Inner Circle - Susan Nierbergall Fitness

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About
Work With Me
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Inner Circle
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Start Your Strength
Start Your Strength

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susanniebergallfitness

Are you a snacker? - Maybe you like to have that l

Are you a snacker?
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Maybe you like to have that little something in the afternoon to tide you over before dinner
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Snacks can be very appealing.
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There are some really yummy looking snacks out there too
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There is nothing inherently wrong with snacks, but they can get you into trouble from a calorie perspective if you aren’t on top of them
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The easy grab and go snacks (chips, crackers, etc) are usually higher in calories and don’t fill you up, so you are more apt to reach for more
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Snacking can become mindless - you end up going over to your snack drawer and reaching for something without even realizing it
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Sometimes you focus so much on what your snacks are going to be that you end up coming up short on your meals (<—Ding ding ding)
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Your meals end up being small because you want to be “good” and make sure they are as little calories as possible
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And while trying to be “good”
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There isn’t enough protein
There isn’t enough volume
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And because those meals are so small, you *need* your snacks
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And then depending on what you eat, you will still be hungry
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My overall point here?
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Maybe it’s time to stop focusing on snacks, and start focusing on your meals
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You may be under eating your meals and overeating your snacks
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Try beefing up your meals - more protein, more high volume foods. I know you may be hesitant to increase the size of your meal, but when your meals are large enough, you won’t *need* your snacks
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Your meals may carry you through
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Food for thought 😉
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Love You

HOW TO FIX YOUR DB FRONT SQUAT - DB front squats a

HOW TO FIX YOUR DB FRONT SQUAT
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DB front squats are an amazing squat variation that will tap into your shoulders, core, AND legs
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DB front squats are super challenging and have a ton of benefits:
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They will build strong legs and glutes
They will build strong shoulders
They will build a strong core
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Common mistakes:
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❌Allowing your elbows to dip down as you lower into your squat
❌Your chest collapses so it is facing the floor
❌Having too narrow of a stance
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So let’s fix it:
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✅ Keep the DBs just above the shoulders the entire way
✅ Keep Your elbows up as you lower into your squat
✅Keep your chest tall so someone standing in front of you could read the words on your shirt
✅ Play with your stance: you may have better range of motion with a slightly wider stance and toes pointed slightly out
✅Brace your core super hard before each rep
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Front squats are brutally amazing. You may have to back off the weight a little as your shoulders are gonna get lit up, but with regular practice, and increasing the challenge even more by adding a pause, a half rep, or constant tension, you will get super strong and will be able to add some weight
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3-4 sets. 8-12 reps.
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Let’s get after it
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Love You
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#frontsquats #legday #lowerbodyexercise #buildingmuscle #howtobuildmuscle #glutesfordays #coreexercise #strongwomenwholift #girlswholiftheavy #workouttime #fitover40 #fitover50 #fitover55 #fitover60 #fitnessafter50 #menopausefitness #susanniebergallfitness

New YouTube Video is LIVE! Link in Bio - Do you u

New YouTube Video is LIVE! Link in Bio
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Do you use an app or other tracker to track your food?
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Maybe even to track your activity?
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Apps/trackers are GREAT tools fo help keep you organized
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BUT
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They aren’t perfect, and sometimes, depending on how you use them, they can keep you spinning your wheels.
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Let me Explain
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Apps and trackers can do amazing things. Giving you calories “burned” numbers is not one of them
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In my latest Youtube Video I answer the question “Should I eat back the calories burned in during exercise”?
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I address the problems and confusion that arises with this question and why it is not in your best interest to eat those calories back
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I also address another scenario which often gets overlooked, but is as important as anything else, and will be a long term game changer for you
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So go grab your coffee and head over to my Youtube - Link in BIO and let’s put to this question rest once and for all.
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Love You
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#caloriedeficit #caloriecounting #caloriesincaloriesout #exercisecalories #nutritiontips #diethelp #dietingtips #fitnesshelp #howtoloseweight #loseweight #weightlossmotivation #fitover40 #fitover50 #fitover55 #fitover60 #fitatfifty #susanniebergallfitness

