1 Nutrition Coaching Video a week designed to help you change 1 habit at a time.
Weekly Facebook Live where I touch more on the habit we are working on that week.
Twice Monthly Q&A Videos. You submit your questions and I answer them live. Ask me anything
3 New Workouts a Month. Each workout comes with an accompanying video to explain EXACTLY what to do PLUS options to increase the difficulty and change up the workout so you don't get bored.
Access to my E-Book of QUICK workouts. 5/10/15 minute workouts for when you're short on time.
Weekly dinner recipes written by a personal chef. Meals are 1. Simple 2. Healthy 3. Delicious
Weekly grocery list and meal prep instructions for those that would like to prep all their meals at once (in under 2 hours)
Private Facebook Group for Support & Accountability. You don't have to go at this alone. You'll be in a group filled with postive support women just like you. No drama, no judgement is tolerated.
Access to me! Coaching in the Facebook group is my favorite. I'll be in 2 hours daily Mon-Fri (morning and afternoon) answering your questions, encouraging you, helping find work arounds for the things that are tripping you up.
"I want to eat healthier but I'm not sure where in the hell to even start!"
" I just need to be more consistent."
"I want to workout but I have literally no idea how I can fit that in with work, pumping, plus all my other responsbilities."
You're NOT ALONE and you're not failing because you can't squeeze it all in.
Raising kids, working, maintaing a house, being a friend, that shit is overwhelming at times.
Now you're supposed to "be healthy" on top of all of that?.
Ha! Easier said than done right?
Mamas, I GET YOU. And, I'm here to help.
Hot & Healthy Habits is a no bullshit approach to living a healthy lifetyle. You're going to get honest, REAL advice from a mom, nutrition coach, and trainer that is RIGHT THERE in the trenches with you.
You crave the diets, detoxes, and cleanses because they tell you EXACTLY what to do.
The only problem is though that they DON'T WORK long-term. You learn how to be successful "on plan" but not how to be successful in real-life situations.
You're kids are going to get sick, you're going to need to travel for work, you will lose motivation.
That is real life.
I teach moms how to continue to be healthy in real life.
There is so much diet and exercise information out there. How do you know where to start? How do you know what to do?
Without a coach by your side you're setting yourself up to fail and keep repeating this "fall of the wagon" shit again and again
You deserve a coach that gets where you're at in life. You deserve a group of women to encourage you and give you the accountability to keep you going.
Do this for you
What's Included in Hot & Healthy Habits
New Workouts Monthly
Each month you're going to get 3 new workouts plus a video explaining how to do the workouts and how to increase the difficuly each week.
You'll also get a monthly calender with sample of what to do each day and access to an e-book with additional workout ideas.
Weekly Nutrition Coaching
We'll focus on improving 1 healthy habit a week over the course of 12 weeks.
Each Tuesday you'll get a new nutrition coaching video plus a "Cliffs Notes" blog post. Easy to scan for those who prefer to read.
Weekly Dinner Recipes
A new menu weekly. Meal ideas, a shopping list and meal prep instructions to have 5 meals prepped in less than 2 hours.
Private Facebook Group
A place for to ask questions and get support and accoutability.
Hi I'm Heather Osby, Creator of Hot & Healthy Habits
I love swearing, Pink Drinks, Crossfit and dogs. I'm also a fitness trainer and nutrition coach who has spent the several years coaching hundreds of moms like you that are overwhelmed with ALL THE THINGS.
Eating healthy, exercising, not swearing at your children. That shit is hard.
Let me make it easier on you.
Boring nutrition advice isn't my thing. Complicated recipes your family won't eat?...
I'm a fitness coach that gets that you are a real human who is going to eat a cookie once in awhile. It's just food. Let's unlearn the overcomplicated crap that isn't even working for you and learn some SIMPLE sustainable shit that is going to work long-term.
I started working with Heather in May of 2015 not knowing what to think about it but knew I needed a change in my life. I had nothing to lose (well, actually, 30lbs) and everything to gain. That moment of my life has changed my future.
While I still have plenty left to lose before I reach my ultimate goal of weight loss, I have gained so much more than just the desire to be “skinny”! I am much more physically fit. I can do burpees without wanting to vomit (although the mere sound of them still makes me a little ill!) I know what a dead-lift is, and I’m all around a better mom, wife and me. I’ve gotten off track a time or 4 and the group is right there to help me, lead me back in and get me back on track and I love that, because after all it’s all about “Progress, not perfection!”
I love that Heather focuses on small, manageable changes you can implement over time to make a big impact on your life. I love the mantra of progress, not perfection. I love the focus on celebrating wins, and learning to give yourself and others grace. I have even learned to love burpees (really!).
