Join the Val's Gals
Class of 23/24
and
Sculpt Your Best Body EVER.
Val's Gals is not just another follow along app workout.
There is human interaction and workouts are written very specifically for busy women who want to feel strong, energetic, and better in their skin.
I, Val Solomon, will be your one-on-one coach
offering calls, check ins, accountability, and a personal approach for your unique situation.
With 3 fitness programs to choose from, there is a perfect fit for YOU!
1. Level 2 - Advanced
2. Level 1 - Intermediate
3. *NEW* Beginner - Learn the basics and build confidence in a 12 week program before moving to Level 1
All levels have a HOME or GYM option and include:
- strength training
- cardio guidance
- nutrition guidance
Have you ever... in your life...
felt carefree and confident in your body?
I remember feeling this way as a teenager.
I was in great shape as a young athlete. I remember feeling strong and carefree in my body.
I didn’t fret about how my legs looked in shorts or feel bad when a favorite pair of jeans wouldn’t pull up over my thighs. I just wore those bikinis, short shorts, baked in the sun…
I just lived.
But then, I had kids.
Soft body. Larger body. A body that didn’t feel like mine.
…A body I thought was going to be my body forever because I was an overwhelmed busy mom.
Soon, I was tugging down my shorts legs to hide dimples or choosing not to wear shorts at all.
Favorite dresses from my closet that just wouldn’t fit sadly got thrown in the Goodwill pile. Out of sight, out of mind I thought.
But that uneasy feeling that I just didn’t feel confident in my skin lingered even after I dropped off the pile of too tight favorite clothes.
“Maybe this is just how I am now,” I thought wondering if I should accept a body that just, in my gut, didn’t feel like me.
I’d been fit before. I should be able to do it again, right?
I decided to take action, but I did it all wrong.
Like many women starting on a weight loss or fitness journey, I started out with the treadmill and elliptical machine.
I would sweat for hours on a cardio machine at a gym in Ft. Benning, GA with a goal to burn off calories from things I’d eaten.
This cardio equipment happened to be situated on a loft overlooking the weight room where I watched from afar more confident women lifting weights.
Also like many women do, I read somewhere that I should not eat more than 1200 calories a day, so I didn’t.
Hungry and tired, from my sweaty bird’s eye view at that gym, I realized all the cardio and lack of nutrition wasn’t bringing me the results I craved.
I got skinnier (“skinny fat” …you may have heard the term), but I still didn’t feel better in my skin. I was still soft and dimply.
After all my effort, I was far from that confident carefree body I was trying to get back to.
I had done it all wrong.
I did not hire any help. I was too strict, and I put my efforts into the wrong things. The lifestyle wasn’t sustainable or even healthy.
It occurred to me that what I really wanted and needed, to not just reach my physical goals, but to feel confident, was to figure out how to be one of the girls I saw lifting weights down on the gym floor…
and to learn how to eat well, not just less.
My shift to the goal of learning to build feminine muscle and learning to eat to feel good changed everything for me.
I decided to invest in myself and pay to learn from people who knew how to help me.
Hiring a coach can:
- Save you time and brain space you'd use trying to figure out every workout on your own
- Save you time you might waste doing everything all wrong for your unique goals
- Be the accountability and motivation you need to get going on the path to reaching your goals for life
- Help you learn tips and skills to set you up for success long term
- Help you do things safely
- Give you a sounding board when you are struggling and have questions
Through learning from others and strength training, I built a body that I felt confident, sexy and unstoppable in.
That new found confidence carried over into my work… into my parenting… into my relationships… into how I walk into a room… into how I stand up for myself.
I went from an insecure woman blaming being a mom on a body I didn’t feel good about, to a powerhouse… A powerhouse not just in the gym, but in my skin.
For me, becoming empowered through fitness and eating well, changed my entire mindset. No more excuses. No more blaming. Just knowing that I can.
Now, I know how to reach my goals in a healthy way because I invested in learning from a coach and finding a style of eating I could actually live with.
But...
Just ‘knowing how’ has not always helped my stay 100% on track long term.
I know what to do. I know how to do it. But life...
Life happens. Divorce. Loss. Injury. Vacations. Pandemics. Routine changes. On and On.
Even I, a self-proclaimed empowered powerhouse, have lost my fitness way from time to time.
