1-on-1 Online Coaching · Women & Men
Evidence-based nutrition, training, supplementation programming, lab work review, and optimization guidance for women and men building muscle, losing body fat, and reshaping their physique. With a deeper specialty in helping women through postpartum, perimenopause, menopause, PCOS, and autoimmune considerations.
Who I work with
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 holds. Where I've gone deepest is the female side of that work.
Specialty focus
Built for the season your body is actually in, not a plan scaled down from someone else's. This is the area I've studied most deliberately.
Professional track
Custom programming tailored to your current season in life, whether that's a demanding career, frequent travel, or a growing family. Training and nutrition built around your schedule, not a template.
One practice, one standard. Same intake, same process, same evidence behind every adjustment. What differs is the problem being solved, not the level of attention you get.
01 · Women's Coaching
Most women aren't stuck because they lack discipline. They're stuck running a plan that was never built for their recovery, their sleep, or the season they're in.
Every one of these is a coaching problem, not a discipline problem.
Postpartum
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.
Perimenopause & Menopause
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 your muscle stays the priority while body fat comes down.
PCOS
Nutrition built around satiety, energy, and adherence rather than the most aggressive deficit available. Training and daily movement targets are set to what you can genuinely repeat each week, because consistency moves body composition.
Autoimmune & Immune Considerations
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 works alongside the guidance your medical team has already given you.
Years of Dieting & Plateaus
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.
02 · Men's Coaching
There's no one-size-fits-all number of training days. You need a program built for your current season in life, a nutrition target you can hit even on your busiest weeks, and a coach who builds around your calendar.
It requires the right plan for your season, repeated long enough to matter.
Custom Programming
Programmed for your schedule and equipment: 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.
Travel & Restaurant Weeks
Macro targets built around airports, hotels, and client dinners, with practical swaps instead of meal-prep fantasy. Social weeks get planned for, because a plan you abandon on Thursday isn't a plan.
Body Recomposition
Add visible muscle while body fat comes down where your training age allows it, and run clean, decisive phases when it doesn't.
Check-Ins & Access
One weekly written review, direct messaging in between, and no busywork. You get the decisions and the reasoning behind them, and the plan travels with you.
Years of the Same Program
If the same 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.
My mission
Effort was never the problem. Most people who come to me are already working hard. They're running a plan that was never built for their body, their schedule, or the season they're in.
My job is to build the one that is, then read your data every week and adjust it so progress compounds instead of resetting. Faith shapes how I treat people. Results are what I hold myself accountable to deliver.
03 · How Coaching Works
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.
Share your training history, nutrition background, health considerations, and schedule. We review it together on a free video consult and decide honestly if it's the right fit.
A hypertrophy-focused program matched to your equipment and days, plus macro targets, a supplementation protocol, cardio and step guidance, and a recovery framework, informed by a review of your recent lab work when you have it. All in your coaching app.
Weekly check-ins covering photos, weight trend, measurements, training, sleep, energy, hunger, and stress. Written feedback, clear adjustments, and video form checks.
Nothing changes on impulse. Intake, volume, and cardio move based on trends across weeks, so progress compounds. You'll always know what changed and why.
Solis Fitness Coaching provides fitness, nutrition, training structure, supplementation, and lifestyle coaching. Lab work review is educational and used to inform coaching decisions; it does not diagnose, treat, or replace medical care, and nothing here is a promise of a clinical outcome. If you work with a physician or specialist, coaching is designed to complement their guidance. Clearing exercise and nutrition changes with your provider is always the right first step.
04 · Meet Your Coach
I'm an online physique coach, and I work with both women and men. Body recomposition is the through-line for everyone I coach.
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 their training wasn't building much, that their protein was too low to recover, 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 it became my specialty.
What I do day to day is unglamorous. I read your check-in, look at the trend instead of the worst number, change one or two things for the week ahead, and tell you exactly why. Repeated across months, that is what builds a physique.
None of that comes at the men's expense. The men I coach are mostly professionals with no slack in their week, and they get the same intake, the same weekly review, and the same standard of education.
05 · Certifications & Education
Seven completed certifications across personal training, nutrition, exercise correction, and strength and conditioning, plus the female-specific hypertrophy education behind the women's specialty.
06 · Philosophy
I'd rather be the coach who is still studying than the coach who already has the answer.
Female physiology, hypertrophy research, nutrition strategy, and recovery science don't hold still. Every course I complete and every study I read exists for one reason: my clients get a better-informed coach this year than they had last year.
Ongoing coursework in female physiology, hypertrophy, and nutrition strategy.
Advanced study under established physique coaches, so recommendations are grounded in more than personal experience.
If the research doesn't support it, it doesn't go in your plan, regardless of what's popular this month.
If coaching isn't right for you, or another professional is the better call, you'll hear it before you pay anything.
A physique you can keep and a routine you can live inside, not a peak you can only hold for a week.
Faith shapes how I treat people: with patience, honesty, and respect for the season they're in.
Faith Based. Results Driven.07 · What to Expect
Not vague encouragement. These are the things you should be able to point to within the first few months, 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, measurements, photos, and trend weight reviewed together, so a flat week never feels like failure.
Built for the days and equipment you really have. A program tailored to your current season beats a template built for someone else.
Macro targets that leave room for family dinners, 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. No waiting a week for an answer.
Client Results
Not sure where to start?
Skip the guesswork. Enter your stats and goal to get daily calories, protein, carbs, and fat in minutes.
08 · Apply
Applications are open on both tracks, anywhere in the world. Every application is read personally. If it looks like a fit, you'll get a consult invite. If it isn't, you'll hear that too, along with a better direction.
Custom training, nutrition, supplementation, lab work review, and weekly check-ins with me directly. Tell me where you're starting from and where you want to go.
Start My ApplicationQuestions first? Email solisfitnessllc@gmail.com or DM @solislifts.