3-DAY REFRESH (Beachbody's brand new 3 day cleanse)

3 DAY REFRESH~

Finally!! An easy plan put together just for you to help you drop a few pounds (going on vacation, wedding, or an important event), if you want to break some bad habits, or if you totally fell off the wagon and you want a fresh start to your healthy regimen! 

What is the Refresh:

The 3- Day Refresh consists of 3 daily shakes, a fiber drink, plenty of filtered water, plus a wide variety of fresh fruits, veggies, and healthy fats though out the day to keep fueling your body and increasing your metabolism.

What you will eat and drink during the 3- Day Refresh:

1. Wake up- Drink 8-12 oz filtered water

2. Breakfast (within an hour of waking up)- Shakeology + fruit (from the list provided)

*Option for Green Tea

3. Mid-morning- FIBER SWEEP (digestive health drink)

4. Lunch- Vanilla FRESH (high protein, hunger-satisfying shake) + options from the fruit, veggie, and healthy fat list

5. Afternoon snack- From the fruit, veggie, or juice option list

*Option for Green Tea

6. Dinner- Vanilla FRESH + a meal from dinner recipe list

*Option for Green Tea

What is the Vanilla FRESH shake?

A high protein vanilla shake not only helps satisfy your hunger though out the day, but delivers essential nutrition your body needs for healthy weight loss.

This is also a perfect source of fiber, and it is DAIRY FREE and SOY FREE!

Nutrition Facts for Vanilla FRESH:

Plant protein - 20 gm

22 essential vitamins and minerals

Probiotics to promote digestive and immune health

Clinically tested potato protein extract to help curb hunger

No artificial flavors, color, preservatives, or sweeteners

What is the FIBER SWEEP DRINK?

A blend of soluble and insoluble fibers that gently and naturally eliminates waste from your digestive system, while supporting healthy intestinal flora.

- It is created from whole-ground flax, chia, and psyllium seed husks, FIBER SWEEP is an excellent source of fiber for digestive health

-Wholesome psyllium fiber can help naturally lower cholesterol and support healthy good sugar levels as a part of a healthy diet

-Since this plan is low in saturated fat and cholesterol, psyllium fiber husk may help reduce the risk of coronary artery disease (CAD).

- Flax and Chia are sources of healthy omega-3 fatty acids

When should you start the 3-Day Refresh?

Many people start the Refresh on Friday morning so they can stay focused and disciplined through the weekend- while others may prefer to follow this during the week to avoid temptation of weekend activities. 

This is totally YOUR CALL of how and when you want to start this.  Bottom line- you want results and to make this a healthy lifestyle, it should be a good time when you decide they day YOU WANT TO COMMIT!

What to expect while on the Refresh:

This is NOT a starvation diet or an all-liquid diet, although it is low in calories (approx. 900 a day). You should not feel starved since it is packed with fiber and protein and you are nourishing your body properly. 

About the FIBER:

If you are not use to having lots of fiber in your regimen, I recommend you eat a large salad daily and a few servings of fresh veggies for the week up until your Refresh.  If you are not use to all the fiber and overload your body with fiber, you may feel uncomfortable gassy and bloating.  This is also a sign of your body cleaning itself up, which is what it is meant to do.  After you do this Refresh, you will want to increase your fiber levels in general (which is part of a healthy nutrition regimen).  

Fiber promotes satiety, helps balance blood sugar, and thus energy levels, promotes cardiovascular health, and keeps your digestive tract more regular.  It of course also helps you stay healthy and helps you lose weight! 

Water:

It is recommended that you drink tons of water, especially if you want the fiber to do its job right! How you know you get the right amount of water is by taking your weight / 2 and that number is how many ounces of water you should intake every day.

Example: My weight is 130.... 130/2= 65.... 65 ounces is what I need every day (not including your water for your shakes).

*Some people will drink 1 gallon to help maximize their result, which is an approach I personally used and love! It also helps you feel fuller and know the difference between hunger vs. boredom. 