I have put on a little weight. I have fallen off my workout schedule, too.
A new situation, a new phase of life, a new age, etc. calls for a fresh approach to reaching our goals.
That's why I have created Val's Gals.
I'll help you sculpt your best body EVER
no matter what phase of life you are in...
no matter how far you feel you have let
yourself fall
out of shape.
Val’s Gals is about matching you with a fitness program that fits your life now...
to help you feel confident in the process and confident in your skin.
Val’s Gals provides a fitness and diet standard you can actually follow, partnered with accountability with grace.
My 80/20 lifestyle approach in Val’s Gals encourages you to strive for progress, not perfection.
Striving for consistency (even if it’s not perfect) will help you live a healthy lifestyle for life.
I’ll coach you to not beat yourself up if you have an off day or off week or to not beat yourself up when you enjoy a vacation.
Fitness and diet can help you live well, but they shouldn’t control your life.
I'll help you sculpt your best body EVER with my thoughtfully designed program.
All you have to do is trust the process and follow the plan.
You may be surprised at what is possible for you!
Val’s Gals is not just about working out and eating well,
it’s also about developing a strong and positive mindset that is key to helping you live a fit and healthy ever changing life.
We will dig deep into the reasons “why” you are craving a certain goal to help you master your thoughts and actions that may be sabotaging your efforts.
I know you are craving motivation, community, and help.
Maybe you aren’t sure you can ever build a body you feel good in again.
Maybe you know you can, but you feel stuck.
Val’s Gals is where that changes.
Val’s Gals is where you can say, “I’m struggling this week.” And you have a coach to speak to personally and a group of women offering ideas.
Val’s Gals is real women living real life
refusing to give up on feeling better.
You can choose to:
- Stay in that place where you beat yourself up for not being able to do what you know you should be able to do…
- Still uncomfortable in your skin, still uncomfortable in your shorts, still taking beloved clothes to Goodwill hoping for that out of sight out of mind relief.
- You can stay hiding from photos, stay unconfident, stay in that negative mental space that ultimately affects not only how you feel in your skin, but your work, your relationships, and more.
Or you can choose to:
- Try a new way with Val’s Gals.
- You can allow me to guide you to find a routine that works for you now.
- You can choose to connect with other women in your same situation.
- You can start to work on the mindset piece that’s been holding you back for so long.
- You can feel confident in your skin that carries over into your work, your parenting, your relationships, and how you walk into a room.
You can feel sexy.
You can feel better.
You can have a better outlook on your life with Val's Gals.
Build your best body EVER while enjoying life with Val's Gals.
Limited spots available.
Val's Gals will...
Teach you how to reach your goals, whether you desire to feel confident in your body for the first time OR you are a fitness lover who needs fresh motivation ....So that you can finally live carefree.
Coach you in a way that motivates you through personalized coaching, a custom habit tracker book, and quarterly incentives to earn free tank tops I send out to congratulate you on your efforts. ...So that you can finally stay on track.
Provide a program that understands life happens with doable workouts designed for busy women with unique needs ...So you can be successful and consistent.
Plus Mindset Coaching, Hormone Training, Positive Body Image Coaching, and a Focus on Health… So you can feel great long term.
Access Your Training Program from Your Phone or Computer
Do Workouts to Fit Your Lifestyle with Personal Guidance and Daily Accountability
Feel Confident, Strong, Healthy & a Member of a Supportive Tribe
How it Works:
SIGN UP NOW
Go ahead and sign up if you are ready to get started today.
You'll be sent a form to let me know more about you so I can match you with the right program to fit your lifestyle: Home, gym or both? Just getting started, intermediate or advanced? There is a perfect start for you!
I’ll have you set up and ready to work out asap!
- We will do our intro call in a few days to answer all of your questions and coach you to success.
WORKOUTS ARE DELIVERED TO YOUR PHONE THROUGH AN INTERACTIVE APP
Each exercise has video instruction
Track stats and workouts
Connect to other fitness apps like MyFitnessPal and FitBit, and Apple Watch
Track your progress
Complete workouts on your own and check in with me, Val.
JOIN THE VAL'S GALS PRIVATE FACEBOOK GROUP
Daily coaching from me, Val
Interact with other like-minded women doing the same workout plan as you.
