Welcome to the NEW & IMPROVED Strength Academy!This is a foundational strength training program that teaches you exactly how I overcame pain and learned how to do cool party tricks in my 40s. It’s a home program!
It’s for anyone who:
wants to plug holes in their core strength foundation so they can get stronger
wants to eradicate back pain and tightness
want to improve hip and shoulder mobility
wants to move their body in space without feeling pain
wants to learn how to identify and improve their weakest links and put an end to painful compensation patterns
wants to learn how to breathe properly
wants to learn how to strengthen the pelvic floor (to eradicate jumping incontinence and painful intercourse)
wants to learn how to use the core (TVA = transverse abdominis) to drive movement. “TVA-Inspired Movement”
prefers to train in the privacy of their own home (but you can do it in a gym)
is open to getting stronger
is open to connecting with their sexual life-force energy
wants to learn how master their own body weight
wants to become a stronger, more mobile, and confident badass, capable of learning pull-ups, push-ups, pistol squats, handstands and other cool party tricks.
This is an affordable monthly online membership program. As long as you are a member, you will
be able to log into the Strength Academy at DrSaraSolomon.com to access your weekly plan of action. This will include theory and/or mindset training, brief exercise video demos with written explanations, your daily written workout sequences, and your homework.
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 email address/name. I post access to the monthly ZOOM meeting session inside the facebook group.
BONUS: get free access to my archived Strength Academy Content!
Note that if you cancel your membership, you will be removed from the facebook group and the Strength Academy.
Who is Dr. Sara Solomon? Hi! I’m Dr. Sara Solomon, and I’m a certified StrongFit Coach and Pilates Instructor, and I have BSc in Physiotherapy, and my passion is movement mastery! This passion was inspired by my upper trap dominance, low back pain, knee pain and crooked body. I decided I wanted to stop being a broken victim and start being a badass victor! I wanted to change my life, and I did! I’ve learned so much about human movement through self-experimentation in my 40s (yes! I’m in my 40s … age is not a limitation!), and I have significantly improved my movement patterns, aches and pains, strength, mobility, mental well-being, aesthetics, and confidence! I can’t wait to share my approach with you! Check out all my transformation photos & video in the "Sara's Story Tab". Warning: I was an imbalanced mess!
Is it a home program? Yes, but you can do it in a gym.
What equipment do I need to get started?You need glide discs (or a towel), two 4" Yoga blocks, a Swiss Ball (mine is 65cm and I'm 5'6"), 10 lb interchangeable ankle weights, yoni eggs (for the ladies), sandbags (I suggest you start with 60lbs, fill it up with 40lbs of sand), and typical things you find in a home gym: bands, kettlebells, dumbbells, pull-up bar. You can click here to get the sandbag (use code SS10 for a sandbag discount).
How many workouts a week? How long with they take?5-6 workouts a week. Schedule 45 min to 60 min for your sessions.
Can I still do my other favourite workouts?Yes! This is not an "exercise/workout" program. This isn't about getting a ripped 6-pack, sweating and burning 300 calories. It's about learning how to get the muscles in your body to harmoniously work together so that you can annihilate pain, move well, get stronger and more mobile, and learn cool party tricks. I don't expect you to stop doing what you are currently doing for your training and sports. Ideally, I want you to apply what you are learning in my program to all of your other training, sports, and activities.
Why should I join? what will I learn? If you are getting injured when training, or you are not getting stronger, your mobility is restricted, or you know you have muscle deficiencies and imbalances (maybe your hips are shifted, you have low back pain, you have knee pain, you have a hiked up/aching shoulder from upper trap dominance), or you still can't do 1 pull-up after training for over a decade, then something is horribly amiss.You will learn how to activate and strengthen your primary stabilizer (TVA), you will learn how use the primary stabilizer with the secondary stabilizers to create maximum stability, you will overcome compensating patterns that cause you pain and tightness, you will learn how to triage your mindset, ladies: you will learn vaginal weightlifting so you can eradicate jumping incontinence and strengthen your orgasms, and you will get hella strong! Prepare to learn cool party tricks like pull-ups, push-ups, handstands, pistol squats and more!
