Solis Fitness Coaching is evidence-based coaching for women and men building muscle, losing body fat, and reshaping their physique — with a deeper specialty in helping women navigate postpartum, perimenopause, menopause, PCOS, and autoimmune or immune-compromised challenges along the way. Everything runs online, wherever you already train, built around the energy and the schedule you actually have.
Seven completed certifications · ISSA certified · J3U Female Curriculum
Body recomposition is the through-line for everyone on my roster — building muscle, losing body fat, and ending up with a physique that holds. Where I've gone deepest is the female side of that work: postpartum, perimenopause, menopause, PCOS, and autoimmune or immune-compromised considerations, and the way each one changes what training, nutrition, and recovery have to do.
Built for the season your body is actually in, rather than a plan scaled down from someone else's. This is the area I've studied most deliberately, and it's where coaching goes into the most detail.
Built for a week that doesn't negotiate: limited hours and frequent travel. Three or four sessions programmed properly, nutrition targets that survive restaurants and airports, and a plan that moves with your calendar.
One practice, one standard — and both tracks are fully online. Coaching runs through your app, a weekly written review, and video calls, wherever in the world you already train. Same intake, same process, same evidence behind every adjustment. What differs is the problem being solved — not the level of attention you get.
This is the deep end of the practice. Most women aren't stuck because they lack discipline — they're stuck running a plan that was never built for their recovery capacity, their sleep, or the season they're in. It's the area I've studied most deliberately, and it's where individualized coaching stops being a luxury and starts being the reason it works.
Rebuilding after birth
Core and pelvic-floor awareness, gradual load progression, and a structure that survives broken sleep and unpredictable days. We rebuild strength and work capacity first, then move on body composition — in the order your body can actually absorb it.
Protecting muscle through the transition
Training weighted toward meaningful resistance work, protein sufficiency, and recovery you can repeat. Programming accounts for shifts in sleep, energy, joint comfort, and appetite, so keeping the muscle you have stays the priority while body fat comes down.
Individualized, never punishing
Nutrition built around satiety, energy, and adherence rather than the most aggressive deficit available. Resistance training and daily movement targets are set to what you can genuinely repeat each week — because consistency, not severity, is what moves body composition.
A plan with headroom built in
Volume, intensity, and frequency planned so there's somewhere to go on a hard week. Flare periods get a scaled version of the plan instead of a full stop, and coaching is built to work alongside the guidance your medical team has already given you.
When effort was never the problem
If low calories and high cardio stopped producing results, the answer is rarely less food and more cardio. We rebuild intake and training capacity deliberately, then run a deficit that has somewhere to work from.
Every one of these is a coaching problem, not a discipline problem. The plan gets built for the season your body is actually in — and rebuilt when the season changes.
A substantial part of my roster is men — mostly professionals with limited hours and frequent travel. You don't need six days in the gym. You need three or four that are programmed correctly, a nutrition target you can hit in an airport, and a coach who builds around your calendar instead of pretending you don't have one. Same intake, same weekly review, same standard of education behind every decision.
Built for the days you actually have
Programmed for the schedule and the equipment in front of you — commercial gym, home rack, or whatever the hotel has. Full-body or upper/lower structures that still drive hypertrophy without asking for hours you can't give.
Nutrition that survives the calendar
Macro targets built around airports, hotels, and client dinners, with practical swaps instead of meal-prep fantasy. Alcohol and social weeks get planned for rather than scolded, because a plan you abandon on Thursday isn't a plan.
Muscle up while body fat comes down
Add visible muscle while body fat comes down where your training age allows it, and run clean, decisive phases when it doesn't. The same evidence, the same weekly trend reading, and the same standard applied on either side of the roster.
Minimum viable, maximum signal
One weekly written review, direct messaging in between, and no busywork. You get the decisions and the reasoning behind them — and because coaching is fully online, the plan travels with you instead of waiting for you to get back.
When the routine stopped producing
If the same four lifts and the same intake stopped changing anything, more effort is rarely the fix. We rebuild training capacity and intake deliberately, then run a phase that has somewhere to work from.
Body recomposition doesn't require your whole life. It requires the right three or four hours, repeated long enough to matter, and someone reading the trend instead of the last bad weigh-in.
Coaching is one-on-one and delivered entirely online — no in-person sessions, no local gym appointments, nothing to drive to. Your program, targets, and history live in a coaching app, consultations happen over video, and you train wherever you already train. Four steps, repeated weekly, with decisions made from your data instead of a hunch.
