03/06/2026
What do you need to delete from your life?
Coach Stef Soltys
Get results NOW. Personal fitness & nutrition TRANSFORMATIONS for BUSY PROFESSIONALS to finally achieve BODY CONFIDENCE
28/05/2026
Let’s be honest. You don’t like doing core. It’s hard. Especially planks!
I’ve trained people for years and love getting everyone as strong as possible.
You CAN’T get as strong as possible with a weak core… EVEN ON MACHINES!
Do me proud and get 3 minutes!
27/05/2026
Activate that b***y by getting your pelvis in the right position.
26/05/2026
I know you probably want to keep scrolling to find a quicker solution to your weight loss plateau!
I’ve been training people for years that come from all walks of life and start at many different sizes.
The clients that succeed play the long game and get to a point where they enjoy just getting strong in the gym and fuelling their training with high protein delicious/nutritious food.
Day
My goal at the moment is to add as much as possible whilst getting .
I’m looking to hit each muscle group twice a week.
To achieve this I’m not doing loads of volume (high reps) because it burns me out too much.
Today I did…
- DB Chest Press / 2 Sets / 5-8 reps
- Incline Cable Chest Fly / 2 Sets / 6-10 reps
- DB Lateral Raises / 2 Sets / 8-12 reps
- Poliquin Push Down / 2 sets / 8-12
- Lying DB Front Raises / 2 Sets / 8-12
- Hanging Leg Raises / 2 Sets / AMRAP
I track everything and no matter if I’m tired or sad front last nights episode of Love Island I try to beat my previous recorded reps and or weight!
Happy lifting 🕺
I am time-poor at the moment so have been loving these shorter workouts with less sets. And as an added bonus I’m getting stronger each week.
Back & Biceps
1. Weighted Pull-Ups / AMRAP
2. Landmine Row / 2 x 6-10
3. Cable Pull-Aparts / 2 x 6-10
4. DB Curls / 2 x 6-10
5. Seated DB Shrugs / 2 x 6-10
24/01/2026
Megs used to follow the same program for months and months without seeing any results.
So the first thing we did was change the program up. She had never tried to lift heavy… so that’s what we did.
She went from a 30kg RDL to a 80kg RDL. She started using the ‘big boy’ weights for upper body lifts.
Next came the nutrition. She started fuelling her body with higher protein foods and keeping her calories in check.
Now that she has lost weight and put on muscle, she can have a fun weekend out with the girls and have a few ‘cheat meals’ without blowing up. She’s turned her body into a food burning muscle machine!
22/10/2024
It’s only the beginning.
4 MONTHS TRANSFORMATION
02/09/2024
Big time win for
👇
10 kilograms (22 pounds) obliterated in 10 weeks!
👇
No fancy business. Just grinding reps out in the gym and eating high protein meals without the junk 💪
👀
Watch this space… she may or may not be stepping onto a stage in October for the first time ever
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Melbourne, VIC
3000