your athleticism doesn't end when motherhood begins
Efficient, Effective, and Enjoyable strength & conditioning workouts
to help you look and feel great, in just 30-45 minutes a day


your athleticism doesn't end when motherhood begins
Efficient, Effective, and Enjoyable strength & conditioning workouts To Help You Look And Feel Great, In Just 30-45 Minutes A Day

Want a sample first?

You can get your first week for FREE!

Ready to give it a try? 

Want a sample first?

You can get your first
week for FREE!

Ready to give it a try? 

We are Heather + Bri… Welcome!

Practice Brave is a strength & conditioning program for athletic moms who are looking for well-rounded training.

We Believe In:
  • Lifting challenging loads (heavy is relative!) 
  • ​Making sustainable progress (no quick fix) 
  • ​Giving consistent efforts (creating discipline through a flexible approach) 
  • ​Having fun + feeling great (actually enjoying it and seeing results) 
  • ​Health from the inside out (it’s more than just exercise) 

your membership includes:

   Strength & Conditioning Workouts

   Training App

   Online Community

   Form Feedback From Our Coaches

   250+ Movement Demo Videos

   Postpartum Support

   Diastasis, Prolapse, Incontinence Coaching

what makes practice brave different?

  SMART (AND FUN) PROGRAMMING 

Anyone can throw together random workouts and call it a program. We plan strategic monthly programming that is designed to build strength and improve your conditioning.

   We get your changing body

Postpartum can leave you with a body that feels different or confusing. That feeling can linger for months or years after the birth of your baby. We are strength & conditioning coaches who also have a specialty in pregnancy and postpartum. We know how to guide you through experiences like prolapse, diastasis recti, and incontinence and provide additional training that teaches you how to approach the program while navigating these experiences. 

   WE GET YOUR LIFE

Gone are the days of spending unlimited amounts of time in the gym. Life with kids is chaotic, but your training doesn’t have to be. 

   WE PURSUE A LIFETIME OF ATHLETICISM

Life is athletic and we want you prepared for it. Whatever your fitness passions are, a solid strength and conditioning program helps you to pursue those passions for decades to come. 

   WE AREN'T DIET FOCUSED

We don’t focus on strict diets nor use before and after photos. We encourage sustainable nutrition practices that leave you feeling good and performing your best during workouts. If losing weight is your goal, the programming will be a great tool in your toolkit.

we believe:

  Being strong builds confidence. Confidence improves every aspect of your life, including body image. 
  Training should work with your life, not define your life.

meet your coaches

HEATHER OSBY

  • Mom of 3 girls
  • ​13+ years coaching experience
  • ​Loves: squats, lunges, cookies
  • Hates: burpees, tempo work, loud breathing 

BRIANNA BATTLES

BRIANNA BATTLES

  • Mom of 2 boys
  • ​15 years coaching experience, including professional athletes
  • ​Loves: sleds, jiu jitsu, breakfast burritos
  • Hates: thrusters, small talk, slow walkers 

who is using practice brave?

  • Name: Desire
  • Fitness Background: CrossFit
  • ​Occupation: Therapist
What brought you to the program?
"I love going to CrossFit classes, but after my first baby was born it became challenging to make it there consistently. Between breastfeeding, a colicky baby, and the stress of a full time job, I had no extra time or capacity to drive to the gym. The programming was perfect for the stage of life I was in. I was able to do the full equipment programming in about 35 minutes a day, building strength in a way that was manageable for my life right now."
  • Name: Miranda
  • Fitness Background: MMA
  • ​Occupation: Professional Athlete
What brought you to the program?
"I am a professional UFC fighter, so pushing myself is in my DNA. I knew that I needed to be smart with my recovery postpartum in order to return to the Octagon. Practice Brave created a foundation of strength before I turned up my intensity and returned to my MMA specific training. 
I’m so glad that I spent several months doing the programming. It made me stronger and a more versatile athlete."
  • Name: Collette
  • Fitness Background: CrossFit
  • ​Occupation: Travel Blogger
What brought you to the program?
"I worked with Bri throughout my pregnancy and postpartum period. After finishing the 8 week postpartum program I was still nervous about building intensity, I wasn’t sure what I was ready for. I trusted this program to give me strategic structure vs random workouts.
I’m now feeling stronger than ever and I’m so glad I took the time to rebuild my baseline of fitness."
  • Name: Jordyn
  • Fitness Background: Collegiate Athlete
  • ​Occupation: Childcare
What brought you to the program?
"During covid I needed programming I could do at home. I had been running, doing lots of HIIT, and not seeing any results. Heather got me started on Practice Brave and I loved it immediately. It reminded me of my days in the college weight room - it was fun training like an athlete again. 
I’m not a mom, but the programming was still great for me. I’ve built tons of strength and have PR’d several of my lifts. My clothes fit better and I’m able to get my workouts done in about 30 minutes in my home gym."
  • Name: Taylor
  • Fitness Background: CrossFit
  • ​Occupation: Finance
What brought you to the program?
"I have worked with Heather on and off for years. When I told her about my nagging hip and back injuries she suggested The Practice Brave Programming. I was a little skeptical since I was used to high volume and lots of intensity. After starting the program I was sore in the best way possible. I’m learning how to slow down and engage my muscles instead of speed through everything.
I’ve had 6 kids so I need lots of strength to help the strain carrying all those babies had on me. As a full time working mom I’m able to do the programming in my home gym and I’m experiencing much less back pain."
  • Name: Alli
  • Fitness Background: Lifelong Athlete 
  • ​Occupation: Music Industry
What brought you to the program?
I had a variety of pre-existing injuries before having a baby. After the birth of my 2nd child I wanted to recover and rebuild while also honoring the healing that my body needed. At this stage of life I need simple and straight forward programming that wouldn’t aggravate any of my symptoms. 

