Learn How To Eat Healthy,
Exercise Properly & Stay Focused

  • Weekly Execution Plans will train your most important muscle, the mind, in addition to providing complete step-by-step workout and meal plan guides.
  • Learn how to fuel your body with tasty, nutrient-rich healthy foods that reduce overall body fat and build lean muscle.
  • Overcome gym intimidation using our workout program complete with videos & built-in weight trackers to monitor progress and prevent injury.
  • Understand the science behind how your body builds muscle. You'll finally understand the meaning of words like catabolic, anabolic and macros.
  • Figure out why you've been feeling drained and unmotivated, then use our scientifically proven steps to make stress your friend.

Forget Fad Diets, Pills, Powders, Quick Fixes.
Our System Works.


Our Course is Packed With Easy to Follow
Modules Backed by Real Science & Research.

Globally, there are more than 1 billion overweight adults. In the United States, 2 out of 3 Americans over age 20 are overweight and nearly 1 out of 3 are obese.

The current system for weight loss & fitness is broken, and as a result we’re suffering from more emotional and physical issues than ever before.

But it doesn’t have to be that way.

  • You don’t have to stress about how hard your next attempt to lose weight will be.
  • You don’t have to live in fear of going “off-diet” and gaining back all the weight.
  • You don’t have to be afraid of lifting weights because you aren’t sure if you’re doing it right.

Imagine a life in which you NEVER dieted, but still looked great in a bikini 365 days of the year. A life in which you enjoyed physical exercise and felt strong enough to lift anything on your own.

Imagine a life in which radiated confidence throughout your day because you looked as good as you felt.

Well guess what? No ordinary weight loss program is going to get you there.

All programs are flawed because they tell you what to do, but they never take the time to TEACH you why you’re doing certain things.

The BiteSized Body Lab is something totally different.

It’s not a program or fad diet - but the first ever intelligently designed online course covering nutrition, fitness, mindset and a whole lot more.

Think about this… We go to school to learn to write, read, and solve math problems.

Then college to learn a profession or trade school to learn a craft, but for some reason we never take the time to LEARN how to eat healthy and exercise properly.

We’ve never been educated on what it means to eat healthy, or shown how to create an exercise routine to prevent injury or boredom. We've never been told why stress and emotional eating can prevent you from getting results.

Stop looking for quick-fixes
to a larger problem.

And that’s why the BiteSized Body Lab was created – because in order to lead yourself to success you must have the KNOWLEDGE needed to make the right choices.

This program isn’t for someone who wants a quick fix, it’s for those women who want to be able to create their own workout routines, eat healthy regardless of where they’re at, and overcome the challenges of real life.

The single most impactful action you can take right now is to start this course.

Join our community of strong, confident women. Find the motivation (or as you’ll learn the discipline) you need to accomplish your goals and stay successful for years to come.


Stop Following
The Latest Fad and start to LEAD Yourself.

When I was working on my doctorate of pharmacy degree, I initially gained 20 pounds during my freshman year of college.

I tried to lose the weight for months without any success. I bought programs, purchased meal plans, tried challenges… and nothing worked.

Why? Because I was blindly following other people’s plans.

To get to your goals you must lead yourself. You must LEARN WHY some habits get you closer to your goals and others keep you stuck in your old body.

And that’s why the BiteSized Body Lab was created – because in order to lead yourself to success you must have the KNOWLEDGE needed to make the right choices.

Once I learned how the body works, how muscles grow, how fat loss happens, and what foods and workouts get you these specific results – then I succeeded.

I lost the weight. I got some abs. And I’ve never looked back.

A Smarter Way to Create
the Body Of Your Dreams!

If you want to finally look in the mirror with confidence, you need to put an end to the trial and error, guesswork, and frustration and find a workout and nutrition plan that:

Is easy to stick with so you can get real, sustainable results...

Guides you through every single workout to overcome gymintimidation and prevent injury

Incorporates foods you love to eat based on your dietary preferences

Teaches you how to deal with the stress and uncertainties of life in the healthiest way possible...

But where could you possibly find something like that without spending a fortune on a personal trainer and nutritionist?

Believe it or not, the BiteSized Body Lab is the key to success. It's right at your fingertips – and it's a lot easier to access than you might think.

Let me ask you

What If You Knew How To Design Workouts,
Meal Prep and Stay motivated?

What if you never had to waste time or money on another yo-yo diet, or eat chicken breast and rice for every single meal?

