A Wellness Program You Will Love:

You’re overwhelmed and frustrated and just want to feel sexy in your own skin.

You feel discouraged from having tried so many failed diets — low carb, high carb, no-carb. Why is food so hard? Eating less and working out more does not work for you. You feel like you’ve tried everything, and you’re completely stuck.

You’re starting to notice your body’s hormonal changes, and you wonder if you should simply accept that this is the best it’s going to get — UGH!

" You’re ready to throw in the towel and just give in to feeling bloated, heavy, and exhausted — it’s just a part of getting older, so you may as well get used to it. "

The Burn Fat and Feast Lifestyle is Specifically Designed in Phases

Phase 1


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


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


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

For the first 7 weeks of the Burn Fat and Feast Weight Loss Fitness Program, 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 Personalized Support

The Burn Fat and Feast Nutrition & Fitness Program is different because you get me, a trained and certified nutrition and fitness professional to answer your questions every step of the way on your health and fitness journey.

Lifestyle Prep Week

You’ll get all the essentials to set you up for a lifetime of positive results. For your first week, you’ll join a live group kickoff video Q&A with Sarah along with daily training videos teaching you how to meal prep, grocery shop, and get your kitchen and everything ready for your workouts.

Daily Meal and Workout Plans

Wake up and know exactly what you’ll eat and how you’ll move your body that day. We take all the guesswork out of food and exercise so you can focus on getting stronger.

Community Support

From week 1, day 1, you get access to the supportive Burn Fat and Feast sisters. Your fellow BFF-Lifestylers are either starting with the first step just like you are, or are just a few weeks ahead of you and have been in your sneakers.

PDF Get Started Workbook

You’ll get a downloadable guide to help you get started, which also includes some guidelines on how to take before photos — you’ll be so glad you did to see your weight loss transformation! You’ll also get some simple and satisfying recipes and meal plans.

Wellness Journal

Track your workouts, meals, gratitude, daily and weekly intentions and evaluate each week of your journey inside this downloadable and printable PDF. Imagine how proud you’ll feel when you look back on your weight loss progress after a few months!

22 Workout Videos

Fast, fun, engaging, and challenging. With this Weight Loss Fitness Program, you’ll get 22 workouts that you can do at home and even on the go with very little equipment. You’ll likely be working out for less time than you’re used to — we get it in and get it done so you can get on with your day.

The workouts vary from barre, Pilates fusion, weight training, body weight strengthening, cardio circuits, lower and upper body workouts, kickboxing, plyometrics, HIIT (high-intensity, interval) training, agility, tabatas, cardio speed intervals, core, and full-body circuits.

Plain English Food Guides

You’ll get all the easy-to-understand information to take the guesswork out of eating.

  1. Healthy Eating Out and Fast Food Guide for when fast food is the only food
  2. BFF-Trusted Gluten and Dairy-Free Brand list
  3. Clean 15 and Dirty Dozen produce guide for smart organic eating
  4. On the Go Healthy Snack List with macros included

Meet Sarah Thomas

I am a 45 year old personal trainer, fitness instructor, nutrition coach, business mentor, wife, mom of three and the founder and CEO of Burn Fat and FEAST, a lifestyle program for women who feel stuck and frustrated with weight loss and overall well being. Burn Fat and FEAST provides a proven, step-by-step system that educates and empowers women to finally shed the excess weight, increase metabolism and stop the yo-yo dieting once and for all. At Burn Fat and FEAST we teach women to live life to the fullest by focusing on progress over perfection!


During my 25 years in the fitness and nutrition industry, I have seen women lose weight, learn how to exercise properly, gain confidence and transform their lives.

Read My Story

Pick the best plan for you

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
Cancel anytime, there’s no minimum requirement.

It doesn’t have to be this way.

There’s no one-size-fits-all lifestyle program.


And look at that butt!

Even better, you have an intimate community right beside you every step, lunge, and push-up of the way.You deserve to feel your best and live your life fully.

Go from overwhelmed and complicated to


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…

  • Are a woman who’s 30+

  • Have no time to mess around as a busy mom, partner, or friend, making complicated meals and following a tedious workout plan

  • Prefer to live a life outside of the gym

  • Value nutrition and fitness education and understanding the why behind the how

  • 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

I'm Ready!


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.

I created this program for women who feel stuck. Women who are frustrated with the conflicting information all around them and who want to break out of “food jail”. They are tired of traditional diets, counting calories and feeling defeated because they don’t have time to get to the gym.


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.

Every day is different in the Burn Fat and Feast program which is why it works for the long term. We focus on tracking our macros rather than tracking every calorie we put in our mouths. Regardless of the varied days, we always eat our macronutrients (protein, fat and carbs). We ensure our bodies get what it needs for optimum performance so lean protein in meats, carbohydrates in fruits, veggies and grains and healthy fats in nuts, avocado and oils are key.

No! I eat extremely well during my eating window. In fact, I consume more calories than most people on traditional diets, eating several meals a day. I typically eat around 2,000 calories a day. My diet is heavy in protein and healthy fats, so I am satiated after each of my meals. In addition, I cycle my carbs to correspond with my workouts, so my body is getting all of the macronutrients it needs at the right times. I personally love that this lifestyle allows me to have my favorite treats each week too. I don’t spend my days hungry, but I do have more energy than I’ve ever had in my life!

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:

Link: https://burnfatandfeast.com/success-stories/

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.

Macronutrients are the 3 things our bodies need to function optimally every day; they are protein, fats and carbohydrates.

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.

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