Let that SHI(F)T go!

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Photo property of Beachbody, LLC.

Anything is possible when you remove the phrase “I can’t” from your vocabulary. I have to admit that I was initially intimidated by SHIFT SHOP. The moves are intense, and the meal plan is pretty strict. I wanted to fully commit myself to a program that is known for getting people great results in record time, so I stepped out of my comfort zone and jumped right in. I’m so glad I did.

This Beachbody workout is for everyone. Whether you’re new to fitness, a seasoned pro, or trying to bust through a weight loss plateau. It’s hard, but trust me, you CAN do this.

SHIFT SHOP is a 21-day program with six working days and either a stretch or rest day on Sunday. Since it’s such a short program, you work hard from beginning to end. If you get the Deluxe package, you get a few additional workouts to help you burn more calories and get fit faster. Most challengers (including me) will save these for round two.

I stream my workouts right from Beachbody on Demand (BOD)*. I am so in love with my BOD subscription. For a low monthly price of $8.25, you can access to ALL the Beachbody programs available (including any future releases). This service is the Holy Grail – the Netflix of Fitness!

Before You Begin

Make sure to track your results! Take measurements, weigh yourself, and figure out your container breakdown (more details under “Nutrition”).

Nutrition

Start each day off right – with breakfast. This can be a shake or another healthier option like scrambled egg stuffed sweet potatoes or Icelandic yogurt with berries, pistachios, and cacao nibs. I’m on a yogurt kick lately – I love adding a lot of mix ins to vanilla.

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A delicious mix of white plum, coconut chips, and pistachios!

A little Sunday meal prep can help you stay on track! I recently started using my Instant Pot for this, and it has helped tremendously.

The program recommends three meals and two snacks, but you can design your own plan. I’ve gotten into the habit of eating three filling meals with minimal snacking. Do what works best for you.

There are over 80 recipes designed just for SHIFT SHOP including Turkey and Brussels Sprouts Frittata, Pork & Sweet Potato Kabobs, and Watermelon Heirloom Salad. Yum!

I love that the newer Beachbody programs all use the same container breakdowns in some way. While SHIFT SHOP is really it’s own plan that varies by week, you still use the Portion Fix containers as a guide. A simple formula can help you figure out how many of each container you get per day. My plan is based on a 1,200-1,499 calorie diet. This turns out to be plenty of food, but SHIFT SHOP allows for unlimited veggies, so if you’re still hungry, pile on the greens! This plan can also be designed around a vegetarian or gluten free lifestyle.

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Snap peas are seriously the BEST snack. Plus, they satisfy that need for a crunch!

Make sure you are drinking plenty of water during the workouts and throughout the day – at least half of your body weight. It will cut down on hunger, keep you hydrated, and help prevent your muscles from cramping. Both Beachbody Performance Energize and Hydrate are encouraged for ultimate performance.

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I drink this before every workout to push harder and burn more calories.

Equipment

  • Agility Markers – (these can also be printed from BOD)
  • Weights
  • Yoga Mat
  • Towel (for Sunday stretch)
  • PT Sandbag (optional, used for Deluxe workouts)
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Great quality and definitely worth the investment – especially if you love the program.

The Workouts

I love every workout in the SHIFT SHOP and actually look forward to my daily 5 am sweat sesh. The variety is great – there are alternating cardio speed and fat-burning strength workouts for each of the three weeks, all building on the previous week’s sessions.

Week 1 workouts are 25 minutes, Week 2 are 35, and Week 3 are 45. If you get the Deluxe Kit (or have a BOD subscription), bonus workouts are 50 minutes. All are fun and challenging.

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Check out this calorie burn from Speed 45.

There is a modifier for every move, so you don’t have to worry about giving up or falling behind. Remember, remove the words “I can’t” from your vocabulary, and you’ll be capable of amazing things.

Each week ends with a 20-minute stretch or rest day. Some days you’ll supplement the workouts with a 12-minute core workout (15 minutes for the Deluxe). If your muscles are sore and you are so inclined, I highly recommend the Relief workout from Core de Force. It can be done each night right before bed – and get this: the trainers show up in their jammies!

The Trainer

Chris Downing – Officially Beachbody’s newest Super Trainer, Chris has trained both amateur and pro athletes, including individuals at all different fitness levels. He pushes you to do your best and give it your all. An amazing motivational coach – he will have you laughing your behind off (literally).

