Faith. Food. Fitness.

Eat More.
Exercise Less.
Lose Weight.

Start your journey to feeling your best – inside and out. Let’s take the first step together!

Meet Tami
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Meet Tami

From overwhelmed to empowered — Now it’s your turn

Hi, I’m Tami — a mom, former food-obsessed physique athlete, and founder of Fit on the Fly. After 25 years of battling extremes, I discovered that lasting health doesn’t come from perfection — it comes from balance.

I’m not a nutritionist or chef. I’m just busy, like you — and I’ve learned how to make healthy living simple, sustainable, and even fun!

Now, I help busy women and families ditch the overwhelm, love their food again, and feel amazing in their bodies — without dieting or deprivation.

Learn More About My Journey

Testimonials

Proof that it works

“Just finished week 1 and I’m DOWN 7 lbs.! I can't believe it! I am so thrilled. I have never been able to lose weight while not being hungry. Thank you so much Tami“

Debbie

“I have lost about 6 pounds since starting last Wednesday! Your program is the best thing I have ever done, and so easy to follow. Healthy eating (not a diet)!“

Patty

“I’m down 4…yes 4 pant sizes!! Love being an even number 10!! Love the lifestyle changes I have made and kept! Lovin’ life!!“

Veronica

“Since starting Tami's plan in April, I've lost 19.4 lbs. total. I love this plan because I don't feel like I'm depriving myself. I still get to eat yummy food! I love the extra helpful tips that you give us and not feeling like I have to kill myself exercising!“

Jenn

“As a long-distance runner, I have struggled with finding healthy ways to fuel my running addiction without overeating. This has been a huge eye opener for me! Thank you, Tami, for helping me get my diet back on track.“

Casey

“Wrapping up week 4 and I am down 10 pounds even. This plan is amazing! I only fit exercise in maybe 2 or 3 days/week and still lost. So happy I found you! I am telling my family and friends!”

Julie

“Thank you Tami for helping me feel the best I've felt in a long time! In these 4 weeks of the Muffin Top Shred, I've lost 10.4 pounds and 17.6 pounds since I met you in January!“

Penny

“I’m down 9 lbs! Thank you SO MUCH Tami! This is a plan I can stick to and it’s exactly what I needed! I used to compete in Figure so I 'know what to do' I just needed to be TOLD right now "Eat this, eat this and eat this!"“

Stacie

“So glad I did this lifestyle change! I’m super happy and had to share with anyone who might question this plan. It’s awesome and it works! I’m starting day four and down 4.2 pounds. I have lost 9 lbs total even with almost 3 weeks sick! Thank you, Tami for a great plan.“

Marie

“Week 3, day 1. Down 7.4 lbs and still going strong! My kids (5 and 3 years) have been very interested in my "healthy food". Tonight they have mini versions of my meal and they love it! And my five year old requested "regular milk because it's more healthy than chocolate"!“

Jennifer

Fit on the Fly Products
3 Day Weight Loss Reset

Reset, Refresh, Recharge

3–Day Weight Loss Reset

Kickstart your wellness journey with a simple 3-day reset designed to help you de-bloat, shed excess weight, and feel lighter — without starving.

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30 Dessert Oatmeal Recipes - Fit on the Fly Product

Guilt-Free Sweets You’ll Crave

30 Dessert Oatmeal Recipes

Indulge your sweet tooth the healthy way! Enjoy 30 delicious oatmeal dessert recipes that support your goals — with no refined sugar and no regrets.

Get the Recipes
Weight Loss Toolkit cover, coming soon.

New version coming soon

Weight Loss Toolkit

Stay consistent and motivated with menus, grocery lists, recipes, workouts – everything you need to build healthy habits and see real results

Frequently asked questions

Everything you might be asking

Not at all. Fit on the Fly is built on balance, not restriction. My programs focus on increasing protein and fiber—two nutrients that keep you full, energized, and burning fat—while still including carbs and healthy fats. All macronutrients have a place. It’s about fueling your body in a way that feels good and actually works.

Absolutely. These programs were designed for real life. Whether your days are packed, unpredictable, or constantly changing, the structure is flexible. You'll get simple tools and weekly guidance to help you stay on track—even when life feels like a lot.

Nope! You’ll get a mix of meal plans with simple recipes that include just a few ingredients. Whether you love being in the kitchen or need shortcuts to make it through the week, I’ll help you make healthy eating doable without spending hours cooking.

Yes! My workouts are short, effective, and designed to work with your space and schedule. Most can be done with just your body weight or a pair of dumbbells—at home, while traveling, or wherever you can squeeze in movement.

You’ll likely feel better in just a few days—more energy, less bloat, and better digestion. Everyone’s timeline is different, but when you stay consistent, physical results follow. My goal is to help you build real momentum without burnout.

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Grocery Bundle Today

Everything you need to stretch your grocery budget, reduce food waste, and enjoy healthy meals—starting now.

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Blog & resources

Wellness tips, recipes & tools from Tami

Move More Without the Gym: How Activities of Daily Living Boost Your Health

Activities of Daily Living for Weight Loss - Woman walking with pet
Let’s talk about a powerful, underrated tool for weight loss, heart health, and overall wellness—Activities of Daily Living (ADLs). These...

Simple 7-Day Meal Plan + Grocery List to Make Healthy Eating Easy

Colorful meal prep with drinks and snacks.
If you’ve been looking for a simple and realistic 7-day meal plan that doesn’t require fancy ingredients, hours in the...

Healthy Mexican-Inspired Meal Plan: 3 Easy Budget Meals from One Grocery Bag

Healthy mexican-inspired meal plan - Salsa Chicken Bowl With Brown Rice, Black Beans, Corn, And Fresh Toppings
Anyone who knows me knows how much I adore Mexican food. The bold flavors, the fresh ingredients, the endless ways...
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Contact me

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Tami Provost - Fit on the Fly - FAQs (1)