Can men join? Yes!
What if I'm a beginner? do the workouts follow a progression, regardless of when I join? I love working with beginners. This is my passion. The strategy is to focus on addressing your weakest links first (you will learn how to activate your transverse abs (TVA) first). This will result in the fastest initial progress. Remember, mastery of the fundamentals is mastery.
Is it a monthly membership? Can I cancel after 1 month?Yes, it's monthly and you can cancel anytime.
Is this for me?
If you are coachable and open to getting stronger, yes. If you are outcome-based and require instant gratification and external motivation then no (unless you want my help overcoming this). If you are tired of getting injured when exercising, if you are not getting stronger, then the Strength Academy is for you! If you are ready to make changes, then changes will happen!
Join my Strength Academy to discover how to improve the muscles that are holding you back so that you can move better and get stronger (and more mobile), instead of always getting injured.
How Do I Access It Once I Purchase It? I can't log in, HELP!
You have immediate access upon purchase. Please log into the website here with your login credentials (username and password). This will bring you to the dashboard where you will see the Strength Academy Program. Click to access the entire contents of the program.
If you have any issues logging in, please email login support with your username so they can refresh your profile. Sometimes you may need to have your profile refreshed. You can also clear your browser/cookies/cache and see if that instantly solves the problem (it often does!).
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? 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 Coach (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 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 started to happen: Less back pain! my right knee pain disappeared, I am now able to 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, mental well-being (I learned how to manage my anxiety), 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 132 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 become who I am today. 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 aches/pains 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 already know what your next question is. How long does it take to fix incorrect movement patterns? 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!
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!
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I'm going through the same StrongFit mentorship program as Sara - she completed 2 years and recently became ordained as an official StrongFit coach, while I've been in that program for six months. Now I've been a part of SA for all of 4 days and I feel compelled to post that what Sara is providing here, both through the workouts she programs, and the education related to StrongFit principles, is absolutely pure gold. Add to that the community that you've all built within this group and you have an experience with unbelievable value - and not one that just addresses physical fitness, but one that addresses mental fitness as well. Way to go Sara Solomon and SA members - I'm so glad I joined you! ~ Lisa F.
Several daily wins and an endorsement of sorts: since starting Strength Academy and working on the openers, the Quell pain-control device I used almost daily hasn’t been used in over 4 weeks. Years of pain gone because I’m learning how to use the correct muscles in the right way. My primary movements have been inner hamstring openers and sandbag carries. Being pain free is an uber win. ~Robert T
I have really been loving the program and learning so much. It has been frustrating at times but having the group support and Dr. Sara and Coach Gys giving feedback helps a lot. I can’t believe I am heading into week 4 already. So much more aware of my body. And definitely feel stronger. ~Andrea R
This excites me so much!! I know so many " fit" people walking around with sore traps, knees and hips, I thought it was par for the course!!! My two daughters that a world level dancers are stating to ask questions about how to strengthen the hamstrings, without back pain!!! At 47 it is exciting to maybe be an example for them in a way I never thought possible. Sara, thank you! ~Aileen V
I know the old way didn’t work because even at my “leanest and fittest” I was never strong ! I could hardly do a push up from my toes and couldn’t even pull myself up an inch on a pull up bar!! I’m excited to do it a better way this time. When you know better, you do better (looking back, my physique never changed either, I dropped fat yes, but then the next few years I spent working out I still looked pretty much the same so also did not see any returns on my actual effort). ~Kylie M