The Results

SHIFT SHOP works. You can expect to see results after the first week if you’re consistent with both workouts and healthy eating. This my favorite program. Overall, I lost 6.4 pounds and 9 inches during my first round, but most importantly, I gained strength, definition, and confidence. Nothing compares to feeling comfortable in your own skin.

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My 3-Day Refresh & SHIFT SHOP results.

Bottom Line: I have and will continue to recommend this program to everyone. Give it a try. If you decide it’s not for you, Beachbody offers a 30-day money back guarantee (less s&h). If you do like it and you see results, be sure to submit your before and after photos, weight, and measurements to the Beachbody Challenge and they will send you a FREE t-shirt. Either way, you really can’t lose.

 

 

I know you know, but I have to say it anyway…Always consult your doctor before beginning an exercise, fitness, and/or diet program.

*Other package options available online. Team Beachbody Coaches save 25%.

Visit teambeachbody.com for more information on programs, to sign up for Beachbody On Demand, and to request me as your FREE coach! (Note: I will receive a commission from any purchase made through these Beachbody links – see full disclosure for more information.)

 

Shift Shop Sneak Peek!

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Photo property of Beachbody, LLC

I’ve never been so excited for a workout program to launch. Until now. Shift Shop challenges you to push your limits. It’s hard, but once you finish a workout, you’ll be so proud of yourself. It’s a shift for your body and your mind.

I have to admit that I’ve been super jealous of the top coaches who’ve had the opportunity to participate in the test group. Their results have been amazing. Seriously, I’m in awe of what can be accomplished in just 3 short weeks. If you thought the 21 Day Fix Extreme brought kick ass results, you ain’t seen nothin’ yet.

Because the program doesn’t officially launch until July 12th, there are still a lot of unknowns, but I’ll do my best to paint an accurate (and unbiased) picture.

What, exactly, is the Shift Shop?

An awesome combination of cardio and resistance. It will get you shredded in record time. Over the course of three weeks, workout times will increase from 25 to 45 minutes and some days include a 12-minute bonus workout – Shift Core – which focuses on sculpting those abs. Sundays will either be a day of rest or stretching with Shift Mobility – your choice.

I was able to try out Speed 25 twice and it was exhilarating. This is actually the first time my heart rate skyrocketed over 190 and I burned over 200 calories in just under 30 minutes.

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My results from Speed 25

For this particular workout, there are one-minute rounds where you give it your all and then a little break in between to grab water as the trainer explains how to do the next move. I appreciated these breaks because I needed them.

The Trainer

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Photo property of Beachbody, LLC

Chris Downing – Officially Beachbody’s newest Super Trainer, Chris has trained both amateur and pro athletes, including individuals at all different fitness levels. He really pushes you to do your best and give it your all. A fantastic motivational coach!

Nutrition

Details are a little hazy here. I know that Portion Fix Containers are involved, but the breakdowns are not the same as with many of the other programs. I did hear that you can eat extra veggies – always a good thing!

Since the program seems strict, Sunday meal prep will help you stay on track. Even if you just make meal starters to help you with dinners throughout the week, you will be one step ahead.

It goes without saying, but make sure you are drinking plenty of water during the workouts and throughout the day – at least half of your body weight. It will cut down on hunger and keep you hydrated. You might even consider adding Beachbody Performance Hydrate into your routine. I also love Beachbody Performance Energize to get that jumpstart before the workout even begins.

Agility Markers

I personally think that the Agility Markers (pictured above) are too expensive when purchased separately – $19.95* plus $6.95 shipping. Yikes!

I’ve looked for comparable ones elsewhere, but those are around $20 as well. To me, it’s just not worth it. I might try my hand at making them with felt or foam from a craft store. Way more budget friendly!

Your best option would be to purchase a Challenge Pack, which includes a 30-day supply of Shakeology or (my favorite option) the Shift Shop Deluxe Kit, which for $119.70* includes 6 base workouts, two bonus workouts, three additional deluxe workouts, nutrition guide, jumpstart guide, 3-week calendar, 3-week deluxe calendar, agility markers, and sandbag.

I’m a Beachbody on Demand girl, myself, but I love having the original wall calendars (instead of printed ones). Maybe Beachbody will start printing and selling them one day!

