Hi! I’m Dr. Sara Solomon, and I have a BSc in Physiotherapy, I’m a CrossFit L1 Trainer, and I’m currently studying to become a movement specialist (StrongFit Coach). I’m part of the StrongFit mentorship program! I’m very passionate about my Strength Academy! I’ve been beta-testing it on myself (in my home gym) since January 2016, and it has significantly improved my muscle imbalances, aches and pains, strength, mobility, aesthetics, and confidence! I can’t wait to share this with you! Check out my transformation photos in the tabs section below. Warning: I was an imbalanced mess in my before photos!
If you want to build (or rebuild) a solid strength foundation so that you can exercise/move properly, get stronger and become more mobile, then this program is for you!
It’s a HOME strength training programdesigned to improve your movement mechanics.
It will help you plug holes in your strengthfoundation so that you can improve your muscle imbalances and get stronger/more mobile.
You will learn how to identify and improve your muscle imbalances.
You will learn StrongFit Principles (external torque, internal torque, the concept of the arch).
You will learn how to train to balance your nervous system.
You will learn how to train to maximize results and minimize DOMS (delayed onset muscle soreness).
You will learn how to recruit the correct muscles when exercising. You will learn how to identify when you are not using the correct muscles. This will decrease the risk of training-related injuries.
You will learn that strength doesn’t come from what you can do. It comes from overcoming what you thought you couldn’t do.
IMPORTANT: Please add email@example.com to your email contact list BEFORE your order is placed so your product will be delivered via email on time. Otherwise, emails may end up in your spam folder. The workouts and facebook group invitation will be sent to the email address you use for your purchase.
Welcome to my Strength Academy! This is a HOME strength training program. It is based on the principles of StrongFit so that you will learn how to move well.
It's for anyone who:
is a beginner to strength training
wants to plug holes in their strength foundation so they can get stronger and more mobile
wants to learn how to exercise properly
wants to understand the science of moving well
wants to learn how to identify and improve their muscle imbalances
prefers to train in the privacy of their own home
is tired of getting injured from exercising
wants to become a badass
This is a monthly online membership program. As long as you are a member, you will
receive (via email) 3 written workouts every Sunday to the email address associated with your PayPal account.
be able to log into the Strength Academy at DrSaraSolomon.com to access the:
thorough exercise demonstration videos. Detailed written explanations are also provided. This library will continue to grow over time (I encourage you to master the basics before jumping to the more advanced exercises).
the theory, which includes the principles of StrongFit(torque, balancing the arch) and how to identify and fix muscle imbalances.
Sara's personal workouts!Yes! There is a section called, "What's Sara Doing?" It features my written workouts with 60s video demos.
have access to me (Sara) in the private facebook group. If your facebook name is different than the name/email you used for your purchase, then email me at firstname.lastname@example.org with your receipt and your facebook name. I pop into the facebook group once a day. You can post questions about the theory and the workouts. If you are not sure if you are doing an exercise properly, you can film yourself doing the exercise and post it in the facebook group for my feedback. I want you to post your progress and daily wins in the facebook group! Note that if you cancel your membership, you will be removed from the facebook group and the Strength Academy.
The workouts follow a progression. Everyone starts at the beginning, regardless of when they join. The workouts take about 60 minutes, but I recommend you block off 90 minutes. This will give you more than enough time to read through the workout, mentally prepare, watch the exercise video tutorials, organize your equipment, and do the workout. You can do them on consecutive days. Do whatever works for your schedule. Just remember that longer workouts are not better. Don’t turn it into a marathon. Keep it intense. I encourage you to do what you enjoy on the other days of the week. If you love long distance running, yoga, CrossFit, indoor cycling classes and bodybuilding at the Globo Gym, then DO IT! Except now you can apply the principles of StrongFit to everything you are doing … even your activities of daily living!
Please refer to the "Equipment Required" Tab for details about the equipment that you will need.
In December of 2015, my body hit rock bottom. I had chronic left low back spasm, excruciating right knee pain and decreased mobility in my left shoulder. I was visibly asymmetrical. I couldn’t lock my left arm out overhead, I couldn’t deadlift without hurting my low back and I couldn’t squat or go up and down stairs without experiencing horrid knee pain. I was always getting injured when exercising.
Why? Because I had multiple muscle imbalances. I had been using the wrong muscles for decades. The wrong muscles were overworked, hypertrophied and sore, and the correct muscles were weak (they weren’t doing their job).