The process is identical on both tracks; what changes is what goes inside it. Consultations are free video calls, with no obligation to sign on afterward.
Book a video consultationYou share your training history, nutrition background, health considerations, schedule, and what you actually want out of this. We review it together on a free video consultation and decide honestly whether this is the right fit — including when the answer is no.
You receive a hypertrophy-focused training program matched to the equipment you actually have — commercial gym, home rack, or a hotel setup — and the days you genuinely have, plus macro-based nutrition targets, cardio and step guidance, and a recovery framework. Exercise demonstrations and everything else live in your coaching app, on your phone, in every gym.
Weekly check-ins covering photos, weight trend, measurements, training logs, sleep, energy, hunger, and stress. You get written feedback that explains the reasoning, clear adjustments for the week ahead, and direct messaging in between when something comes up. Send a lift on video and it comes back with technique notes — being online costs you nothing on coaching detail.
Nothing changes on impulse. Intake, training volume, and cardio move based on trends across weeks, so progress compounds instead of resetting every time the scale has an opinion. You'll always know what changed and why.
I'm an online physique coach — online only, by choice — and I work with both women and men. Body recomposition is the through-line for everyone on my roster: build the muscle, lose the body fat, and end up with a physique that actually holds.
Where I went deepest is women's coaching, and that wasn't a marketing decision. The more people I coached, the clearer the pattern became: women were arriving with a scaled-down version of a man's program and the instruction to try harder. Nobody had told them that their training wasn't building much, that their protein was too low to recover from what little it was building, or that their plan had no version of itself that survived a bad week. So I went and got the education to do it properly — including the J3 University Female Curriculum — and that became my specialty.
What I actually do day to day is unglamorous. I read your check-in, look at the trend instead of the worst number on it, change one or two things for the week ahead, and tell you exactly why I changed them. Repeated across months, that is what builds a physique. Not intensity, and not starting over every January.
None of that comes at the men's expense. The men I coach are mostly professionals with no slack in their week, and that roster runs on the same intake, the same weekly review, and the same standard of education. The difference isn't attention or effort — it's that female physiology is where I've put the most additional study, because that's where good information was hardest to find.
Seven completed certifications across personal training, nutrition, exercise correction, and strength and conditioning — plus the female-specific hypertrophy education that underpins the women's specialty.
Coaching is the work I would choose in any version of my life. What keeps me in it isn't the before-and-after photo — it's the problem-solving. Reading a check-in, seeing exactly why the last three weeks stalled, and knowing there's a better lever to pull than eat less, do more.
That's also why I keep studying. Female physiology, hypertrophy research, nutrition strategy, and recovery science don't hold still, and the standard for a paid coach shouldn't be the education they finished years ago — it should be the education they're doing right now. Every course I complete, every study I read, and every mentor I learn under exists for one reason: my clients get a better-informed coach this year than they had last year.
That matters most in the part of this work I've specialized in. A woman hands you the season she's in — postpartum, perimenopausal, managing PCOS or an autoimmune condition, exhausted from years of plans that treated her like a smaller man — and asks you to help. The least she deserves is a coach who did the reading. The same goes for the man with four hours a week who needs every one of them to count.
Faith shapes how I treat people — with patience, honesty, and respect for the season they're in. Results are what I hold myself accountable to deliver. Faith Based. Results Driven.
Not vague encouragement. These are the things you should be able to point to within the first few months of working together — on either track.
You'll know why each phase exists, what it's meant to do, and what we're watching to decide it's working.
Strength on the bar, measurements, photos, and trend weight — reviewed together, so a flat week never feels like failure.
Built for the days and the equipment you really have, wherever you train. Three well-programmed sessions beat six theoretical ones.
Macro targets that leave room for your family's dinners, your travel, and the foods you're not willing to give up.
Sleep, stress, steps, and energy are coached inputs — not excuses to be worked around.
Direct messaging with real replies, plus video form checks. You should never sit on a question for a week because check-in day is Sunday.
Client stories are only shared with permission. If you'd like to hear directly from someone currently in coaching, ask on your video consultation and it can be arranged.
Applications are open on both tracks, anywhere in the world — coaching is fully online, so where you live only matters for scheduling the call. Every application is read personally: if it looks like a fit you'll get a consultation invite, and if it isn't, you'll hear that instead, along with a better direction.
Thank you for the detail — it genuinely helps. Angel reviews every application personally, and you can expect a reply at the email you provided, usually within two business days.
Nothing after two business days? Check your spam folder, then email solisfitnessllc@gmail.com and it will be picked up from there.