "The Secrets I'm Using to Lose 10 Pounds This Summer": www.sascy.com/secrets

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

Find me on YouTube: https://www.youtube.com/@sascycycling

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

Work with me 1:1: email [email protected] or DM @sascycycling the word INTERESTED

Do you believe that in order to lose weight, you have to hate your body first? Most of us do, even if we've never said it out loud. We think we have to be disgusted enough, unhappy enough, at war with ourselves enough, to finally change. And then we're told that if we really loved ourselves, we wouldn't want to change at all. So we're stuck between two impossible options. My friend, both of them are wrong.

In this episode I'm talking about the lie so many of us have carried for years, that you have to choose between appreciating your body and wanting to lose weight. I spent decades at war with mine, sure that if I could just hate it enough, I'd finally whip it into shape. And all that ever got me was more misery and the same weight. Because you cannot hate yourself into a body you love. It never lasts. I'll share the moment this week, looking at some photos from a day out with my son, when I realized I could feel genuinely good in my body AND still want to lose these 10 pounds, at the very same time. Because appreciating your body isn't the reward you get at the finish line. It's the starting line. It's the thing that finally makes the change stick.

If you're ready to take care of your body instead of punishing it, my free guide is built on exactly that. It's called The Secrets I'm Using to Lose 10 Pounds This Summer (Even on My Busiest Days). Six simple things, every one of them from a place of care. Grab it free at sascy.com/secrets.

And if you've spent years at war with your body and don't even know how to start doing this from a kinder place, that's so much of what I help women do. I have a limited number of one on one coaching spots this summer. Send me the word INTERESTED as a DM on Instagram @sascycycling or in an email to [email protected], and we can chat!

Grab my FREE guide, "The Secrets I'm Using to Lose 10 Pounds This Summer": www.sascy.com/secrets

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

Find me on YouTube: https://www.youtube.com/@sascycycling

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

Work with me 1:1: email [email protected] or DM @sascycycling the word INTERESTED

Have you ever had a great stretch going, and then life got busy, and instead of scaling back you just stopped completely? And then getting started again felt so hard that days turned into weeks turned into "I'll start over Monday"? My friend, that cycle is exactly what we're breaking today.

I was hiking up a big hill this week, struggling, really wanting to stop. And I remembered something I've learned the hard way on my bike: stopping on a hill is the worst thing you can do, because starting again from a dead stop is so much harder than just slowing down. In this episode I'm sharing why that one idea is the difference between the women who lose the weight and keep it off and the women who spend years starting over. We're talking about the third option nobody offers you, slowing down instead of quitting, so you never have to start all the way over again. Plus why STARTING is the hardest part of all of it, and the little trick that got me from a five minute bike ride I didn't want to do to twenty five minutes I was proud of.

If today's episode hits home, my free guide is built on this exact idea. It's called The Secrets I'm Using to Lose 10 Pounds This Summer (Even on My Busiest Days). Six simple things, and you only pick ONE to start. That's your slow-down-don't-stop, right there on paper. Grab it free at sascy.com/secrets.

And if you're ready to build the version of this that fits YOUR real life, I'd love to talk. I have a limited number of one on one coaching spots this summer. Send me the word INTERESTED as a DM on Instagram @sascycycling or in an email to [email protected], and we can chat!

Grab my FREE guide, "The Secrets I'm Using to Lose 10 Pounds This Summer": www.sascy.com/secrets

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

Find me on YouTube: https://www.youtube.com/@sascycycling

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

Work with me 1:1: email [email protected] or DM @sascycycling the word INTERESTED

Is there something your body used to be able to do that it just cannot do as easily anymore? A flight of stairs. Keeping up on a walk. A hike you have done a hundred times. That happened to me a few days ago, and I had to stop and catch my breath on a trail that used to be my EASY one. And my friend, it turned out to be the best thing that has happened to my weight loss this summer.

In this episode I'm talking about why movement is the real key to losing weight, and why it has nothing to do with burning calories or earning your food. Because if movement has always been the price you pay for eating, of course it never sticks. Nobody sticks with a punishment. I'm sharing how to find your real reason to move, the one that actually holds you when a number on the scale never could. Plus how I fit movement into a completely full life these past two weeks, the five minute bike ride that turned into twenty five, the sixteen rainy minutes I almost skipped, and why I took a rest day on purpose. And I'm getting honest about the fact that my scale has been flat for two weeks and I am not worried one bit.

If you're ready to start, grab my free guide, The Secrets I'm Using to Lose 10 Pounds This Summer (Even on My Busiest Days). Six simple, doable things I'm using right now, no diet and no rules and restriction. Pick ONE and start there. It's free at sascy.com/secrets.

And if you're ready to build the version of this that fits YOUR body, YOUR schedule, and YOUR real life, I'd love to talk. I have a limited number of one on one coaching spots this summer. Send me the word INTERESTED as a DM on Instagram @sascycycling or in an email to [email protected], and we can chat!