Exercise:

During the 3-Day Refresh, it is recommended that you incorporate MILD to MODERATE exercise. This is because the 3 -Day Refresh will use your energy more effectively to help cleanse your system if you are not, at the same time, taxing it with the effort of repairing muscle after an intense workout.

So now you have it! A simple plan, for fast results! I am so excited this plan is out because this is perfect for so many people out there looking for results the natural way without putting chemicals and toxins in their body!

If you are interested in getting started in my 7 day FREE clean eating group or my 60 fitness challenge where you will get 1:1 coaching, tips, recipes, motivation, and accountability, please fill out my application below and I will contact you within 48 hours!

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21 DAY FIX- Learn Portion Control and Self Control

One of the biggest issues with people not being able to reach their health and fitness goals is lack of control... both portion control and self control.. We go out to eat at restaurants and most places have fried, greasy, and food loaded with butter, plus are loaded on your plate and enough for a family to eat. But, since its sitting in front of us, why waste it right? Lets finish it all! NO, this is the problem... we need to find the strong in us and focus on what and how much we are eating so we know when to stop.  We are full before we even realize, so when we continue eating, those calories add up fast.

We also have a huge issues with emotional eating. We eat when we are sad, happy, mad, scared, etc. but that affects us in so many ways both mentally and physically. Snacking is sometimes taken to a new level and by learning how to eat properly and how to "snack right", our bodies can make some amazing changes!
What will you do to reach your goals?

A little commitment and effort can get you a long way!  What I do is 1:1 online coaching every single day to help you stay accountable and motivated to help you reach your overall health and fitness goals!

READY FOR A 21 DAY PROGRAM TO HELP YOU REACH YOUR GOALS??!!

I am so excited to announce that the brand new 21 DAY FIX is going to be released February 3rd! This is a 21 day program that focuses on portion control, clean eating, and also incorporates exercise into your regimen to help you maximize your results!
Many people think if they workout every day, they can eat whatever they want, but are confused on why they are unable to reach their goal weight/body.
This program is designed to help you balance each important area that is needed to help you achieve your overall goals.
This is like having the best of both worlds... You will get a nutrition guide to help tell you what to eat and when, an exercise program along with a schedule that tells you when to do each workout, and you even get the containers for your food! In the 21 day Fix Challenge Pack, you will also get an entire month of Shakeology in home direct (HD)!

Some FAQ about the 21 Day fix: 

What is 21 Day Fix?
21 Day Fix is a nutrition and fitness program that makes losing weight so simple,
anyone can do it. Easy-to-follow portion control and 30-minute workouts take
the guesswork out of losing weight to help you see results fast—up to 15 pounds
in just 21 days!
Whether you want to lose a few pounds before your next vacation or jump-start a
bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and
it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.

Why is 21 Day Fix effective?
Because it’s so simple! You don’t have to count calories, points, or log your food
into diet software. With 21 Day Fix, everything is laid out for you. All you have to
do is use the specially designed portion-control containers and do one 30-minute
workout per day. Commit to it for 21 days, and you’re going to love your results.

What makes 21 Day Fix unique?
It’s the only fitness and nutrition program that combines portion-control
containers and world-class workouts. By placing equal emphasis on fitness and
healthy portion control, 21 Day Fix can help anyone lose weight—and keep it
off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds
or 100 pounds, you can do it with this program.

How does 21 Day Fix work?
With the 21 Day Fix container system,
you’ll learn how to create healthy portions
simply and intuitively. It shows you how
to eat whatever you want, in the right
amounts, so you can reach your goals fast.

No guesswork, and no calorie counting!

The 21 Day Fix workouts are designed
to burn a lot of calories in only 30 minutes.
Any fitness level can do them. If you’re a
beginner, follow the on-screen modifier.
And if you’re an advanced exerciser looking
to shed those last few pounds, dial up
the intensity and challenge yourself to

push harder.

