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The #1 Anti Aging Weapon And Why It Is So Powerful


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Staring in the mirror I looked at my stomach and wondered, where the hell did that come from? Welcome to Middle Age.  That time of life that seemed so far off into the future you couldn’t even see a glimpse of it,  and yet, it was right in front of me staring me in the face. So many things happen to us during the middle age years. Peri-menopause and Menopause … Read More


If It Stinks Don’t Sit There and Smell It


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          Have you ever wanted to change something in your life, but felt stuck? You know you need to make a change, but you don’t. You are sitting there and “smelling it” What in the world does that mean?  Keep reading.   Back when I was a music major in college, I was in the Marching Band for 4 years. (I played piccolo and baritone btw). … Read More


Staying In Shape While On Vacation: Your No BS Guide


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            You are traveling and want to get some good workouts in while you are away;   You make your way  to the hotel “Fitness Center” and you think it’s going to look like this:           Only to find this: This article is for you. What if I told you it was possible to get some great workouts in while you are … Read More


5 Fat Loss Tips That Will Change Your Life


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              Have you ever struggled with losing weight?  Women, how about that stubborn belly fat that seems like it will never go away  This list is for you. I have compiled a list of important tips that will help you lose the fat and the weight you have been trying to lose for so long.  So sit back, get a cup of coffee, and … Read More


I lost 50 Pounds on Jenny Craig


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Yes, you read that right.  Back in the 1980’s I lost almost 50 pounds on Jenny Craig.  But this isn’t a story about Jenny Craig.  This is a weight loss and mindset transformation story.   MY weight loss and mindset transformation story.   But Jenny Craig is where the journey began. For those of you who may not be familiar, Jenny Craig is a weight loss company where you buy their … Read More


6 Ways You Can Measure Progress That is NOT The Scale


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I have had a discussion this week with several clients regarding different ways to measure progress. The scale is the first way most people think of when they think of measuring their own progress.  It’s easy to read, simple to do, etc.                                                          … Read More


Supine Hip Elevated Leg Curls


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Want stronger hamstrings?  Then you need to add SHELC to your repertoire Supine Hip Elevated Leg Curl is waaay to long of a name to remember.  Just remember SHELC I am using a physio ball (stability ball) but you can also use a dynamax ball which is lower to the ground and harder to move Take note of the 3 videos: ❌  In the top video my hips are not … Read More


Push Ups Part 3: Variations


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 Push Ups Part 3 ⬆️I Increase the Challenge There are many variations to make push ups more challenging.  Here are 3 of my favorites : Feet elevated– put your feet up in a bench or small step.  I am using a foot stool at home.  The decline push up targets upper chest and the front of your shoulders more.   Med ball- keep one hand on a medicine ball and … Read More


Push Ups Part 2: Progressions


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Push ups Part 2 Push up Progressions Not quite ready for push-ups from the floor?  No problem!! Start with your hands elevated on a bench (pic) or even on a wall.  The higher you elevate your hands the easier it is to move because you are pushing less of your body weight  A great opportunity to work on range  of motion, building strength and, keeping tension in your body  On … Read More


Push ups Part 1


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Push ups Part 1 Let’s talk push-ups shall we? Specifically elbow position The pic on the top has my elbows flared out to about 90 degrees The problem here is the stress it can place on your rotator cuff as well as your elbow joint  As someone who has a rotator injury I can speak from experience  The pic on the bottom has my elbows tucked to about a 45 … Read More


Seated Cable Rows Part 3 – Underhand grip


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Seated Cable Rows Part 3 – Underhand Underhand rows have become one of my favorite variations.  Great for mid/upper back strength and posture ✅  Sitting tall, keeping back straight, grab the straight bar with an underhand grip.  I sometimes keep my thumbs underneath the bar as opposed to wrapping them on top-my elbows seem to like that better ✅  Start with your arms fully extended and pull the bar into … Read More


