You’re completely over feeling sick and tired — all the time
A Wellness Lifestyle You Will Love:
The Burn Fat and Feast Lifestyle is Specifically Designed in Phases
Phase 1
HEAL
Heal your body from the inside out.
You’ll cultivate a whole new mindset and heal your gut to set you up for success.
You’ll gain strength and energy through proper nutrition, and learn how to fuel your body at the right times throughout your day.
After your first 7 weeks, you’ll have more control over your food, will be noticeably stronger.
7 Weeks
Phase 2
FUEL
Turn up the heat!
Once your body begins to heal, you’ll fuel it for a healthy lifestyle. You’ll fire up your fat loss and feel more energy during your day.
You are well on your way to creating your new lifestyle. You’re stronger, more flexible, leaner, sleeping better, less bloated, happier, and are walking around like a confident woman.
6 Weeks
Phase 3
IGNITE
A lifetime of living your best life.
Our bodies adapt quickly, which means You need constant change.
You’ll get continued results when you keep your body guessing. Buh-bye plateaus, hello new goal after new goal! Our signature 3,4,5 seasonal approach (Lean, Strong and Lifelong) in the Ignite phase, means you are learning, growing and changing months and years to come.
13 Weeks + beyond
Here’s what you get:
Phase 1: HEAL
In your first 7 weeks of the Burn Fat & FEAST lifestyle, you’ll create new healthy habits as you build your strength, flexibility, and a stronger mind! With a focus on gut health, these new routines will help heal your body from the inside out.
One-on-One Support
Burn Fat & FEAST is unique. Upon registering, you are assigned a mentor/coach to walk you through every phase of your journey. She will be there as much as you need to support you and answer questions. You will never be alone living the BFF lifestyle.
Prep Week
With BFF, you will wake up and know exactly how to eat and how to move your body with our nutrition and workout calendar. We take the guesswork out of food and exercise, so you can focus on getting stronger.
Daily Meal Plans
To simplify your life even further, you are given NEW meal plans with recipes and grocery lists every week. You are not required to eat anything on the BFF meal plan for success, but they will ease the stress of “what’s for dinner” for sure.
Daily Workouts
The BFF workout philosophy is fast, fun, engaging and challenging. We utilize 20-30 minute workouts tailored to what women need. Whether you’re at home, the gym or on vacation, the BFF workouts are adaptable to busy lives with little to no equipment. The variety of workouts in BFF will keep your body challenged whether you’re an athlete or beginner. We have beginner workout options if you are just getting started. All your workouts are ready On-Demand with BONUS opportunities to workout LIVE with other members every week.
Community Connection and Support
From day 1, you get access to our BFF sisterhood of supportive women inside our private community within our website and app. You will be immediately surrounded by others starting this lifestyle beside you as well as seasoned members.
Educational Training Videos
In Phase 1: HEAL, you will watch daily educational videos on mindset and gut health as your focus is on HEALing your body from the inside out and building a strong foundation for Phase 2. With over 35 educational videos in Phase 1 alone, you will be equipped with the knowledge to move into the FUEL phase.
Downloads and Bonus Trainings
You will enjoy various downloadable documents such as a get started workbook, a new member cheat sheet, wellness journal, meal plan calendar, workout calendar and other helpful downloads to make this new lifestyle as simple and doable as possible.
24 Hour Access
We know your life is non-stop, so at BFF we make accessing your content easy. You have 24 hour login access to everything from a desktop or within our app. You have access to Phase 1 and any updates for as long as you’re a member.
PHASE 2: FUEL
You’ve just rocked the foundational 7-weeks in this wellness lifestyle, and now you get additional fitness workouts, educational videos and even more ways to nutritionally integrate the Burn Fat and Feast Lifestyle.
One-on-One Support
In Phase 2: FUEL, your mentor/coach continues to walk beside you as you make this transition in your wellness journey.
Nutrition and Workout Schedule
Phase 2 nutrition and workout schedule is brand new! You will see changes in workouts as well as your nutrition plan to FUEL your body for massive changes inside and out.
Daily Meal Plans
BRAND NEW meal plans with recipes and grocery lists are implemented in Phase 2 to match this phase in your journey nutritionally. You are not required to eat anything on the BFF meal plan for success, but they will ease the stress of “what’s for dinner” for sure.
