
The Strong and Lean at Any Age Podcast
By Susan Niebergall
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 đđȘđ»

The Truth About Body Recomp, Training for Hypertrophy vs. Strength, What are we the most proud of from 2022, How we started all of this with Jordan Syatt
In this episode, Jordan and I answer your Questions from Instagram:
How long should you be in a bulking/muscle building phase?
Cold Plunges - Hype or True Health Benefits
Body Recomp - Everything you need to know
Hypertrophy vs. strength
What are we the most proud of from 2022?
Supplements
How we started all of this
And More!
If you want to join us in the Inner Circle, you can do so here: Â sfinnercircle.com
59:15
February 01, 2023

Training the Older Adult with Robert Linkul
In this episode, I speak with Robert Linkul from Training the Older Adult and we have an amazing conversation about  training as we age.  We cover:
Sarcopenia and what to do about it
Movement Patterns that every single person should be training
How to train balance
Tips for strong Hips
And a Lot more!
You can find Robert:
IG: @robertlinkul
YouTube: Robert Linkul
Facebook: Robert Linkul
Website: Â Trainingtheolderadult.com (tons of resources there)
And if you would like to join the Inner Circle, you can do so here: Â sfinnercircle.com
01:01:54
January 12, 2023

How to Overcome Your Inner Critic, Overtraining, "I can only lose fat on 1100 calories", and our "Plans" for the Holidays, with Jordan Syatt
In this episode, Jordan and I answer your questions from Instagram. Â Today we cover:
How to increase intensity with limited weights
Noom
What is overtraining and how do you know if this is you?
When it feels like dropping calories to 1100 is the only thing that works
Training with Hip Pain
Our plan for the holidays
Fave Fitness topics from the year
And more!
If you want to join us in the Inner Circle, you can do so here: Â sfinnercircle.com
58:34
January 02, 2023

Consistency vs. Rigidity, Real Talk About Motivation, Why People Struggle with Nutrition, Does Strength and Cardio Change During Maintenance, and more with Jordan Syatt
In this episode, Jordan and I answer your questions from Instagram, including:
Why People Struggle with Nutrition
Consistency vs. Rigidity
Motivation
Does Strength Training and Cardio Change During Maintenance?
How Often Should You Lift to Just Maintain Muscle
And A LOT more!
If you want to join us in the Inner Circle, you can do so here: Â sfinnercircle.com
52:42
November 30, 2022

Bulk/cut vs. Maintenance, The Worst Part About Working Together, BCAA and Creatine Pros and Cons, Jiu Jitsu and More with Jordan Syatt
In this episode, Jordan and I answer your questions from Instagram. Â We cover:
The difference between doing a Bulk/Cut Phase and Re-comping in Maintenance
How to talk to your Daughters about why you track
The Worst Part of Working Together
BCAA and Creatine: Â Pros and Cons
Hashimotos
Jiu Jitsu
And a lot more.....
If you want to join us in the Inner Circle, you can join us here: Â sfinnercircle.com
01:00:08
October 24, 2022

The Realities of Building Muscle with Won Dolegowski
My friend Won Dolegowski is back for a follow up episode on muscle building and she is currently in a muscle building phase herself
In this episode, Won and I talk about:
Her current muscle building phase and what it looks like
Which group of people are good candidates for a muscle building phase (being in a surplus) and who may not be and why
The main reasons you aren't building the muscle you want
The one piece of advice that will change your life (as it did for us)
You can find Won on instagram @wondwellness
And if you want to join Jordan and I in the Inner Circle, you can do so here: Â sfinnercircle.com
52:09
October 03, 2022

Teeny McNeenee, Jiu Jitsu, Binge Eating, and Learning to Live With the Mundaneness of Consistency and Losing Timelines with Jordan Syatt
In this episode, Jordan and I talk about:
Teeny McNeenee
Jiu Jitsu
How to Stop Binge Eating
Learning to Live with the Mundaneness of Consistency and Losing Timelines
A Bulk Phase: How and When to Do It
Make sure you subscribe to Jordan's YouTube Channel : https://www.youtube.com/c/jordansyatt
And if you would like to join us in the Inner Circle, you can do so right here: Â sfinnercircle.com
43:13
September 13, 2022

