Biking Wellness

Last week I didn't do a single formal workout. I was exhausted from work, not sleeping well, and barely had the energy to get through the day. But I spent a full day spreading mulch, coached my son's baseball team, and walked the dog a few times. When I looked back I realized it was one of my biggest movement weeks in a while. I just didn't see it because none of it felt like a "real" workout.

This week I'm on vacation with more energy and more time, so I made a simple movement plan and posted it on Instagram for accountability. Two completely different weeks. Both count. Both are moving me toward summer feeling good in my body.

In this episode I'm talking about why sustainable weight loss means knowing how to adjust instead of following a perfect plan, why movement matters but NOT because of the calories you burn, and why I'm being honest about the difference between "all movement counts" and avoiding the things you know you need to do.

If you've been beating yourself up because your weeks aren't perfect, you need to hear this.

Come follow me on Instagram and YouTube @sascycycling. I just wrapped up a 14 day challenge sharing everything I stopped doing to lose 50 pounds and I've got more fun stuff coming. Send me a DM and say hi!

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

I've been doing a 14 day challenge on Instagram and YouTube where every day I share one thing I stopped doing to lose 50 pounds. We're eight days in and the response has been amazing, so I wanted to bring you into what I've been sharing so far.

In this episode I'm walking you through all eight things I've covered, from counting calories to cheat days to hiding McDonald's bags so nobody would know I went through the drive-thru. I'm also sharing the story of the moment I decided to lose weight for the last time, and why I knew I had to do everything differently this time.

If you've ever felt like you're not the kind of person who can lose weight, I think you're going to hear yourself in at least a few of these. And we've still got six more days coming so follow me on Instagram and YouTube @sascycycling to catch the rest.

Share this episode with a friend who needs to hear that there's nothing wrong with her. The rules were wrong, not her.

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

If you overate this weekend and your brain is telling you that you need to restrict, skip meals, or do an extra hard workout to make up for it, this episode is for you. Because what you do RIGHT NOW matters so much more than what happened over the weekend.

I'm sharing exactly what I ate this Easter weekend (it involved three desserts, a Reese's egg, and a ham sandwich on a biscuit at 7 PM), what the scale said the next morning, and why I'm letting it mean absolutely nothing. I'm also talking about what I learned from my 30-day Instagram scale challenge back in January that completely changed how I think about weekends, overeating, and the number on the scale.

This episode is about breaking the cycle of overeating, feeling guilty, restricting, and starting over on Monday. Because the overeating was never actually the problem. It was what we made it mean about ourselves. And once you understand that, everything changes.

If you're interested in working with me one on one, I have just a few spots open right now. Email me at [email protected] or DM me on Instagram @sascycycling with the word INTERESTED and let's chat.

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

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

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

Summer is about 12 weeks away and I know what you're probably thinking. You're thinking about bathing suits and shorts and sleeveless tops and whether you're going to feel confident in your body. But I want to ask you a totally different question: how do you want to FEEL this summer?

In this episode I'm sharing why that one question changed everything for me, including a hike I took this week that reminded me exactly how I want to feel in my body all summer long. I'm also being honest about why I missed last week's episode (spoiler: the response from the Spring Weight Loss Kickoff Challenge was incredible and I was busy pouring into my new coaching clients).

If you've been stuck thinking about what you want to look like instead of how you want to feel, this episode is going to flip that for you. And I'm giving you one simple thing to do this week that will get you moving in the right direction.

If you're interested in working with me one on one, email me at [email protected] or DM me on Instagram @sascycycling with the word INTERESTED and let's chat!

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

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

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

We are right in the middle of the Spring Weight Loss Kickoff Challenge and it has been SO good. Women are showing up, sharing what they're going through, and having real breakthroughs about why weight loss hasn't been working for them. And if you didn't sign up or you're a couple days behind, this episode is going to catch you up so you can jump right in with us.

On Day 1 we talked about three things we've all been told about weight loss that just aren't true, and the responses from the women in the challenge were incredible. From calorie tracking apps that take the joy out of eating to the "calories in, calories out" advice that doesn't account for what's actually happening in our bodies during menopause, everyone just exhaled with relief knowing it's not their fault these things haven't worked.

On Day 2 we got into what actually DOES work for weight loss, and it's simpler than you think. Plus I'm giving you a sneak peek at what's coming on Day 3 because you are not going to want to miss it.

It is not too late to join us. Sign up for free at sascy.com/challenge and catch up in about ten minutes. If the challenge has already ended by the time you're hearing this, head to sascy.com/challenge anyway and get on the waitlist for the next one.

