The Strong and Lean at Any Age Podcast

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 😀💪🏻

Listen below or check out the podcast on any of these platforms:

The Strong and Lean at Any Age Podcast

The Strong and Lean at Any Age Podcast

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 😀💪🏻

Successful Dieters and Unsuccessful dieters aren’t separated by any magical personal qualities. 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

What is the Difference Between Successful Dieters and Unsuccessful Dieters?

Search Episodes

What is the Difference Between Successful Dieters and Unsuccessful Dieters?

July 20, 2021

Susan Niebergall

Does Menopause Affect the Way You Should Approach Fat Loss?

June 29, 2021

Susan Niebergall

When Should You Reduce your Calories?

May 27, 2021

Susan Niebergall

How To Find Balance on the Weekends with Jordan Syatt

April 26, 2021

Susan Niebergall

The Joy of Movement and the Hutt Mutts with Jenny Hutt

April 12, 2021

Susan Niebergall

Traits of Successful Dieters

March 24, 2021

Susan Niebergall

How to Finally Start Believing in Yourself with Jordan Syatt

February 24, 2021

Susan Niebergall

The Psychology of Fat Loss with Jared Hamilton

February 12, 2021

Susan Niebergall

Is It Ok to Come in Under Your Calories?

January 4, 2021

Susan Niebergall

How to Track When Healing from an Eating Disorder, Menopausal fat loss, with Jordan Syatt

December 23, 2020

Susan Niebergall

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In case you didn’t know, I wrote this book Fit A

In case you didn’t know, I wrote this book Fit At Any Age: It’s Never Too Late
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It is available on Amazon in paperback and Kindle
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And someone else has actually made an audio book without my permission. Don’t pay attention to that
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They aren’t trying to help you. They just want to make money.
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Another story for another day
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I wanted to tell you WHY I wrote this book:
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I wanted to show you that no matter how many mistakes you’ve made, no matter how many times it didn’t work for you, no matter how many crazy things you did in order to lose some weight…
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You’re not alone. I did them all too
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Over decades, I made more mistakes than I can even begin to tell you and I go over them in my book.
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📌All of the “clean” eating I did and the prison it created
📌All of the anxiety surrounding social situations and being afraid they would ruin my progress
📌All of the over exercising out of fear of gaining weight (but told people I exercised so much because “I loved it”)
📌All of the fear of the scale
📌All of the crazy diets (including chocolate appetite suppressants)
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And the list goes on and on
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But my overriding message to you is this:
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It’s Never Too Late to change anything
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THAT is why I wrote this book
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Because I want you to know you can do it too. I promise.
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Even though we are older, we are STILL in control and that is probably the best news ever.
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Whether you are just starting out in your journey, or you are re-writing your own script, I hope my book helps you in some way.
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You can get it on Amazon. Disregard the audible version. It’s not from me
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Thank you for being here, thank you for all of your support
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Love each and every one of you
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#nevertoolate #fitatanyage #weightloss #weightlossmotivation #howtoloseweight #nutritiontips #dietingtips #fatlosshelp #fitover40 #fitover50 #fitover55 #fitover60 #fitafter50 #fitafter60 #menopausefitness #menopauseweightloss #susanniebergallfitness

You want to improve your workouts? - Stop exercisi

You want to improve your workouts?
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Stop exercising to lose weight
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That’s not why we exercise
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We exercise to:
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Feel better
Move better
Get strong
Build muscle
Increase bone density
Improve joint health
Improve heart health
Improve mental health
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And the list could go on
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This is why we exercise.
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When you use exercise solely as a way to lose weight, you will forever be spinning your wheels
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Exercise will always be thought of as a “punishment” or as a way to make up for going over your calories
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Or it will always be a way to “earn” eating certain foods (News flash: you don’t earn food. We need it to live)
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Yes exercise burns calories, but it’s not responsible for your weight loss
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Your nutrition is responsible for your weight loss (Remember the fat loss car?)
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So focus on all of the positives that exercise does for us and watch your relationship with exercise improve and your progress shoot through the roof
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Time to go lift
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Love you
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📸 @andrew_m_vogt_photography
#strengthtraining #howtogetstrong #howtobuildmuscle #buildingmuscle #strengthgains #fatlosshelp #fatlosstips #fitnesswomen #fitnessgoals #strengthbuilding #fatlossmotivation #fitnessforlife #fitover40 #fitover50 #fitover55 #fitover60 #fitover50women #menopausefitness #susanniebergallfitness

Time to chat about muscle building: - You have to

Time to chat about muscle building:
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You have to eat. Eating in a deficit and trying to build muscle at the same time will eventually be an exercise in futility
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Those of you newer to lifting with a substantial amount of weight to lose will be able to juggle this better than most
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But most of you, doing a separate fat loss phase, followed by a muscle building phase in maintenance or a small surplus (it doesn’t take much) is the optimal way to go
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You need to bring intensity to your training program. The driver of the muscle building car is now training, because without adequate training you won’t build anything
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Your program will be as effective as you make it.
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If you are blowing through all of your sets and reps, you probably aren’t working as hard as you could
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Effort and intensity are required
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Bouncing from one workout to another every week to “change it up” isn’t doing your muscle building efforts any favors. Plus, how do you really track your progress?
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Stick with your program for 4-8 weeks, track your progress, and bring your A Game
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The hard reality is you will eventually need access to heavy weight
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I know many or you are working out from home now and may not have access to a lot of weight. Get creative with weight (backpack full of books, laundry detergent jugs, etc), and add pauses, half reps, constant tension, etc
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You will definitely make progress doing those things
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But(t)
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You will need access to heavy weight at some point and time to keep things going.
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There is no way around that
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Lifting at home with 10 pound DBs will not yield the same results as lifting much heavier weight
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If you are going to keep working out from home, start looking at adjustable DBs, or a bar and plates, a bench, a squat rack etc. Start saving for those now. I will guarantee you this:
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Once you see what strength training and building muscle will do for you, you will want to get your hands on as much weight as you can
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Try:
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Craigs list
Ebay
FB community Market Place (I see a lot there)
Search for sales
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Or join/rejoin a gym
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Lifting heavy weight will change your life for the better
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Love You