Rapid Fat Loss, and Mental Health and Fitness with Jordan Syatt
In this episode, Jordan and I are once again answering your questions and we cover:
Rapid Fat Loss - can it be detrimental in the middle of a deficit phase?
Mental Health and Fitness
Techniques to Stop Snacking
Cellulite
Rest - How much between sets
And a lot more!
If you would like to join us in the Inner Circle, you can do so here: Â sfinnercircle.com
48:09
August 10, 2022

Muscle Building With Won Dolegowksi Part 1
In this episode I speak with Won Dolegowski (@wondwellness on IG), and we talk everything muscle building
How long itâs going to take (a reality check)
Emotion and the the role it plays
Tips for keeping you on track
And more
Had a tech issue that required us to end sooner than we wanted, so we will be having a Part 2 soon!
If you have any specific questions for us please email me at: ssniebergall@gmail.com
And if you want to join the Inner Circle, you can do so here: sfinnercircle.com
35:05
July 23, 2022

Eat It! and Your Questions with Jordan Syatt
Order Jordan's Book Eat It here: Â https://www.eatit-book.com/
In this episode, Jordan and I answer your questions:
Is food addiction a thing?
What types of exercises for menopause
Does Cortisol and insulin make people stay fat?
Is the hype about reverse dieting true and how do you know if you need to do it
Starvation Mode
Why upper/lower splits instead of full body workouts
And more.......
If you want to join us in the Inner Circle, you can join here: Â www.sfinnercircle.com And you can get Jordanâs book: https://www.eatit-book.com
57:60
July 08, 2022

What's the Skinny on Skinny Fat?
Do you have this last bit of fat you want to lose, but donât necessarily want to lose more weight? This podcast is for you! In this episode, I talk about skinny fat. Â What it is, and options to deal with it
If you would like to join us in the Inner Circle, you can get more info and join us: Â sfinnercircle.com
33:51
June 28, 2022

How Much Muscle Can You Build in a Year, What Are the Actual Benefits of Lunges that You Don't Get From Squats, Why Chin Ups Vs Pull Ups with Jordan Syatt
In this episode, Jordan and I take your questions from Instagram. Â We go into detail on:
When starting out and being overwhelmed, should you focus on nutrition or workouts first
How to avoid our kids falling into the same bad patterns of eating as we have
How Much Muscle Can You Build in a Year
What is the cardio ratio to lifting for petite woman
How to Know When to Increase Weight Using a DB or KB
And A LOT more!
You can pre-order Jordan's book he wrote with Mike Vacanti on Amazon
And if you want to join us in the Inner Circle, you can join us here: Â sfinnercircle.com
50:48
May 18, 2022

Difference between Gaining Strength and Gaining Muscle, Our Favorite Thing About Working With Each Other, and Maintaining Weight with Jordan Syatt
In this Episode, I am speaking with fellow Coach and Inner Circle CEO, Jordan Syatt. Â We answer your questions from Instagram. Â Some of the questions we talk about are:Â
What is the difference between gaining strength and muscle?
Our Most Ideal Client, Who are they?
Our favorite part about working with each other
Why Maintaining weight is harder than losing?
And A LOT more!
And if you've been thinking about joining us in the Inner Circle, we would love to have you onboard! Â We have workouts for home and the gym and you can get them all here: Â www.sfinnercircle.com
53:28
April 28, 2022

Arthritis 101 with Dr. Alyssa Kuhn
In this episode, Alyssa and I talk about:
What are the difference types of arthritis and how do they manifest themselves?
Bone Spurs - how are they related
Exercising with Arthritis (YES you can, and you should!)
The Importance of Single leg exercises
Inflammatory Foods
Joint Supplements. Learn more about Alyssa and her work at: @adventurealive on Instagram and keeptheadventurealive.com
If you would like to join the Inner Circle, you can join here: sfinnercircle.com
59:01
April 13, 2022

