VAL’S GALS:
MUSCLE & MINDSET PROJECT
Strength training for women who are ready to build muscle, confidence, and mental toughness - one rep and one mindset shift at a time.
You’ve tried the diets. You’ve done the cardio.
But this time, it’s different.
This is about building real strength... in your body and in your mind.
This isn’t a “get toned” quick fix.
It’s a strength-based coaching experience built for women who want lasting results...
inside and out.
You’ll lift. You’ll learn. You’ll grow stronger physically and mentally.
Inside the Val’s Gals App, you’ll get everything you need to succeed:
✓ Muscle-building workouts (home or gym)
✓ Custom nutrition plan for your body & goals
✓ Weekly mindset training to build confidence & clarity
✓ Messaging directly with Coach Val for accountability
✓ Video demos for every lift
✓ Progress tracking built in
THE MUSCLE TRAINING SYSTEM
Strong. Sculpted. Sustainable.
You’ll follow a progressive, strength-based training system that builds lean muscle and sculpts your body with purpose.
- 3–4 Workouts Per Week, program changes monthly
- Upper / Lower Body Split Design
- Home or Gym Options
- Warm-up & Recovery Videos
- Track Reps, Weights, Food & Progress in-App
“Every rep builds strength. Every lift builds belief.”
THE MINDSET TRAINING SYSTEM
Because Muscle Without Mindset Doesn’t Last.
Your body transforms when your mind does.
Each training phase is paired with mindset lessons & actions to help you live your strength.
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Commitment & Clarity – Set goals that mean something and commit when it gets hard.
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Inner Voice & Identity – Quiet the critic and train your self-talk to match your goals.
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Discipline & Self-Priority – Understand what working hard feels like and make yourself a priority.
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Confidence & Comparison Detox – Step fully into your power and stop letting comparison steal your joy.
“The barbell doesn’t lie... it shows you exactly who you are and who you can become.”
YOUR CUSTOM APP
Your personal coach in your pocket.
Your entire program lives inside your custom Val’s Gals App.
It’s your hub for training, nutrition, mindset, and tracking... all in one place.
FEATURES HIGHLIGHTS:
🍴 Personalized Meal Plan adapted to your goals & dietary needs
🎥 Video-guided Workouts for each exercise
💬 Direct Messaging with Val for feedback & support
📊 Progress Tracking for weights, photos, and body stats
🧘♀️ Warm-up & Recovery tutorials
Join Now → Get the App After Signup
THIS PROGRAM IS FOR WOMEN WHO:
✓ Want to get strong - not just smaller
✓ Are tired of starting over every Monday
✓ Need structure & accountability
✓ Crave confidence and clarity
✓ Are ready to challenge themselves and grow
I’m In → Let’s Do This
WHAT'S INCLUDED
- Monthly Strength Program
- 4 Mindset Phases + 13 Coach Lessons
- Custom Meal Plan
- Home or Gym Workouts
- Video Demos
- Progress Tracking
- 1:1 Accountability with Val
MEET VAL
Hi! I'm Valerie Solomon.
Coach. Mom. Lifter. Mentor.
I teach women that strength is an identity - not just a goal.
...Because when you train your body to be strong, you train your mind to believe you can handle anything.
"Strong women raise strong families, and it starts with you."
I’m a busy mom, coach, real estate agent and dedicated lifter.
I used to feel “just okay” in my body — strong as an athlete once, but overwhelmed by mom life, cardio routines, and diets that never stuck.
Then I discovered lifting weights, eating for strength instead of restriction, and building a mindset that matched the body I was training.
Now I’ve created Val’s Gals so you don’t have to reinvent the wheel. I’ll meet you where you are, coach you in every rep, and help you become the woman who says “thank you” to her reflection—not “if only.”
Ready to lift your body & build your mindset? Let’s get started.
Val provides a personalized approach to individual goals and goes beyond workout building and nutrition to dig into the "why" behind a clients goals
-Ade Diaz
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.
-Stephanie Dane
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
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
FREQUENTLY ASKED QUESTIONS
Will This Program Work For Me?
How long do the workouts take? What is the time commitment?
I'm nervous! Can I do this?
Where does all of the coaching and interaction happen?
You'll need access to a gym or the following equipment at home:
GET INSTANT ACCESS TO
VAL'S GALS:
MUSCLE & MINDSET PROJECT