Fast Forward

To Fit


Fast Forward to Fit


Eliminate the ridged, all-or-nothing mindset that once controlled you, and replace it with one that celebrates life’s small wins to let you grow. We truly believe when you fall in love with the process, the results will come.


Progressive, varied workouts focused on function and balance as well as strength and endurance utilizing the latest technologies and innovations.


Easy intermittent fasting combined with timed eating of whole foods that balance macronutrients. No depravation, cleansing or calorie counting.


Importance of letting muscles heal and adapt through sleep, yoga and stretching.

Support & Accountability

Daily opportunity to connect with expert coaches and online community members to gain support, guidance and accountability.
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The Story of F3 on the Fly

Over the last six years we’ve built a fitness community in a small gym in Indianapolis called F3 /// Fit Flex Fly. We’ve impacted lots of lives and feel lucky to have witnessed hundreds of transformations… not only were bodies changed, but more importantly mindsets were changed. The word spread and we began to receive emails, phone calls and messages all asking the same thing… When are you coming to our city? Of course, we were flattered by the requests, but it seemed like there had to be an easier way to reach people.

What if we could create an online program using the same tools we use in Indy to help people take charge of their health and love their life? And so, our online F3 on the Fly 90 day program was born.

We strongly believe in moving your body and eating to feel energized every day as well as staying hydrated and getting enough sleep. It’s that simple. We don’t adhere to one training style or piece of equipment. We purposely mix it up. By keeping the workouts interesting, fun, and varied, we make daily exercise an easy lifestyle choice. We also believe in giving people flexibility with their nutrition. We have had huge success with Intermittent Fasting, which simply means eating nutrient dense food in any eight-hour window of time you choose. No juice cleanses, no eliminating food groups and no calorie counting.

Is this sounding too good true?  Trust us, it sounds simple because it is simple. Once you understand, commit and fall in love with the process, the results will come. Focus on you for the next 90 days. You’re going to move better, feel better, sleep better and be better. When you feel like you’re in the driver’s seat of your life, everything changes. We can’t wait to celebrate the new you!

1 prep week and 3 Thirty Day Segments

How it Works:

You will receive an email every Sunday with information about your week ahead. Including new workout links in our YouTube Channel for you to follow, New Recipes, Nutritional Plan, Dates and Times we will be doing LIVE workouts together, and lots more!

Phase 1 – is anti inflammatory and our movement phase. We’re cleaning out the garbage (processed, pre-packaged foods) and introducing our bodies to moving. A new way of thinking and a new way of life and we are doing it together!  

Phase 2 is mastering Intermittent Fasting and introducing heart rate training focused workouts. We will kick up the workouts and start nailing the intermittent fasting portion of our nutritional plan.

Phase 3 is when we dial things in.  After 2 months of moving your body and fueling it with good nutrients your body will be ready to move like never before. We will be asking more from you on the workouts as well as maintaining a clean, protein filled diet to keep up with your caloric expenditure during 2 a days!