Cardio, Best Barbell Exercise for Beginners, Insulin Resistance with Jordan Syatt
In this episode, Jordan and I are answering your questions from Instagram, including:
How to Say No to Foods Without Demonizing Them?
What is the Best Barbell Exercise for Beginners?
Is Insulin Resistance Real?
And a lot more! Â If you want to join us in the Inner Circle, go to: www.sfinnercircle.com
44:31
March 30, 2022

A Bone Spur, Arthritis, and Afib: A New Reality.
A lot has been happening with me recently, and in this episode, I update you on my new injury diagnosis' and a new health diagnosis that has surfaced and how I am dealing with it all
Spoiler alert : Â I am fine :)
And if you would like to join us in the Inner Circle, you can join us here: www.sfinnercircle.com
35:04
March 25, 2022

How Much Weight Gain to Expect with a Reverse Diet, Suggestions for Always Being Sore and Can you Be An Intuitive Eater and Still Lose Fat?
Itâs Q and A time with Jordan Syatt! In this episode, Jordan and I cover: How much weight gain to expect with a reverse diet
Suggestions for always being sore
Can you be an intuitive eater and still lose fat
And A LOT more
If you would like to join us in the Inner Circle you can join here: sfinnercircle.com
44:25
February 21, 2022

Emotional Eating, Warming up, How to Not Count Calories
It's Q and A time with Jordan Syatt again(from January)
In this episode, Jordan and I answer your questions including:
How to Stop Emotional Eating
How to NOT Count Calories
Tips for Severe DOMS (Delayed Onset Muscle Soreness)
How to Curb a Sweet Tooth
And a lot more!
If you would like to join Jordan and I in the Inner Circle, go to: Â www.sfinnercircle.com
54:58
February 08, 2022

Why Women Struggle with Building Muscle, Scale Fluctuations, and the Power of Maintenance with Kurt Rawlins
Kurt Rawlins from Kurt Rawlins Fitness joins me as we talk about:
Why women struggle with building muscle
What is Progressive Overload
Scale Fluctuations
The power of maintenance
You can find Kurt over on instagram at @kurtrawlinsfitness. Â Give him a follow - he is a wealth of information!
And if you've been thinking about joining the Inner Circle, you can join here: www.sfinnercircle.com
Â
01:03:59
January 24, 2022

My Top 4 Things You Need to Be Doing to Make Weight Loss Easier
In this episode I go over what I feel are 4 things that you could be doing (practicing) to make weight loss easier. Â Weight loss isn't easy, but these 4 things are going to help you immensely over time
Get out a pen and paper and let's talk about what needs to happen to make this process easier
And if you want to join us in the Inner Circle, where we have an incredible app (with a massive update happening soon), structured strength training programs, simple nutrition guidelines and the most amazing community on the planet, go to www.sfinnercircle.com
29:51
January 11, 2022

Newbie Gains, How to deal with Anxiety, and Tips for Excessive Eating and Drinking Over the Holidays with Jordan Syatt
In this episode, Jordan and I shoot the breeze about Newbie Gains - what are Newbie Gains and how do you know when you've maxed out with them, How to deal with anxiety in general, tips for keeping the over eating and drinking under control over the holidays, and our thoughts on cortisone injections. Â We answer a lot more questions in this Q and A podcast. Â Make sure you follow Jordan (if you don't already) : @syattfitness, and if you've been thinking about joining us in the Inner Circle, you can learn more here:
www.sfinnercircle.com
Now, let's get into the episode!
-S
57:15
December 30, 2021

Are body set points a thing?, Strength vs. Hypertrophy, and How Jordan and I met and Started Working Together, with Jordan Syatt
I am joined by my partner in crime, Jordan Syatt and we answer your questions: Strength vs. Hypertrophy
Our thoughts on Crossfit
Picking a goal weight
Body "set points"
How we met and started working together
And a lot more!
If you would like to join us in the Inner Circle, go to: Â sfinnercircle.com
58:19
November 27, 2021