The Results

Right now this is the newest program and it has a ton of hype surrounding it. For good reason – it works. Beachbody even claims that “anyone can get fit and lose up to 10 pounds with Shift Shop – now, that’s bold. I read a ton of positive reviews from those participating in the test group. You can expect to see results after the first week if you’re consistent. Expect to see a shift in both your body and your mind.

Bottom Line: Beachbody claims that Shift Shop is perfect for beginners, but I have to disagree. I will easily recommend this program to anyone, but I believe you have to be in the right mindset to make progress. The Shift Shop is a high-intensity program. If this was my first program, it probably would have turned me off from fitness altogether. Now, however, I welcome the challenge.

In all, I seriously can’t wait until July 12th!

 

 

I know you know, but I have to say it anyway…always consult your doctor before beginning an intense exercise, fitness, and/or diet program.

* Team Beachbody Club members save 10%, coaches save 25%. Current prices valid as of 6/28/2017.

Visit teambeachbody.com for more information on programs, to sign up for Beachbody On Demand, and to request me as your FREE coach! (Note: I will receive a commission from any purchase made through these Beachbody links – see full disclosure for more information.)

#FightForIt

The other day someone mentioned that I was really fit. Of course my first reaction was “who, me?” I’ve never really considered myself fit. Thin, at times, but never fit. I guess, when you think about it, working out regularly will get you there, a nd Icredit Core de Force for getting me there.

This Beachbody workout is for you if you want to work your ass off (literally), want that bikini body, have a lot of pent up anger and need an outlet to release it, enjoy hard work, and/or aren’t afraid of looking like a fool (at first anyway). It’s labeled intermediate, but it’s hard. You really have to work for it to get results – that means no wimpy punches or baby kicks. You need to put in all the effort “until the bell.”

Core de Force lasts 30 days without a rest day. Since it’s such a short program, you work hard from beginning to end. The last day of the week is as close as you’ll come to resting – give your body a break with Active Recovery. You’re still working, but you’re loosening up those muscles and preparing for another week of tough work. If you get the Deluxe package, you get a few additional workouts to help you burn more calories and get fit faster – some of these focus on toning the bum (aka MMA Kick Butt).

I have a serious love-hate relationship with Core de Force. I hate the push-ups, but I love the MMA workouts. Dynamic Strength is my absolute worst enemy – if you take the challenge, you’ll see why. What’s enticing about this program is that it’s only 30 days and you can do anything for a month. You definitely feel like you’re working out, but the trainers are great and help you get through it. There is also a modifier who does – you guessed it! – less intense, but still powerful, versions of the exercises. Routines are upwards of 30 minutes. Some days you’ll have two, which could bring the time up to an hour. It’s really not bad when you plan for it. Even if you don’t usually sweat (like me), you’ll be drenched by the end, and I mean hair soaking wet. It feels good.

You may be wondering why I love it if it sounds so…bad? hard? Well, you get results. Fast. Plus, the workouts really are fun. You have 3-minute rounds where you go all out, a  quick opportunity for a water break in between, and then go full force again. When you’re doing it, you hate yourself, you’re cursing the trainers, and you literally just want it to be over. Then, when it is over, you want more. That’s why I’m currently in my second round.

This is the second program I’ve purchased digitally from Beachbody on Demand (BOD)*. I am so in love with my BOD subscription. Now you can purchase a monthly subscription for less than $9 and that gives you access to ALL the Beachbody programs available!

Note: I used to stream on the Amazon Firestick, but have since upgraded to the Apple TV and it was so worth it. The menus are better and so is the display. Highly recommend it. The only downside is that it’s not as portable.

Photo property of Beachbody, LLC.

Before You Begin

Make sure to track your results! Take measurements, weigh yourself, and figure out your container breakdown (more details under “Nutrition”).

Watch the move breakdown videos; trust me – they will come in handy.

Nutrition

Start each day off right – with breakfast. This can be a shake or another healthier option like sweet potato hash and eggs. I’m a fan of eating non-traditional breakfasts. Sweet potato chocolate chili, anyone?

A little Sunday meal prep can help you stay on track! I recently started using my Instant Pot  for this and it has helped tremendously.

The program recommends eating small meals and healthy snacks throughout the day. I’ve gotten into the habit of eating 3 filling meals with minimal snacking. Do what works best for you. The included recipe booklet has fun meals such as BBQ Chicken Pita Pizza and Energy Trail Mix.

