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Start Your Strength
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About
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Inner Circle
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Start Your Strength
Start Your Strength

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susanniebergallfitness

With the start of the new year and new decade, the

With the start of the new year and new decade, there are a bunch of things that were true in 2019, and they are still true in 2020:

Even though we are in a new calendar year, I want to remind you of a few things that are still true:
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You will never get fat from eating fewer calories than your body needs. People like to call that Starvation Mode, and that just doesn’t exist. It makes zero sense. What some people *may* be referring to is metabolic adaptation or metabolic “damage” which is a normal part of weightloss and that is not a dire as you think
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As you lose weight, your metabolism will go down. Keep your calorie deficit moderate, and keep your protein intake high, you will be fine. When you start to add calories back in and get into maintenance, your metabolism hops right back up with you. This is all normal.
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Using terms like Starvation mode was fear mongering in 2020 and it if people use it in 2021, it’s still fear mongering. You can go to the extreme (literally not eat) and have negative side effects, like you can with just about anything in life, but the extreme is not what most people do. You will be fine.
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And remember: your muscles don’t need to be confused. They need to be worked hard with basic movements, not crazy balancing acts while trying to lift weight over your head. The basics work. They always have
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If there is one thing that should be a goal for 2021 it’s improving (and tracking) your consistency. There aren’t many guarantees in life, but this is one of them. Keep being consistent and you will succeed
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Love You

I guarantee you are stronger than you think - You

I guarantee you are stronger than you think
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You underestimate your strength
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Maybe you’ve been working on assisted chin ups for what seems like forever, but never thought you were “ready” to try one unassisted
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Until you tried it. And did it
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Maybe you’ve been using the same weight for your DB row for months because you didn’t think you were ready to use more
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Until you tried a heavier weight. And you did it.
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In general, most women aren’t lifting enough weight
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That doesn’t mean being reckless and going from one end of the DB rack to the other
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That is careless and unrealistic
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➡️It just means if the last 2-3 reps aren’t difficult, you can lift more
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➡️It means push yourself
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Out of your comfort zone
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Move to the next weight up, not the last one on the rack
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Those last 2-3 reps need to be hard. Super hard
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Do you feel like you need a spotter to lift more weight?
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ASK SOMEONE!
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Step out of your comfort zone, and ask
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They won’t bite, I promise
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Point here is that lifting weights is not supposed to be easy.
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If you want to build strength and muscle, you need to get uncomfortable and lift some heavy weight
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Because you are indeed stronger than you think
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And if you are currently working out at home and want to make what you are doing more challenging:
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Add more weight. Use a backpack full of books or rocks, use laundry detergent bottles. Be creative. Weight doesn’t have to look like a DB
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Slow your reps down, add a pause (3-8 seconds), add a half rep, or add constant tension to your movement
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Meet your potential.
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You will be amazed at what can happen when you give yourself a little nudge.
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Love You
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#strengthtraining #howtogetstrong #howtobuildmuscle #buildingmuscle #strengthgains #fatlosshelp #fatlosstips #fitnesswomen #fitnessgoals #strengthbuilding #fatlossmotivation #fitnessforlife #fitover40 #fitover50 #fitover55 #fitover60 #fitover50women #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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Maybe there isn’t enough protein
Maybe there isn’t enough volume
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But because those meals are so small, you *need* your snacks
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And 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 underrating 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

Holy Guacamole want an exercise that will build a

Holy Guacamole want an exercise that will build a ton of strength AND set your core on fire?
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Enter the Single Arm DB Bench Press
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This is my absolute favorite way to bench press. This exercise has some unique challenges to that stems from the anti rotation component, but the Single Arm DB Bench Press is pure fire
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The two most common mistakes I see:
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❌ Lowing the DB too low. This will rotate your shoulder forward and can put your shoulders in a vulnerable position
❌ Allowing your body to rotate towards the DB as you lower it. This is an anti-rotation exercise, so you don’t want to allow your body to rotate at all
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To fix them:
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✅ Only lower the DB to just above the shoulder. Will keep your shoulder safe and strong
✅ Create A TON of tension in the free arm that goes all the way into your body to prevent the rotation (Hello Core!!). I like to make a fist, flex, and send that tension into my body so I don’t rotate towards the DB. You will feel your core LIGHT UP
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You can also do variations with this exercise: Add a pause, Add constant tension, Add a half rep.
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3 Sets, 6-10 reps/arm
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Lots of 🔥
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Love You
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#benchpress #dumbbellworkout #dumbbells #dumbbellbenchpress #upperbody #upperbodystrength #upperbodyworkout #upperbodyday #strengthtraining #strengthbuilding #gainz #strongwomen #strongmoms #girlswithmuscle #girlswholiftheavy #strongwomantraining #fitness #fitnesshealth #fitnesswomen #workout #workoutgoals #fitvoer40 #fitover50 #fitvoer55 #fitover60 #menopausefitness #susanniebergallfitness