Mindless Eating, How to Track Successfully, and Weight Loss for Busy People, with Sam Forget
In this episode I speak with fellow coach Sam Forget. Sam is an amazing coach and is driven to help people reach their weight loss and strength goals by emphasizing slow sustainable habits that you can use for a lifetime. We speak about: the dangers of mindless eating and how to make it less mindless, options for successful tracking and a whole lot more. You can follow Sam at @coachsamforget on Instagram. And if you want to join the Inner Circle, go to sfinnercircle.com
54:18
November 12, 2021

Getting Strong with Candace Smith
In this episode I chat with my former d Candace Smith. You will find her on instagram @beauty_of_strength. Candace and I talk about: The importance of strength training
Recommendations for starting out
And even RV life as a Candace is currently traveling the country via RV!!
58:43
November 02, 2021

Fit at 71? It's Never Too Late
In this episode, I speak with a follower named Vicki. Â
Vicki has done it all. Â She was a pro Yo-Yo dieter having tried every diet, fad in the book
And at the ripe YOUNG age of 71 has changed EVERYTHING
She is the consummate example of it's never too late to change.
Vicki has lost weight, built muscle, getting stronger, and is learning how to make everything work within her life
She is as inspirational as they come - she will inspire you too!
And if you would like to join us in the Inner Circle, you can join us here: Â sfinnercircle.com
57:29
October 22, 2021

Can you Build Muscle at the age of 60, Insight from the new study on your metabolism isn't slowing down like you might think, and more of YOUR questions with Jordan Syatt
Jordan and I take your questions and answer some of them here:
Proper breathing and bracing for your lifts
What actually is Muscle Memory?
Can you Build Muscle at age 60?
How long Should I Be in a Surplus and How to Get There
And a bunch more.
We also talk about the newly released study talking about how your metabolism doesn't slow as we age as once thought, and how that is actually great news and how it can help you
If you would like to join us in the Inner Circle, you can join us by going to: Â sfinnercircle.com
Enjoy the episode!
-S
53:06
September 15, 2021

Uh Oh,....There's an Unruly Passenger in the Fat Loss Car
It's time to revisit the Fat Loss Car and talk about the new unruly passenger who's along for the ride
If you aren't familiar with the whole Fat Loss Car Concept, put your seat belt on and let's talk.
I will go over:
-What is the Fat Loss Car
-Who is this new passenger and what are we going to do about it?
-And a lot more
So buckle up.... and let's talk
And if you would like to join us in the Inner Circle you can go to: sfinnercircle.com
23:21
July 30, 2021

What is the Difference Between Successful Dieters and Unsuccessful Dieters?
Successful Dieters and Unsuccessful dieters aren't separated by any magical personal qualities. Â What separates them are some very basic principles that anyone can implement.
In this episode I talk about the exact things that could be the difference between being unsuccessful and successful with your weight loss
Some of these will be eye opening and some will probably get a "duh" out of you.
If you want to join us in the Calorie Cycling Challenge that begins July 6, you can learn more and register at https://jordansyatt.com/
You will receive a free month in the Inner Circle when you sign up!
Go grab your coffee and/or air pods and let's get started!
-S
22:01
July 20, 2021

Does Menopause Affect the Way You Should Approach Fat Loss?
Our Calorie Cycling Challenge begins on July 6! Â If you would like to join us, go to: Â www. jordansyatt.com and sign up. Â You will get a free month in our Inner Circle as a part of the challenge!
In this episode, Jordan and I do a live Q and A and we cover:
-Does Menopause affect the way you should approach fat loss?
-Is a "smart" scale worth it? Â Is it accurate?
-When in maintenance do you track or eat intuitively?
-How to track at restaurants
-How to eat pizza and get lean
-Yes or no to BCAAs?
-And a bunch more
You can learn more about the Inner Circle here: Â www.sfinnercircle.comÂ
-Susan
48:32
June 29, 2021

When Should You Reduce your Calories?
In this episode I answer the question When Should You Reduce Your Calories?, and the answer may not be as cut and dry as you think
I go over the reasons WHY you think you may need to reduce you calories, and why most of the time reducing calories is NOT the answer
I will give you the sure-fire test (challenge) that you can give yourself to determine whether it's the right time to reduce calories for you
And if you have been thinking about joining us in the Inner Circle, you can go to sfinnercircle.com to learn more and sign up
21:28
May 27, 2021