Grab my FREE guide, "The Secrets I'm Using to Lose 10 Pounds This Summer": www.sascy.com/secrets

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

Find me on YouTube: https://www.youtube.com/@sascycycling

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

Work with me 1:1: email [email protected] or DM @sascycycling the word INTERESTED

Have you ever had a good week, a week where you moved your body and didn't overdo it and felt kind of proud of yourself, only to step on the scale and watch the number go UP? It is one of the most discouraging things in the world, and it is exactly where I found myself this week. The scale is up more than I've seen it all year. And here's the wild part: I actually ate less than the week before. But I am not worried about it one bit, and by the end of this episode, I don't want you to be either.

In this episode I'm getting real about what's actually going on with my body right now, two unusual weekends back to back, a whole lot of salt, my period, and the new hormones I'm working on as I move through perimenopause. Because so many of the women I work with tell me the same thing: that everything that used to work just doesn't work anymore now that they're in perimenopause or menopause, and they think THEY are the problem. My friend, you are not the problem. I'm talking about why the scale going up is not proof that you messed up or that there's something wrong with you, why it's just information, and how getting curious instead of frustrated changes everything. And I'm sharing a little banana chocolate chip muffin story that will show you exactly how to have the food you love, when you actually want it, instead of eating it just because it's there.

But here's what I am MOST excited about. I just created a brand new, completely free guide called The Secrets I'm Using to Lose 10 Pounds This Summer (Even on My Busiest Days). Inside, I walk you through six simple, doable, real-life things I'm using right now, no diet, no rules and restriction, just small shifts you can actually live with, each with one tiny thing you can try that same day. And you do not have to do all six. You pick the ONE that feels doable and you start there. Go grab it for free at sascy.com/secrets.

And if you're ready to build the version of all of this that fits YOUR body, YOUR schedule, and YOUR life, I'd love to talk. I have a limited number of one on one coaching spots this summer. Send me the word INTERESTED as a DM on Instagram @sascycycling or in an email to [email protected], and we can chat!

Grab my brand new FREE guide, "The Secrets I'm Using to Lose 10 Pounds This Summer": www.sascy.com/secrets

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

Find me on YouTube: https://www.youtube.com/@sascycycling

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

Work with me 1:1: email [email protected] or DM @sascycycling the word INTERESTED

If you're coming out of this holiday weekend feeling like you undid all your progress, the scale is up, and you're this close to just giving up on the whole thing, this episode is for you. Because I just had a weekend exactly like that. Three BBQs, a cream puff I wasn't even hungry for, my scale up a few pounds. And I am completely unbothered. I want you to be able to feel that way too.

In this episode I'm getting really honest about who I used to be. Because if I'd had a weekend like this before I lost my weight, I would not have gotten on that scale. I would have told myself I blew it, that I'd never be disciplined enough, that I loved food too much to ever get this right. And I would have given up, until I got so disgusted with myself that I'd swing all the way into rules and restriction and start the whole painful cycle over again. If that is where you are right now, my friend, I see you. There is nothing wrong with you.

I'm also sharing what I do now instead, walking you through my actual weekend, why the scale being up is just information, and how I balance without a single ounce of drama. And I'm telling you something I've never said out loud on this show before: I want to lose ten pounds this summer, I'm leaning into my health on purpose, and I want to bring you along with me while I do it.

If you want someone in your corner as we head into the best part of summer, I'd love to talk. Send me the word INTERESTED as a DM on Instagram @sascycycling or in an email to [email protected], no pressure, just a conversation.

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

Find me on YouTube: https://www.youtube.com/@sascycycling

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

Work with me 1:1: email [email protected] or DM @sascycycling the word INTERESTED Get the Show Notes for this episode:

If you've got a holiday weekend or a summer vacation coming up and you're already stressing about the food, the BBQs, the drinks, and how much "damage control" you'll have to do afterward, this episode is for you. Because I just got back from vacation myself, the scale is up a little, and I am completely unbothered. And I want you to feel exactly that same way heading into your weekend.

In this episode I'm sharing why the holiday weekend was never actually the problem, and how all the stress and guilt we wrap around it is the only thing that ever hurt our progress. I'm talking about the huge shift in how I handle vacations now compared to the old days when I'd stress for a week beforehand and try to earn my food. And I'm getting real about the scale, why the number being up after a trip is just information and not a verdict on you, and how I went from hiding from the scale on Mondays to stepping on it with total curiosity instead of dread. You did not undo everything in one weekend, my friend. I promise.

If you want someone in your corner as you head into the best part of summer, I'd love to talk. Send me the word INTERESTED as a DM on Instagram @sascycycling or in an email to [email protected] so 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/

Find me on YouTube: https://www.youtube.com/@sascycycling

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

Work with me 1:1: email [email protected] or DM @sascycycling the word INTERESTED