3 Day Refresh

3 Day Refresh – Pre-vacation Detox!

April 23, 2017

3 Day Refresh – quick and easy!

The 3 Day Refresh is a quick program for a fast, CLEAN BREAK — to drop a few pounds in a hurry or break some bad eating habits.  I say it’s a way to “snap back” to clean eating and it’s pretty easy!!! The 3 Day Refresh consists of three daily shakes, a fiber drink, plenty of water, and a good variety of fruits and vegetables, and healthy fats throughout each day to keep your energy up and your metabolism going.

You’ll be feeling “lighter”, leaner and healthier in just 3 days! The meal plan is simple for sure, with options for many tastes and creative ways to prepare meals, so you get to enjoy healthy foods without additives that can be bad for your health and get in the way of your weight loss goals.

For me, the 3 Day Refresh is a great program to prepare BEFORE a special event when I want to look and feel my best and also it’s great AFTER a big event when I may have overindulged a bit.

You can do the 3 Day Refresh as a monthly tune-up  to drop 3-4 pounds each month and then by following the maintenance guide, just imagine what could happen in 3 months or a year – that could be 36 pounds in a year!


I’m going to start with my results for the most recent refresh so you can see just what I’m talking about! It’s easy to plan, prep and do the refresh when you keep your focus!!! Those numbers are great and the way I felt was EVEN BETTER! Like I said before – lighter, leaner and healthier!

How does the 3 day refresh work?

Here’s a daily schedule that works perfect for me!

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Why do the 3 day refresh?

We had been thinking about our trip to Punta Cana for at least a year and believe me – I tried to stay committed to my nutrition leading up to the trip – but really, it can be hard, right?! 3 Day Refresh to the RESCUE!!

Here are my day 1 meals – you don’t feel hungry because you’re fueling your body with the protein and nutrient rich Vanilla Fresh shakes and Shakeology. The meal prep is my favorite part – SO EASY!  I prep 6 cups of hummus, 6 servings of vegetables, 6 fruit servings and that’s that! The rest is making sure you have your ice and water for the Fiber Sweep and Vanilla Fresh.

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Follow the plan!

Start your day with a cup of water to get things going and then you space your meals out with at least an hour in-between. I stretch longer, so that my dinner time ends up at about 6:30.

Breakfast is a serving of Shakeology with fruit. Either blended in or on the side. I blend a banana with my Vegan Chocolate Shakeology and some cinnamon (a guilt free seasoning).

Let’s talk about the Fiber Sweep! The Fiber Sweep has a bit of a reputation – for me the key is to not let it sit around and don’t use too much water! I mix mine with about 10 oz of water and ice and sometimes a squeeze of lemon and then I drink it down in about 5 sips. DONE!

In between meals to stave off any hunger pangs, make sure you have some green tea handy. I use Constant Comment Green Tea for a bit of flavor. I have also been known to grab an unsweetened iced tea between meals as well. It does have caffeine, so you may wish to skip this if you are going totally caffeine free during the refresh.

Refresh = REAL FOOD!

The main meal prep is the dinners. I have tried quite a few of the dinners over my times of doing the refresh. The Spinach Salad is one that is good – it takes awhile to eat so if you like to spend the time, this one is perfect.

My favorites are the tomato cucumber salad, the Moroccan carrot salad and the lemony green beans. The lemony green beans are SO GOOD!  I make the tomato cucumber salad and Moroccan carrot salad ahead of time to save time at dinner time.

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What about working out?

During the 3 day refresh, only mild to moderate exercise is recommended. I like to check out the Yoga Studio programs from Beachbody on Demand and this last time I sampled the brand new, YOUv2 program that is launching this May!!

What about protein?

There is no meat or dairy during the 3 Day Refresh – don’t worry though – both Shakeology and the Vanilla Refresh are packed with all the needed amino acids that you normally get from meat and dairy proteins.


Use the new tips and tricks from the refresh to keep your eating on track afterwards. You want to stay hydrated with plenty of water, keep moving everyday, and add Shakeology to your daily routine.

  • Make fresh fruits & vegetables the centerpiece of your diet
  • Be picky about your proteins – from healthy, lean sources. It’s not all about meat and eggs when it comes to protein.
  • Learn about “good” fats! Not fats from cookies and chips, but rather  things like avocados, olives, and coconut oil.
  • STAY HYDRATED!! Go for half your body weight in ounces of water!
  • Steer clear of junk – foods that make you feel sluggish (and guilty).
  • Watch your portions!
  • Be flexible by getting to know what your body needs.

Get this! I am super psyched to be hosting a Say YES to YOU challenge group this coming May. It’s your chance to have a blast with 30 minutes of daily fun fitness, learn about clean eating and get control of your health and fitness. Complete the application here or below!


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