i
Good all week, gone by Sunday
You're a normal weight, so nobody takes it seriously, including you. But you know what you see when you get undressed.
Monday to Friday you're good. You eat "healthy" and you go to the gym or your Pilates class. Then the weekend comes, with brunch and drinks and dinner with your friends, and by Sunday night you've ruined it, so you'll start again on Monday.
And on the weeks you do stay on track, it's because you skipped the brunch and said no to the birthday drinks, so getting healthy starts costing you your friends.
Or you start a new plan, you're great for a week, and then you're off for three. You eat well, you work out, and nothing changes, so you decide the problem is you.
ii
It isn't your discipline. It's three things nobody fixed.
You're under-fed. A lot of us have done 1,200 calories with cardio on top. That keeps you hungry all week, so the weekend turns into a binge, and it costs you muscle, which is exactly what makes a body look soft. Eating less is how a lot of women end up softer.
You've never had a plan for your weekends. Every plan you've tried was a weekday plan. It works until Friday, then it falls apart, and Monday is a restart.
You've been doing it alone. When you quit in week two, nobody notices and nobody texts you, so one bad week turns into three months off.
And if you're in your thirties, your weight may not have changed while your body has. That's muscle slowly going, and it's why this matters for a lot longer than this summer.
iii
Eat more, lift, keep your weekends: the opposite of everything you've tried
You eat more. You lift on a plan built for your body. Your weekends are part of the plan instead of the thing that breaks it. And you do it with a group of women who expect to see you.
Most coaches hand you macros and a PDF and disappear. Apps give you workouts, but nobody there knows your name. Your trainer has you for an hour, but not on a Saturday night. Hot and Healthy is a coach, a plan and a friend group, together, for six months.
iv
From the corner of Planet Fitness to the barbell
I'm Hannah Kruger, a NASM-certified personal trainer in LA. I started out in the corner of Planet Fitness doing light weights because I didn't like how my body looked, and a year of that didn't change a thing. Then I found the barbell, and it changed my life.
By month six, the women I coach are usually 50 to 100 pounds stronger on their main lifts. I teach the why, I coach mindset as hard as the squat, and nobody in my group trains alone.
And yes, I'm a coach and I have a coach.
v
Five steps to getting healthy in six months, without giving up your weekends
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Your starting point. Before I write a single workout, we look at where you actually are: videos of your main lifts, a short cardio test, and what you eat, how you sleep, your steps and your stress. Every plan you've tried before was written for someone else. Yours starts from your body.
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Your plan. Strength training three to five days a week, built for you, and it changes as you get stronger. Send me form videos and questions any time, and come to office hours when you want help live, so you walk into any gym knowing exactly what you're doing.
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Your food. There's no meal plan. You get your own calorie, protein and fibre targets and learn to hit them with food you actually like, cookies included. Brunch, drinks, dinners out and travel are planned in, so the weekend stops being the thing that breaks the plan.
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The girls. Group calls several times a week on training, food and mindset, sometimes with guest speakers. A group chat full of women doing exactly what you're doing. In-person events every quarter, included. When you know the girls will notice if you don't show up, you show up.
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The why. A course library that's college, not random video drops: weekly lessons with homework on training, nutrition, habits, sleep, boundaries and mindset, with a little manifestation in there, practical and not woo woo. Plus a one-to-one call with me every month. By month six you won't need me to tell you what to do, because you'll know.
vi
By month one you know your numbers. By month six you've never felt better.
This is six months, not six weeks.
In your first week, your plan is written and you're on your first group call.
By month one, you know your lifts and your numbers.
By month three, you can see it in the gym and in your photos.
By month six, you look back and say, "I've never felt better, and I can see how much better it gets from here."
Picture a Saturday six months from now. You're at brunch with the girls, you order what you actually want, and there's nothing to start over on Monday, because the weekend was part of the plan all along.
Almost every woman starts this for the look. The ones who stick with it stay for how they feel: more energy, better sleep, and eating without the guilt.
Healthy is what makes you hot, not the other way round.
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Everything you get, and the $4,000 founding rate
Hot and Healthy is six months of coaching with me. It includes:
- Your starting-point assessment
- A personal strength plan, three to five days a week, updated as you get stronger
- Your own calorie, protein and fibre targets, with your weekends planned in
- Form checks and questions any time, plus office hours
- A one-to-one call with me every month
- Group calls several times a week, and the group chat
- The course library, with weekly lessons and homework
- In-person events every quarter
It's $6,000 paid in full, or six monthly payments of $1,250.
I'm taking 12 founding members at $4,000 paid in full, which is $2,000 off, or $750 a month. Once those 12 spots are filled, the founding rate is gone.
viii
Three things I ask of you
Show up to at least one group call a week. Hit your daily food targets. Do every workout and log it in the app. That's what I ask of you, and it's what makes the promise below work.
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Do the work, and if you're not there at six months, I coach you free until you are
I know the real fear isn't the money. It's "what if I quit again?"
On your onboarding call, we set your six-month goals together. They're real goals, and reasonable for six months. You show up to at least one call a week, you hit your daily targets, and you log every workout. If you do that and you're not there at six months, I keep coaching you, for free, until you are.
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Who this is for, and who it isn't
This is for you if you're a normal weight but soft, you already spend money on a gym, classes or a trainer, and you're tired of paying for nothing to change. You want to look good and feel good, you want to keep your social life, and you're ready to show up for six months.
It isn't for you if you only want one-to-one coaching and you hate groups, because the group is half of why this works. It isn't for you if you want someone to do it for you, if you won't do the homework, or if you roll your eyes at anything to do with mindset. And if you want a 30-day fix, please don't book. This takes six months, on purpose.
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Frequently asked questions
Because it's six months of coaching with me: a plan built for you, a monthly one-to-one, calls every week, form checks, the course library and in-person events. Think about what you've already spent on gyms, classes and programmes that didn't change anything. This is built to be the last time you start over. You can pay in full or in six monthly payments, and the 12 founding members pay $4,000 in full or $750 a month.
Of course. Talk to them. Everything on this page is what I'd tell them too, and you can bring any of their questions to the call.
Because the things that made them fail are built into this one: you eat enough instead of starving, your weekends are part of the plan, and a group of women and a coach notice when you go quiet. And you learn the why, so you can adjust when life gets messy instead of starting over.
That's what the group and the weekly calls are for, and it's why my promise is tied to showing up. You won't be doing this on willpower alone.
Honestly, you probably will at some point, because life happens. The difference is that somebody notices, and we get you back that same week instead of three months later.
Your plan is built around your real week, and it changes when your week does. If you can train three days a week, you can do this.
Good, because there isn't one. You get targets and learn to hit them with food you like.
No. Your weekends are planned in. That's the whole point.
No. Muscle is what makes you look firmer and leaner. Getting bulky takes years of trying to on purpose.
No. Your plan is written from your assessment and changes as you go. You have me for form checks and office hours, and you get a one-to-one with me every month. The group comes on top of all that, not instead of it.
Your trainer has you for an hour. This covers the rest of your week: what you eat, your weekends, and the girls who check in when you go quiet.
They're quarterly and in person, and the location moves around. They're included for every member.
We go through where you are, what you've tried and where you want to be in six months. If it's a fit, I'll show you exactly how it would work for you. If it's not, I'll tell you straight.
Be one of the first 12, at $4,000 instead of $6,000
If you start in the next few weeks, your six months are done by summer, instead of starting again in January with everyone else.
Click below, answer a few quick questions and pick a time to talk to me. If it's a fit, you could be one of the first 12.
Healthy looks good on you.