The Hot Body Project is an online fitness and nutrition plan which helps busy people feel more confident and comfortable in their own skin in 21 days with a combination of healthy eating and exercise.
This compelling principle-driven approach to health, fat-loss and fitness will get you moving, seeing results and having a more engaging experience than you would ever expect.
The Hot Body Project is designed to improve your fitness, muscle tone and remove stubborn fat whilst increasing core strength and stability.
EFFICIENT EXERCISE Our 15-minute bodyweight fat burning workouts to do either at home, in the office or at the gym to boost a sluggish metabolism, improve muscle tone and burn body fat.
EFFECTIVE NUTRITION With this simple system there’ll be no calorie counting, no point scoring system or special shakes - just REAL wholesome delicious familiy-freindly food.
24/7 SUPPORT & MOTIVATION Via our private Facebook group you’ll find a supportive and friendly community for coaching, support and encouragement.
EASY TO FOLLOW Our cookbook, shopping lists, meal plans and checklists to keep you on track. Your friends and family won’t even know you’re on a diet.
GOAL SETTING FORMULA Stay on track with our unique goal setting formula designed to keep you focused and on track for duration of the plan and beyond.
“I went on my Summer holiday pretty disappointed with myself, my efforts to lose weight and get in trim were half-hearted and ineffective. When I got back, I thought, I really need to do something about this!”
Before & After: From Size 12 to Size 8 in 3 months with a combination of The Hot Body Project & The Fit Green
Claire Knaphill, Surrey
“I tried lots of different things and they were unsustainable. I was at desperation point.” Now she’s got more energy for the kids and it’s improved the health of the whole family. The support of The Hot Body Project kept her going.
Jo Surbiton, Surrey
“I’m fitter, stronger, and feel better than I have done for ages. I’m happy to say that this is a lifestyle change for me, not a faddy diet.”
Before & After: Lost 26lbs in 5 months on The Hot Body Project
Nicky West End, Surrey
Last year Jana lit a fire under my ass. She was (and still is) an incredible source of motivation for everyone on Hot 365. She's not alone. I coach more than 250 women either online or face-to-face and many are effected either directly or indirectly by cancer. I'm very proud to have set up a community which gave her structure and support during this time.
Jana Mayford, Surrey
“The Hot Body Project has totally changed my habits. I’m so happy with the results. I look at myself completely differently. You can never call this a diet because enjoyable, exciting and easy.”
Before & After: Lost 4 Stone in 9 months on The Hot Body Project
Rebecca Goldsworth Park, Surrey
Due the the nature of The Hot Body Project (it's an online plan and so we have participants all over the world) I rarely get to meet the people on the plan. This doesn't stop you getting to know someone and becoming friends. Earlier this year at the end of the Urban Tri I was delighted to meet Louise. She'd taken the time to travel and join us because she wanted to meet us. By her own admission she's not the most vocal on the forum, but the impact it's had on her life has been massive.
Louise Portsmouth, Hampshire
“...it dawned on me that at 43 I really shouldn't be feeling this way. But this way had kind of become normal…
“The Hot Body Project has been the revelation for me… I am 4 stone lighter, there’s 20 inches less of me, my head is clearer, my skin is brighter, my eyes sparkle and I have discovered it feels good to look after yourself”
Before & After: Lost 4 Stone In 18 Months on The Hot Body Project
Rachel Effingham, Surrey
Katie has been on The Hot Body Project for 2 years now. One of the things she likes about the plan is the flexibility. In this time she’s tried a few different things. She’s joined a gym. She’s tried running. But with the support of The Hot Body Project behind her she’s had expert advice, the community support and a principle-driven framework to make positive fitness decisions.
Katie Bracknell, Berkshire
“I’m quite unfit - will I be able to do all the exercises?” The Hot Body Project is suitable for beginners, intermediate and advanced. I give beginners easier options on challenging exercises during workouts and I challenge advance exercisers with more difficult options and more repetitions.
“I’m quite a fussy eater - will I like the food?” We only recommend tasty family-friendly food. My kids are 6 and 3 and they eat all of it. This is why I’ve teamed up with Jan from Jan’s Fit Food. The recipes are quick, simple and easy-to-make.
“I’m a busy person - how will I fit it all in?" I'd say this is the most time-effective and enjoyable way to keep fit. The workouts are only 15-minutes and can be done at home with no equipment and by taking the time to plan and prepare you'll be organised and ready to get results.
“Will I be constantly hungry? (and therefore likely to fall off the wagon)” No. Most people are surprised by how much they eat and how they lose weight. The aim is to eat better not less.
