Welcome to the Strong and Lean at Any Age Podcast! I am Susan Niebergall of Susan Niebergall Fitness, and I specialize in getting people strong and lean, and I want to talk about all things training, nutrition, and mindset at every age 😀💪🏻
In this episode, I talk about coming in under your calories, and when, if at all, it's ok. The answer may surprise you.
I will tell you how this came up for me in a muscle building phase, and the same scenario can happen when in a fat loss phase.
Go grab your coffee, and take a listen.
Enjoy the episode!
And if you want to join us in the Inner Circle, you can get more info. here: sfinnercircle.com
In this episode, Jordan and I answer questions from Instagram that include:
How to Track When Healing from an Eating Disorder
How does a 65 year old woman with a bad knee and arthritis in one hip get fit?
How to do Maintenance
How long should a build phase be?
And a lot more!
If you would like to join us in the Inner Circle, go to sfinnercircle.com. We would love to have you join us!
And be on the lookout for our next Calorie Cycle Challenge in January 2021!
In this episode, I talk to Pam Sherman. Pam is 53 and a coach from California with a passion for helping women become their strongest and healthiest version of themselves.
Pam and I talk about:
Her passion for running and my brief period as a runner
The moment that changed her life
How we can scale down the overwhelm of change
And a lot more
Grab your coffee and let's get started!
You can find Pam here: https://www.theperfectbalance.guru/!!
And if you've been thinking about joining the Inner Circle, you can learn more and join at www.sfinnercircle.com
In this episode, I shoot the breeze with my favorite Unicorn, Jordan Syatt about:
- How to get a hold of stress eating
-Strategies for clients who struggle with being in a calorie deficit
- How Jordan and I met and became partners in the Inner Circle
-How to get rid of the all or nothing mentality
- And a bunch more
-And if you've been thinking about joining us in the Inner Circle, you can learn more about it at: www.sfinnercircle.com
In today's episode, I speak with my good friend Brad Jensen (@thesoberbodybuilder on Instagram). He shares his story of drug abuse, alcohol abuse, hitting rock bottom, and how he turned it all around to help others with their health and wellness goals. His story is one of the most inspiring I've ever heard, and I think you will feel the same
He's the perfect example of Its Never Too Late to change your life. If you are struggling in any aspect of your life whether it's fat loss, building muscle, or anything else, you need to listen to this episode and realize you can change whatever you want.
In this episode, fellow Inner Circle Coach, Jordan Syatt and I answer your questions:
How do people lose more weight when they go from 1200 to 1500 calories?
What are our daily routines and things we never miss
How to know when to stop losing fat and be happy with what you lost?
Is it harder to lose after a certain age?
And a bunch more!
In this episode I speak to the amazing Joelle Samantha of Level Ten Coaching. We talk about our respective education backgrounds, and we hit on PCOS, what it is, what causes it, and what you can do about it, and we also go down the road of metabolic adaptation and what that really means.
This was an amazing episode with an amazing friend. Go grab your coffee and let's get started
In this episode, I speak with my 1:1 client Joe. Joe and I have been working together for the better part of a year. He came to me wanting to lose fat and build some strength and muscle, and he has done (and is still doing) just that. His physical transformation is nothing short of extraordinary, but what may even be more extraordinary, is how much is mindset has shifted.
I asked him to come on and walk us through the last year. The changes he's made, how he thinks differently now, and what's in store for him moving forward.
Greg and Gillian from The Fit and Fabulous Podcast join me as we talk about some of the most common struggles we see people wrestling with and how to overcome them. We also touch upon getting “toned” and what that really means. And we chat about people with substantial weight to lose, and how to keep after it and say motivated
So often when we talk about disordered behaviors or relationships around fitness, we immediately think of binge eating, and rightly so.
In this episode, my favorite Unicorn, and fellow Inner Circle Coach, Jordan Syatt and I talk about disordered behaviors surrounding fitness that are not binge eating related.
Go grab your coffee, put up your feet ,or go for a walk, and take a listen. See if any of these behaviors apply to you and listen to how to help fix them :)
And if you have been thinking about joining us in the Inner Circle, but haven't yet, you can learn more about it at: www.sfinnercircle.com
You might be surprised at what behavior
In this episode, I speak with Instagram follower, Robyn, who reached out to me about how she lost weight with a diagnosis of Hypothyroidism. So often, when you hear hypothyroidism, you think weight loss will be next to impossible, but Robyn is here to show otherwise. Robyn walks us through:
-How she struggled to lose weight
-How she finally lost weight despite having Hypothyroid
-And what the one big factor that changed it all
I can't wait for you to hear Robyn's story. She is an incredible young woman who will inspire you as much as she has inspired me
In this episode I have the pleasure of speaking with Andrew and Kate Bustos. They are trainers from Texas and are an incredible bright light in the online fitness space. We talk about how you can keep fitness and training simple, and how, and how they are making their clients feel safe as they re-open their gym post quarantine . Give them a follow : @bustostraining over on IG for some great content and workout ideas!