I love that the newer Beachbody programs all use the same container breakdowns. (NOTE: These will be updating soon to make it a little easier to convert recipes.) It makes it super easy to stay on top of your nutrition as you move through the programs. Use a simple formula to figure out how many of each container you get per day. My plan is based on a 1,200-1,499 calorie diet: 4Red (protein), 3Green (veggies), 2Purple (fruits), 2Yellow (carbs), 1Blue (healthy fats), 1Orange (nuts and seeds), and 2Teaspoons (oils). This turns out to be plenty of food, but if you’re still hungry, and a glass of water doesn’t do the trick, add another green or red. This plan can also be designed around a vegetarian or gluten free lifestyle.

The Portion Fix Containers help you eat just the right amount.

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Make sure you are drinking plenty of water during the workouts and throughout the day – at least half of your body weight. It will cut down on hunger and keep you hydrated. You might even consider adding Beachbody Hydrate into your routine.

My favorite way to keep hydrated is with my healthy human water bottle.

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Optional Equipment

  • Yoga Mat / Towel for elbow planks (the first round I got rug burn!)
  • Agility Ladder (Deluxe workouts only)

The Workouts

Workouts are switched up throughout the four weeks. Each varies from 6-12 three-minute rounds. You might not get them down right away, but you will as you repeat them. Again, the move breakdown videos are helpful.

Each week ends with a 21-minute Active Recovery (described above). Some days you’ll supplement the workouts with 5 Minute Core on the Floor and 16-minute Core Kinetics. Both are tough, but will get you where you need to be. If your muscles are sore and you are so inclined, there is a Relief workout that can be done each night – and get this: the trainers show up in their jammies!

The Trainers

Joel Freeman – Elite personal trainer and one of the newest Super Trainers in the Beachbody family.

Jericho McMatthews – Self-proclaimed “fitness chameleon,” new mommy (to the cutest baby!), and one of the newest Super Trainers in the Beachbody family.

The Results

Right now this is the newest program (but not for long!) and it has a lot of hype surrounding it. For good reason – it works. I read a ton of positive reviews online. You can expect to see results after the first week if you’re consistent. This is my favorite program. I may whine about it, but I still look forward to my workouts every day. Overall, I lost 4.6 pounds and 4 inches during my first round, but most importantly, I gained strength and definition. Nothing compares to feeling confident in your own skin.

Bottom Line: I have and will continue to recommend this to all of my friends and family. Try it out for yourself. What’s the worst that can happen? If you decide it’s not really your thing, Beachbody offers a 30-day money back guarantee (less s&h). If you do like it and you see results, be sure to submit your before and after photos, weight, and measurements to the Beachbody Challenge and they will send you a FREE t-shirt. Either way, you really can’t lose.

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Seriously, the comfiest shirt I own!

I know you know, but I have to say it anyway…always consult your doctor before beginning an exercise, fitness, and/or diet program.

*Other package options available online. Team Beachbody Club members save 10%, coaches save 25%.

Visit teambeachbody.com for more information on programs, to sign up for Beachbody On Demand, and to request me as your FREE coach! (Note: I will receive a commission from any purchase made through these Beachbody links – see full disclosure for more information.)

The Weight Loss Equation 

Did you know that there’s a pill you can take before bed that shrinks your waist by a few inches before morning? No? Well, that’s because it doesn’t exist (yet, anyway). Losing weight and keeping it off takes work. The equation is simple, but the process isn’t always easy.

Healthy Eating + Exercise = A Healthier You

I used to think that I could work out 3-5 days a week and keep eating crap. Then, when I didn’t see any movement on the scale I would get discouraged and give up. That’s the cycle most of us fall into. One day of bad eating or a missed workout isn’t going to do damage, but if it becomes a habit, it will. Like so, one good day of working out and eating clean won’t produce change.  It’s like Darren Hardy describes in his book The Compound Effect, small movements or actions over time will add up.

Make Healthy Choices

I love pizza and wish I could eat it every day. I still enjoy it, but in moderation. Instead of four slices, I’ll have 1-2 (depending on the size) with a side salad. Eat lean protein, healthy fat, good carbs, veggies, and minimal fruit. I don’t follow a specific diet or base my daily meals off the food pyramid. I’m mostly paleo, like the idea of the Whole30 plate structure, severely limit processed junk, and use portion control containers to make sure I’m not overdoing it. I don’t recommend one eating program over the next – I think you should do what’s right for your body and your lifestyle. I will say that I’m totally against smoking and any other unhealthy habits that cause bodily harm. Do yourself a favor and keep it clean!

