Burn Fat & FEAST

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Library

BFF Meals

Sedentary: No exercise and have a desk job

Exercise multiple times a day or have a physically challenging job

Working days

Working hours

Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Educational

Educational Trainings

Nutrition

Downloads

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Workouts

Burn Fat and Feast

I am a 46 year old personal trainer, fitness instructor, nutrition coach, business mentor, wife, mom of three and the founder and CEO of Burn Fat and FEAST. BFF is 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  through menopause and beyond by focusing on progress over perfection!

During my 27 years in the fitness and nutrition industry, I have seen women lose weight, learn how to exercise properly, gain confidence and transform their lives. Fitness became my first love after dealing with childhood obesity and then teenage anorexia. My love for fitness quickly turned into over-exercising and undereating as a young adult. In my early 30s, after experiencing weight gain and fatigue from the “eat less, move more” approach, I set out on a mission to create a comprehensive wellness plan for myself to feel better and look just as good. After 12 weeks on this new plan, I dropped 10 pounds and 10 inches. Shortly after, a handful of my training clients saw similar results. Burn Fat and FEAST was born from these early success stories and has now touched thousands of womens’ lives across the country. 

I am passionate about teaching positive mindset, food freedom, metabolism adaptation, hormone balance and fat loss to women in their 30s and beyond. I implement our BFF signature 3, 4, 5 approach for long term, sustainable fat loss. This approach gives my clients results without feeling deprived or getting stuck in a plateau. I’ve been featured in TV and magazine publications such as Nashville's Talk of the Town, Franklin Lifestyle, The Tennessean, Nashville Voyager as well as on Podcasts and as a keynote speaker for national wellness and educational conferences across the country. 

The BFF lifestyle empowers women to take ownership of their wellness and change the trajectory of obesity and disease by providing a roadmap to sustainable success and a support system every step of the way! 
Burn Fat and FEAST is a lifestyle, not a weight loss program. It empowers women to enrich their lives beyond wellness and build strength and confidence for years to come.


Sarah Thomas

Welcome to Burn Fat & FEAST

Your monthly BFF payment for phase 1 and 2 (your first 3 months).

BFF Phase 1 & 2

Sugar creeps in your diet daily whether you eat healthy or not. Spend 21 days with us as we limit added sugar and learn how sugar affects every part of us inside and out. 

Let’s detox from sugar, feel amazing and learn how to how fuel for energy in 21 days.

21 Day Sugar Strike

This 10 day detox will help you eliminate toxins, sleep better, feel more energized and become more in tune to foods that your body may be sensitive to. 

10 Day Total Mind and Body Detox

Transform your family's dining experience with our comprehensive meal plan subscription! 

Each week, you'll receive:

Delicious Weekly Meal Plans: Thoughtfully curated meals that cater to all tastes and dietary preferences, ensuring everyone in the family is satisfied.

Convenient Grocery Lists: Simplify your shopping with organized grocery lists that save you time and stress.

Balanced Nutrition: Enjoy meals designed to provide balanced nutrition, supporting your family's health and well-being.

Make mealtime a breeze and nourish your loved ones with ease. Subscribe now to experience the joy of hassle-free, healthy eating!

Your 4 week meal plan to use during the Hormone Reset to maximize your healing and results. 

BFF Hormone Reset Meal Plan

AM Fast Low Carb

Welcome to June 2025

Regular Macro

BEGINNER BOULDER SHOULDERS AND MORE

Boulder Shoulders And More

BEGINNER STRONG CORE

Strong Core

Beginner Eccentric Burn

Eccentric Burn

BEGINNER BOOTY BURNOUT

Booty Burnout

Beginner 360 Core

360 Core

Low Carb

Beginner Cardio Intensifier

Cardio Intensifier

Long Fast Regular Macro

BEGINNER UPPER POWER

Upper Power

BEGINNER CORE CHISEL

Core Chisel

Feast Day

Beginner Step It Up Lower Body 

Step It Up Lower Body

The Importance of NEAT

The 10 Minute Reset: How Walking after Meals is Game-Changing for Perimenopause

BEGINNER PUSH PULL DROP SET

Push Pull Drop Set

Beginner Core

Core

Beginner Unilateral Full Body

Unilateral Full Body

Beginner Lower Body Strength 

Lower Body Strength 

Beginner Core Fire

Core Fire

Beginner Hiit 2.0

Hiit 2.0

BEGINNER BIS, TRIS AND SHOULDERS

Bis Tris And Shoulders

BEGINNER BANDED SLIDING CORE

Banded Sliding Core

Beginner Leg Burnout

Leg Burnout

The Power of OVER 10,000 Steps: Why It Matters for Perimenopausal Women

The BFF Life Vacation Style

Phase 3: June 2025

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Phase 3: June 2025

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