Inner Circle - Susan Nierbergall Fitness

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

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susanniebergallfitness

Time to tell a story. Let’s switch gears a bit.

Time to tell a story. Let’s switch gears a bit.
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People think I was an athlete growing up. Nothing could be farther from the truth.
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Music was my thing, not playing sports.
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But I was a sports fanatic
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I grew up going to all DC sporting events. We had season tickets to the Washington Redskins, went to Washington Senators games, and Washington Bullets games. My Dad took me to touchdown club events and other special events around town.
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I loved sports. A lot. Tried being on a swim team in Junior High School, but to say I was unsuccessful was an understatement
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It wasn’t until I was in my 20’s that I joined my gym’s co-ed flag football league.
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This was a perfect fit. My only “successful” athletic endeavor.
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I KNEW football like that back of my hand. I understood play design, I could throw a spiral, and I was tough.
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Our co-ed flag football team was called “The Twister”. 🤷🏻‍♀️
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I played defensive tackle which for our team meant my sole job was to rush the quarterback. Part of the rules of our league was a girl had to block a girl, guy had to block a guy. So I always had a girl trying to block me.
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Perfect.
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Most girls that were trying to block me failed. Miserably. They usually ended up on their ass. And it wasn’t because I was a gifted athlete. It was because I was tough, determined, and I knew the game of football, and they did not.
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A perfect storm.
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I sacked the QB a lot. Some of guys who were the QBs got mad and frustrated that I was coming at them so often.. So much so that they took it upon themselves to change the rules.
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I went to line up at my position per usual, but saw the opposing team had put a ginormous dude in front of me. He was huge. I remember looking up-waaaaay up at him and thinking “oh shit”.
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My streak had come to an end. I put up a good fight, and actually got around him once, but after the game, the guy in front of me gave a high five (80s/90s version of a first bump lol)
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Morals of this story:
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📌I still love football
📌You don’t have to be athletic to be strong and build muscle
📌If there was a flag football league for seniors, I’d be all-in
📌It’s never too late
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How are you doing? Love You

There’s an interesting phenomenon I want to tell

There’s an interesting phenomenon I want to tell you about
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Sounds crazy, but it works
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The LESS you focus on scale weight, and the MORE you focus on consistency, the more weight you will lose.
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I know, I know, but that uber focus on what the scale says hasn’t been serving you
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When you struggle to lose weight, your focus on the scale becomes even more laser like.
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It’s all you think about
It’s all you use to evaluate how you are progressing
If it's up, it’s bad
If it’s down, it’s good
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It can send you into emotional turmoil.
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You become dependent on getting validated by the little square you step on in the mornings
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And when that happens?
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If the scale goes up over night, you start to question what you did to “cause” it to go up
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So you decide to restrict your calories the next day in order make up for the damage that happened over night
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When really, it was a normal scale fluctuation
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So you keep spinning your wheels. Feeling like you’ll never make progress because of that number on the scale
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Look, weighing in every day isn’t the issue here - it’s the emotions you attach to something you really can’t control
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Instead of focusing what you can’t control - the number on the scale - how about focusing on what you CAN control - YOUR consistency
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Take your focus to tracking your consistency:
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✅How many days during the month did you hit your nutrition goals?
✅How many days during the month did you hit your training goals?
✅How many days during the month did you get movement in?
✅How many days during the month did you get adequate sleep?
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Get a calendar and mark the days you hit your goals
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Hit 70% consistency one month? Aim for 80% the next.
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When you focus on improving consistency the weight loss will happen
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Love You
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@tinaleufotos

We all do it - We all overeat. - We all go out wit

We all do it
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We all overeat.
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We all go out with family and friends
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We all celebrate special occasions
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It’s called life
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It’s not a screw up
It’s not a failure
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It’s you living your life
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So instead of constantly beating yourself up for going over your calories, how about doing this:
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Look back on what a fun evening you had with a big ‘ole smile on your face
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And just hop back on track
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That’s it
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If your friend was extremely upset about going over her calories, would you tell her she screwed up royally and should eat next to nothing today to make up for such and awful indiscretion?
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Of course you wouldn’t
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So stop doing this to yourself
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Enjoy yourself and hop right back on track
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That’s it
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Love You
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#caloriedeficit #countingcalories #howtoloseweight #losingweight #weightlossstruggles #healthymindset #progressnotperfection #fatlosstips #fitnesshelp #fitnessjourney #nutritiontips #fitover40 #fitover50 #fitover55 #fitover60 #menopauseweightloss #fitafter50 #susanniebergallfitness