How To Find Balance on the Weekends with Jordan Syatt
In this episode, Jordan and I took some of your questions from instagram and go in depth with them. We cover: How to structure your nutrition when you work a night shift
What to do when strength on your right and left side is not balanced
How Maintenance can âfixâ skinny fat
Balance on the weekends between social/alcohol and keeping calories in check
And a whole lot more
If you have been thinking about joining us in the Inner Circle, we have tons of gym and homework workouts for you all on our incredible App. And the best community to support you along the way. Sign up here: Sfinnercircle.com
46:54
April 26, 2021

The Joy of Movement and the Hutt Mutts with Jenny Hutt
In this episode, I am joined by Jenny Hutt from the Sirius XM Radio Show Just Jenny.  Jenny is 51 and talks about her own personal journey with weight, weight loss, and  how she found the joy of movement #movementmovement.  We also talk Peloton, and the Hutt Mutts and my 20 year old cat (listen at the end đ)
You can find Jenny on Instagram: @justjennyhutt and be sure to listen to her radio show on SiriusXM, The Just Jenny Show
01:00:58
April 12, 2021

Traits of Successful Dieters
In this episode, I talk about what separates successful dieters from those who are not successful. These traits are nothing earth shattering -just basic tips, that when implemented can take you from being an unsuccessful dieter to a successful dieter. Go grab your coffee and letâs talk Traits of Successful Dieters And if you are interested in joining us in the Inner Circle, you can go here to learn more and sign up: sfinnercircle.com
21:26
March 24, 2021

How to Finally Start Believing in Yourself with Jordan Syatt
In this episode, Â Jordan and I take some questions from Instagram and our Inner Circle Members. Â We cover:
- The most underrated exercises for injury prevention
- What is Reverse Dieting and when is a good time to do it?
- Should I lose the last 5 pounds by being in a deficit, or start to build muscle?
-How to get control of cravings
- How to increase your self efficacy (actually believing that you CAN do it)
- How to deal with a weaker leg, or weaker arm?
 If you would like to join us in the Inner Circle, go to sfinnercircle.com.  You can sign up there.  We would love to have you join us!
44:39
February 24, 2021

The Psychology of Fat Loss with Jared Hamilton
In this episode, I speak to my amazing friend and coach, Jared Hamilton. Â We dive deep into his Psychology of Fat Loss course.
We tackle topics like:
How mental health and fitness are so deeply intertwined
Why people know what to do, but still don't do it
The role of self sabotaging behaviors and how to turn that around
Dieting from the inside out
Years of false beliefs and how to put them in the past
This episode could very well change your life. Â Go grab your coffee and let's get started.
You can find Jared on all social media platforms: Â realjaredhamilton
55:54
February 12, 2021

Is It Ok to Come in Under Your Calories?
In this episode, I talk about coming in under your calories, and when, if at all, it's ok. Â 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: Â sfinnercircle.com
15:35
January 04, 2021

How to Track When Healing from an Eating Disorder, Menopausal fat loss, with Jordan Syatt
In this episode, Â 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. Â We would love to have you join us!
And be on the lookout for our next Calorie Cycle Challenge in January 2021!
51:12
December 23, 2020

The Importance of Fitness As We Age with Pam Sherman
In this episode, I talk to Pam Sherman. Â 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
01:03:25
November 30, 2020

Stress Eating, What to do when you have "plateaued", The All or Nothing Mindset, how we met, and more with Jordan Syatt
In this episode, Â 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: Â www.sfinnercircle.com
53:13
November 09, 2020

From Addiction to Helping Others with Brad Jensen
In today's episode, I speak with my good friend Brad Jensen (@thesoberbodybuilder on Instagram). Â 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. Â 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. Â 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. Â
01:00:26
October 23, 2020