I joined Hot and Healthy to get myself into a workout routine after having my first child, but I stayed for everything else the program includes: life-changing coaching, yummy, healthy dinner menus, and amazing camaraderie with other mamas just trying to make it work. I can’t say enough about what Hot and Healthy Life has done for me.
I had no idea what I was getting into...
I will be honest, I had no idea what I was getting myself into when I signed up for the Hot and Healthy Life Fitness Challenge, but after day one, there was no looking back.
I love the challenge, the community, the feeling of accomplishment - but most important I love me and who I have become. I feel better than I ever have, I am stronger, I believe in myself, I have both fitness and nutrition goals, I work towards progress not perfection, I eat protein EVERY morning for breakfast, I celebrate wins, I work out 4 days a week, I plan my day out the night before and have learned the importance of habit building, I have muscles, I have been diet pepsi free for 2.5 years, I completed a half marathon, I plan and prep my meals weekly,
I have lost weight, my family eats healthier, but most important, I belong to an AMAZING accountability group that helps support me through this life journey (and I couldn’t do it without them).
Who is this for?
A busy mom who feels like they are an "all or nothing" person
A busy mom who is ready to take the less is more approach and tackle one thing at a time.
A busy mom who wants to be healthier and lose weight but doesn't know where to start
A busy mom who wants to get more consistent with nutrition, exercise, or both
A busy mom who is wondering why her willpower sucks and she can't seem to follow through with eating healthy.
A busy mom who is ready to create HER plan that she can sustain and maintain consistently
Who is this not for?
People who get offended easily. If you can't handle a well place F bomb you won't like this program.
People looking for rapid weight loss. If you want a quick start or a rapid weight loss I'm not your trainer. No judgement but this isn't a good fit for you.
People who are disrespecful or overly sassy in online spaces. Our private Facebook group is a sacred space and I will not allow any posts that even border on shamey or disrespectful.
Someone looking for a restrictive meal plan
Someone who isn't open to lifting heavy shit or doing burpees. I can modify exercise as much as you need me to for your current fitness level. But you have to be willing to try.
Frequently Asked Questions
When does the program start?
June 12th! You'll get an email the day before with a link to the private facebook group.
When does the program end?
What happens after I sign up?
Upon completion of your payment you'll receive an email from me immediately with next steps. If you DON'T see an email please check your junk filter. Make sure to add me to your contact list so you don't miss future emails.
How will I watch the coaching videos?
The weekly coaching video will be posted inside the private Facebook group every Tuesday. Accompanying each video is a short blog post that is the "Cliffs Notes" version. Easy to scan if you're short on time.
Do I get to ask you questions about my specific nutrition/fitness issues?
Yes! Twice monthy I will be holding a facebook live where I answer any and all questions you guys have submitted. You can also ask questions while we are on live. In between Q&A sessions you can always post questions in the group and I will respond.
I haven't worked out in awhile. Will be able to do the workouts you provide?
Definitely. Each workout will have an accomanying video that breaks down what you're supposed to be doing. Additionally I have specific tutorial videos for many of the movements we do. The workouts are designed for the beginner in mind. They will get progressively hard as we go.
I feel like I'm going to get bored with only 3 new workouts a month.
I hear you. That's why in each video I'm going to give you options to increase the difficulty as the month goes on. Additionally you'll have acess to an e-book filled with other workout ideas.
What equipment will I need for the workouts?
You'll need a set of dumbells (heavy and medium sets would be ideal), a kettlebell, and a jumprope.
I'm a picky eater. Will I like the meals you'll be sharing?
I hope so. Listen, when it comes to eating healthier you're going to have to be open to broadening your horizons a bit. I need you to be OPEN to the idea of trying new things. The recipes are designed with 3 criteria in mind. 1. Simple 2. Healthy 3. Delicious. Will you love all of them? No probably not, but even if we get you eating home cooked meals 50% more than you currently are that is a win.
What if I don't want to do the workouts?
It is totally fine if the workouts aren’t your thing. Maybe you like what you’re currently doing or maybe you ONLY want to focus on nutrition for the next 3 months. Either way you DON’T have to do the workouts. Nutrition is where I want your primary focus to be placed.
I'm not a mom. Can I still join?
Yes, you definitely can! All ladies are welcome regardless of their mom status (dog mom counts, FYI).
Can I do the workouts at home or will I need a gym membership?
The workouts for this program require minimal equipment. You'll need a kettlebell, set of dumbells, and a jump rope. If you have those things then you can definitely do the workouts at home. Some of my clients like to leave the house to get their workouts in. That is fine too. Whatever sets you up better to be successful is what I recommend.
Upon purchase: within minutes, you will receive your receipt via email (be sure to check your Junk email folder), and details on what happens next. Sunday June 11th you'll get an email giving you access to the private Facebook group. Program offically starts June 12th