Daily Workouts
You now see how truly effective our 20-30 minute workouts can be and in Phase 2, you get to experience ALL NEW workouts. Similar to Phase 1, Phase 2 workouts are adaptable no matter where life takes you with beginner options as well. All your workouts are ready On-Demand with BONUS opportunities to workout LIVE with other members every week.
Community Connection and Support
The valuable community connection only gets better in Phase 2. As you begin to develop relationships inside our community, you will gain friends and cheerleaders for life!
Educational Training Videos
In Phase 2: FUEL, you will watch daily educational videos on hormones, metabolism, energy levels, time management, plateaus, holidays and more as your focus is on FUELing your body for massive changes inside and out. With over 30 educational videos in Phase 2 alone, you will be equipped with the knowledge to move into the IGNITE phase.
Downloads and Bonus Trainings
You will enjoy various additional downloadable documents in this phase such as Phase 2 workbook, meal plan calendar, workout calendar and other helpful downloads to make this phase a seamless transition.
24 Hour Access
We know your life is non-stop, so at BFF we make accessing your content easy. You continue to have 24 hour login access to everything from a desktop or within our app. You have access to Phase 1 and 2 and any updates for as long as you’re a member.
Buh-Bye Plateaus
You learn different nutritional strategies in Phase 2 through intermittent fasting and carb cycling as well as education on plateaus, vacations and holidays to keep your body guessing and out of those ruts! You are now well on your way to turning these healthy new habits into a lifestyle.
Phase 3: IGNITE
All the incredible features in phase 1 and 2, plus:
Educational Training Videos
You will get a deep dive into wellness topics you learned about in phase 1 and 2 as well as hear from guest experts in the wellness field inside your Phase 3 membership.
Weekly Mini Challenges
These weekly challenges are meant to be quick wins you can incorporate in your life easily without adding more to your plate. Building on these weekly challenges creates a compound effect for better overall health from the inside out.
Special Situations
Access to additional educational trainings such as menopause, injuries, illness, vegan lifestyle, training for a race, adrenal fatigue and others added regularly, will always keep you learning and growing during your journey..
Express Shred
Express Shred is a program created by BFF founder, Sarah B Thomas. This program was created for the times during the year when you feel like you need a kickstart. It’s perfect before and/or after the holidays and vacations. In phase 3, you have full access to the Shred program.
Video Library
Whether you are looking to swap out a workout for an upcoming vacation or due to an injury or if you want to revisit an educational training on any topic, the comprehensive BFF video library fills this need. You can search for a keyword, filter through categories such as metabolism, no equipment workouts, beginner cardio, band workouts, etc. to find exactly what you need.
Recipe Library
Similar to the video library, the recipe library fills the need to find previous meals or recipes your family loved from the BFF meal plan. The recipe library is searchable by keyword as well as filters such as low carb breakfasts, regular macro instant pot, soups, and many more.
VIP Discounts
As a Phase 3 member, you have access to discounts on products and services BFF offers throughout the year. We love our members! .
Burn Fat & Feast Program - Monthly
$107 per month for first 3 months, then $62 a month
Burn Fat & Feast Program – Best Value
$297 paid in full for 3 months, then $62 a month
Bye-Bye frustration and overwhelm lifestyle program.
Go from overwhelmed and complicated to
STRONG AND SUCCESSFUL
Even if you’ve tried every diet, 12-week program, and 3-step plan promising fast and lasting results, The Burn Fat and Feast Lifestyle is for you.
Women who are the most successful and continue the momentum make it a lifestyle — and the best way to do this is with a sisterhood and ongoing education.
If you…
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Are a woman who’s 30+
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Have no time to mess around as a busy mom, partner, or friend, making complicated meals and following a tedious workout plan
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Prefer to live a life outside of the gym
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Value nutrition and fitness education and understanding the why behind the how
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Thrive inside an intimate and close-knit community
Don’t Wait Any Longer to Look and Feel Your Best!
Join our sisters supporting you every step of the way
FAQ
Burn Fat and Feast program as a comprehensive lifestyle plan. It is essential to include every piece of the wellness puzzle to ensure success over the long haul. That’s why we dive deep into nutrition, fitness, accountability, and confidence during the program. You will learn how to pair your workout each day to how you eat. This is often overlooked in our society, but it is KEY to a sustainable lifestyle.