We weren’t born with movement instruction manuals. The way that we move will either feed our imbalances or fix them.
I didn’t do any sports in my childhood or adolescence, but I studied in awkward postures for decades. I carried a heavy book bag in my right hand throughout my entire education (~22 years). Then I practiced dentistry for 10 years in the same awkward position (leaning to the left and shrugging my left shoulder up). To add further insult to my imbalances, I started exercising religiously in 2005, but the way that I was exercising was feeding my imbalances. I knew something was horribly amiss because I always got injured when exercising, and I never made any progress with my training. I couldn’t even do 1 chin-up.
Hitting rock bottom was the best thing that happened to me. You can only go up from there. I decided I wanted to fix my imbalances once and for all. I wanted to become a StrongFit Movement Specialist so that I could help others do the same. Pursuing the StrongFit education helped me connect the dots that were scattered in my head from my Physiotherapy education. I’m grateful I have that degree, and I’m grateful for my StrongFit mentors. I’m also very grateful to be able to share what I learn with you. I do not take you or my platform for granted.
In January of 2016, I started learning how to identify my muscle imbalances, the causes of them, and how to fix them (this wasn’t taught in Physiotherapy School!). I spent a good year plugging the holes in my strength foundation, and it paid off. There is nothing more exciting than learning how to move with the correct muscles! That’s when good things start happening! One year later, I no longer have low back spasms (I can deadlift 265 pounds for reps without any back pain), my right knee pain is so much betterthan before, I can lock out my left arm overhead (and hold a handstand for the first time in my life!), and I’m getting so much stronger! I can do weighted chin-ups!
This has completely changed my life. I’m not the same person I used to be. Not only has training to improve my muscle imbalances helped me improve my aches and pains, strength, and mobility, but it has also helped me improve my aesthetics, relationship with food, and confidence. I can do things with my body that I never thought I’d be able to do in a million years. There are no words to describe how empowering that is.
I used to be a PRO fitness model. Back then, I dieted and exercised to be skinny. I used to rely on my appearance for false confidence. My goal was to weigh 120 pounds, even if it meant eating 1200 calories a day and doing 60 minutes of daily cardio. I was miserable, weak, insecure and felt like a constant failure because I was always bingeing and gaining weight.
I’ve come a long way. Today, I fuel my body so I can be a badass. I weigh 140 pounds and I eat 2000 calories a day. I am leaner (more chiselled) today than I was when I was only 120 pounds. I feel strong and confident. #GainingWeightIsCool
I realize everything happens for a reason. My experiences helped me establish who I am not, and that helped me discover who I am. I am NOT insecure and weak. I am confident and strong! Perhaps this sounds like a sweet lemon, but I’m actually grateful that I "f😮cked” myself up with my diet and exercising. I’m grateful that I had nearly every muscle imbalance under the sun. It forced me to learn how to “unf😮ck” myself.
Now my passion is helping other people “unf😮ck” themselves so they can have healthy relationships with food and fitness.So if you’ve run your metabolism into the ground from years of restrictive dieting, or if you have muscle imbalances that are holding you back, then I’m your girl! This is my passion! I live for this and I would be honoured and excited to help you.
I’ve attached some photos of my transformations below.
In the first photo: The before photos were taken between 2011 and 2013. Back then, I dieted and exercised to create a calorie deficit. The after photos were taken in late 2017. I never thought I would ever be able to do handstands or pull-ups, let alone weighted pull-ups! I’m 40 years old! I started training and fuelling for performance in the summer of 2016. It took 1.5 years of calorie adequacy (2000 calories a day) and consistent strength training to build my current physique. Calorie adequacy is paramount if you want to get stronger and sculpt a beautiful physique. I recommend you check out my Fat Loss Fast e-Book to learn how to fuel your performance.
In the second photo, the before photos were taken at the beginning of 2017. The after photos were taken at the end of 2017. You can see just how bad my muscle imbalances were in the before photos: I had upper left trap dominance, my hips and spine were shifted (I looked like the Leaning Tower of Pisa), and I couldn’t lock my left arm out overhead. No wonder I had pain in so many locations!
