3-Day Refreshing Like a Boss – Part 1



A great term to describe a tasty marshmallow. Not such a great term when I use it to describe my waistline.

Fluffy is how I felt after my sister and her boyfriend came up to Boston for a visit over Labor Day weekend and I ate pretty much everything that wasn’t nailed down – nachos, pizza, burgers, french fries, lobster rolls, beer, wine.

Not my regular diet by any means and man was my body unhappy about all of that greasy, cheesy, carb-y stuff.

How does one recover from such a binge? I’m glad you asked.

I jumped right into the 3-Day Refresh and 72 hours later I was down 4 pounds and feeling lighter, tighter, and WAY more energetic.

The 3-Day Refresh is a new(ish) program from Beachbody that was created to be a quick, and most importantly, healthy way to look your best for an event, get rid of those last few pounds, or get back into action after a little clean eating detour.

The program was inspired by Beachbody coaches and customers who were using Shakeology and some clean foods to do a 3-day mini detox. It was called the Shakeology Cleanse. The nutrition peeps at Beachbody heard about the 3-Day Shakeology Cleanse idea and they were all like “This is awesome ….. Kinda….”

The Shakeology cleanse was missing some of the necessary elements (fiber, fat, and more real food) required to do a mini-detox the HEALTHY way. So thus, the 3-Day Refresh was born.

I know the words “detox” and “cleanse” are associated with an all liquid diet or fast that slows your metabolism an makes you feel crummy for a period of time while your body lets go of toxins. That’s not what we’re working with here. While there are a few shakes that are a part of the 3-Day Refresh, there are also a bunch of whole, clean foods that you get to fill up on to fuel your metabolism as your organs do a bit of tidying up.

Here are my before and after shots for my most recent round of the 3-Day Refresh earlier this month.
3-DayRefreshResults September 2014


The change isn’t dramatic in terms of physical appearance, but darn it if I didn’t feel 3 million times better. I could really feel the loss of the bloat and general “fluffiness” in my midsection. I just kinda deflated a bit.

So how did I get here and what all was involved? Glad ya asked.

The 3-Day Refresh Kit comes with a helpful little guide book that walks you through each day. It is full of easy recipes and an almost endless list of approved foods that you can choose from to create your meals. It’s pretty much dummy proof, you guys.

Here’s what each day of food looks like on the Refresh:

1. Wake-up: Drink 8-12 ounces of water.

2. Breakfast: Your favorite flavor of Shakeology and a serving a fruit (you can add the fruit to your shake).

3. Mid-Morning: Fiber Sweep

4. Lunch: Vanilla Fresh shake, a serving of fruit, a serving of veggies, and a serving of healthy fats (there are lists and measurements of the fruits, veggies, and fats so you know exactly how much to eat).

5. Afternoon Snack: Serving of veggies and a serving of fats (For example: red pepper sticks dipped in hummus).

6. Dinner: Vanilla Fresh shake, 1 serving from list of dinner recipes and an optional cup of vegetable broth.

You can also have morning and afternoon unsweetened herbal tea if you choose. I definitely chose because I have an addiction to hot beverages. I don’t care what time of year it is, I need coffee or tea at some point in my day to make me feel like a normal functioning human.

Because your body is in a bit of a detox mode, it’s recommended that you don’t do any extreme exercise. I settled for some lower intensity hip hop cardio or PiYo,  and a few walks around the neighborhood with John. I felt truly awesome – I had so much energy, clarity and focus.

I’ll be honest, I’m used to eating 5-6 meals a day so the limited calories on the 3-Day Refresh was a bit of a challenge for me. I wasn’t ravenous at all, but just had some hunger pangs between my morning Shakeology and the Fiber Sweep, but that was pretty much it. There are also fruits and veggies that are more calorie-dense than others (asparagus, carrots, grapes) which means you don’t get to fill your plate as much if you choose these foods for your meals. I, however, came up with a great strategy for tackling the 3-Day Refresh that makes it much easier to get through – especially if you are like me an like to eat.

That strategy is coming up in Part 2 of this post!

If you want to give the 3-Day Refresh a try, we would be more than happy to help you. We run monthly fitness and nutrition challenges and have a time-tested formula to help you reach your goals. Comment below or shoot us an email at nevergiveupkrew@gmail.com and we’ll provide all of the details on how to get your hands on it and how to work with us.


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