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Dr. Sara Solomon Interview: Stronger than ever

Just because you made it does not mean you're done. For Dr. med. Sara Solomon a continuous development. This powerful fitness personality, Team Bodybuilding.com member, trainer and dentist learns from the past and experimented to find out what works in the long run while she is in her 40s.

Originally a bachelor's degree in physiotherapy, Solomon The course changed when she received her DMD (Doctor of Dental Medicine) in 2005. Solomon practiced dentistry for 10 years in Toronto, but never left her passion for fitness behind her. Even before she finished college, Solomon had acquired her training in personal training, and in 2008 she founded DrSaraSolomon.com, which offers books and programs based on her own journey to a healthy body.

Solomon will be the first to make it Any mistake in the book that starved itself and recorded hours of cardio while focusing on "calories in, calories out". She won a professional card in the WBFF fitness model department in 201

1 and competed five times, but eventually her attitude to training and nutrition led to a disaster. She suffered metabolic damage, gained fat and started hating her training. Plagued by injuries, plateaus, chronic hunger and mental distress, she hit rock bottom.

Change Gears

By 2015, Solomon had received the message. She made major changes to her program, but her transition from the "flushed-up fitness model to the athlete," as she calls it, has just begun. She moved away from her career as a dentist to pay even more attention to her passion for exercise and nutrition.

  She fundamentally changed her program, but her transition from the washed-up fitness model to the athlete, as she calls it, was just beginning.

Dr. Solomon refined her approach further. Her current training program is much more intense and includes a variety of disciplines such as Strongman, Pole Fitness and the principles of StrongFit training for which she is a Certified Trainer. She is also a member of Team Bodybuilding.com and a BSN-sponsored athlete, Buddy Lee Jump Ropes Ambassador and NASM fitness nutrition specialist. Incidentally, she has gained an impressive online fanbase with over 70,000 YouTube subscribers.

Intent Is Everything

At the age of 41, Intention is a keyword for Solomon – the idea of ​​focusing on what you really need and what you train with – and she preaches this approach to her clients and Pendant.

She also recommends an anti-diet strategy and practices intermittent fasting, eating at certain times of the day and fasting the rest of the time. She described her approach to intermittent fasting in "You can not lose your training" and is constantly developing her relationship with the diet.

Today, Solomon helps others avoid the restrictive diet and cardio thinking through their training and their health social media channels. "Stop exercising to burn calories and start exercising to become a badass," Solomon urges her followers.

When did you start to become an athlete?

I've trained and trained for 20 years of my life for aesthetic reasons, regardless of the physical and mental stress it had on me. To hit the ground was the catalyst I needed to change my mind. In the spring of 2016, I decided to make my welfare preferable to my ego. I wanted to be able to exercise without pain and I wanted to stop dieting. Never in a million years did I expect to become so strong and mobile.

  I never expected to become so strong and mobile in a million years.

After changing perspective, you've been training fast and intensively with minimal equipment. Today you participate in StrongFit, Strongman and Pole Fitness. Why has your training shifted again?

The awkward postures that I took in the dentist's practice led me to muscle imbalances. They caused me pain, and I was hurt more and more. My way of training was to feed the imbalances rather than make them better.

So I went back to school to learn how to fix my imbalances. I studied for two years to become a StrongFit trainer to finally get stronger. And guess what happened? I started to get stronger!

What does "training on purpose" mean to you?

Without deep intention I ruin everything I do in the end. Intent allows me to give up my ego and perform the best action, which is not always the action with the greatest reward. Rather, the action offers the greatest long-term value.

For example, if I want to overcome chronic pain and get stronger, I have to attack my muscle imbalances. Because of this, my training intention is to get the right muscles to fire, even though I want to dedicate my workouts to the "Unsexy" exercises.

What do you mean by "unsexy" exercises?

Examples would be core exercises, Dimmel deadlifts with staggered posture (a variation with a shorter range of motion), end-to-end hip thrusting, and bipolar scaled pushups. The opposite would be high-quality movements such as tearing, pull-ups, barbell presses and barbell squats. I do not recommend running them if you are not balanced. Otherwise, they can actually worsen your imbalances.

  The opposite would be high-skill movements such as tearing, pull-ups, barbell weights and barbell squats.

What are the most common imbalances that people experience?

A core weakness on one or both sides can contribute to back pain and will have an impact both upstream and downstream. The weakness of the Latissimus dorsi, the major major, pec major and the short biceps head can contribute to the dominance of the upper trap and cause pain in the shoulder and neck. You see people shrugging their shoulders with one or both shoulders when trying to push a barbell over their heads or trying to pull themselves up.

Weakness in the gluteus medius, gluteus maximus, internal thigh muscle and vastus medialis oblique may support the back, hip and knee pain. They will often see people moving when squatting or balancing their backs with deadlifts. I'm currently working on fixing all of the above imbalances. It is an odyssey that will take as long as necessary with different exercises.

What are some approaches to correct these imbalances?