I already know what your next question is. How long does it take to fix muscle imbalances? How long does it take to learn handstands and pull-ups? How long does it take to fix your metabolism and get ripped? The answer is: as long as it takes!I’m still working on it! Yes, there will be setbacks along with the way, but the amplitude of these setbacks will diminish over time. The key is to be consistent and focus on your daily wins instead of your setbacks. This is how you end up WINNING!
In the final photo, you see my 1 year transformation. I’m very proud of the hard work that went into this transformation. I still have a long road ahead of me, and I’m very excited to be travelling down this road. Loving the daily process is the secret to success.
What did I learn from this 1 year transformation? Strength doesn’t come from what you can do. It comes from overcoming what you thought you couldn’t do.
Are you ready to become a balanced badass? Let’s get this party started!
Although this is a home program, you will need to invest in some equipment. I've provided you with a list of the items you will need for this program. I realize that a lot of my existing followers already have an extensive collection of home gym equipment. If you don't have a home gym yet, don't panic. It took me years to fill mine up with everything you see in my living room gym. But it was worth the investment. I LOVE training in the privacy of my own home (with my cats), especially when I'm learning new exercises (I don't like being watched or judged by strangers when I'm learning a new move, ya know?).
I had to invest in this equipment too so I know it adds up fast! I didn't buy everything at once. I saved my money, and purchased these items over time (I prioritized purchasing the sandbags firstand the exer-genie/tug rope second). Your other option is to invest in a gym membership (as long as it has a sled, tug rope, lat pulldown machine and sandbags).
TeamSS pink Sandbags: I recommend you start with 60, 80 and 100 pound bags. The sandbags do ship internationally. You can fill the 60 pound bag with 40 pounds if you are new to sandbags. Then you can add another 20 pounds of sand as you get stronger. You can also start with a 20 or 40 pound soft med ball, or a 40 pound bag of kitty litter. I started with kitty litter, and it was stiff and uncomfortable, so I put a pillow slip around it.
Dumbbells, Kettlebells, Medicine Ball (soft and/or hard)
Exer-Genie and a Tug Rope. The exer-genie is a home gym substitution for a sled. If you have a basement gym with lots of room, or a long driveway (in a nice climate year-round), then get a real sled (prowler) with a tug rope.
Chin-Up Bar, Barbell, Bumper Plates, Squat Rack
I purchased mine from Rogue, but I encourage you to shop around. I didn't buy everything at once ... rather, I slowly added to my collection. I have a woman's 35 pound Bella bar, a 45 pound OHIO bar, bumper plates (2.5, 5, 10, 25, 35 and 45 pounds), a training bar (15 pounds), a PVC pipe and a landmine. I also have a Rogue HR-2 Half Rack with safety spotter arms, storage posts and a matador (for bar dips). Whatever brand you buy, make sure you can add compatible attachments to it in the future. I bought the rack so that I could have a chin-up bar and a squat rack in one space-saving station. For less expensive options: get a squat stands (you don't need the whole rack) and an inexpensive chin-up bar that attaches to your door frame. Just make sure your door frame will support it (my door frames were the wrong size and I had to return it).
Pulley System: I know a lot of my followers have lat pulldown machines in their home gyms (I'm so jealous!!!!). If you don't have access to a lat pull down machine (or a cable machine), then check out this inexpensive home option that I set up in my living room: Spud Lat Pulldown Pulley
Jump Rope. I know almost all of my followers already have my pink Buddy Lee Jump rope!
A treadmill. You'll need this for indoor sandbag carries. I know most of my followers already have this!
A box for box jumps, step ups, etc. (I have the Rogue Wooden Box)
loop bands (i.e. booty bands for doing clamshells)
I posted videos below to showcase the equipment, including how to fill and close sandbags, how to set up your exer-genie, etc.
Here is a photo of the equipment in my home gym.
Here is a photo of the women from my TeamSS who already got their pink sandbags!!! #WINNING!
Here's an instructional video guide for the home gym equipment used in this program:
Samples of Exercises
Here are examples of exercises you will learn how to perform. This will also give you a feel for my teaching style.
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If you decide to become a Member to obtain exclusive access to the Strength Academy, you must purchase a subscription plan (“Plan”) as described on the Registration Page of the Site and pay the subscription fees (“Subscription Fees”) in connection with your account using the payment mechanisms described therein. The actual monthly Subscription Fees will depend on your Plan. Your Plan will continue as long as you continue to pay your required Subscription Fees. You understand that the Strength Academy requires continuing payments to ensure your continued use:
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