THE FOUNDATIONS
PROJECT
10 Days to Build the Muscle, Mindset & Momentum You Need
You don’t need another challenge... you need a foundation.
Learn the foundational lifts, form and mindset principles that will change how you move, think, and feel for life.
You’re not starting over. You’re starting strong.
If you’ve been watching my training posts thinking, 'I wish I knew how to lift like that…' - this is where you begin.
The Foundations Project teaches you how to lift with confidence, connect with your body again, and build the discipline that carries into every area of life.
You don’t need motivation... you need structure, accountability, and a coach who gets it.
That’s exactly what you’ll get here.
In just 10 days, you’ll learn how to train like a strong woman... and think like one.
✓ Strength-based workouts (home or gym options)
✓ Video demos of all lifts
✓ Mindset lessons that teach focus, boundaries, and self-respect
✓ Coaching on proper form
✓ In-app coaching + accountability
✓ Email reminders and encouragement from me each step of the way
THE MUSCLE & MINDSET METHOD
Strength isn't just physical. It's who you become.
The Foundations Project blends two things most programs miss:
Muscle: learning how to train your body with purpose, not punishment.
Mindset: learning how to follow through, even on hard days.
Together, they build lasting confidence... inside and out.
WHAT YOU'LL LEARN
The Lifts That Build Strength - The Mindset Shifts That Keep It.
✓ MUSCLE FOUNDATIONS: Squat, Press, Pull, Hinge, and more
✓ MINDSET FOUNDATIONS: Commitment, Consistency, Confidence, Boundaries, Growth
By Day 10, you’ll know how to move your body, strengthen your mind, and finally feel like you’re training with purpose.
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:
🎥 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 YOU IF:
✓ You’ve wanted to lift but don’t know where to start.
✓ You’re tired of endless cardio and 'toning' plans that aren't sustainable.
✓ You want to rebuild your strength, energy, and confidence from the inside out.
✓ Crave confidence and clarity
✓ You’re a busy mom or woman who needs workouts that fit your real life.
"You don’t have to do it perfectly... you just have to start."
I’m In → Let’s Do This
WHAT'S INCLUDED
- 10 Day Strength Program
- Mindset Lessons
- Home or Gym Workouts
- Video Demos
- Progress Tracking
- 1:1 Messaging 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.
Ready to lift your body & build your mindset? Let’s get started.
FREQUENTLY ASKED QUESTIONS
Q: Do I need a gym?
A: Nope! You’ll get both home and gym versions.
Q: I’m a beginner, will I be able to do this?
A: Yes! This program is designed to kick start women from any starting point.
Q: What equipment do I need?
A: Access to a gym OR dumbbells, bands, a bench or step, that’s it.
Q: What happens after the 10 days?
A: You’ll be invited to continue in my full Val’s Gals: Muscle & Mindset Project to keep building your strength long term.
You'll need access to a gym or the following equipment at home:
GET INSTANT ACCESS TO
THE FOUNDATIONS PROJECT
Start strong for just $29.
For the cost of one dinner out, you’ll learn the foundations that change everything - how to train smarter, think stronger, and finally feel proud of what your body can do.
Join The Foundations Project - $29
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