“Is it going to be too big a change to manage?” I'm not going to lie - it's a challenging 21 days. You need to be ready to change. But we drip feed info throughout, manage your expectations and with the support of the group it's doable.
“What’s the group like? Is it full of people much fitter than me?” Everyone remarks on how positive and supportive the group is. There's people all shape, sizes and fitness levels from all over the world.
"Can I drink alcohol????” It's not recomended during the initial 21 day plan. But that shouldn't surprise you... It's an area we talk about going forward onto the continuation plan. We talk about the best options and how to eat around it to continue to get the best results.
“Why can't I drink alcohol for the 21 days…?” You're an adult. You'll be treated like one. You can eat and drink whatever you want. I'm not saying you can't - I'm saying it will effect your results. This is the biggest difference between this and other plans - the onus is on you. I encourage you to take responsibility. Shocking, I know.
“How do I manage nights out?” It's easy. I give you guidance on how to eat on the go and ways to navigate social occasions. The plan is really flexible and because it's strict you have a bit of leeway on this. If you have a special occasion during the 21 days I encourage you to enjoy it freely, but stick to the plan around it. If you do so you'll still get great results.
"People say I look great as I am, but I am not happy with the way I look, how do I manage their negativity?" Everyone comes at The Hot Body Project at their own level. You've got people who aim to lose 5 stone or more and people who are trying to maintain their weight, but lose inches around their middle. We teach you how to manage your friends and family (who can be critical) and build trust and confidence in eating better and doing exercise.
“Will I be able to do the exercises?” Most people can. They are challenging, but you can work at your own level.
“I love coffee - I don't know how I will cope without it. Can I have one latte a day?” Like alcohol, it's up to you. I give you the option of 1 cup of black coffee during the initial 21 days. I'll admit coffee isn't the worst thing - but we're trying to simplify everything as much as possible and break habits. You're likely to get better results without the milky coffee and most peoples tastes change.
“Am I the fattest most unfit person on the plan?” It's unlikely, but it wouldn't matter if you were. There's no comparison between people on the plan - just tons of support.
“Can someone as big as me really do these exercises…?” I encourage you to try. Needless to say if you are as big as you say and you struggle anything you do is better than nothing. I encourage people who cannot do the exercises to try walking or water aerobics. With the nutrition plan, lifestyle recomendations and social support they get brilliant results.
“What if I have a joint injury already - can I still do the workouts?” I'd encourage you to get clearance from your doctor. Where possible I will give you alternative options, but due to the fact this is a online group fitness plan this can be difficult.
“If you can't eat bread, what on earth do you eat to fill you up?” There's tons to eat on The Hot Body Project. You're unlikely to miss bread.
“If you don't eat cereal for breakfast what do you eat that's quick and filling…? There's tons of breakfast options. From fruit and yoghurt to scrambled eggs to overnight oats. If you're organised you'll find it easy.
"…it seems extremely radical. Is it sustainable?” It is. Think of it as a lifetyle rather than a diet and exercise plan. I'm only teaching the principles of healthy living like eating vegetables, getting to bed on time (important for fat loss), consuming adequate mount of protein to encourage recovery and drinking water.
“Do I need to count calories? That's always been a massive ballache on any other 'diet' I've tried over the years” No. We encourage you to eat according to your apetite. Energy balance is important, but you don't need to count calories to get his right.
"I'm older. Is it suitable for an OAP?” Most people on the plan are between 35 and 60. We do have a few people who are older. The thing we've all got in common is a desire to improve and a positive attitude.
"What happens after the 21 days?” In the final week of The Hot Body Project I give you all the info you need to keep going. If you like what we do and want to continue with support and guidance we have a continuation plan called Hot 365.
With this plan I am committed to helping you achieve your health, fitness and fat loss goals. It would be remiss of me to sign people up who are not ready to do what it takes.
If you’re ready to change what you eat, want a kickstart, can put aside 15-minutes everyday to do your exercises and are happy to be part of a positive and supportive online community this is for you.
Being an online plan you can do it from anywhere in the world. And it’s suitable for beginners to advanced exercisers.
STEP 1: PAYMENT & CONFIRMATION Get started by paying for your 21-day online fitness and nutrition plan. You’ll get confirmation and an outline of the plan by email.
STEP 2: TELL US ABOUT YOURSELF In the initial email you’ll get a link to add yourself to the private Facebook group. From here you’ll be asked to complete a short questionnaire about you and your goals.
STEP 3: GET RESULTS We aim to provide the best results and most engaging experience. We’ll drip feed the most important info throughout the plan and be on hand to offer support and guidance throughout.