Seated Cable Rows Part 1 – Neutral Grip


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Seated Cable Rows Part 1-Neutral Grip Seated rows with neutral grip is a shoulder friendly exercise that builds a  super strong back. Sit tall on the bench, feet flat on the foot plate.  Start with your arms fully extended and shoulders away from your ears  Initiate the pull from your back as opposed to pulling from the elbows Squeeze your shoulder blades  Want to make this harder?  You can always … Read More


Seated Cable Rows Part 2 – Single arm


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Seated Cable Rows Part 2 – Single arm The seated single arm cable row is a great variation to keep building strength in the upper/mid back As a unilateral exercise (as opposed to bilateral using both hands), there is more scapular range of motion so you hitting the muscles a tad more This also becomes an anti rotation exercise, as you have to brace your core to keep you from … Read More


Surviving the Holidays: A Simple Guide


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  I’ve heard some people call Nov-Dec “Eating Season” because of the holidays and the countless gatherings, social events, etc that tend to happen in this time It seems like all we do is eat. For two months – non stop When I worked at a school, there was food around everywhere this time of year. In the Teachers Lounge, in the Office, in MY Office.  Students would even bring … Read More


Protein 101: Keeping it Simple


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Protein 101 Protein is a huge point of discussion in the fitness world.  There is so much information  out there it can be overwhelming and sometimes confusing.  Let’s simplify it all.  Everything you need to know about protein right here. Let’s go   What is Protein? Protein is made up of amino acids which our body needs to function.  Protein is considered a macronutrient – a nutrient that your body … Read More


What is IF? What I Learned from Being on an Intermittent Fasting Program


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I just finished a 4 week Intermittent Fasting/Rapid Fat Loss program through my coach.  Not only had I never done anything like this before in my whole life, I wasn’t sure what IF stood for! Before I get into my journey, let me just put this out  – my goal here is to tell you about my journey with IF, how it worked, and what I learned along the way.  … Read More


Lunges: The Good, The Potential Bad, and The Fix


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Lunges -The Good, The Potential Bad, and the Fix I love lunges.  I love teaching people how to lunge.  And I really love seeing people’s faces when they do lunges correctly! Why are lunges so good anyway? Lunges are one of the best single leg exercises to build strength, muscle, and therefore burn fat.  Unilateral exercises (single leg) also help build stability and control.   Here are some other reasons: … Read More


I Have No Idea What to do When I get to the Gym


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I Have No Idea What To Do When I Get To The Gym…… You head to the gym and you are ready to hit it hard. You walk in the door, totally pumped up to workout You start looking around, stop dead in your tracks You have no idea where to start/what to do.  You can’t remember much of anything that you did in your last training session You watched … Read More


Rows


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I LOVE to row! There are so many great ways to row and get a strong back! Today is about Single arm DB Rows. Here is how to do them: 1. Grab a Dumb bell in right hand 2. Support yourself on a bench with your left arm – feet in staggered stance 3. Send your hips back so back is flat and chest is about parallel to the floor … Read More


Goblet Lateral Lunges


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Goblet Lateral Lunge:  Lateral lunges are a great way to work the legs out of the normal sagittal plane (front/back). Your legs will be on fire – especially your glutes! Here’s how:  Grab a DB or KB and hold it up at your chest Take a step to the side with the right leg and sit your right hip way back while keeping the left leg straight Push off the … Read More


My Story


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People assume I was an athlete growing up because I am a trainer now.  Nothing could be farther from the truth. I did not work out, did not eat “healthy” or even thought about either of those things growing up.  I was a musician – that was my talent and that was my focus.  In college I was a music education major and the only working out I did was … Read More


Welcome !


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Hi Everyone!    Welcome to my website Susan Niebergall Fitness!   This is where you can learn about my online coaching program,  get valuable fitness and nutrition information , and hear about my visits to James Madison Univ to visit my college freshman, my coffee addiction,  and a whole lot of other fun stuff!  Hope you will be a frequent visitor!


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