Your questions, answered

What equipment will I need?

Limited Equipment Program: 

2-3 sets of dumbbells, a kettlebell, bench, resistance bands. Optional but encouraged: pull up bar and box

Full Equipment Program: 

A barbell + plates, 2-3 sets of dumbbells, a pull up bar, bench, box, resistance bands.

We'd love to see you have something to step up on and something for upper body pulling (a pull up bar, rings, TRX, etc.), but this is not required and these can be added later. 

I'm pregnant or recently had a baby, can I do this program?

We LOVE pregnancy and postpartum fitness and this will be a great program for you AFTER you are out of those chapters. 

If you are pregnant, check out our Pregnant Athlete Training Program.
If you are postpartum, we recommend that you first complete the 8-Week Postpartum Athlete Training Program, THEN join us in Practice Brave!

It's been awhile since I've worked out. Will I be able to keep up?

Yes! This program is for all ability levels, we can help you make the proper adjustments you need to make it work for you. Inside the app you can message us anytime with questions/concerns or get some extra coaching! We also provide an onboarding program that you can complete before jumping into our regular programming.

Can I see a sample workout?

Of course! Our workouts will vary from day to day and month to month and can be adjusted for all ability levels, but here is an example of a longer workout day. 

We've provided more details on each of our programs, along with sample workouts, in this section here.

get access to three programs:

Click each program name below to learn more.

>  Full Equipment  <

Our signature progressive overload program that has 3 days of strength training and 1 day of conditioning each week. Cycle focus varies every 4-8 weeks.

You’ll need: A barbell + plates, 2-3 sets of dumbbells, a pull up bar, bench, box, resistance bands.

Sample Lower Body Workout:

4 Sets 
8 Back Squats 
10 DB RDLs 
12 Walking Lunges 

2 Sets 
8-12 Sissy Squats 
12 Band Prone Hamstring Curls 

8 Rounds 
20-30 sec Sprint 
30-40 sec Rest

>  LIMITED EQUIPMENT  <

No barbell? No problem! 3 days of strength training and 1 day of conditioning programmed each week for those with less equipment. 

You’ll need: 2-3 sets of dumbbells, a kettlebell, bench, resistance bands. Optional but encouraged: pull up bar and box

Sample Full Body Workout:

4 Sets 
10 Band KB Deadlifts 
10 Heels Elevated Goblet Squats 
12/leg Single Leg Hip Thrusts 

2 Sets 
8-12 DB Hang Clean + Presses 
15 Band Pull Aparts 

3 Rounds 
30 sec Cardio of Choice
30 sec Farmer Carry
30 sec Reverse Crunch 

>  ONBOarDING  <

Has it been a while since you last followed a strength and conditioning program? No worries! Our onboarding series will take you through several weeks of workouts designed to gradually prepare you to move into one of our other programs.

You’ll need: 2-3 sets of dumbbells, a kettlebell, bench, resistance bands. Optional but encouraged: pull up bar and box

Sample Onboarding Workout

3 Sets 
8 Kickstand DB/KB Deadlift 
Max Reps DB Front Squat 

3 Sets 
DB Lateral Step Up 
Deficit Weighted Calf Raises 
Frog Pumps 

Metcon - 10 Min AMRAP:
5 Weighted Burpees
10 Walking Lunges
50 Step Farmer Carry

Managing Diastasis? Incontinence?

We've got you.

It can feel scary and overwhelming to navigate fitness when you’re managing a changed body. We each have 10+ years experience working with clients navigating these experiences. We provide guidance on how to approach your workouts and are available to answer questions and provide form checks inside our members-only Facebook group. 

Managing Diastasis? Incontinence?

We've got you.

It can feel scary and overwhelming to navigate fitness when you’re managing a changed body. We each have 10+ years experience working with clients navigating these experiences. We provide guidance on how to approach your workouts and are available to answer questions and provide form checks inside our members-only Facebook group. 

This You? 

Your fitness routine has been hardcore, but that doesn't work anymore 

Your fitness routine has been none exisistant, but that makes you crazy (and you know it isn't healthy)

Ready to join?

• 3 workouts a week
• Coaches who get you 
• Support and accountability from a community of like minded women 

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