In this Episode, Inner Circle Coach and my Spirit Unicorn talk about the importance of maintenance for overall sustainability for fat loss. Maintenance is often viewed as a failure, and we are going to tell you why that is not true and why it might just be the very best thing you could do, especially if you have been struggling with fat loss.
Go grab your coffee. We go deep into maintenance, mindset, and truth and honesty in this episode. Hope you enjoy this episode. If you are in need of structured at hone workouts and a supportive community, join us in the Inner Circle: www.sfinnercircle.com
Kim and I are great friends and love to get together and talk. In today's episode, Kim and talk about our peri menopause experiences and how the symptoms we both had were never talked about as potential menopausal symptoms. Kim share's her journey through it all and gives some great advice if you are struggling. We also talk about something that is happening in households everywhere right now: Mindless/boredom eating, and Kim and I walk you through some strategies you can implement right now to get that under control.
Stacey is my favorite no fuss no muss busy mom who finds the most creative ways to get in some movement. Stacey empowers women to become healthy and strong by un-complicating all things health and fitness for women.
Joe Yoon (aka Joe Therapy on IG) and I talk about the importance of mobility, stability (and the difference between those two), flexibility and stretching. We dive into what we can do for cranky shoulders, knees and hips. If you are looking for Bodyweight or minimal equipment workouts that you can do at home during these unsettling times, go to www.sfinnercircle.com and join us in the Inner Circle
In this episode, Jordan and I speak about how setting dates and timelines for weight loss may not be the best plan. And we talk extensively about how tracking your consistency is as important as anything else.
All too often when we struggle to lose fat we look at the wrong things to "fix" the problem. In this episode I talk about all about the Fat Loss Car: who the driver is, and who the passenger is and why that is even important to know. Hop in the Fat Loss Car and let's talk.
In this episode Jordan and I talk about why we think goal weight x 12 is a great formula for sustainable fat loss., and what is really happening when we hear “I am eating 1000 calories but I’m not losing weight”. We also talk about the role of self efficacy and how important believing in yourself is
My special guest is Mike Niebergall (aka @lilniebs) my 22 year old tuba playing son. Mike has lost almost 50 pounds! We talk about how he did it and how small changes can really add up to substantial change. He is a living breathing example
In this episode I go solo and talk about how the muscle building is going after being away and being sick, and I tie that into an interesting conversation I had with a gym member today and it started one way but ended another
This episode maybe should be called "Check your Bullshit at the Door". Jordan and I talk about the excuses we tell ourselves that are just bullshit., how tracking consistency is as important as anything else and how being honest with the efforts you put in and be open to find areas of improvement . This is the tough move episode that will change everything
Chad and I talk about what what being honest with yourself actually looks like and how that can be the difference maker We also talk about the importance of planning and persevering through tough times. A lot of great takeaways from my work son Chad.
Jordan and I go deep into why it is you know what to do in order to lose weight, but you still don’t do it . We talk at length about sacrifice, being able to go out to eat, the importance of progress photos, and so much more. This episode just might be the kick in the pants you might need.
My client Melissa talks about how she was feeling stuck and frustrated with nutrition in particular, and how her actions weren’t aligning with her goals. She talks about being honest with herself and how she worked through it all.
Jordan and I talk about his 30 Day Big Mac Challenge and what it’s really about (HInt: it’s not about the Big Mac itself), and why he’s doing it. It was also my first time having a Big Mac in probably 40 years!
Inner Circle Member and Coach, Colin Daniels joins me to continue the conversation about menopause he had with Jordan Syatt a while back. We pick up where they left off talking all things menopause, nutrition and training. You can find Colin’s original episode with Jordan here: https://anchor.fm/jordan-syatt/episodes/Menopause-Advice-From-a-Young-White-Guy-e4cel1
The head Unicorn Master and fellow Inner Circle Coach Jordan Syatt is back. He will be a regular guest over here so stay tuned.
In this episode, Jordan and I talk about the #1 thing we each get messaged about the most, binge eating and how it's way more common than we think, what’s really the reason we gain weight as we age, and how our fears keep us from making progress.
In this episode I speak with the amazing owners of SanJose Barbell, Ranbir Sanghera and Aljay Resngit. We talk about the incredible gym culture and community they have created, the power of getting strong and the long term mindset, and how we all share the love of helping people
The women of Decades of Strength: Sam Altieri, Nichole Guerrette, Kim Schlag, Susan Niebergall. We are 4 strong women representing 4 decades of strength: the 20s, 30s, 40s and 50s. In this episode we talk about our own fitness journeys, gym intimidation and how to conquer it.
Dr Matt Clay from the Potomac Family and Sports Chiropractic Center and I talk about: shoulder injuries, how we treated mine, Dry Needling, Training While Injured, and exercises you should be doing right now to keep your shoulders healthy You can find Matt on Instagram :@matthewclay0 and on YouTube: Potomac Family and Sports Chiropractic Follow him for all things movement, rehab and recovery