WELLNESS WITHOUT
THE OVERWHELM!
Founded by education and wellness entrepreneur, Holta Tegu, Sweat & Heal helps busy women move, nourish, and heal with ease — making wellness simple, sustainable, and a whole lot of fun!
BECAUSE HEALING STARTS WITH YOU!
BECAUSE HEALING STARTS WITH YOU!
WHERE MOVEMENT MEETS MINDFULNESS
Everything you need to overcome burnout, manage stress, and feel good in your body again…this time for good.
Sweat & Heal exists to help women heal their relationships with movement, nutrition, and themselves — transforming exercise into empowerment and wellness into a lifestyle.
The mission isn’t about an aesthetic — it’s about sustainability. The goal isn’t intensity — it’s consistency.
By helping women reframe how we’ve been conditioned to think about “diet” and “exercise” — using fun, efficient movement, integrative nourishment, and healing practices that actually fit our life — Sweat & Heal empowers us to show up more fully everywhere else. Through Sweat & Heal, you’ll learn that self-care isn’t selfish - it’s community care.
When we’re well, everything we touch thrives...and what’s more beautiful than that?
YOUR NEXT SWEAT SESSION STARTS HERE!
From strength to recovery and everything in between, our expertly designed sessions help you feel stronger, more flexible, and downright amazing in only 15-30 minutes at a time. No overthinking, no guesswork — pick a workout, hit play, and most importantly, get ready to sweat & heal!
PRICING
$14.99/MONTH
What’s included in the membership:
15+ Challenges and Programs, including multiple Core Programs, Full Body, Movement, etc.
650+ workouts, each only 15 minutes each - fun and efficient!
Workout variety + accessibility! Dance fitness, Full-body HIIT, low-impact Legs & Glutes, Core, Upper-Body workouts that are bodyweight only and can be done from anywhere at any time
More recently added dumbbell only workouts
Recovery-focused videos, including full-body stretches, meditation and breathwork
Accountability group chat
Mindset matters messages and wellness tips
Monthly integrative nutrition focused calendars with daily, bite-sized tips
Starting August 2026, 12 new workouts per month (i.e. 3 new workouts a week!)
$149/YEAR
What’s included in the membership:
15+ Challenges and Programs, including multiple Core Programs, Full Body, Movement, etc.
650+ workouts, each only 15 minutes each - fun and efficient!
Workout variety + accessibility! Dance fitness, Full-body HIIT, low-impact Legs & Glutes, Core, Upper-Body workouts that are bodyweight only and can be done from anywhere at any time
More recently added dumbbell only workouts
Recovery-focused videos, including full-body stretches, meditation and breathwork
Accountability group chat
Mindset matters messages and wellness tips
Monthly integrative nutrition focused calendars with daily, bite-sized tips
Starting August 2026, 12 new workouts per month (i.e. 3 new workouts a week!)
WHAT MAKES SWEAT & HEAL DIFFERENT?
MOVE TO START
Movement is the entry point — not the end goal. At Sweat & Heal, we don’t move for an aesthetic. We move to feel good, regulate the nervous system, and close stress loops. We understand the power of short, fun workouts and remind our clients that 15 minutes will be 0 any day! Movement creates momentum — it helps you shift your state and reconnect with yourself, but movement in isolation isn’t enough for longterm health.
NOURISH TO RESTORE
This pillar exists because movement is only one piece of our wellbeing puzzle — it helps us release + regulate stress, while integrative nutrition helps us understand it. Integrative nutrition goes beyond the food on our plates to also consider what’s “nourishing” us off the plate: our jobs, relationships, finances and habits that not only drain our energy, but also keep us in survival mode. Awareness deepens here — but awareness alone is also not enough.
REPATTERN TO HEAL
This pillar is where the real change happens!
You can move your body and even know how to nourish yourself well — but there’s a reason why most people try 126 “diets” in their lifetime. Without addressing fixed, oftentimes unconscious beliefs, habits, and conditioning, you’ll keep returning back to “Day One.” Re-patterning makes wellness sustainable, turning movement and nourishment into healing.
UPCOMING EVENTS
Join us for IRL Sweat & heal experiences below!
BUSY-WOMAN APPROVED!
See what some of our amazing members have to say about their experience with Sweat & Heal!
MEET HOLTA
Holta Tegu is a former School Principal, CEO of Sustained Consulting, and founder of Sweat & Heal. Across both organizations, she's on a mission to help people create sustainable ways to thrive—without sacrificing their health, well-being, or themselves in the process.
Through Sustained Consulting, she partners with schools and organizations to build human-centered systems that create lasting success. Through Sweat & Heal, she helps busy women reconnect with themselves through joyful movement, simple nutrition, and evidence-based practices that build self-awareness, break old patterns, and create healthy habits that actually last.
After 15 years in education, Holta knows firsthand what it's like to pour into everyone else while running on empty. Her own journey through burnout transformed the way she thinks about success, leading her to believe that lasting change—whether in organizations or in our personal lives—starts with a more sustainable way of living and leading.
Today, she helps leaders and women alike redefine success by creating lives and systems that don't just sustain achievement—but the people behind it.
WHEN WE’RE WELL, EVERYTHING WE TOUCH THRIVES!
Wondering if Sweat & Heal is right for you? Book a free discovery call to learn more!