Know Your Triggers

Are there foods that you love so much that you just can’t stop eating them once you get started? I feel that way about sour patch kids (a processed food exception!), kettle corn, and black cherries, to name a few. You might be thinking, “Whoa, wait a minute, cherries are healthy.” And they are – in moderation. But they are a food with no breaks for me, which means I can easily eat a full bag. And that can pack in over 300 calories, 52 grams of sugar, and 76 carbohydrates. Even though they are rich in vitamins and minerals, natural foods can be dangerous too. When possible, I do best when I limit trigger foods, because I know I really can’t get away with eating just one.

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These are the 21 Day Fix Portion Control Containers I use to get the right amounts!

Eat Slowly

It takes about 20 minutes for us to feel full (unless you’re me because I have the stomach of a dog and can eat for days. Second dinner, anyone?) Sit down to eat and chew slowly. It’s not a race and you don’t have to be the first one finished.

Eat The Correct Portions

When you go out to eat, your meal is generally not just one portion. That’s why most of us end up taking the leftovers home for another time. When you prepare and serve your own food, stick to the recommended serving sizes on the packaging. It really does make a world of difference because the serving sizes are usually much less than we would expect.

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This is a serving of fruit – 1 cup.

Stop Eating When You’re Full

Remember when your mom used to make you clean your plate? Well, you’re not 6 anymore. Don’t feel guilty about stopping when you’re full. You don’t have to toss the food – save it for the next day’s lunch.

Burn More Calories Than You Consume

I don’t advocate counting calories, because 150 calories of ice cream and 150 of grilled chicken will NOT get you the same results. So, sometimes it’s pointless. But I recently started plugging my daily meals and snacks into my Fitbit App and man was I stunned. Maybe horrified is a better word. What I thought was a a relatively healthy breakfast – lemon poppy seed muffin and a strawberry sunshine smoothie – turned into an 810 calorie breakfast. I think my reaction was “Holy Shit.” I didn’t count my calories for about a month after that experience. And then I decided to change how I was eating. Muffins = not good for me because they are loaded with carbs and sugar and don’t keep me full. My daily intake now is about 1,200 calories of predominately paleo (and healthy) foods. See what works for your body and run with it.

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Calories burned after a kick-ass MMA inspired workout.

Drink Water

I can’t say it enough. I even wrote a post about it last year. Water is good for everything – your skin, muscle soreness and recovery, your kidneys, the list goes on. Get a water bottle you like and drink up. I really like my Healthy Human water bottle because it keeps my water cold for hours and even overnight.

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This is my LIFESAVER. Without it, I wouldn’t get in my daily ounces.

Move Your Body

When you have a desk job, it isn’t always easy to get moving. I typically get 9,000-11,000 steps in per day, but I’m always on the move (I’ll save that for another post). You can easily add a few steps by walking to the break room to refill your water bottle or taking a trip to the farthest bathroom. When driving to a destination, don’t wait for a front row spot to open up. Park at a distance and take a leisurely stroll. Window shop!

Find A Workout You Love*

I used to hate working out. I don’t enjoy anything that causes me to be in pain – like bikini waxes (*shudders*). I stumbled upon a dance workout that is super fun and I love it! It’s good to mix it up and include cardio, weight lifting, yoga, HIIT, and others. You want to be motivated enough to workout at least 5 days a week. If one program doesn’t work, try another, and keep trying until you find your fit.

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Photo is the property of Beachbody, LLC.

Ditch The Scale

I’m serious. I weigh more now than I did in college, but I’m in better shape. Remember that muscle weighs more than fat. Focus on the non-scale victories. Do your pants fit better? Can you see that definition in your arms? Are you sleeping better? Do you have fewer cravings? The list of benefits goes on and on.

Reward Yourself, But Not With Food

I used to let myself have ice cream or candy after a workout because I thought I deserved it. Now that sounds completely ridiculous to me. Today I prefer a sudsy shower or bubbly bath. You shower every day after your workout (I would hope!), so why not make it something to really look forward to? I have sugar scrubs, rich lathers, and a nice cream to put on after. I save the baths for when my muscles are sore and drop in a bath bomb, some Epsom salts, or a scented bubble bar. Candles are a nice touch too!

