Hannah Osmon Fitness

Memorial Day Weekend is almost here… which means lake days, BBQs, cookouts, drinks with friends, late nights, memories, sunshine… & for a lot of people, anxiety around food 😅

This is usually the time of year where the all-or-nothing mindset starts getting REALLY loud.

“I already had chips, so I ruined the day.”
“I’ll just start over Monday.”
“I need to be extra strict before vacation.”
“I was bad this weekend.”

At Alchemist Coaching, we want you to understand something:

Your health should not disappear the second life becomes enjoyable.

You should be able to have BOTH:
✨ a healthy, strong, capable body
✨ & a life full of experiences, memories, fun, connection, & flexibility

That’s the whole point.

A few things that help our clients navigate weekends like this WITHOUT spiraling:

→ Don’t show up starving.
Anchor your day with protein, fiber, hydration, & balanced meals beforehand. Going into a party ravenous usually ends in reactive decisions instead of intentional ones.

→ Stop viewing food as “worth it” vs “bad.”
Want the burger? Eat the burger. Love dessert? Have dessert. The goal is learning intentionality, not food fear.

→ Support your body instead of punishing it.
Hydrate. Get electrolytes in. Go for a walk. Sleep. Eat a nourishing meal after. Your body responds WAY better to support than shame.

→ One weekend changes nothing.
What actually impacts your progress is the cycle of restriction → guilt → overeating → punishment → repeat.

Consistency always beats perfection.

The goal this summer isn’t to become the most restrictive version of yourself.

The goal is to build a lifestyle you can actually LIVE 🤍

You can work your ass off in the gym & STILL feel like nothing is changing 😅

Most women don’t actually have a motivation problem…
they have a STRATEGY problem.

Here’s where I see people getting stuck constantly:

1️⃣ The “copy + paste” approach
Saving random TikTok workouts. Following your friend’s macros. Trying every trend because it worked for someone else.

But your body isn’t their body.
Your hormones, metabolism, stress, recovery, lifestyle, history with dieting, training experience… all of it matters.

2️⃣ Chasing “fancy” instead of effective
You do NOT need circus exercises to grow muscle 💀

The women who see the best results usually master:
✔️ compound lifts
✔️ progressive overload
✔️ consistency
✔️ recovery
✔️ eating enough to perform

Boring works. Foundations matter.

3️⃣ Switching everything too soon
One week it’s Pilates.
Next week it’s HIIT.
Then “75 Hard.”
Then “12-3-30 changed my life” 🤠

Meanwhile your body is just confused lol.

Results come from BUILDING, not constantly restarting.

At Alchemist Coaching we focus on science-backed coaching that actually fits YOUR body, YOUR lifestyle, & YOUR goals 🧪✨

No extremes.
No guesswork.
No all-or-nothing.

Just strategy, support, sustainability, & results 🤍

Down 23lbs by eating MORE & doing LESS cardio.

This is what happens when we stop punishing the body & start partnering with it.

When Kelly, a working mom of three, came to Alchemist Coaching at 5 months postpartum, she was exhausted. She was breastfeeding, tracking macros inconsistently (as she had for 8 years), & surviving on caffeine just to get through the day. She wanted a “new her”, one who showed up for her own goals just as fiercely as she showed up for her kiddos.

We didn’t give her a diet. We gave her a Metabolic Reset. Instead of cutting calories, we INCREASED her food. We shifted the focus to the Quality of her fuel with three solid, whole-food meals a day. No more over-processed protein sources, just real, nourishing fuel.

The Result at 10 Months Postpartum:
📉 23lbs down.
📈 Energy is through the roof.
💪 Focused on a progressive overload hypertrophy program.
🚶‍♀️ Hitting daily steps with ZERO additional cardio.

She isn’t just “losing weight”—she is rebuilding her metabolism & reclaiming her confidence. She is proof that you don’t have to choose between being a great mom & being your strongest self.

Ready to stop the “low calorie” struggle & start your own reset? Click the link in our bio to apply for 1:1 coaching. 🔗

This last weekend our amazing Founder & Coach got married!! ♥️

Congratulations Hannah & Alex 🎉

We are so incredibly happy for you both & so excited for this next chapter together as husband & wife! Wishing you both a lifetime full of love, laughter, growth, & beautiful memories together 🤍

“MOVE MORE, EAT LESS” works unless......

For women (especially those with autoimmune conditions, thyroid dysfunction, or hormone imbalances), this oversimplified formula doesn’t work long-term.

Your hormones are your body’s chemical messengers. They tell your metabolism how to respond to stress, food, & energy. When these messengers are out of sync, your body isn’t in fat-loss mode, it’s in survival mode.

When your hormones are imbalanced, your body:
- Becomes resistant to fat loss
- Stores more fat around the midsection
- Struggles with energy, cravings, & recovery
- Experiences disrupted sleep (which only makes things harder)

Whether it’s your Thyroid (your metabolic thermostat), Cortisol (your stress regulator), or Insulin (your fat storage gatekeeper), these hormone dictate your results.

Fat loss freedom means no more obsessing over calories, punishing cardio, & fearing food. It means creating a body that feels safe, energized, & strong.