This is a community of women you will love having on your side and rooting you on.
Accountability check ins
A Peek Inside Our Private Group...
A Peek Inside the Val's Gals App
Get fresh motivation with Val's Gals.
Limited spots available.
What You'll Get as a Val's Gal
Habit & Goal Tracker
Printable custom Val's Gals tracker sheets so you can visually stay accountable.
Earn Free Tank Tops
Follow your program... earn this fun reward mailed to you.
Coaching from Val & Experts
One on one coaching calls with me monthly or as needed + training from experts.
Confidence
Learning, building strength, a feeling successful will grow your confidence.
A Diet Plan You Can Follow
My 80/20 approach and protein minded concept will help you finally feel that diet is doable.
A Great Workout Plan & User Friendly App
You'll love the tracking app and workouts you can trust to sculpt your body.
...But you won't pay anything close to that!
HUGE SALE for 7 days ONLY! (Sept. 24-30, 2023)
Only $89 per month if you join this week!
OR even better...
Pay in full for the year and save $250!
(Just $818 for a year of training)
PLUS Gals who pay in full this week, earn a FREE "In My Val's Gals Era" Sweatshirt.
Experience Val's Gals with a
The Best Rate all Year!
Limited spots available
Are you feeling nervous to commit?
It can feel scary to get started.
"Will I be able to do it?!"
Val has got your back.
Progress through new strength building and fat burning exercise programs monthly
where we will focus on building a strong and lean body,
perfecting exercise form to build confidence and avoid injury,
and gaining confidence and a strong mindset together.
- personal calls with Val when needed!
Here is what you will need to complete the workouts:
Common Questions Answered
How long do the workouts take? What is the time commitment?
I challenge you to 2 (beginner) or 3 (Level 1 & 2) strength training workouts a week that take 30 (beginner) to 45 min each.
This leaves plenty of time for LIFE or your other fitness passions like running, yoga, group classes or the bonus workouts I give you.
How long does the program last?
My Val's Gals year is from October 2022 to September 2023.
I'm nervous! Can I do this?
Getting started is the hardest part! If you are feeling like a beginner or just starting over, I promise I will talk you through it on our first call. We will figure it out together.
Where does all of the coaching and interaction happen?
You and I will have an initial call so that I can answer your questions and help set you up for success.
We will continue to communicate one on one through the messaging system in the app where I can also see all of the fitness and nutrition activities you log.
One on one calls moving forward will be scheduled as needed.
You will also be a part of an active Facebook group with other women in the group. This is a great place to interact daily with others on the same journey as you.
Is talking to you optional? Can I just follow the workouts?
Ha. No you do not have to talk to me if you don't want to. :-)
Do you require Val's Gals to buy your supplements?
Absolutely not.
I get this question a lot because it's a well known fact that I have a natural line of protein, vitamins, etc. that I love and have a partnership with.
Supplements should be thought of as just that.... supplements to support gaps in your diet.
If we find that you are struggling to hit nutrition, calorie or daily protein goals, and you ask about how I stay consistent, I will tell you about what I recommend. You are never required to purchase, but I'm always happy to share solutions.
How do the Workouts work?
Who is Val’s Gals for?
What Equipment do I need?
What Clients are Saying...
I love Val's program because putting together workouts takes time that I don’t have. Training is important to me. Variety is even more important to keep it fun and challenging. Having someone build my workout plans gives me BACK that time to allocate for other priorities. It's a huge timesaver and removes the guesswork.
Val keeps it challenging and fun. Annnd this program keeps me on track with my fitness goals.
Stephanie Dane
Val provides a personalized approach to individual goals and goes beyond workout building and nutrition to dig into the "why" behind a clients goals to make sure we understand what we are going after and what may be hindering progress.
Ade Diaz
Val's badass and will push you to reach your fitness goals. I love having an online trainer who has created this wonderful platform for workouts, support and accountability like no other. The workouts are AMAZING and always a good challenge.
Janine Hicks
“Before Val’s Gals, I was all over the place with my workouts and nutrition. I wasn’t eating enough, which blows my mind. I said yes to this program because I loved the idea of having this community of women that are living the same crazy as I am, women that are ready to support others and be supported. I needed a broken down plan I could follow. My experience with Val has been many things. I’ve felt so much support from her and this community of women, I’ve increased my strength faster than I thought I could, and I’m learning so much about myself through the process. Now I see nothing but forward momentum for my future.”
