Get Back On Track

Get Back On Track

My name is Sara Solomon and I created this GUIDE to get you on track!

In this guide, you will find:

  • My food strategy
  • My top 2 recipes
  • My 5 Minute Bodyweight Workout (no equipment required)
  • Coupons for fitness stuff! (check back regularly because there are always new coupons!)
  • A GIVEAWAY for protein bars!

Food Strategy:

Here is the simplest way to prevent overconsumption without depriving yourself of your favourite treats: give yourself less opportunity to overconsume calories? How? By limiting how many hours a day you eat. This is called INTERMITTENT FASTING.

Think about it: Instead of eating from the moment you wake up until you go to bed (which represents approximately 15 waking hours), try eating only from noon until 8pm (8 hours). If you tend to pig out at night, then try eating only from 5pm until 9pm (4 hours). It’s much harder to eat 3000 calories during a 4-hour eating window compared to eating 3000 calories during a 15-hour eating window. A narrower eating window will minimize the chances of overconsumption.

I challenge you to skip breakfast in the morning. That way you don't have to feel guilty when you eat popcorn at night. You are way ahead of everyone else who ate breakfast PLUS the popcorn.

Intermittent fasting makes you FREAK OUT, then read my FAQs article. 

I've been intermittent fasting since 2012. I even train fasted. I love it because I'm not hungry, I don't have to stop and eat every 2 hours, and I can eat big portions.

I follow a flexible approach to dieting, which means, I do not follow a meal plan. I track my calories and macros, which has provided me so much food freedom. I follow an 80/20 approach, which means that 80% of the food I eat on a daily basis is nutrient-dense. The remaining 20% is at my discretion (e.g. popcorn).

My soulmate diet is intermittent fasting and flexible dieting because they are sustainable. This is what my Fat Loss Fast System is all about!

I'm sure you have lots of questions. Watch the video...

Recipe Strategy:

This is my favourite way to trick myself into eating more veggies:

This is a much better choice than a candy bar! For this recipe, I used BSN Syntha-6 Edge Protein Powder and a candy bar mold.

5 Minute Workout:

My 5 Minute Bodyweight Workout: Air Squats & Honest Push Ups. It may sound simple, but it killed me!


I cannot emphasize enough the importance of learning how to properly execute an air squat. It will improve your athleticism, and it will keep your back, knees and hips healthy as you age. Contrary to popular belief, squatting is not bad for the knees... unless you are squatting with poor form. My knee pain went away once I learned how to properly air squat.  Don't neglect your ankle and hip mobility. The more mobile your ankles and hips are, the easier it is to master the air squat.

Coupons (Changing DAILY)

  • My Fat Loss Fast System: Get my Fat Loss Fast System for 10% off with coupon FAST10. My Fat Loss Fast System is comprised of the following:

My Intermittent Fasting and Flexible Dieting Program

My TeamSS Facebook support group

  • BSN

NOW AVAILABLE! BSN Syntha-6 Protein Crisp: these protein bars always only $19.99 USD

BSN Syntha-6 Edge (my favourite protein powder)

BSN AMINOx EDGE (BCAAs with caffeine)

BSN AMINOx BCAAs (BCAAs no caffeine)


I'm giving away 1 box of BSN Syntha-6 Protein Crisp Bars (any flavour) to 1 lucky entrant.




Stay Motivated

Follow me on YOUTUBE. Subscribe to watch my weekly training VLOGS and more!




Dr. Sara Solomon is the creator of the Fat Loss Fast System about Intermittent Fasting and Flexible Dieting. She has degrees from McGill University in dentistry (DMD) and physical therapy (B.Sc. PT). She is also a CrossFit Level 1 Trainer, ACE personal trainer, NASM fitness nutrition specialist, Mad Dogg Spinning Instructor, Certified Level 2 Buddy Lee Jump Rope Trainer and Ambassador, a Team and BSN athlete, and a retired PRO Fitness Model. Her passion is teaching others how to fuel and move well.


  1. I started the 5 min body weight workout before you and finished after? So I think mine was more like 6/7 min. Lol.
    Where do I get more info on carb cycling?

    • good job! I teach carb cycling in the Fat Loss Fast System

  2. Doc

    I’m 56 and six feet tall. About a year ago I weighed 195 or so. I always worked out w weights (retired cop) I’m now down to 182 in large part b/c of your IF program. I ate between 10A and 6P and lost most of the weight within about six months. I recommend it to everyone. Most look at me skeptically, but well, too bad for them.
    I admire what you’ve done with your life. I hope you have a great 2017 and wish you continued success.

    • CONGRATULATIONS! This is phenomenal news! So happy for you Joe and thank you for the referrals! I truly appreciate it!

  3. So I see most of what you say is for women? I like your recipes. Great job on the work. I also follow your workouts as they really do help with movement. I just wanted to say good job from a man’s point of view. I hope you do post things for us guys as well. We are not all creepers. Just trying to live life to the fullest. Thank you Ms. Solomon.


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