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

Our 4-Week Hormone Reset Program is designed specifically for women over 40 who are struggling with weight gain, low energy, brain fog and hormonal imbalances. 

This program helps you naturally reset your hormones, boost your metabolism, and regain control of your body. With simple nutrition guidelines, flexible workouts, and live coaching, you'll build sustainable habits for lasting fat loss and renewed energy. 

Get ready to feel your best and take control of your health!

BFF 4 Week Hormone Reset

In this 5 day FREE trial of BFF, you will learn some of the basic foundations, research and philosophy around the Burn Fat & FEAST lifestyle. Try out some workouts, learn through educational trainings and test out a meal plan all in our 5 days together. 

5 Day FREE Trial

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BFF Testing Product

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

Welcome: The Birth of BFF and Our Signature 3 Phases

BFF Basics and App Tutorial

The BFF Meal Plan and Prepping Tips for Success: Eat Like You Love Yourself

Nutrition Parameters

BFF Workouts WHAT TO EXPECT IN YOUR BFF WORKOUTS

PLAN YOUR WORKOUTS: 4 STRATEGIES FOR SUCCESS

Prep Week Lower Body

Prep Week Cardio

Reverse Dieting

The Importance of NEAT Movement

Prep Week Full Body

THE BFF MINDEST AND YOUR WHY

The 10 Principles of the BFF Accountability and Support System

AM Fast Low Carb

What to expect in Phase 2: FUEL, Week 3

Training Fasted vs. Fed

Agility Drills

Beginner Agility Drills

Regular Macro

Shoulders, Chest & Back, Oh My

Beginner Shoulders, Chest & Back, Oh My

Core

Beginner Core

Fueling Your Mind: 10 Strategies for Maintaining A High Level of Mental Energy

Lower Body Blast 

Beginner Lower Body Blast 

Muscle Up

Beginner Muscle Up

Top 7 Hormone Shifts, Signs of Hormone Imbalance and Action Steps

Feast Day

Legs And Booty

Beginner Legs And Booty

Low Carb

Morning Mobility

What to expect in Phase 2: FUEL, Week 4

Supplements: Where do you begin?

A Timeline of Your Changing Body

Emotional Eating Triggers and Solutions

What to expect in Phase 2: FUEL, Week 5

The Power of Developing Resiliency and Tenacity Skills

Hiit

Beginner Hiit

Unilateral Upper Body

Beginner Unilateral Upper Body

360 Core

Beginner 360 Core

Fat Triggers: Why You are Retaining Weight

Strong Legs

Beginner Strong Legs

Build Up And Break Down 

Beginner Build Up And Break Down 

The Future of Your FEAST DAYS: Should you FEAST every week?

Unilateral Lower Body

Beginner Unilateral Lower Body

Vinyasa Yoga Flow

What to expect in Phase 2: FUEL, Week 6

Daily Habits of Successful BFF Members:

Next Level Champion Mindset

Long Fast Low Carb

Burn Fat & FEAST Transition to Phase 3

Phase 1: What to Expect Week 1

Carb Cycling Basics 

Upper Circuit  

Core And More 

Beginner Upper Circuit 

Beginner Core And More

Lower Circuit

Beginner Lower Body Circuit

The Comfort Zone and Limiting Beliefs: Why You Feel Stuck

Beginner Cardio Circuit

CARDIO CIRCUIT 2.0

You Strengthen You

Beginner You Strengthen You

FEAST DAY Basics

Lower Body Stop And Go

Beginner Lower Body Stop And Go

Bff Full Body Stretch

Gut Health: Symptoms and Healing for Gut Inflammation/Leaky Gut

What to expect in Phase 1: HEAL, Week 2 

The BFF Destress Protocol

Cardio Circuit

Health Benefits of Resting and Unplugging

BFF FULL BODY STRETCH

What to Expect in Phase 1: HEAL, Week 3

Food Association: Retraining Your Brain

You Have The Upper Power

Beginner You Have The Upper Power

Hard Core

Beginner Hard Core

Lower Intensifier

Beginner Lower Intensifier

Inflammatory Foods to Avoid

Cardio Intensifier

Beginner Cardio Intensifier

Full Body Burn

Beginner Full Body Burn

Food Choices: What to Do When Temptation Strikes

You Have The Lower Power

Beginner You Have The Lower Power

Yoga For Strength And Flexibility

What to expect in Phase 1: HEAL, Week 4

The BFF Follow Through Formula

EPOC

Natural Ways to Reset the Metabolism and Balance Hormones

What to expect in Phase 1: HEAL, Week 5

WEEK 2: The Power of Self-Talk

Beginner Upper Body

Upper Body

Beginner Pilates Core

Pilates Core

Leg Burnout

Beginner Leg Burnout

Ultimate Hydration

Kickboxing

Beginner Kickboxing 

Upper And Lower Body Burn

Beginner Upper And Lower Body Burn

The Scale is a Liar

Lower Strong

Beginner Lower Strong

Flex And Flow

Mindset Growth and Revisiting Your Why

What to expect in Phase 1: HEAL, Week 6

Trusting the Process

BEGINNER UPPER AND LOWER BODY BURN

What to Expect in Phase 2 with Long Term Benefits

What to Expect in Phase 2: FUEL, Week 1

Intermittent Fasting Basics

Cardio Drills

Beginner Cardio Drills

Upper Body Ssd

Beginner Upper Body Ssd

Beginner Abs

Health Benefits of Intermittent Fasting

Lower Body

Beginner Lower Body

Compound Strength

Beginner Compound Strength

8 Tips for Fasting Success

Step It Up Lower Body

Beginner Step It Up Lower Body 

Pilates/Yoga Fusion

Beginner Pilates/Yoga Fusion

What to expect in Phase 2: FUEL, Week 2

How Sugar Affects Your Body

10 Metabolism Boosting Foods

BFF Phase 1 & 2 Schedule

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BFF Phase 1 & 2 Schedule

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