There is a lot going on with this exercise! -
Hop on over to my YouTube and watch the full tutorial-LINK IN BIO
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Put these in your next upper body workout: 3 sets. 6-10reps per arm.
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Lots of 🔥.
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Love You.
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#benchpress #dumbbellworkout #dumbbells #dumbbellbenchpress #upperbody #upperbodystrength #upperbodyworkout #upperbodyday #strengthtraining #strengthbuilding #gainz #strongwomen #strongmoms #girlswithmuscle #girlswholiftheavy #strongwomantraining #fitness #fitnesshealth #fitnesswomen #workout #workoutgoals #fitvoer40 #fitover50 #fitvoer55 #fitover60 #menopausefitness #susanniebergallfitness

There is a lot of chatter about how hard fat loss

There is a lot of chatter about how hard fat loss is. Especially as we get older.
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So I thought I would bring back this clip of when I spoke at an event put on by my friend @richcardona_
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While I am speaking about how difficult it has been starting a whole new business later in life, it also could apply to fat loss.
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The struggle is real. It’s hard.
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Just like fat loss.
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Does any of this resonate ?👇🏻
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I struggled to lose fat. It was hard. It became all I thought about. I became resentful. I told myself stuff like:
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➡️I am doing everything right.
➡️It shouldn’t be this hard.
➡️Why is it hard for me and no one else?
➡️I guess this is how it is going to be.
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I was at a crossroads.
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I could either keep saying it’s hard, and continue to spin my wheels.
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OR
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I could regroup, and keep going.
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It was a very similar path with business. I was very intimidated. Being much older than any of my colleagues was very scary. And technology? Don’t get me started
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My computer is lucky to be alive. I have wanted to chuck it against a wall many times.
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What takes most people a few minutes to do, takes me WAY longer. I often feel dumb
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It’s hard. But, I have a choice.
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Keep talking about how hard it is, and not move forward
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OR
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Acknowledge that it’s hard, and keep going.
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I ask for my colleagues for help. I use the internet. I just keep at it.
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I tell you all of this, because I see so many of you stuck. I was there. I understand.
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When the going gets tough, you want to stop.
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You are frustrated and angry
You feel like it’s never going to happen for you.
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So instead of taking action, you are stuck in the hamster wheel of frustration and fear.
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Well, I am here to give you a gentle shove to get out of it.
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Yes, fat loss IS hard. So is building a business.
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But continuing to say something is hard and not doing anything about it, ends up being a justification for quitting
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It’s time to do a self audit:
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➡️What areas could you improve upon
➡️Re examine your accuracy.
➡️Take a hard look and be honest with yourself.
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My point is, you have a choice. A choice to stay where you are, or keep going. Keep going in spite of how hard it is.
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Love You

Ever had one of those days in the gym where nothin

Ever had one of those days in the gym where nothing feels right?
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Your mind is ready to crush your workout that day, but then you get there and everything feels heavy. And you’re like WTF?
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You head is in one place, and your body evidently is in another.
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Welcome to strength training.
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It doesn’t always go as we planned or as we want. It can be frustrating and discouraging. But it’s just one reality of strength training that I have learned over time.
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Some other realities about strength training?
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You probably need to slow your reps down. Most people just blow through the reps and when you do that you tend to use more momentum to drive the movement instead of the actual muscles. Slow it down and make the targeted muscles do the work.
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And on those days where everything feels heavy? You’re gonna feel like you are losing strength. Something must be wrong. You might even start to panic.
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You can chill. You aren’t losing strength. It’s part of the process. When things feel heavy, instead of forcing the issue and pushing through with poor technique, check the ego at the door, back the weight off a smidge, and nail your technique. That’s going to pay dividends down the line.
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But what out weighs all of the above and what is the very best part about strength training are the days when you feel like you could lift the Empire State Building. Everything clicks. You increased your weight, and your technique was through the roof.
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Those days are amazing.
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The feeling that comes with those days will carry over to other parts of your life. Your inner badass has made an appearance and you feel like you can do anything.
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And you know what?
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You can.
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Time to get strong.
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Love You

#strengthtraining #muscle #fatloss #howtolosefat #fatlosshelp #weightlossmotivation #losingweight #getstrong #buidlingstrength #buildingmuscle #strongwomen #strongmoms #calories #protein #girlswholiftheavy #fitover40 #fitover50 #fitover55 #fitover60 #over50fitness #susanniebergallfitness

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