I really want to lose those last 5 pounds. - I hea

I really want to lose those last 5 pounds.
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I hear this so often. A goal weight that is only 5 pounds away. SO close. SO close to where things would finally be better.
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It would be a memorable day when you finally lose those last 5 stubborn pounds.
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When you finally get there, everything will be different. Everything will be better. The only thing that stands between you and bliss are those damn 5 pounds.
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Think about this:
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How will your life be different/better 5 pounds lighter?
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If you are truly being honest with yourself the answer is it won’t. Your life won’t change. The heavens won’t open up and the sun won’t shine any brighter. You may even start asking yourself when you get there “That’s it?”
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My point here is this: 5 pounds in the grand scheme of things is nothing. The scale can fluctuate that much in day depending on circumstances. Instead of killing yourself over 5 pounds, how about take another strategy?
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Focus on getting that chin up. Or that push up. Or that 2x bodyweight deadlift. Focus on getting strong.
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While keeping your nutrition in check, give yourself some specific performance goals in the gym and work like never before to attain those goals.
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What will happen just might surprise, if not amaze you.
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The confidence that will come with working towards, and attaining your performance goal(s) is going give you a level of confidence that you have never felt before. It will change your life.
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Your new confidence will transfer into all other areas of your life. And the other amazing part?
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Remember those 5 pounds? You’re not even thinking about them anymore, and most likely, they are gone.
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Say hello to the new, more confident you. Your Inner Badass is now out and about for all to see.
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It’s about time don’t you think?
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Love You.

This one is a biggie. - One myth that no matter ho

This one is a biggie.
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One myth that no matter how hard we try, still seems to hang around.
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Maybe it’s not as prevalent as it used to be (thank goodness!),but a day doesn’t go by where it isn’t mentioned to me in some way, shape or form.
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Ladies: You won’t (can’t) get bulky lifting heavy weights. I promise.
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“But Susan, the last time I tried lifting heavy, I did bulk up. My legs got bigger and my arms got bigger”. If this is you, I need you to listen up:
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You are just eating too much. You don’t have a hold of your nutrition like you think you do. Super common, but an easy fix.
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Weigh and measure literally everything you put in your mouth. Track it all. Be meticulous. Be honest. Hold yourself accountable. Give yourself at least 30 days, focus on getting strong, and see where you are.
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Think of it this way: There are tons of men in the gym who are lifting 100s and 100s of pounds religiously, and they are eating 1000s of calories every day, and they are STILL struggling to add some “bulk”.
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And they are the ones that have the testosterone advantage.
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If they are struggling to do it, you will struggle even more.
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Listen, you have nothing to worry about.
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You want to get lean, defined muscle?
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Go lift some heavy weight. Keep your nutrition in check. Push yourself. Get uncomfortable.
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You have nothing to be afraid of, but everything to look forward to.
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Increased strength, more muscular definition, more confidence, and a new found outlook on life.
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Probably the most amazing thing that could ever happen to you.
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Love You

1️⃣ There are no short cuts. There are no tea

1️⃣ There are no short cuts. There are no teas, wraps, or supplements that will burn fat off of you. There are no little chocolate squares that will suppress your appetite (Anyone remember those?). If it sounds too good to be true, it is. You have to put in the work. Put in the reps. And keep at it over time.
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2️⃣The scale fluctuates every single day. Most of what is happening is related to water, not fat. So if you step on the scale one day and it says 120 and then you are perfect with your nutrition and the next day it says 121, stop thinking you gained a pound of fat. Fat is not this super cool techy slime stuff that appears instantaneously or disappears just as quickly. It’s slow and stubborn and takes it’s sweet time in both directions.
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3️⃣You don’t have to be perfect . The word consistent does not mean perfect. Trying to be perfect is the sure fire way to NOT succeed. Stop trying to fit perfection into an imperfect world. All you need to do is stick with it and stop quitting when you think you’ve blown it. You haven’t blown anything. Hop back on track and keep moving forward.
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4️⃣There is no finish line. Once you let go of that concept, the burden is now lifted off your shoulders, and the freedom you will feel is life changing. There’s no hurry, there’s no rush. There’s just time for you to get stronger, healthier, move better and feel the best you’ve ever felt.
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4️⃣When you get to middle age, save yourself a shit ton of time and don’t blame your lack of weight loss on your metabolism, menopause, or any other middle age condition or ailment. Just do what you know you should be doing even when you don’t want to do it. Keep pushing through the friction that is holding you back, and don’t be scared. There is a whole new world on the other side, and it’s pretty damn amazing.
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There’s no time like the present, and it’s never too late to reach your goals, so let’s get to it.
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Love You

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