Wendy Ackerman
"I said “yes” to this program because I knew I needed to do something different. I hadn’t been really feeling my strength training workouts and felt like I needed a new mindset. I wasn’t lifting heavy because I kept thinking...I’m 50 now...I don’t need to kill myself. Plus, I trust Val...she knows her stuff! We have really connected as a group and are really there to help and support each other. Val is SO amazing at getting back to us with her thoughts, feedback, encouragement, etc. I’ve learned so much ...new moved, proper form, etc. I am SO really happy that I invested in this program...the info, relationships, support, motivation, etc has been invaluable and we are just getting started!
The fact that Val provides workouts for all levels is fabulous. She is extremely relatable, knowledgeable, helpful, supportive and inspiring. The group format is great for support, ideas and accountability. The bonus workouts Val add to the app go above and beyond my expectations
- Stephanie Tell
‘Valerie’s programs are so easy to follow, no matter your fitness level. They are expertly crafted to maximize your efforts, no matter what your goals. I started this program for me, but it felt pretty good for my husband, a lifetime fitness enthusiast, to tell me, “you have some bad ass triceps.”
-Jessica Rogers
Why do you love Val's Gals?
Reliable... busy life means if my workouts are reliably available and easy to do then they won't get done
Education... I am always learning new moves, being challenged and educated .
Incentive... the shirts, the group, the recognition on the app... so many small ways that help make me feel good for pushing beyond my comfort zone.
Leanne Thoman
Val provides accountability, with grace. I am held accountable without being judged or held to an unreasonably high standard. If I have an off day I’m helped back on the wagon, instead of being left behind.
I liked the flexible options. Gyms intimidate me at the moment, and being a young woman in a big city I am wary of being out alone during the early hours of the morning or late at night, as this is when I’m able to exercise around my work schedule. I can workout at home and receive the same quality of exercise and results as I would in a gym.
I don’t feel like just a number and I value professionalism. Val has the experience to help me through my challenges and create a program that fits me and my life.
Eliza G.
Will This Program Work For Me?
Have you tried other programs and felt frustrated at your lack of success because they were not designed with your busy lifestyle and unique goals in mind?
- Val's Gals is for busy women like you ready to focus on yourself so you finally feel empowered to get fit and healthy for life.
- The Val's Gals program can be done at home or at the gym. You will choose which program you’d like to follow or you can have both programs for no extra cost so that you can be successful no matter what your week is like.
- Home Equipment Needed if working out at home: A set of resistance bands with a door attachment, hand weights, a stability ball These are inexpensive items sold at neighborhood stores or online, so that you can have your hands on them today.
- The program is for beginners, advanced, and women just starting over. You will choose which program (beginner, intermediate or advanced) you’d like to start with.
I'm sure you have felt frustrated and confused about diet.
Say goodbye to obsessing over food with Val's Gals.
- Nutrition will be taught using the Busy Mom Gets Fit of approach of balance and choice so that you can learn to eat well, reach your goals, and not give up all of the things you love.
- I'll teach you my "protein minded" concept of eating. We'll talk about eating enough protein to see results and the correct calorie range for your goals, so that you can learn to shift your food choices over time to see better results.
- You'll have access to a meal plan you can choose to follow, but the ultimate goal is to teach you to eat what you love and make it work long term so that this is not just a program to get fit, but a program that changed your lifestyle for good.
- You'll learn macro counting concepts, but also learn a more balanced approach is best for a lifetime of health and wellness so that you can feel successful long term.
You Have 2 Choices:
1. Continue on the path you are on now.
Continue to mentally beat yourself up about not being able to get into shape. Keep the diet merry-go-round. Keep the unattainable standards. Keep feeling like a failure, unconfident, and frustrated.
OR
2. Try Out Val's Gals
A new situation, a new phase of life, a new age, etc. calls for a new approach to reaching your goals. Get fresh motivation with Val’s Gals.
Feel confident in your skin so much so that that feeling carries over into your work, your parenting, your relationships, and how you walk into a room.
You can be confident.
You can feel sexy.
You can feel better.
You can have a better outlook on your life with Val’s Gals.
Limited spots available