Train Strong Fit + PFC3

Body. Mind. Lifestyle.

Steph Ward


Hi y’all! I’m Coach Steph and I ABSOLUTELY LOVE helping people with their fitness, nutrition and learning how to live a healthy lifestyle!!! I’m a Certified Personal Trainer, Health Coach and Nutritionist, Motivator, Wife, Mother, Friend and I’ve never met a stranger! I’m 55 years old and I feel like I’m 27 – and it’s because I take great care of myself with exercise, healthy nutrition and a positive attitude! Fitness and Nutrition have become my profession and continue to be my obsession! I have worked for the past 13 years teaching my clients how to follow a simple yet effective nutritional approach that we now call PFC3. During that time I've lived it myself, changed my life and the lives of my entire family and been dedicated to helping others to do the same! If we can do it, you can too! The PFC3 Nutrition Program is easy to learn, follow and implement. You will be forever changed by what you'll learn working with us! We can't wait to get you started! 


Our mission is to change the way the world looks at food.


We've partnered with PFC3 because we believe eating a balanced nutrition plan that includes protein, fats, and carbohydrates is essential for maintaining good health and providing the body with the necessary nutrients to function optimally. Protein is crucial for building and repairing tissues, as well as maintaining muscle mass, while carbohydrates provide energy for the body. Fats, on the other hand, help to regulate hormones, absorb vitamins, and provide energy. A balanced diet that includes all three macronutrients in the right proportions every 3 hours can help to control blood sugar levels, improve metabolism, support the immune system, and maintain a healthy weight. It is essential to consume these macronutrients in balanced proportions to ensure that the body is receiving all the necessary nutrients required for optimal health and well-being.




For too long we have been taught all wrong about how to shed extra pounds, fuel our bodies, and crush our health goals. There's a better way - and it has nothing to do with deprivation, giving up carbs, or obsessing over what you eat! 


It's time to finally live with FOOD FREEDOM, by following our proven blueprint to forever win with your health.

What is PFC3?

PFC3 is a lifestyle based on the formula for food freedom that has already successfully helped millions of people around the world empower their relationship with food.

The secret is eating the right combination of protein, fat, and carbs every three hours to supercharge your metabolism and give your body everything it needs to thrive.

By focusing on blood sugar stabilization, you will create the ideal environment in your body to release extra fat, balance hormones, and boost your energy levels - all while enjoying delicious meals that you can share with your friends and family - even your kids!!

But knowing how to eat is only part of the equation.

How many times have you said, "I know what to do, I just don't DO it" when it comes to your health?

What you really need is a way to maintain a healthy lifestyle for the long-term, and actually enjoy it!  

"I've always been a picky eater and never could get used to 'eating healthy.' I've been amazed that someone like me could be losing weight, without ever feeling deprived or like I could only eat salad. It's simple, and it works. If I can do it I know anyone can."

Todd S.

"This time last year, I was a frazzled mother of 4, just barely getting by. Thanks to PFC3, I’m happier and healthier than I have been in years. My cravings are gone, my energy is back, the weight is dropping off...I'm excited for all the good things coming."

Steffanie F.



There is nothing else out there that teaches the truth about HOW to give your body what it needs (hint: stable blood sugar!!) without tracking, counting, fasting, deprivation, or allowing food to make you feel guilty.



There is nothing else out there that teaches how our THOUGHTS and BELIEFS dictate our ACTIONS…which is directly related to our nutrition, wellness and lifestyle choices. Your mindsets MATTER when it comes to your health.



We can’t control our circumstances, but we ABSOLUTELY can control our RESPONSE…to time, to food, to emotions, to stress, to life. There is nothing else out there that teaches you how to cope with chaos, manage time, and still build in the fun.