Welcome Scopers!

Workout Nirvana on PeriscopeHi there! I’m Suzanne Digre, founder of Workout Nirvana Fitness. I may have just you met on Periscope as @workoutnirvana, or maybe we’re already friends. Either way, I’m glad you’re here.

This is where you’ll find more information about my scopes, links, tips, and tools related to the content. I’ll post here within a few hours of the scope, so check back often.

3 Steps for Creating Effective Workouts


Thanks for watching! I’ll cover how to plan workouts long term in another Scope.  I’ll also mention that the example I gave is for only one full-body workout… you can use this system for three different workouts and have yourself a 3x/week plan. Or use if for any training split!

Exercise Selection

  • Horizontal push (incline and flat bench press, push-up)
  • Horizontal pull (bent-over row, inverted row, seated cable row)
  • Vertical pull (chin-up, lat pulldown)
  • Vertical push (overhead shoulder press, standing chest fly)
  • Knee dominant (squat, leg press)
  • Hip dominant (deadlift, hip thrust)

Example (click to enlarge)

3 Steps for Creating Your Own Workout

How to Eat for Muscle Without Gaining Fat


Ladies, You’re Not Really Eating for Muscle

Eating for MO’ Muscle: A Primer for Women

Using Protein for a Leaner, More Muscular Physique

At the Bod Pod! How accurate is my own body fat estimate?


I track my body fat to assess how my muscle-building efforts are going, and body fat estimates are of course useful for fat loss as well. I had the opportunity to have my body fat tested at Mobile Body Metrics and Powered By You Fitness and reveal the results in this scope. 

How to Estimate Your Body Fat

About the Bod Pod

A Plan for Muscle Growth and Fat Loss

Eyes on the Prize: Eating for Your Goals

The Art of Food Tracking Part 1, 2, and 3

Recovery Tools for Chicks Who Lift


Do I Need Pre-Workout Supplements?

Renewing Your Training with Recovery

Protein Synthesis, Muscle Growth, and Training Frequency

Training Biceps! Getting to Your Highest Peaks


Using a cable machine to hit oft-missed biceps areas

Special techniques to increase intensity (for intermediate to advanced trainees)

Real Talk! Women Are Too Hard On Themselves – And Each Other


Got It Goin’ On? Strut Your Stuff

Owning the Weight Room – And Your Strength

Those Voices Don’t Know About Me

Vanity Rocks! Let Weights Lift You Up

5 Power Tips for Muscle Gain and Fat Loss – At the Same Time!


How to Estimate Your Body Fat

Clean Eating Articles

[Video] Eating for Muscle: A Primer for Women

Ladies, You’re Not Really Eating for Muscle

This article originally appeared on www.workoutnirvana.com.

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