Alpha Female Friday – Sara Solomon

Every Friday I am going to feature a woman that I adore. They exude all the qualities of an Alpha Female and I want to dig into their lives to get some nuggets of knowledge to help us all live happier, healthier lives balancing life & work.

Definition of an Alpha Female

An Alpha Female is a powerful and assertive woman. Her confidence is due to being an intelligent and intellectual problem-solver. Being an Alpha Female is a State of Mind based on choosing ambition and being proud of it. She strives for a happy and healthy work/life harmony.

Type A Alpha Females often come across as strong willed and selfish. When we stay true to our authentic selves and stay true to our mission we shine. A true Alpha Female puts the needs of herself first without sacrificing her principles or dignity. She fills up her cup or gas tank first so that she has enough energy for her friends, family, and coworkers. She strives for synergy with the world around her. She wants a perfect work/life balance but knows that it requires being true to your priorities and what makes you happy. She is never complacent about striving for better and nurtures relationships with the people in her life.

Meet Dr. Sara Solomon!

Sara Solomon

Dr. Sara Solomon is the creator of the “Fat Loss Fast” System about intermittent fasting, flexible dieting and HIT Workouts. Sara’s passion is making fat loss effortless, maintainable and FUN! Her philosophy is “minimum effective dose to get results”.

Sara earned both a DMD (doctor of medical dentistry) and a B.Sc in Physiotherapy from McGill University in 2001 and 2005 respectively. Sara is a writer and sponsored athlete for, the most visited bodybuilding and fitness website in the world. She is also a Team BSN Athlete. This NASM Fitness Nutrition Specialist also completed her ACE personal training, Mad Dogg SPINNING and Buddy Lee Jump Rope certifications.

Sara is known around the world for her jump rope skills and her “Dr. Sara Solomon Cross Speed” Jump Rope by Buddy Lee Jump Ropes. This retired professional fitness model competed 9 times in fitness competitions using practices that slowed her metabolic rate and her ability to lose fat. Frustrated, Sara decided to hit the books and spent 2 years devising an evidence-based system (“Fat Loss Fast”) that restored her metabolic capacity and her passion for fitness. Sara knows first-hand the challenges of juggling a busy schedule with a healthy lifestyle, which is why her system focuses on endurable, maintainable, time-saving, and metabolism-boosting approaches for losing fat. If you want to “take the hell out of healthy,” then visit

How are you an Alpha Female?

I go in the direction of my dreams. I practiced dentistry for 10 years and came to the realization I was living someone else’s dream. So I cultivated a life I love by launching my own online business in 2013.

Does work/life balance exist?

When you find the right job and the right person, no amount of time will ever be enough. My best advice is to ensure you are happy with your career choice and your personal life. If you are not, then make a change.
What are you most passionate about?
Creating content that will make you laugh and/or improve your quality of life.
What are you daily health habits that keep your immune system boosted?

Every day of the week, I skip breakfast and lunch (I fast). I only consume calories at night. Did you know that fasting gives the body a chance to clean itself up on a cellular level (i.e. clear away damaged cell structures)? Research reveals this helps the body defend against bacteria and viruses. You can learn more about my approach to diet and fasting here.

What is your weekly fitness routine like?
My philosophy is minimum effective dose to get results. I “HIT the GYM” 3 days a week to lift weights. Two days a week, I perform 20 minutes of HIIT cardio. All of my training is performed in a fasted state. My philosophy is high intensity progressive resistance training. I am a “One HIT Wonder”, meaning I only perform 1 working set to failure for each exercise. Check out both my home and gym workout programs here.
How do you challenge yourself fitness wise?
I challenge myself by keeping it progressive and lifting beyond failure using advanced training techniques, such as forced reps, rest-pause reps or drop set reps. My goal is beating my performance from my previous week’s workout. That is why I keep a training log.
What are your daily habits for winding down at night and reducing stress?

I always train in the morning (fasted). I don’t eat all day, which improves my work productivity. I don’t make unrealistic daily to-do lists. I reserve the evenings for eating and interacting with family and friends. I make it a habit to watch a short funny video on YouTube before bed. Laughter is the best medicine.

What are you daily/weekly nutrition habits that keep you well nourished?
I follow my Fat Loss Fast System. I skip breakfast and lunch, and only consume calories in the evening. I cycle my calories and carbs throughout the week. I follow an 80/20 rule. Eighty percent of my daily food intake consists of nutrient dense foods that I want to eat to reach my daily macronutrient target. The remaining 20% represents my discretionary calories. This approach allows for greater food variety and prevents micronutrient deficiencies. It also prevents an obsessive relationship with food.
What are pain points of being an Alpha Female that you have to problem solve for?
No problem solving is required. I wasted too many years of my life trying to be what everyone else thought I should be. Now I am unapologetically me and I focus my time and energy on people who like me exactly the way I am. Everyone else can unsubscribe.
What is your definition of happiness?

Being alive and healthy.

Being authentic.
Making my own choices. I don’t have to eat breakfast or practice dentistry just because that’s what I’m “supposed to do”.
Family. Friends. Cats.
Chocolate and laughter.
Helping others achieve.

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