When you support your biology through strategic nutrition, blood sugar balance, & strength training, your body stops fighting you & starts working with you.

Ready to find your freedom? Swipe through to see the breakdown of how your hormones impact your goals!

“I’m just not hungry in the morning” — lets talk about it.

That is usually a sign of a metabolic red flag, not a badge of honor.

When your metabolism is down-regulated, your body stops sending hunger signals to ‘save’ energy. Add in high stress (cortisol), poor sleep, or appeteite-suppressing medications, & you have a recipe for metabolic burnout.

A healthy, high-functioning body wants fuel.

If you’ve lost your hunger cues, it’s time to stop ignoring the silence. Instead turn your focus on, improving sleep quality to reset hormones, strategic lifting to trigger metabolic demand, stress management to lower cortisol.

Don’t let your metabolism stay in power-save mode.

Comment HUNGRY below to set up a free consulation & let’s get your engine running again!

Staying ‘on track’ when dining out can feel like a balancing act (or on days like this where there are festivities like Cinco De Mayo). You want to enjoy the experience, but you don’t want to overdo it right?

Well we have got you!

It’s absolutely doable with a few key strategies:

1. Look at the Menu Ahead of Time
Go in with a plan, so you don’t panic!

2. Prioritize Protein & Veggies
Choose dishes with lean protein & veggies, this will fill you up!

3. Be Mindful of Portions
Leftovers are your friend, you don’t have to eat it all since it’s in front of you.

4. Ask for Modifications
Don’t be afraid to make special requests to your meal.

5. Start with a Broth-Based Soup or Salad
This can help you not overeat!

6. Stay Hydrated
Sometimes thirst can be mistaken for hunger.

7. Be Mindful of Alcohol
You can still drink, just pick lighter options

8. You can Have Treats
You can enjoy appetizer or dessert if its part of the fun. Don’t overdo it!

9. Focus on Enjoyment & Company
Savour the expierence, not necessarily the food.

10. Don’t Stress
One meal won’t ruin your progress.

Let yourself enjoy the moment. Small adjustments here & there can keep you feeling empowered & in alignment with your goals.

Meet Braelynn — toddler mom, Labor & Delivery nurse, & midwife student.

She was doing everything for everyone else…
but felt stuck when it came to her own body.

She came to us wanting to lose the last 20 lbs of baby weight— but underneath that, there was more going on.

She was living in that 1500–1600 calorie range, missing meals, grabbing what was convenient, & trying to make it all work on an already full plate.

Her body wasn’t responding. Energy was low, inflammation was high, & she was dealing with GI distress & eczema flare-ups.

So we didn’t jump into a deficit.

We took a step back & asked— what does her body actually need right now?

That’s where the shift happened.

We focused on a Reverse Diet + Flush Protocol
to support her body from the inside out—

→ Metabolic reset: prioritizing gut health, reducing inflammation, & giving her body a chance to actually feel safe again
→ Reintroducing foods: healing enough to bring back foods she used to avoid without triggering flare-ups
→ Structure over scramble: moving from “grab whatever” to simple, pre-planned meals that fit her real life
→ Fueling, not restricting: bringing her intake up to ~2000 calories/day—& watching her body respond in a completely different way
→ Training with intention: shifting out of the cardio cycle into 4 days of resistance training, building strength & confidence

Her body finally started working with her. She’s losing weight without forcing it. Her energy is up.
Her symptoms have improved.

But more importantly— she has the capacity to show up as a mom, a nurse, a student… & for herself.

This is what happens when you stop trying to fight your body & start supporting it.

If you’re stuck in the low-calorie, high-stress cycle & nothing is clicking— it might not be about doing more.
It might be about doing things differently.

If you’re ready for that shift— apply through the link in bio for 1:1 coaching 🤍

We love a good body recomp while eating over 2,500 CALORIES!!

Jocelyn came to us an athlete - wanting to tap into her athletic spirit & take her goals to the next level 😤

She got to work for a year building muscle & optimizing metabolic function; working her cals up to 2,500 putting on almost 10 lbs of muscle. 💪🏼

For the last few months, we've transitioned into a cutting phase & DANG have we revealed that HARD work she put in during her building phase.

Now LEANER & more MUSCULAR than ever 😍

Way to go Jocelyn!

Puppy chow and sweater season is coming as it’s getting colder and we are here for it! 👀 are you?! 💬👇🏽

Ingredients:

🥣 1 whole box of Chex rice cereal
💪🏼 2 scoops 1st Phorm Level-1 Caramel Latte
🍫 1 bag Lily’s chocolate salted caramel chips

How to prepare:

- In a large bowl, combine rice cereal & add 2 scoops of protein
- Using a double boiler on medium heat, spray with non-stick cooking spray & slowly add in chips, stirring until completely melted
- Once melted pour chocolate over the rice cereal & thoroughly combine

Serve & enjoy 😉

Store in a gallon zip lock bag or divide it up into little zip lock bags for a gab & go treat

Macros:
P: 3g
C: 13g
F: 2g

Makes 32 serving at 1/3 of a cup so it is PERFECT for meal prepping too!