How to Know when to stop losing fat and be happy with what you lost: Q and A with Jordan Syatt
In this episode, Â 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!
41:27
October 05, 2020

Education, PCOS, and Metabolic Adaptation with Joelle Samantha
In this episode I speak to the amazing Joelle Samantha of Level Ten Coaching. Â 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. Â Go grab your coffee and let's get started
01:01:10
October 01, 2020

What Shifting your mindset at age 47 looks like
In this episode, I speak with my 1:1 client Joe. Â Joe and I have been working together for the better part of a year. Â He came to me wanting to lose fat and build some strength and muscle, and he has done (and is still doing) just that. Â 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. Â The changes he's made, how he thinks differently now, and what's in store for him moving forward.
57:45
September 18, 2020

Common struggles, getting âtonedâ and fitness chat with Greg Fearon and Gillian Davies
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 âtonedâ and what that really means. And we chat about people with substantial weight to lose, and how to keep after it and say motivated
01:05:18
September 07, 2020

Disordered Fitness behaviors that are not Binge Eating
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. Â
Go grab your coffee, Â put up your feet ,or go for a walk, and take a listen. Â 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
49:26
August 25, 2020

How to Lose Weight With Hypothyroidism
In this episode, I speak with Instagram follower, Robyn, who reached out to me about how she lost weight with a diagnosis of Hypothyroidism. Â So often, Â 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. Â She is an incredible young woman who will inspire you as much as she has inspired me
47:23
July 10, 2020

Re-opening a Gym After Quarantine with Andrew and Kate Bustos
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!
56:07
June 15, 2020

How Maintenance Can Be The Key to Sustainable Fat Loss
In this Episode, Inner Circle Coach and my Spirit Unicorn talk about the importance of maintenance for overall sustainability for fat loss. Â 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. Â We go deep into maintenance, mindset, and truth and honesty in this episode. Â 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
52:27
May 20, 2020

Crazy Symptoms of Menopause, with Kim Schlag
Kim and I are great friends and love to get together and talk. Â Â 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. Â Kim share's her journey through it all and gives some great advice if you are struggling. Â We also talk about something that is happening in households everywhere right now: Â Mindless/boredom eating, and Kim and I walk you through some strategies you can implement right now to get that under control.
49:20
May 07, 2020

Un-Complicating the Complicated with Stacey Schaedler
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.
28:02
April 30, 2020

Mobility, Stability and Stretching with Joe Therapy
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
57:24
April 07, 2020

Hormones and Metabolism: Myths and Realities with Katelyn Johnson
In this episode Kate (@thenursekate on IG
51:25
March 27, 2020

Why Tracking Consistency is So Important with Jordan Syatt
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.
45:43
March 20, 2020

Who Drives Your Fat Loss Car?
All too often when we struggle to lose fat we look at the wrong things to "fix" the problem. Â In this episode I talk about all about the Fat Loss Car: Â who the driver is, and who the passenger is and why that is even important to know. Â Hop in the Fat Loss Car and let's talk.
22:04
February 13, 2020

I am Eating 1200 calories and I am not Losing Weight
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 âI am eating 1000 calories but Iâm not losing weightâ. We also talk about the role of self efficacy and how important believing in yourself is
51:14
January 30, 2020

The Power of Awareness
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
41:32
January 07, 2020

How to Handle Trigger Words.
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
23:28
January 01, 2020

Honesty is the Best Policy with Jordan Syatt
This episode maybe should be called "Check your Bullshit at the Door". Â 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
49:47
December 03, 2019

Honesty, Planning, and Perseverance with Chad Hargrove
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.
55:30
November 13, 2019

I know what to do but I just donât do it
Jordan and I go deep into why it is you know what to do in order to lose weight, but you still donât 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.
43:03
October 18, 2019

Being Honest with Yourself with client Melissa
My client Melissa talks about how she was feeling stuck and frustrated with nutrition in particular, and how her actions werenât aligning with her goals. She talks about being honest with herself and how she worked through it all.
37:52
October 01, 2019