With that said, clients who continue with their favorite gym workouts and have success in the program and many do a combination of BFF workouts and gym based. We do recommend tweaking your schedule to fit our nutrition days. You will be given over 20 different workouts just in the first few weeks in BFF (and THOUSANDS once you are in phase 3) that can be done anywhere you choose! We challenge you to take an honest look at your current routine. If it was working well, you most likely wouldn’t be considering joining us.
Yes! We may modify your calorie intake and make some small changes on fasting days. The important thing to remember here is to fuel your body appropriately and keep an eye on your milk supply. I monitor my nursing mamas very close during the program.
No! During the program we will talk about some supplements such as bone broth, BCAAs, collagen and probiotics; however, you are not required to purchase anything. Our discussions are simply for educational purposes for you.
You do not have to be actively working out to register for Burn Fat and Feast; however, it was meant for women who have less than 80 pounds to lose.
No! I walk you through the process step by step. Each day and each week, you will learn something new. I not only tell you what to do and what to eat, but tell you the why behind it. Learning to count macros takes a bit of practice, but after a week or two, this kind of lifestyle will become second nature. In fact, this type of lifestyle allows for flexibility and helps you feel in control of the foods you are eating.
I promise you, this way of living is not as scary as it sounds! It has truly revolutionized my life, and the lives of hundreds of my clients. You can read more about their testimonials and success here:
No worries! There’s no math involved. You will simply enter your food in an app and the app will calculate everything for you. I will teach you how to change your macros during the program.
No! In fact, we consume more calories than most people on traditional diets, eating several meals a day. We typically eat around 2,000 calories a day. Our diet is heavy in protein and healthy fats, so you are satiated after each meal. In addition, we cycle our carbs to correspond with workouts, so our body is getting all of the macronutrients it needs at the right times. Our members love that this lifestyle allows them to have their favorite treats each week too. We spend our days feeling satisfied while having more energy than ever!
Yes! We have many nurses and medical professionals in our community who live this lifestyle with success.
Yes! In fact, we encourage our members to eat gluten and dairy free as much as possible to promote healthy guts and microbiomes.
Yes. We promote all whole food eating and honor your lifestyle choices. You get to decide what foods you eat in BFF!
Carb cycling is a plan where you eat more carbohydrates some days and a few other days. We utilize this as well as intermittent fasting and pair the type of macro day we are eating with the type of workout we are completing for maximum fat loss.
No! Intermittent fasting is a great way to heal your body from the inside and it has many health benefits; however, as a woman, fasting every day can be counterproductive for cortisol (your stress hormone) regulation. We implement IF in BFF differently depending on the phase you are in.
No! The BFF meal plan is full of AMAZING meals and recipes the entire family will enjoy.
No. Life is always throwing us a curveball and there are always holidays, vacations, and celebrations around the corner. Our philosophy is there’s no better time to start than now! Your future healthier self will not regret it. Our lifestyle is flexible. We give tips for vacations and holidays so you can adjust the BFF life to fit as you need while coming home feeling refreshed!
You can cancel anytime after your initial 12 week contract. If you decide after that this lifestyle isn’t for you, there’s a no-hassle cancel policy.
We offer refunds within the first 14 days of initial registration. After that, you can cancel your membership anytime after the initial 3 month contract.
If you’re a woman who’s feeling frustrated with all the conflicting information and want to break out of “food jail,” are tired of traditional diets, counting calories, and feeling defeated because you don’t have time to get to the gym — then YES! This lifestyle is for you!
If you’re 30+, have less than 100 pounds to lose, this lifestyle is also for you. Even if it’s been years since you’ve done a push-up, this lifestyle can work for you.
Most women who follow this lifestyle program lose, on average 10 pounds, and 10-15 inches. Everyone is different so there are no guarantees when it comes to dropping pounds and inches. Regardless of what the scale says, you’ll feel like a new woman with a new outlook on food, have more confidence, and a lifestyle you can easily sustain.
When you join our sisterhood, you are immediately assigned a Mentor to walk you step-by-step through the journey. You will also be connected to our entire BFF community of women who are in various stages of their journey for support. If at any time you need more support, you have the option to book a private one-on-one strategy call with Sarah or a BFF team member at a special BFF-Lifestyler rate.
10 Day mind and body detox
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10 Day mind and body detox
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10 Day mind and body detox
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Podcast