What if you had access to a year of workouts complete with instructional videos and progress trackers, as well as over 150 modules (and growing) learning modules to educate yourself?

You'd finally have a peace of mind and sense of relief that you are making progress. You'd be encouraged by your results week after week after week.

  • You'd feel empowered knowing you have the ability to sculpt you body and regain your confidence.
  • You'd feel excited knowing you get to keep eating the foods you love while shedding fat and getting fit.
  • You'd feel energized fueling your body with all the right nutrients to give you long-lasting energy to get through your busy days.

You'd feel confident

BBL will get you real results and have heads turning at the beach!

Sound too good to be true? Frankly, I'd be a little skeptical too.

Before you dismiss this opportunity to create the body you want, though, let me tell you a little bit about myself.

Hey there! I'm Alyse Scaffidi,

Founder of BiteSizedFitness. And I Guarantee Results!

I wanted to give you a little back story on how this whole course came about.

See when I first wanted to lose weight, I was in the same position you’re in now.

I wanted to get fit and get strong, but I just didn’t know how to do it.

So I was at this place in life where I kept jumping from one diet or program or challenge to the next and I never got results, and I was really frustrated, like really really frustrated and demotivated.

And I remember I was sitting in my dorm room looking in the mirror, almost in tears have you, and I thought enough is enough.

And I got this lightbulb idea where all of a sudden I realized I needed to actually LEARN how to eat healthy and exercise properly and NOT just blindly follow other people’s advice.

And that “ah-ha moment” eventually became the model for the BiteSized Body Lab, which is really my ecourse for transforming you into a smart, savvy, healthy, motivated, strong fit chick.

But don’t just take my word for it, here are some women who have changed their lives with BiteSized Body Lab...

We've Helped Hundreds of
Thousands of Women

Around the World Reach Their Fitness Goals. Are You Next?


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Take A Look At My


If you want to lose weight, get fit and regain your confidence... you're not alone!

I lost all my confidence after gaining weight in pharmacy school.

I tried multiple fad diets and workout challenges, but nothing worked.

I started to realize that science & knowledge is the answer, and I haven't looked back since.

This course was created for people who want to learn how to be fit based on proven, science-backed research!

See for Yourself How Easy Our
Workouts Are To Navigate...

  • Our workout program will help you overcome gymtimidation by teaching you exactly what exercises to do for certain muscle group, as well as explaining how to complete those exercises with proper form.
  • Because you already have your entire workout routine designed for you, you won’t have to feel self-conscious about walking around aimlessly from one exercise to the next.
  • Instead, you’ll know exactly what to do when you get to the gym and you’ll be able to efficiently complete your workout without hesitation.

Easily Build Your Own Custom Meal Plan

No more bouncing from diet to diet, frustrating guesswork, or trial and error.

No more worrying about what to eat when you're traveling, out at a restaurant, or away on vacation.

Unlike other programs that require you to eat the same foods each day, which only works for a week or two, before you get burned out and binge, our meal plan allows for countless combinations of foods each day.

By using a formula for eating healthy, I’ve put you in a position to succeed long term!

With BBL, you can build a meal plan around any diet, including:

  • Weight Loss
  • Low Carb
  • Muscle Building
  • Food Allergies
  • Gluten Free
  • Family-Friendly
  • Paleo
  • Vegetarian

Personalized Email Support. Weekly Facebook Live Meetings & Private Community.


We are passionate about helping you achieve your goals. Not only will you get custom workouts, meal plans, and a 150+ module ecourse, you will also enjoy ongoing access to me via email and our weekly Facebook live chats. The last thing we want is for you to flounder on your own and give up out of sheer frustration simply because you don't have all the right information you need to succeed.

If you have any questions at all, you'll be able to email us at any time for the answers you need (and we'll actually respond)!