To recap, there is no special pill, miracle cream, or pixie dust that will make you a size 2. It just takes consistency, persistence, motivation, and willpower. Keep it up and you’ll see results before you know it.

*Visit teambeachbody.com/KPfitMiss for more information on workout programs, to sign up for Beachbody On Demand, and to request me as your FREE coach!

 

Refresh Yourself

Beachbody advertises the 3-Day Refresh as a quick way to lose a few pounds or kickstart new habits.  For me, it was a combination of both:  an attempt to break through my weight loss plateau and recommit to healthier eating.

I did A LOT of research on the program before I bought it.  I read every Beachbody ad and blog post I could find, reviews on Amazon and Beachbody.com, asked friends who tried it, and turned to Pinterest for guidance and support.  Some had amazing results with 9-10 pounds of fat blasted off, some didn’t have any loss at all, and some gained it back and then some within weeks after.  I knew that I would just have to make the investment and try it for myself.  At the very worst, if it didn’t work I would get my money back (less shipping and handling).  How could I not?

I’ll first explain everything I can about the program and follow it up with a 100% unbiased review of my experience.  Let’s go!

Cost (does not include S&H):

  • Program with Shakeology – $69.95; Coach Price -$52.46
  • Program without Shakeology – $59.95; Coach Price – $52.46
  • Program with 30-Day Shakeology Supply – $140.00

A few things to consider:

  • The duration of the program is 3 days, as the name implies. But I’m going to suggest that you budget for 4. Why? Because you need one day to read through your booklet, plan your meals, get your groceries, and prep. Remember, a good plan will almost always lead to success.
  • Unlike other fitness programs, Beachbody recommends starting the 3-Day on a Friday so you have at least 2 full days without work, school, or other distractions. I’m going to suggest NOT doing it on the weekend. It’s really hard to stay committed to the program when you are used to going out or eating out on the weekends. 3 days during the week = no big deal.
  • You CAN workout while doing the 3-Day (Mild to Moderate), but you will most likely be tired ALL day.
  • The program is 3 full days without meat and dairy.
  • You can use any flavor Shakeology, but for maximum results, Beachbody recommends using one of the vegan flavors (Chocolate or Tropical Strawberry).
  • You will be drinking A LOT of filtered water – get yourself 4-5 gallons (1 gallon a day plus additional for shakes and fiber sweep).

The Day Before

  • Read the booklet twice or three times, if it helps – familiarize yourself with the program
  • Choose your snacks, lunches, and dinners
  • Get your groceries
  • Meal prep for the 3 days
  • Weigh yourself and take measurements before bed

Days 1-3

  • Start your day with a cold glass of water (8-10oz)
  • Drink half of your weight in water throughout the day (e.g. if you are 126lbs, you will need to drink 63oz of water)
  • Drink your vegan Shakeology with 10oz of water and ice (optional) and eat a piece of fruit (fruit can also be blended with your shake)
  • Mid-Morning – drink Fiber Sweep with 8oz very cold water (it will mix better)
  • Lunch – Vanilla Fresh Shake, fruit, veggie & healthy fat
  • Afternoon Snack – veggie & healthy fat
  • Dinner – Vanilla Fresh Shake & Dinner Recipe Option

Here’s where I started:

First, I would describe my body type as semi-petite.  I’m 5’4” and weigh around 126 pounds (I put on a few pounds of muscle [I hope] with Hammer & Chisel).  I’ve never been fat; the highest I’ve ever been was in high school – 138.  But my ideal number is around 115, which I can’t seem to touch again.  The “stubborn” weight I have is in my love handles and thighs.  I hate them.  I’ll blame it on my Italian great grandma, who I never met, but was told passed on her “LaRegina Hips” to every unfortunate gal that came after her.

Here’s what I ate:

I kept it simple this first time – same menu for all three days (this was also budget friendly).

