Sollows Fitness

Sollows Fitness 🦸🏻‍♀️Helping Women get Stronger, live Healthier, and own their Confidence
đź’ŞCustomized Strength + Nutrition Plans

04/08/2026

I asked 10 women how much protein they eat in a day.

Most women are eating well below 100g of protein a day without realizing it.

The recommendation with Sollows Fitness? Closer to 100–140g depending on your body weight and goals.

That gap is massive.

And it’s quietly working against you, stalled progress, constant hunger, losing muscle instead of body fat.

Protein isn’t a bodybuilder thing.

It’s the foundation of everything you’re trying to build.

Follow for simple, no-BS fitness content made for women who actually want results.

04/07/2026

I coached my wife through a workout and honestly, her reaction said everything.

She was reluctant at first, I kept pushing her to do more than she thought she could. But by the end, she realized she had been leaving a lot on the table.

The weight she thought was her limit? It wasn’t even close. That’s the thing most of you don’t realize, you are probably a lot stronger than you think you are. You’ve just never been pushed to find out.

If you’ve been feeling like you’re putting in the work but not seeing the results, send me a DM. That might be exactly what’s missing.

04/06/2026

Stop using MyFitnessPal to figure out your calories. It’s one of the most common mistakes I see, and it’s likely why your numbers feel off.

Instead, Google the TDEE calculator. TDEE stands for Total Daily Energy Expenditure, it’s the actual number of calories your body burns based on your age, weight, height, and activity level. Enter your info, be honest about your activity level, and it’ll give you your maintenance calories.

From there, take away 20% as your starting point for a calorie deficit. That’s your number. No guessing, no app pulling random figures, just a science-backed starting point built around you.

Simple, accurate, and something you can actually work with.

🎯 Save this so you have it the next time you’re trying to figure out your calories, you’ll want to come back to this.

04/05/2026

Strong in the gym……

No control in

04/04/2026

You’re not falling behind because you’re not doing enough in the gym.

It’s everything outside of it that adds up.

The long days.
The mental load.
The moments where you’re just trying to get through the day.

That’s where your health and fitness are really shaped.

It’s not about being perfect, it’s about having something that actually fits your life.

Because when things are built around your schedule, your energy, and your reality…it stops feeling like something you have to “start over” every Monday.

That’s where consistency comes from.

If this feels familiar, follow me. This is what I help women navigate every day.

Kicking off the long weekend with a date night and my favourite human. Hope everyone has a good one.🫶
04/03/2026

Kicking off the long weekend with a date night and my favourite human. Hope everyone has a good one.🫶

04/02/2026

The bulky myth has kept more women away from the weight room than anything else.

My client lifts heavy every week and she looks incredible, not because she’s small, but because she’s strong.

If you’ve been going light because you’re scared of getting bulky, this one’s for you.

Drop a 💪 if you’re ready to stop playing small with your weights.

04/01/2026

On your next upper body day….

Here’s what actually works:

âś… Elbows tucked in front of your body
âś… Core tight before you press
✅ Control the way down, that’s where the work happens

✍️ Save this for your next upper body day.

Getting injured changes your perspective fast. A few weeks ago I dislocated my shoulder and being forced to slow down ta...
03/31/2026

Getting injured changes your perspective fast. A few weeks ago I dislocated my shoulder and being forced to slow down taught me more about my body and my mental health than I expected.

03/31/2026

Start making walking a priorityâś…

03/30/2026

The problem was never your willpower.

It was never the “right” workout or the “perfect” diet.

It’s that nobody helped you build a structure that actually works around your real life.

That’s what changes everything.
When you have a system you can lean on, especially on the hard days, you stop starting over. You just keep going.

If you’re ready to stop putting yourself last, drop a comment below or send me a DM.

Let’s build something that actually fits your

03/29/2026

You’re not broken.
And you’re not “doing it wrong.”

A lot of women I talk to are already showing up…
working out, trying to eat better, doing their best.

But still not seeing the progress they want.

And it’s frustrating.

Just like Violet Sorrengail…she always had it in her.
She just needed the right guidance and someone in her corner.

That’s where I come in.

If you feel like you’re doing everything you can but something’s still missing… it’s usually not more effort.. it’s better structure.

You don’t need to start over.
You just need a plan that actually fits you.

If this feels like you, send me a DM and we’ll chat

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Sussex, NB

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