I'm a fan of Pilates, who deals with his back and back Hip Imbalances. I'm a fan of strongman exercises, such as cable pulls, as well as one-sided bodybuilding exercises like flying, lat pull-downs and rows. teres big pulldowns and rows; and hammered locks. The Pec-Stick – this thing from the infomercials of the 1990s – is a great way to make those muscles burn.

For the lower body, I like unilateral bodybuilding exercises with end-to-end isometric strokes, sumo deadlifts, Anderson squats, clamshells, drowsy deadlifts, bipolar sandbag squats, and deficit sissy squats. I also recommend my favorite Strongman structure exercises. Farmer's Carry, Sandbag Carry and Sledwork give you the biggest bang for your money.

At the age of 40, for the first time, you are doing pole-fitness, with movements like splits. How did you come to this?

In the spring of 2018, Pole-Fitness was assigned to me as my StrongFit homework. I would never have tried otherwise, because it is very hard to learn, I did not want to look stupid and I knew that I would be judged because of the stigma attached to it. Nevertheless, I wanted to leave my comfort zone.

  In spring 2018, Pole-Fitness was assigned to me as my homework with StrongFit.

How did you learn about the divisions and other advanced movements? [19659002] It goes back to intent. My approach to learning the divisions has priority over mobility rather than flexibility. If your body does not allow you to perform splits, handstands, ayeshas (a reverse pole movement), or heavy weight squat strikes, there is a reason. Trying to force yourself into divisions because of your ego is a recipe for injury.

Your ability to perform the fractures depends on your structure (ability to fire the right muscles), your ability to stabilize your spine and pelvis, and your mobility. If you have a solid structure and can stabilize, you can use your Improve hip mobility much faster than someone who lacks structure and has right / left imbalances. So it's about identifying your current skills and taking the necessary steps to deal with what you need to work on.

What was the hardest part for you to learn?

That was hard! I would say handstand pirouettes, push-pull grips and ayeshas were the toughest. They demand structure, stability, power and mobility. It took me two years of StrongFit training to develop these prerequisites, but after I had them, I learned the steps in less than a month.

They keep talking about mobility and flexibility. What is the difference between the two?

Flexibility is your passive range of motion. It's how far your joint can be moved, regardless of muscle control. An example of a passive range of motion are divisions on the ground.

Mobility is your active range of motion. So far you can move a joint with muscle control – your range of motion under tension. Think of the strength. People who can generate torque at the end of their range of motion are very strong – like circus artists and gymnasts. An example of an exercise with an active range of motion is the dog-split, as the rear leg requires active hip extension.

If there is a large gap between your passive range of motion and your active range of motion, you will be able to move in an area you can not control, increasing the risk of injury.

The key point is that mobility trumps flexibility. The reason why I can do splits without having to warm up for 30 minutes with stretches is because I'm mobile. I spend a few minutes making some openings and I can get started. If you are mobile, then your gift is the flexibility.

  The key point is mobility trumps flexibility.

How often do you currently train and what is a typical training session? Or is there a typical session?

I strive to move daily. I do not follow the rules. Rules create unnecessary fears in my life, and fears rule out results. Therefore, I improvise and try to be arbitrary with my training. That's how I learn and make progress. My training is very varied: Pilates, running, strongman training, skipping rope training, bodybuilding, gymnastics and pole fitness.

Let's talk about nutrition. They were called the Intermittent Fasting Queen. How long have you been eating like this?

I've been fasting intermittently every day since 2012.

How is it going after all this time? What is your intermittent fasting protocol?

My daily diet is to maintain a healthy relationship with food so I can enjoy it in moderation without fear. My approach is very relaxed. I do not do anything that I know I can not say. I do not demonize any macronutrients; I can not track my calories and macros. I do not go too deep and do not fast for more than 20 hours a day. I usually fast for 16 hours a day.

I follow only two simple rules that I can easily maintain. I break my fast every day at the same time, never before. I can do that without fear since 2012. I also go shopping on purpose. If it's in your house, it's in your stomach. So I make food compromises and practice moderation.

  If it's in your house, it's in your stomach.

I'm not being micro-managed by my diet. Sometimes I train fast, take BCAAs, and sometimes I train in the fed state. I have the freedom to have options. Options facilitate consistency. Everyone has to figure out what's best for their schedule, goals, and nutritional personality.

You've been through the yo-yo diet for 17 years before you discovered a sustainable approach. Why did it take so long?

It took so long for it to be used. I had to make many mistakes to find out what I should not do. Trial and error is one of the best ways to learn.

Errors are not errors. To excel, we must love to learn more than to win. This means finding value in all outcomes, good and bad. We have to try new things, be arbitrary and be prepared to make mistakes.

Now that you're in your 40s, what are your training goals?

My training goals are still the same: to improve my physical and mental well-being. I want to move well, I want to be pain free and enjoy the whole process. I want to try new things and I want to inspire others to do the same! Progress can not be rushed. I am exactly where I should be.

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