  • Breakfast: Chocolate Vegan Shakeology with filtered water & 6 strawberries and ½ kiwi (on the side)
  • Lunch: Vanilla Fresh Shake & Salad (½ pear, 2tbsp avocado, 1 baby cucumber, ½ tomato, juice of ½ lime, Himalayan salt)
  • Afternoon Snack: 1 baby cucumber, ½ tomato, ½ tsp extra virgin olive oil
  • Dinner: Veggie Stir Fry (½ cup sliced red pepper, ½ cup sliced carrots, ½ cup green beans, ½ tsp extra virgin olive oil, ½ clove garlic, ½ tsp grated ginger, and a sprinkle of sea salt)

Here’s how I felt:

Day 1

  • I was really hungry after doing my morning work out because I didn’t eat a big dinner the night before. But after I got to work and drank my shake/ate my fruit, I was feeling better.
  • I was so scared about the Fiber Sweep because I’ve heard very negative things. It wasn’t bad – at all! It has a light citrus flavor and is a bit on the thick side – kind of like a watery, gritty Jell-O. Totally drinkable (at least 3 times)! [Note: I did feel a bit nauseous a few minutes after drinking it, but that subsided fairly quickly.]
  • At 11:30am I started to feel hungry so drank more water and was able to make it until 12pm (barely!). The Vanilla Fresh is actually pretty tasty. I usually don’t like anything vanilla flavored, outside of ice cream and coffee. Pretty smooth and also drinkable. I wish you could purchase this vegan flavor on its own.
  • I had my afternoon snack around 2:30pm. I tried to hold out until 3pm, but it wasn’t happening.
  • When I came home around 5pm I started to get really busy so I wouldn’t think about eating.  I held out until 7pm, at which time I ate my stir fry and drank my shake. Yum! I have to say, those veggies are going to become a staple in my dinner menu – but maybe with some chicken and rice!
  • At about 9:30pm I was ravenous. It was like I hadn’t eaten in days! I drank some more water and pushed through. After I finally fell asleep I had terrible and crazy dreams for most of the night.

Day 2

  • Ah Saturday. I slept in a bit (figured that would help with the hunger) and woke up around 9 to make my shake.
  • It was easier to down the fiber on Day 2 – not that was hard the first day, but I didn’t dread it. And it didn’t make me feel sick!
  • Lunch was HARD because I took a trip to Danbury and wolfed down my salad / shake in the car before going to the mall and watching my boyfriend down a Philly cheesesteak with fries.
  • The drive back was better and I ate my afternoon snack when I got home. Decided to go grocery shopping on a “full” stomach. I prep for the coming week EVERY weekend so I couldn’t take a break from that. It actually wasn’t bad. I bought healthy food and snacks and (mostly) stuck to my list.
  • I was able to hold out on dinner until 8pm and then watched a movie and went to bed. Solid Day 2.

Day 3

  • Home stretch! Well, I woke up not wanting to eat. This is an absolute FIRST for me. I decided to pack my breakfast and go thrift shopping. I drove around a bit and was finally hungry at 11am. This messed up my schedule a bit and is another reason why I am against doing the 3-Day on the weekend:  I have a more rigid weekday schedule. 
  • Lunch was great – I really cherished it. And I also did my meal prepping for the week while I was “full.” Made some egg salad, meatballs, corn casserole, shredded chicken, dark chocolate sea salt scones, and skinny cannoli dip! Portioned out my fruit and veggies. All set!
  • I ate my snack mid-baking. I wasn’t really hungry, but I was a bit tempted to take a spoonful of egg salad!
  • I told my boyfriend I would make him a meatball parm sandwich for dinner and said it without crying. Success! I heated up my veggies and doused them in chili powder (I love spicy). Staying strong until the very end. TONIGHT!!!

Here’s my final opinion:

All that being said, I lost 1.3 pounds and 2 inches.  I wanted to be able to give you a drumroll and say that everyone MUST buy this Refresh, but I can’t.  What I CAN say though, is that this is a great way to jumpstart healthy eating and learn how to portion control.  Because I already do both fairly well, I didn’t physically see that much of a difference.  I did, however, feel better – most likely due to the absence of dairy (I’m lactose intolerant).

I learned that I can be more creative with my veggies and I plan on using the recipes in the future.  I also learned that I need to add more exercise into my routine to balance out the calories I will intake AFTER the refresh – I don’t want to undo my little progress.  Actually, I want to see more.  It’s all about balance. 

But, just because the 3-Day Refresh didn’t really work for me, doesn’t mean it won’t work for you.  Our bodies are different, we eat different foods, and our activity levels vary too.

If you’re interested in giving the 3-Day a try and you need help, I’m your girl! I’m 100% committed to supporting and mentoring people to dining their healthy center, hence my blog! I can work one on one with you, and answer any questions you might have along the way. Please reach out if you feel that my guidance may just be the thing to push you to success and we can start to chat about it!

Remember that 30-Day Money Back Guarantee. What have you got to lose?