Here's Exactly What You Get with the
BiteSized Body Lab

Course Outline

Week 1 Curriculum
  • Workout Program Essentials
  • Training Program Adjustments
  • At-Home Workout Options
  • How Much Weight Should I Lift?
  • Weekly Cardio Requirements
  • Complete This Stretching Routine
  • Your Gym Bag Cheat Sheet
  • Calories In Calories Out
  • What are Macros?
  • What, When, and How Much to Eat
  • Ultimate Healthy Grocery List
  • The Importance of Staying Hydrated
  • Spectacular Seasonings & Sauces
  • Top 10 Guidelines for a Healthy Diet
  • Success Starts with Small Wins
  • Create Smarter Goals
  • Do Not Weigh Yourself Every Day
  • How to Monitor Progress
  • Remember it's Not a Race
  • Treat Yourself to a Healthy Dessert
Week 2 Curriculum
  • The Difference Between Weight Loss & Fat Loss
  • One Pound of Fat vs. One Pound of Muscle
  • Understanding Catabolic vs. Anabolic State
  • The Science of How Muscles Grow
  • How to Overcome Gymtimidation
  • All About Reps, Sets, and Rest
  • Avoid these Mistakes at the Gym
  • Different Types of Training Splits
  • Make Sure You Do These Exercises Correctly
  • Different Body Types Explained
  • Don’t Compare Yourself to Others
  • You Can’t Out Train a Bad Diet
  • Treat Yourself to a Healthy Dessert
Week 3 Curriculum
  • How to Create Your Meal Plan
  • Meal Plan Adjustments
  • Wait, I don’t have to Count Calories or Macros?
  • Nutritional Guide FAQs
  • Sample Meal Plans
  • Create Your Own Meal Plan
  • How to Plan Cheat Meals
  • Real Sugar vs. Artificial Sweeteners
  • Can I Drink Alcohol?
  • How to Meal Prep Like a Pro
  • Storing Pre-Cooked Food
  • Healthy Eating Hacks Podcast
  • Treat Yourself to a Healthy Dessert