I apologize for doubting you. I was hesitant to jump into your new program. I’ve belonged to a gym since 2002. Hit a plateau and found you. I’m a habitual gym rat and thought I knew what I was doing. I signed up for the new program because I want to do things right. I’ve watched you the past year and you’ve had an amazing transformation. I’m jealous!! I can’t do a pull up. I can’t do a handstand. This was my first week of the program and I was very frustrated and wanted to throw in the towel. I’m still struggling but I get it now. I already feel stronger after one week! Looking forward to the rest of this journey. Thank you for sharing your knowledge and wisdom! ~Heather S
I like Sara because she has worn her weaknesses and vulnerability on her sleeve. She inspires me to plug away. ~Stacy S
I’ve worked out for years as well but lifts like deadlifts were never getting stronger without hurting my lower back... ... so I’ve followed Sara for a long time... got her fat loss plan a few years ago. So when she started talking about muscle imbalances and that she has been able to correct them I’m like ok I’ve got to learn this as well so I can get stronger and not injured. I know I have a lot of mind muscle connections and corrections ahead of me but look forward to be a stronger healthier version. I’m so eager to learn!! Thanks! ~Christie H
I wanted others who haven't yet joined the academy to see how this program has already changed my personal awareness physically and mentally. I started Sara's Strength Academy in January 2018. I took the first week to absorb the theory and videos, and started the workouts a week later. Before starting I questioned myself, my equipment, my need, my time and my goals but I stopped self doubting and decided to get going. No matter how perfect or flawed I might be I just needed to start. Once I started I dug into the workouts with a ton of enthusiasm. This program is different than anything I have done. That being said I'm thoroughly enjoying learning and becoming more aware of my body. I feel like everything I've ever done prior to this was jumping the gun. I'm aware now that however much I thought my base was built, it was not. I'm realizing that I can no longer put the cart before the horse. Some of the exercises have made me aware that my base is weak. I realize my fitness goals cannot be achieved until I build my base. This awareness has humbled me. Humbled me in a sense that I know what I want to do and now I know what I need to do. I need to face the hard stuff. The stuff I pushed to the back of my mind. The stuff that I thought I was better than. The stuff that I didn't think I needed. The stuff that will take time. The stuff that doesn't instantly gratify. I'm aware now that I sometimes I suck but that's ok. I'm aware that I'm not perfect and it's ok not to be. I usually pride myself on needing to have perfect technique in every workout. I'm now aware that it's ok to mess up. Whatever that mess up might be in my mind. This has been something that surprised me. I never realized this was a road block I was putting in my way until now. During yesterdays Strength Academy workout I was doing one of Sara's sandbag carries and I couldn't even do a quarter of the prescribed distance. This was so hard for me to face. I had to quit. That killed me. In my mind I failed. It was only today that I realized that I didn't fail. I realized I actually won. I didn't fake it and sloppily keep going just to say I finished. Instead, I succeeded because I humbled myself, my wonder woman mentality decided it was better to stop and be satisfied with what I was able to do well rather than to push and possibly injure myself or do it sloppily. I did the part I could do the best I could do. That's a win. I'm now aware that this fitness journey I'm currently on is just the beginning and I'm so excited to see, as I chip away through the program, all of the accomplishments that are in store for me. Today I am humbled. ~Jodie Q
SOUND ON! I need to brag. Cathryn from my Strength Academy completed her first 400 metre 60 lb StrongFit sandbag carry (without dropping the bag). She actually did it again a couple days later. She EARNED this accomplishment and I have mad respect for her. I remember my first time completing 400 metres with the 60 pound sandbag. It took me about 5 months to work my way up to 400 metres. I remember the moment I finally did it: I felt like a functionally independent badass capable of achieving anything! I knew just how much peserverance went into accomplishing this goal. I felt so much pride. This was a huge turning point for me: it made me start to respect my body. When I saw Cathryn's face after her achievement (you can see it in this video), it stirred up a lot of emotions for me. I knew exactly what she was feeling, and neither of us had to say a word to each other. It's a sandbag sisterhood thing. If you have 4 minutes and a sandbag, I can show you how to sweat while improving your strength, stamina and muscle imbalances ... all in the comfort of your own home. All it takes is 4 minutes. I must say, it's a pretty productive 4 minutes!
I'm so proud of Noelle for embracing the daily process, for finding value in doing the right things for her body. Noelle has been working on strengthening her inner hamstrings, glutei max, external obliques, and the rest of her internal torque chain, and it shows. I'm proud of her for taking the time to learn the material, watch the instructional exercise videos, and do the workouts.