The Big Mac Challenge
Jordan and I talk about his 30 Day Big Mac Challenge and what itâs really about (HInt: itâs not about the Big Mac itself), and why heâs doing it. It was also my first time having a Big Mac in probably 40 years!
42:43
September 23, 2019

Menopause: Nutrition and Training with Colin Daniels
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 Colinâs original episode with Jordan here: https://anchor.fm/jordan-syatt/episodes/Menopause-Advice-From-a-Young-White-Guy-e4cel1
01:04:52
September 03, 2019

Ms. Health and Fitness Contest update
In todayâs episode I want to update you on the Ms Health and Fitness Contest. The link to vote is right here: https://susanniebergallfitness.leadpages.co/start-your-strength/
06:11
July 29, 2019

The Empowerment of Nutrition with Sharone Sapir
Sharone and I talk everything nutrition. Mindset, empowerment and how that transcends into other aspects of your life and how she brings humor to it all
58:42
June 20, 2019

The Crossroads of Maintenance with Heather Robertson
Heather Robertson of the amazing Half Size Me Community talks all about her incredible 170 pound weightloss journey, her success with keeping the weight off, and how she is helping others do the same.
57:32
May 31, 2019

Fat Loss Deal Breakers with Jared Hamilton
Jared and I cover his 6 Fat Loss Deal Breakers and how they all need to be deal breakers for you too. You can find Jared on Instagram as @realjaredhamilton
48:30
April 19, 2019

The Just Another Muggle Fat Loss Challenge with Jordan Syatt
Jordan and I talk all about the Just Another Muggle Fat Loss Challenge and how itâs helping people understand scale fluctuations, and overcome their fear of the scale.
54:28
March 01, 2019

From Extremes to Moderation
Coaching client and Inner Circle Member Shannon talks about how she went from a life of extremes with both diet and exercise to a life of moderation.
51:13
February 22, 2019

Starting a fitness journey, bang for your buck exercises, and rapid fire Q and A with Jordan Syatt
Itâs rapid fire style questions for Jordan Syatt today. We cover all subjects, nothing is held back, and Jordanâs answers are nothing short of magical.
55:05
January 14, 2019

Easy Wins with Mitch Harb
Mitch Harb and I talk about Easy Wins and how building âwinsâ one at a time is key in long term success.
51:05
December 31, 2018

Mindset and Imperfect Eating with Jaclyn Ricchio
Jaclyn and I talk about how our journeys with perfection, led us both to yo-yo dieting. We talk about how changing our mindset is key, and we talk about the term Imperfect Eating
50:23
December 12, 2018

Binge Eating, Weight Gain in Middle Age, and Fears
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, whatâs really the reason we gain weight as we age, and how our fears keep us from making progress.
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46:44
November 05, 2018

Getting Strong with Nik Reese
Nik Reese joins me to talk about the power of strength, how cutting out foods is not the answer, and how fitness is supposed to enhance our lives, not consume us
48:21
October 29, 2018

Ranbir and Aljay from San Jose Barbell
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
50:49
September 29, 2018

Mindset Shifts and Conquering Goals
I speak to my clietn Renee about her struggles, her shifts in mindset and how she is now able to conquer anything that is put in front of her
35:46
September 17, 2018

The Decades of Strength Episode 1
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.
53:00
September 11, 2018

Fat loss Mistakes, Nutrition and Skinny Fat with Chad Hargr
In this episode Chad and I talk about fatloss mistakes, the scale, nutiriton and what to do about skinny fat
47:18
September 07, 2018

Failures, Fatloss, and the Inner Circle with Jordan Syatt
Jordan and I talk about our amazing coaching group, Failures, Comfort Zones, and Fatloss
45:29
August 27, 2018

Shoulder Talk with Dr Matt Clay
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
38:27
July 16, 2018

Struggles and Successes with Chris Davis
Client and amazing friend Chris Davis talks about her struggles with weight, binge eating, and her mindsetshifts
44:23
June 16, 2018

Lars Kroner of Lars Kroner Fitness
I am talking all things nutrition with Lars Kroner of Lars Kroner Fitness. Practical tips for anyone wanting to lose fat
22:32
June 05, 2018