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

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

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

Feeling defeated because January didn't go as planned? Thinking ahead to summer and wanting to feel more confident in your body? Worried that gaining weight over winter means it'll be harder to get back into your active spring body? You're not alone, and spring is actually the PERFECT time to start losing weight.

In this episode, I'm sharing why spring gives you everything you need to finally make weight loss stick: fresh start energy without the January pressure, nicer weather that makes movement feel good again, and the perfect 10 to 12 week timeline to see real results before summer. If you've been waiting for the right time to start, this is it.

Plus, I'm inviting you to join my completely FREE 5-day Spring Weight Loss Kickoff Challenge starting March 16th where we'll build a simple weight loss plan that actually works for YOUR life. No dieting, counting calories/carbs/marcros or ANY of that nonsense. Just real progress.

Grab a friend and let's make this the spring that everything changes. Sign up today at sascy.com/challenge

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/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 eating better. You're moving your body. You're doing all the things. And the scale won't budge. Or worse, it's going UP.

Here's what you need to know: the scale doesn't just measure fat. It measures water, muscle, food in your stomach, swelling, and hormones. So when the scale goes up, it doesn't always mean you gained fat.

I just finished weighing myself every single day for 30 days and saw patterns. The scale went up after workouts because my muscles were holding water. It went up on Mondays because of salt and water retention. Understanding these patterns changed everything.

In this episode I'm breaking down why the scale doesn't always show your real progress and what to do when it feels stuck. I'm talking about all the things that affect the scale that have nothing to do with fat loss. Why what worked before doesn't work the same way as you get older (hello perimenopause and menopause!). The non-scale factors that actually matter. How long to keep going before you change something. And, what to actually do when the scale won't move.

You might be overeating healthy food. You might be underfeeding your workouts while trying to lose weight. Your body might just need more time. Or your current weight might be exactly where you need to be right now.

The scale isn't the enemy. But it's not telling you the whole truth either.

Did you know that I offer individual weight loss coaching? If you want personalized, one to one support creating a plan that actually works for your body and your life, email [email protected] or DM @sascycycling on Instagram with the word INTERESTED so that we can chat about what will work best for you!

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

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

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

Tired of tracking every single calorie? Done with Weight Watchers, MyFitnessPal, and Noom? You're not alone. And here's what the influencers and experts won't tell you: you don't actually need to track your macros and calories to lose weight successfully.

I lost 50 pounds in 2020 without tracking a single thing. That was six years ago. I'm now in full blown perimenopause and I haven't gained the weight back. And I still don't track anything.

In this episode I'm sharing exactly how I did it and how you can lose weight without calorie counting apps or food tracking. Because here's the problem: tracking disconnects you from your body. It keeps you from eating when you're hungry and stopping when you're satisfied. It teaches you to restrict and creates a good food bad food mentality that's impossible to sustain.

So what do you do instead? You plan. Five minutes every morning. You eliminate decision fatigue by eating the same breakfast and lunch. You fuel your workouts properly without restricting on active days. You follow your hunger cues. And you test and find out what actually works for YOUR body.

We're covering why Weight Watchers and calorie counting apps don't work long term, the simple five minute morning meal planning system that replaces tracking, how to eliminate decision fatigue around food, how to fuel your bike rides and workouts when you're trying to lose weight, and why eating when you're hungry and stopping when you're satisfied is more effective than any app.

This is for women over 40 who are done with restrictive diets and ready for a sustainable weight loss approach that doesn't require micromanaging your life in an app.

If you want personalized support creating a plan that actually works for your body and your life, email [email protected] or DM @sascycycling on Instagram with the word INTERESTED so that we can chat about what will work best for you!

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

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

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

February is hard. The January motivation is gone, it's freezing cold, and you're stuck somewhere between "I already failed at my goals" and "spring feels so far away."

But here's what I need you to know: spring is six weeks away. And your spring self, the one that will bike, hike, walk, and move, is being built right now. In these small, unglamorous February moments. In five-minute wins.

In this episode I'm giving you a menu of simple, doable five-minute habits you can start today to build real momentum. And here's the rule: pick the one that feels too easy. The one that feels like it's not enough. Because that's exactly the right place to start.

We're covering five-minute movement ideas for when it's too cold to go outside, five minutes of meal planning that can change your entire day, how drinking more water can be your one focus this week, eating when you're hungry and stopping when you're satisfied, and going to bed just five minutes earlier to start building better sleep habits.

This isn't about being perfect. It's about being persistent. And it starts with five minutes.

If you want help creating your own five-minute reset plan, I have a couple of one on one coaching slots available this week. Email [email protected] or DM @sascycycling on Instagram with the word INTERESTED and we can chat about what will work best for you.

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