Load More

Week 4 Curriculum
  • The Scientific Definition of Stress
  • Why Stress is Ruining Your Health
  • How to Make Stress Your Friend
  • The Power of Meditation
  • Why Food Addiction is a Real Thing
  • Emotional Eating vs. Physical Hunger
  • Strategies to Overcome Mindless Munching
  • How to Trick your Brain into Thinking You're Full
  • Why a Food Journal Will Help You Lose Weight
  • Do’s & Don’ts of Building a Support System
  • Why I Recommend Finding a Gym Buddy
  • Feeling Guilty After a Cheat Meal?
  • Seriously, Let the Guilt Go
  • Treat Yourself to a Healthy Dessert
Week 5 Curriculum
  • Here’s How Weight Loss Programs Trick You
  • If it’s Too Good to be True, it’s BS
  • To Cleanse or Not to Cleanse?
  • Learn How to Decode a Nutritional Label
  • Tricks Used to Make Foods Seem Healthier
  • Do I Need to Eat Organic Foods?
  • Should I be worried about GMOs?
  • Is Fruit a Healthy Snack?
  • Did You Know Healthy Foods Can Make You Fat?
  • Should Your Diet be Gluten Free?
  • Can I Eat Late at Night?
  • Should I Exercise on an Empty Stomach?
  • Will Weight Lifting Make Me Look Bulky?
  • Are Protein Shakes Healthy?
  • Treat Yourself to a Healthy Dessert
Week 6 Curriculum
  • A Pharmacist’s Scientific Opinion on Supplements
  • What You Need to Know About the Supplement Industry
  • The Top 7 Must-Know Facts About Supplements
  • What Supplements Should Beginners Use?
  • Detailed Supplement Routines for Different Training Levels
  • Do This Before Buying Any Supplements
  • What is Protein and Why is it Important?
  • Different Types of Protein Powder Explained
  • A Science-Based Overview of Whey Protein
  • A Review of Anabolic vs. Catabolic State
  • Using Supplements for Post Workout Nutrition
  • What are BCAAs and do I Need to Take Them?
  • How Pre-Workout is Used to Increase Performance
  • All About Fat Burners and Weight Loss Pills
  • Can You Use BCAAs as a Fat Burner?
  • The Facts Behind Detoxes, Teatoxes, Water Pills & Laxatives
  • Should You Take a Daily Multivitamin?
  • The Facts About Fish Oils and Fatty Acids
  • Treat Yourself to a Healthy Dessert
Week 7 Curriculum
  • Proof Weight Loss Plateaus Don’t Exist
  • Issue #1: Total Calorie Intake
  • Issue #2: Too Much Alcohol
  • Issue #3: Your Sweet Tooth
  • Issue #4: Emotional Eating
  • Issue #5: Workout Slump
  • Why Discipline Trumps Motivation
  • The Power of Keeping Things in Perspective
  • Have You Written in Your Journal Lately?
  • Why Women Hold Fat in Certain Places
  • How to Target a Specific Body Part
  • What You Should Know About Waist Trainers
  • How Can I Get Rid of Cellulite?
  • The Science Behind Water Weight
  • How to Beat the Bloat
  • What Happens During Your Time of the Month
  • Get The Support You Need to Succeed
  • Treat Yourself to a Healthy Dessert
Week 8 Curriculum
  • Do This One Thing Before You Travel
  • How Flying Impacts Your Health
  • Top Tips to Avoid Getting Sick on Vacation
  • What to Ask Before Booking a Hotel
  • How to Eat Healthy While Traveling
  • Fit Chick Ultimate Travel Checklist
  • Will TSA Take My Food?
  • My Top Snacks for Traveling
  • Convenient Healthy Food Hacks
  • What to Look for in a Protein Bar
  • Do This to Have a Great Workout Anywhere
  • What If I Don’t Have Time to Workout?
  • Why Sleep is Incredibly Important
  • How to Get A Good Night’s Rest
  • Always Protect Yourself Against the Sun
  • Treat Yourself to a Healthy Dessert
Week 9 Curriculum
  • A Quick Review of Basic Nutrition
  • The Facts About Fast Food
  • Why Dining Out is Considered Unhealthy
  • How to Order Healthy Meals at a Restaurant
  • Use This Resource to Decode Any Menu
  • My Go-To Menu Options at Restaurants
  • My Go-To Drink Choices at Restaurants
  • How to Avoid Gaining the Freshman Fifteen
  • Dorm Room Diet Dos & Don’ts
  • Complete Dining Hall Survival Guide
  • Eat This, Not That, at Celebrations
  • The Best Meal Options for Tough Situations
  • How to Make Your Family Dinner Healthier
  • A Checklist for Staying Healthy at Work
  • Never Leave Home Without These 3 Items
  • Treat Yourself to a Healthy Dessert
Week 10 Curriculum
  • Three Basic Steps for Improving Your Self Confidence
  • How Photoshop Kills Your Self Esteem
  • Why Social Media Makes You Hate Your Body
  • The Scientific Truth Behind Fitness Models Figures
  • It’s Time Forget About Your Fantasy Self
  • Why You Need to Accept and Love Your Body
  • Have You Heard of Body Dysmorphic Disorder?
  • How to Create a Positive Body Image
  • Did You Know Self-Confidence is a Game Changer?
  • What to Wear for Your Specific Body Type
  • Use These Tricks to Look Awesome in Photos
  • How to “Prep” for an Important Event or Vacation
  • Why You Need to Start Putting Yourself First
  • 10 Things You Must Do Every Day
  • You Are More Than Just How You Look
  • Treat Yourself to a Healthy Dessert
Week 11 Curriculum
  • Why Fitness Chicks Are More Successful in Life
  • How You Can Accomplish Work While Exercising
  • Simple Ways to Workout at the Office
  • How to Avoid Wasting Time & Become More Successful
  • Time Saving Health Hacks You Can Use Every Day
  • Why Mindset Plays a Role in Time Management
  • Did You Know Willpower is a Limited Resource?
  • How Complaining Less Will Help You Accomplish More
  • The Benefits and Disadvantages of Fitness Technology
  • How to Eat Clean Without Breaking Your Budget
  • Tips to Spend Less and Save More Each Day
  • Have You Tried The Penny Savings Challenge?
  • Realize Your Health is Worth the Investment
  • Treat Yourself to a Healthy Dessert
Week 12 Curriculum
  • How Remembering the Past Creates a Better Future
  • The Science Behind Making New Habits Stick
  • What to Do if You Fall into a Funk
  • How to Avoid Regaining the Weight
  • Be Careful of Overtraining and Injuries
  • Realize Healthy Habits Can Turn Harmful
  • It’s Time to Create New SMART Goals
  • How You Can Help Others Live a Healthier, Happier Life
  • Treat Yourself to a Healthy Dessert
  • What’s Next for Your Journey to Health & Happiness

Do You Want to Put
an End to Your Diet
Struggles for
Good... and
Finally Love
Who You
See in
the Mirror?

I'll leave you with this thought: If you keep doing what you’re doing, you know you're going to keep getting the same results (or lack thereof).

That's why every second you hesitate is another second you'll continue to struggle with your weight, your confidence, and your body image.

I'm confident that this course and the knowledge you'll gain is the missing ingredient that's keeping you from the fit, lean body of your dreams. Every day you wait is another missed opportunity to make a lifelong change.

Get started today – because you deserve to feel confident and comfortable in your own skin...

To a happier and healthier you,

P.S. Don't forget: If you have any questions about the BiteSizedBody Lab, you should feel free to email me at support@bitesizedfitness.com and check out our FAQs above!