Did you have pizza last night? Or maybe you had a

Did you have pizza last night? Or maybe you had a scrumptious donut of two? Or maybe you went out for dinner?
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You ate more than normal and you *feel* fat. That feeling translates in your head as: I’ve gained fat. Ive messed up everything. I’ll just start over next week
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Does this sound familiar? Taking one off-track meal and turning it into an entire off track weekend, with the intention of resetting and starting over yet again.
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Here’s the thing: That one off track meal didn’t do anything to your progress. If you weigh yourself the next day, yes, the scale could be up, but it would only be because:
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✅You still have content in your stomach
✅You ate saltier foods than normal (always at restaurants) and you are retaining water
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➡️It’s not because you gained fat overnight.
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Off track meals happen, and really, should happen. It’s a part of life. We can’t live in a bubble. I tried that. It’s not sustainable.
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So what can you do?
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✅Enjoy your meal/outing with friends and family
✅Get back on track the very next meal
✅No extra calorie restriction
✅No extra cardio to “work it off”
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Just hop back on track. That’s it.
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Don’t let the one off track turn into multiple off track meals.
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That’s where the real problem is.
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Allowing that one meal to be justification for more off track meals.
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When things get a little crazy (especially on weekends), here are some tips to keep one off track meal from turning into an entire weekend of off track meals:
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1️⃣Make your very first meal an on track meal. Lots of protein, filling, satisfying
2️⃣Eat lighter during the day, but don’t STARVE yourself. Emphasize lean protein and veggies during the day
3️⃣Make sure one of your meals is a Big Ass Salad.
4️⃣Have a protein shake before you head out -will help keep you feeling fuller
5️⃣Give yourself some Bright Lines for the evening: I will only have 1 drink, or I will have whatever meal I want, but I won’t have any appetizers. Give yourself guidelines
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Then you hop right back on to your normal routine.
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One dinner out is not the problem. I promise. It’s when you allow that dinner, to justify all of the other off track meals afterwards that is the problem.
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Love You

If you are frustrated you’re not losing weight,

If you are frustrated you’re not losing weight, I want you to listen up.
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We’re gonna talk about some of the most common reasons why you most likely not losing weight:
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📌Are you the person who walks into the kitchen and grabs couple of crackers? Or a handful of something, or even have bite or two of something?
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Those nibbles, bites, handfuls add up. And most of the time, they add up to way more than what we’re thinking at the time.
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Just by cutting out those extras, you may have found the answer
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📌You aren’t being as consistent as you think you are. This is super common. We all kinda over estimate our consistency and then get frustrated because we feel like we are consistent but in reality we aren’t.
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Aim for 80-90% consistency. That means, 80-90% of the time you are hitting your calorie and protein targets. Not getting them close. But actually hitting them.
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For a 30 day time period, that is 25-26 days of hitting your targets.
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Start tracking your consistency and see how things change
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📌If you are estimating your portion sizes, its time to start weighing your food. What you think is 4 ounces of chicken is probably 6 or more.
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Weigh everything. You will be surprised at the differences
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📌And if I could scream one thing from the mountain tops, it would be this: PLAN
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Every time I get on a call with someone who tells me they are frustrated and struggling to lose weight, one thing that almost always comes up is the lack of planning.
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Especially on the weekends,.
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If you are struggling to stay on track on the weekends, plan out your Saturday and Sunday just like you do M-F. Even just try planning one of those days
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And aim for your first meal out of the gate on the weekend to be an on track meal; nutrient dense, lots or protein, fits into your guidelines.
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Getting that first meal in on track will help keep things in control the rest of the day
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Planning all or part of your weekend will be a game changer.
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Love You

Some people call it Skinny Fat. - Where you don’

Some people call it Skinny Fat.
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Where you don’t want to lose any more weight (or have very little weight left to lose), but you still have a little bit of fat you would like to see go away
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You know, like that last little bit of belly fat
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You have two choices:
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1 More than likely reduce your calories, and become even more ruthless
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OR
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2 Add calories back in, get into maintenance, and start building some muscle
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The issue with the first choice is that you may be mentally fatigued from being in a deficit. You have been there for a while now, and it is draining.
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And the thought of further reducing calories, and knowing what it will take, can be exhausting
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So ask yourself this question: Is it going to be worth what you will have to do, to lose the last few pounds, or lose the last bit of body fat
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The answer may be Yes. And if that is the case, then roll up your sleeves and dig in
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But the answer may be No. And if that’s the case, here’s your alternative:
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Slowly add calories back in until you are in maintenance.
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Yes, the scale may go up just a bit, but don’t let that scare you. It’s OK. It won’t go up much at all and it will stabilize.
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The extra calories on board will:
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Give you some more energy
Help you sleep better
Help to give you the energy to bring intensity to your workouts
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You will shift your focus to the gym and building some muscle. Maybe even give yourself a performance goal like chin ups, heavier deadlift, or overhead press.
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Those extra calories you have on board will help substantially with your workouts, and if you keep after it you will start to see your body changing shape.
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You may not see the scale move, but if you stick with it, you will start to see lean muscle mass and your body will look different
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And that last little bit of fat?
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It will slowly disappear.
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More strength
More muscle
More definition
More calories
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What’s not to love?
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I have an entire video on YouTube about how to Fix Skinny Fat - Link in BIO
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Love You

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