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You’re overwhelmed, frustrated and discouraged.

Through the Burn Fat and FEAST lifestyle, you heal your body from the inside out, follow our signature nutritional strategies including a FEAST day every week, complete short workouts, balance your hormones, increase your metabolism and have a sisterhood of support every day.

Go from overwhelmed and complicated to


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.

Your body adapts 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 in the IGNITE phase, means you are learning, growing and changing months and years to come.

13 Weeks + beyond

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This program is for you if you…

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Are a 30+

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Value nutrition and
fitness education and
understanding the ‘why’ of both

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Thrive inside an
intimate and
close-knit community

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Have no time to make
complicated meals or
workout an hour every day

Join the THOUSANDS of women who are thriving with the Burn Fat and FEAST lifestyle.

Your best life starts here



    with our weekly meal plans, recipes and grocery lists, planning is now easy and you're enjoying more food than ever.

    in the morning, slip into your workout clothes, and move your body. Even better, you’re working out way less than you used to — only 20 to 30 minutes, and you’re done and ready to conquer the day!

    of your health now because you’re learning easy-to-understand information about how and why you eat and move in a particular way and taking daily action.

    and you love what you see in the mirror — your clothes fit better, you’re leaner, stronger, and healthier.

5 Days to Burning
Fat and Increasing Energy


Free Week Of Meals

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.

Stepped on scale like we were supposed to after the first 6 weeks and I’m down 12.6 lbs. The first pic is day 1. I was miserable in my body and so inflamed. No dairy and gluten has made such a difference for me. I’ve had 4 cesareans and my stomach is my trouble area, but I’m definitely seeing a difference. Progress over perfection!

Gretchen W

This is member Ashley Riddle. The left is me towards the end of last year and the right is me at my son's 1st Birthday last weekend! I am down a total of 21.5 pounds and 17 inches since starting this program last November! This. Program. Works. I don’t have to starve myself and I can EAT and work out at home. I have bad days, but can alway get back on track! I wish I could talk everyone I know into signing up for BFF!

Ashley R

Hi ladies! I typically post in the membership group but thought I’d come on over here for a second. I keep seeing all these posts come through for the ladies that are finishing up phase 1. I’ve seen some discouragement/feelings of defeat at the end of phase 1. I just wanted to let you guys know that I saw the most change in my body during phase 2 and also since I’ve been in the membership phase. I have been doing BFF since April. I have not always followed the plan like I should, I’ve given myself A LOT of grace, and some days (or weeks) have been harder than others for me. ❤️ But, when I look at the before and after of my life then and now I see so much positivity, growth, and change. Stick with it, lean on your sisters and believe in yourself. This lifestyle works and it is life-changing!


Transformation Tuesday..check this out! This is Hillary Morris looking stunning after Phase 1. End of phase one results: down 9 lbs and 9.5 inches

Hillary M

Check this out Mamas. This just shows that BFF IS a Lifestyle. You can do this program in any stage of life. We are looking forward to Laura's next, post baby transformation.

Laura R

I’m down 8.6lbs and 8.875”. I wanted more but I’ll take this and keep working. I feel better and am craving better foods.

Amy H

So thankful for this program, my family support, and the amazing women here! I feel better than ever in my mid 60s.


Last day of Phase 2! This has been such an incredible journey, with no plans of giving up!

Kim A

The proof is in the photos!! I am seriously BLOWN AWAY!! Blown away that I made a commitment and stuck to it. Blown away with how much better I feel. Blown away with just the first 6 weeks of results!! Down 7️⃣ pounds and 9️⃣.5️⃣ inches!! Bring on the FUEL!!

Rhonda I

Phase one is done!!! 🎉🥳 Lost 7 pounds and 4 inches. I wish there was more change physically. But what you can’t see changed so much... energy level is better, stable mood, overall feeling much happier. I love this program. I’m excited to see the changes that will happen in Phase 2.


I am down a total of 20 lbs - 12 lost in phase 1 and 8 lost in phase 2. I love the number on the scale now but there is so much more! I love my confidence, I love that my body is strong and I love how much I have learned about myself and about my relationship with food and fitness. I went from running 4-5x a week and being so frustrated by not seeing results, to now maybe running once a week. Sarah’s workouts have totally changed my body, relieved my hip pain and helped me see past just running!

Katie G

I just finished week 6! (I am a week ahead because I was ready and jumped right in, my bad! 😏😋). I have worked hard and stuck to the workouts almost every morning. I have lost 5lbs and 4 inches. My short goal was to feel great for my spring break trip to California at the end of March. I am feeling good and ready! 👙 Finishing up phase 2! I lost 14lbs and 8 inches! I am down to weight before kids (kids are 6 & 7). I’m turning 43 in a week. Life is good! I love seeing this crazy transformation, and my friends are starting to notice. 💪🏼🥳 (Also a great way to get that affiliate perk!)

Sarah C

I cannot say enough about this amazing lifestyle! I've been living the BFF life for a year now. Just celebrated my 10th wedding anniversary and tried on my dress. It's TOO big! I've only lost 2 pounds on the scale, but I've lost MANY inches. If you're a slave to that scale, this will change your life.

Bethany V

I'm a mom of 3 kids and a full-time working teacher. I don't have a ton of time to prioritize myself every day. If that's you too, this program will be your best friend. I'm so glad I decided to put myself first.

Elizabeth H.

I started BFF right after my 46th birthday and I'm not walking into my 47th year feeling amazing!

Denise E.

I'm more energized in my day and feel great. Thankful for BFF!

Jen A.

I started BFF at my 44th birthday. I lost a TON of inches, but what I'm most excited about is the energy I have and a clear, easy wellness system to follow.

Jaime J.

Pounds and inches are gone and I'm ready to make this my new lifestyle in phase 3!

Leah T.

I have lived the BFF lifestyle for over 5 years now. I'm far from perfect and that's what I love about this lifestyle. It was meant to be done imperfectly! The friend I have made in the BFF community have become some of my best friends and biggest supporters.

Sherri I.

I didn't realize how fatigued I was until I started implementing the BFF principles. I'm 3 years in to this lifestyle now and can't imagine it not being a part of me!

Karen A.

I'm in total shock at my progress so far. I've never found a system that works quite like BFF. Can't wait to continue this lifestyle for years to come!

Kim A.

I'm a full-time working mom who has always struggled with weight. What I love about BFF is the flexibility with nutrition and fitness and the amazing support in the community from ladies I now call my friends.

Mary H.

As I’m finishing up Phase 1 and moving into Phase 2 thought I would post my 6 week progress! I've lost 7.6 pounds & 11.5 inches total 🥳 & this is with me taking Week 5 off. I have learned so much from week 1 to now. It’s not about how fast you lose the weight it’s about progress over perfection. I am an A type of person (perfectionist) so failing myself week 5, I was beating myself up about it but all that matters is that I came back where I left off. Everyone has their moments & nobody is perfect. NEVER GIVE UP ON YOURSELF 💪🏼

Sarah J.

Finished up phase 2 (13 weeks down) and over 13 pounds lost. I have SO much energy! Looking forward to phase 3.

Lindsay F.

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