Autumn Calabrese is your personal trainer:
Autumn Calabrese is a celebrity fitness trainer, busy mom, and national-level bikini
competitor. She came up with the idea of a portion-control container system
after watching a client eat an entire 1,300-calorie salad in one sitting because it
was “healthy.” Autumn realized that supersized portions were hurting her clients’
weight-loss success because they were eating too much without knowing it. So she
developed portion-control containers to help people see how simple it is to eat the
right amounts and lose weight easily. And as a single mother, Autumn understands
how hard it can be to fit exercise and healthy eating into a jam-packed schedule.
So she created short but effective workouts that take only 30 minutes a day, along
with a simple eating plan that doesn’t require you to spend hours in the kitchen.


What's included in 21 Day Fix?

Essential Package:
• 7 color-coded portion-control containers
• Shakeology® shaker cup
• 6 easy-to-follow 30-minute workouts
• 21 Day Fix Start Here quickstart guide and workout calendar
• 21 Day Fix Eating Plan that shows you exactly what to do
• 3 Day Quick Fix Guide, Autumn's secret weapon for fast weight loss
• Dirty 30 bonus workout

What kind of equipment do you need with these workouts:
You can use dumb bells or you can use a band which can be purchased on your beach body account when ordering your program.

Since I said nutrition is so important with reaching your ultimate health and fitness goals, you may ask..

Why incorporate Shakeology??
You get:
-Get 8 servings of veggies in 1 shake
-All-natural
-Whole foods
-No chemicals or processed foods
-Health benefits: helps heart health, prevents heart disease, lowers blood pressure, lowers cholesterol, controls blood sugar (YES, even great for diabetics), improves immune system
-Helps increase energy levels (Naturally)
-Helps decrease cravings (your finally getting the nutrition your body needs, so no longer craves the bad food with lack of nutrients!)
-Includes your daily Multi-Vitamin

This is one meal you NO longer have to prep or worry about! If you skip a meal, I suggest incorporating Shakeology once a day in place of the meal usually skipped.. I personally use it for either breakfast, lunch, or even my 2nd meal in between breakfast and lunch.  It works great for me and keeps me full longer :)

I cannot forget the BRAND SPANKIN NEW FLAVOR that came out!! We officially have STRAWBERRY available, and also comes in a box of packets with not 2, but 3 flavors!!!

I know there are many shakes out there and people are jumping from diet shake to diet shake.. As you see above, this is NOT a diet shake or weight loss shake.. this is specifically a health shake and with all the benefits it gives you will then aid in weight loss.  I do not focus on how many grams of fat, sugar, or carbs are in it, but what is in the shake and how it will help your health and wellness and help you achieve your goals with a LONG TERM effect!

Want to join my CHALLENGE GROUP??
Join my closed group on face book where I coach you and give you health and fitness tips, recipes, meal plans, and provide you with the support you need to follow through with your fitness goals!

I post every morning and throughout the day to help you stay on track, but you as a challenger would be required to check in at least 1 time daily to report how your day went... So if you did your daily workout, drank your shake, and rate your food from 1-5, 5 being the best and 1 being the worst.. You also can share what you ate so I can give you feedback and advice or maybe other healthy choices if you need assistance with clean eating.

In the Challenge Group, we also do before and after pictures and measurements to help you keep track of your progress.  Although you may think the scale is important, your inches lost and physical appearance are more important, along with your change in health, energy levels, cravings, etc.  I help you with thinking in a different way, along with building the self confidence you may have never had at one point in time.

If you are skeptical on if this will work for you , I want you to take a moment and think about what has, what has not, and what is or is not working for you.  If what you are doing is not working for you now, what will hurt to try something new for 21 days?? The worst that can happen is your in the same spot you were at this very moment, but I can assure you, if you follow the tips and tools I give you, you will make some amazing changes!

I focus on living a healthy and fulfilling lifestyle and gear away from the diet scene.. If you are interested in joining my 21 DAY FIX challenge starting Feb 17th, please fill out this application below to get a spot in my group and I will get back to you ASAP :)

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