Have you ever thought you’re not losing weight f

Have you ever thought you’re not losing weight fast enough?
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You think you “should be” losing faster because your friend Ethel is losing way more than you are
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Maybe your weight loss has stalled (normal), or maybe you even had a spike on the scale (normal).
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So what do you do?
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You further restrict your calories to help speed ‘er up because it’s just not going fast enough.
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And soon thereafter you discover you can’t be consistent with such few calories, and you start to get off track.
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And there you are back to the drawing board, thinking nothing works for you.
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If you think your weight loss hasn’t moved fast enough, ask yourself this question:
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Fast enough for what?
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Look, there’s no finish line.
There is no prize for finishing first
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Most people think there is that “I’ve arrived” moment, but the reality is we change and evolve as we go. The finish line doesn’t exist.
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There is no rush. And once you can truly embrace this?
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Your life will change.
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➡️You will understand that if you get off track, all you have to do is hop back on
➡️You will feel a freedom that I cannot explain adequately-truly life changing
➡️You will be able to enjoy the journey - it’s our life after all, isn’t that the whole point?
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Stop being in such a hurry. A quick fix approach never works long term
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Slow down.
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Stop being so hard on yourself
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Stop restricting calories so much
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Focus on consistency and enjoying each day as it comes.
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When you can do that,
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You’ve won.
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Love You
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#weightlossmotivation #weightlosssuccess #weightlossjourney #howtoloseweight #fatlosstips #fatlosshelp #caloriedeficit #countingcalories #nutritiontips #nevertoolate #fitover40 #fitover5o #fitover55 #fitover60 #fitnessafter50 #menopauseweightloss #susanniebergallfitness

The non-sexy answer no one wants to hear: - Time a

The non-sexy answer no one wants to hear:
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Time and consistent practice.
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It’s not the flashy “Lose 12 pounds in 3 weeks” type of headline. That one sells.
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But the problem?
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It doesn’t work. It never has.
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Look, if you want to get better at playing an instrument, you’ve got to practice.
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Not just one day a week for a few minutes, but most days of the week for many minutes.
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If you want to be a better athlete at whatever sport you play, you have to practice. Every day. Not for a short period of time and then say “Welp, I’m done”
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Listen, it may not be sexy or enticing, but good old fashioned consistent work over time is in fact the answer.
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For just about anything.
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So get rid of that artificial timeline in your head about what “should” happen
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The only things that should happen:
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➡️Putting in effort with your nutrition every day
➡️Putting in effort with your workouts.
Move every day
➡️If you get off track, stop beating yourself up, and just hop back on
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And keep doing that. Through the good times and the bad. Keep at it.
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Because if something sounds too good to be true, it is.
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Keep chipping away at this. You’re doing great.
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Love You
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#consistency #fatloss #fatlosstips #weightlossmotivation #weightlosssuccess #fatlossmotivation #workouthelp #nutritiontips #fitnessmotivation #dietingtips #diethelp #fitover40 #fitover50 #fitover55 #fitover60 #instagramover50 #menopauseweightloss #susanniebergallfitness

This chest supported shoulder circuit is one of my

This chest supported shoulder circuit is one of my faves. It hits it all, and is incredibly challenging.
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Grab an adjustable bench and set it at a medium incline. Note: This bench at my house only has a few position options. You can set you incline slightly lower than this and that will be fine :)
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If you don’t have access to an incline bench, then get creative with what you do have access to and try and recreate the position as best you can
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Why support the chest?
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Supporting the chest helps to isolate your shoulders, and keeps your back from over extending and helping to move the DBs
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Because you are isolating the targeted muscles, you will want to use control as you go through the movements and not allow momentum to take over (Swinging the DBs). The chest needs to stay in contact with the bench the entire time-
We’ve got 3 exercises:
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Underhand DB Front Raise: This one is going to be way harder than you think in this position. You may have to back off the weight and practice the movement with complete control. Slowly raise the DBs and slowly lower them. It’s all about the control you bring to the table
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DB Lateral Raise: Keep the elbows soft. Notice the angle at which I am lifting - it’s not straight out to the side. A slight angle, with control going up and back down
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DB Rear Delt Raise: Pull the DBs apart and squeeze the shoulder blades together. Don’t pull back: pull them out and squeeze.
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This is not supposed to be a max weight circuit - pick a weight that you can move with control
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Add this towards the end of your workout or even as a finisher.
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3 sets, 8-12 reps each will be plenty
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Love you
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#shoulders #shouldersday #shoulderhealth #healthyshoulders #bouldershoulders #workout #warmup #bandpullaparts #workoutmotivation #exercise #upperbodyworkout #resistancebands #resistancebandsworkout #bandworkout #delts #posture
#strengthtraining #fitness #fitnessmotivation #fitnesshelp #fitoverforty #fitover50 #fitover55 #fitover60 #menopausefitness #susanniebergallfitness

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