Biking Wellness

Wondering how to feel good in your body after Thanksgiving weekend without guilt or restriction? In this episode, I'm sharing exactly what I did over Thanksgiving weekend to handle the food, fit in movement, and actually rest - and what you can steal from my experience to feel good heading into December.If you overate on Thanksgiving, ate all the leftovers, or feel like you "should" be doing more with your time off, this episode is for you. I'm breaking down the simple choices I made around movement, food, and rest that helped me feel strong and confident going into the holiday season.I'll walk you through how to fit in movement during the holidays without it feeling like punishment, how to handle holiday food and leftovers without guilt, and why rest isn't lazy (plus how to give yourself permission to actually relax). We'll also talk about simple ways to feel good in December without restriction or starting over in January.This isn't about perfection. It's about small, doable choices that help you feel good in your body all month long. If you're ready to stop white-knuckling your way through the holidays and start enjoying them, I can't wait to share this with you.Check out Lose 6 Pounds in 6 Weeks! If you’re ready to create a plan that actually fits your life — not someone else’s — join Lose 6 Pounds in 6 Weeks. It’s my most personalized coaching program ever, designed to help you stay consistent, feel confident, and make real progress through the holidays with one-on-one support from me. Get the details here!: https://sascycycling.mykajabi.com/lose-6-pounds-biking-in-6-weeks-1 Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Thanksgiving is here, and if you want to actually enjoy your mashed potatoes and gravy this year, this episode is your practical guide to feeling good all weekend long. 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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Ever see a photo or video of yourself and instantly start picking it apart? 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 upFeel confident and grounded in photos, videos, and family gatheringsCreate lasting memories without letting body insecurities hold you backLet’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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

The holidays are busy. Between parties, travel, and endless to-do lists, it’s easy to tell yourself you’ll “start again in January.” 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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Let’s be honest: holiday food is everywhere right now. Between parties, desserts, and “special treats,” it’s easy to fall into the all-or-nothing mindset and tell yourself you’ll just start over in January.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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

The holidays can feel like a whirlwind of candy, parties, and chaos. Between Halloween and New Year’s, it’s easy to tell yourself you’re too busy to start thinking about exercise or weight loss. 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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Let’s be honest, the holidays can feel like a total free-for-all. Between the Halloween candy, skipped workouts, and endless parties, it’s easy to tell ourselves we’ll “start fresh in January.” But what if this year could be different?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/guideHang 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 thought, “I’d love to start biking, but I have no idea where to begin,” this episode is for you.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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Do you want to learn how to LOVE moving your body? Do you find yourself missing out on the FUN of everyday movement? 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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

What if feeling good in your body had nothing to do what it looks like in the mirror…and everything to do with movement?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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Want to ride your bike more but struggle to find the time, energy, or motivation? Uh huh. Me too! In this episode of The Biking Wellness Podcast, I’m sharing four simple, practical tips to help you hop on your bike more often without overthinking it so that you actually have FUN riding.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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

What if food just wasn’t such a struggle anymore? What if you could actually just eat food you like and enjoy it? I used to feel so guilty for eating certain foods. But because I avoided them so much, the second I let myself have them I couldn’t stop. I’d overeat, feel sick, and think, “What’s wrong with me? Why can’t I eat like a normal person?” 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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Do you ever catch yourself standing in front of the mirror, picking apart every little thing you don’t like about your body? I get it. I’ve been there too. But here’s the truth: staring at your reflection and criticizing yourself doesn’t motivate you. It just makes you feel bad.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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

So many women come to me frustrated because they are tracking every calorie, every macro, every point — and still not losing weight. I get it, because I’ve been there too. I did Weight Watchers, MyFitnessPal, even Richard Simmons’ Deal-A-Meal cards, and every single time I ended up tired, hungry, and feeling like a failure when it didn’t work long term.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 hungryWhy not all calories are equal and why women’s bodies respond differentlyHow tracking disconnects you from your hunger and fullness cuesWhy restriction and trying to use willpower almost always backfireWhat to do instead so you can fuel your body, feel energized on your rides, and build habits that actually lastIf 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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Are you finding yourself a little sluggish after summer and ready to feel more energized this fall? In this episode of the Biking Wellness Podcast, Stacy shares the three simple things she is doing right now to eat well, move her body, and get back to feeling strong. You’ll hear about:Why taking a relaxed approach to summer was the best choice for long-term healthThe small adjustments that make a big difference for energy and strengthHow intentional movement helps with stress and consistencyThe role of simple, nourishing food choices in fueling busy daysHow tracking progress can keep you motivated without turning into pressureThis 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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Do you ever catch yourself scrolling social media, staring at a photo, or looking in the mirror and feeling bad? You’re not alone. In this episode we are talking about the sneaky trap of comparison, why it shows up everywhere (from group rides to photos to Strava leaderboards), why it makes you miserable, and most importantly, how to break free from it.We discuss:Why comparison never motivates you, it just keeps you stuckHow we grew up measuring ourselves against othersThe real cost of comparing your body or your progressSimple mindset shifts to focus on what your body can DOPractical tips to stop obsessing over mirrors, photos, and social mediaIf 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/guideHang 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, I share 3 essential tips for how to manage physical setbacks. If you’ve ever faced setbacks like injury, surgery, or illness and wondered how to safely and confidently return to biking, this episode is for you!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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Feeling stuck in your weight loss or fitness journey? You’re not alone, we have all been there. In this motivational episode of the Biking Wellness Podcast, I’m giving you a pep talk to help you break out of a rut and start feeling better in your body today.You’ll learn:Why the “all or nothing” mentality is keeping you stuckHow to make one small change that moves you forward immediatelySimple ways to sneak in more movement without an overwhelming planHow tiny, consistent wins lead to big results over timeIf 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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

I wish I could tell you that riding bikes is enough, but you also NEED to strength train. If you want to keep riding strong (and feeling great) for years to come, this NEEDS to be part of the mix. In this episode of the Biking Wellness Podcast, we’re tackling one of the most resisted (yet most important) habits for women who ride: lifting weights.You’ll hear:Why strength training is especially critical for women as we age What kind of strength training workouts women who bike should doMy personal journey from “please no” to “OK fine, I’ll do it”Practical tips to start small, stay safe, and build consistencyIf 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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness

Are you fueling your body in a way that actually supports your rides and your life off the bike? Are you also making sure to choose foods that you enjoy? 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 betterThe simple daily food planning tip that makes eating so much easierHow your food needs change on active vs. sedentary daysWhat 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 sluggishWhether 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/guideHang out with me on Instagram: https://www.instagram.com/sascycycling/Join the FREE Facebook Community: https://www.facebook.com/groups/bikingwellness