I got a SEVERAL messages from my past clients who were asking about my annual post-Halloween detox-so here you have it friends!!!
If you’re already anticipating getting caught in the sugar addiction/downward spiral that comes post Halloween —I invite YOU to come join our team’s 3 Day Refresh Kickoff group next week (you choose your 3 days, November 5-9)
The group is for my girls who want to lose 3-8 lbs by following a 3 day plant based gentle detox (And no no, it’s not one of THOSE detox things 💩)
-Yes you can do this while at work.
-No you won’t spend all day in the bathroom.
-Yes you actually EAT FOODS
-No you won’t be starving OR drinking only liquids
-Yes you can expect to kick the boost, drop a few lbs, and of course feel FRESH come day 3!
If you are interested in the deets, fill out the application below!
I will provide you with a sample meal plan for the detox, provide you with a source of accountability so you won’t be in this alone, and help you make sure you don’t just lose weight and gain it right back but follow a lifestyle that’s going to allow you to MAINTAIN your results!!!
I have been getting a lot of questions about this little plant based detox I toss into my routine a few times a year and I decided to tackle all the Q&A right here – for you – so you can decide if THIS could be something for YOU!
What is the refresh?
The 3- Day Refresh is a 3 day plant based cleanse that 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.
WHO is the refresh for?
The refresh is for anyone who:
Wants to bust a plateau
Kick a sugar cycle
Drop a few pounds for a wedding
Kick the bloat
Ditch the bad habits forming
Kickstart their weightloss journey
Detox the toxins in their body
Just give themselves a FRESH start
I personally find myself doing them post vacay to make sure the lose vacay habits, stay on vacation, to kick the bloat if I’ve been enjoying too many of the glutenous goodies that my digestive system don’t like, or just when its been a while and I want to REFOCUS on my nutrition habits.
What does the refresh entail?
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 – I prefer Iced Green tea and buy it in bulk online
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
Can I exercise on the 3 day refresh?
You can do light to moderate exercise, but I would avoid the heavy, intense workouts.
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.
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. 900-1000 a day). You should not feel starved since it is packed with fiber and protein and you are nourishing your body properly.
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: If you weigh 150lbs…. 150/2= 75…. 75 ounces is what you would need every day (not including your water for your shakes) if you weighed 150 pounds.
Personally I aim for my body weight in ounces. The more water I drink the less likely I am to eat out of boredom opposed to truly being hungry!
Let’s do this TOGETHER!
You can purchase this cleanse in its ENTIRETY in a 3 day kit
You can bundle it with my favorite superfood shake for a month – so you’re not just rocking the 3 days but CONTINUING to focus on your nutriton and maintain the results in the weeks (and hopefully beyond!) that follow!
Amongst the usual birthday parties, new sporting teams, etc…and the routine slips…then
“One dinner out won’t hurt”
“One splurge to celebrate with some fro-yo isn’t the end of the world”
“I won’t meal plan this week, we’ll just wing it”
“A few margaritas just this once won’t make a difference”
The list continues…
And while my goal is to remain in BALANCE in my health and nutrition there comes a time when the scale tips just a little off center…
Needless to say the lack of a summer ROUTINE allowed my nutrition follow suit as the summer days came to a close and on Labor Day we hit the tipping point.
We enjoyed the good food with good friends and had a good time but I was feeling the impact of those not-so-normal food choices! The dip in my energy and trouble keeping my hand out of the cookie jar led me to back to ‘Old Faithful: 3 Day Refresh
Because YES – while I do aim to eat 90% gluten free/dairy free & at least 80% CLEAN (if not more)…sometimes I fall into old habits too! #DidSomeoneSayCereal?
But I have learned this is part of the journey…the key to ongoing PROGRESS & SUCCESS is to keep moving forward and simply JUMP RIGHT BACK in where you left off!
I spent the first part of last week doing a 3-Day plant based cleanse which allowed me to break that sugar cycle, ditch the reliance on starchy carbs and get back to my grain free/dairy free meal plan that I’ve learned WORKS FOR ME!
Here’s an example of what my week looked like:
And with my trusty 3-Day Refresh, a few fellow challengers to help me stay accountable and a reminder that: I CAN DO HARD THINGS…I was able to drop 3 pounds of BLOAT and get my groove back!
I don’t do these OFTEN but when my body needs to detox and cleanse I can feel it – I listen to it – and I never regret the sacrifices to FEEL good again!!! I have found quarterly tends to work best for me!!
You can see how I’m continuing my meal plan this upcoming week
Although we will be traveling this weekend I will pack my shakeology so I know I can stay on track with that and I will make smart choices. The plus side is we are visiting my family who tends to live out a health balance like us so HOPEFULLY we’ll all stay on track TOGETHER!!!
I’m looking for a few women who want to lose 5-10+ pounds and/or who want to end 2017 STRONGER than they started!!
You will be provided with a customizable meal plan, a fitness routine to follow, daily inspiration/motivation & a private tribe of women who are also working on becoming the best versions of themselves 💗
⠀⠀⠀⠀⠀⠀⠀⠀ ENROLLMENT is open and you can claim your spot by filling out the application in the comments for all the details. ⠀⠀⠀⠀⠀⠀⠀⠀
You know that moment when you KNOW its time to commit and just DO IT?!?!
That was me, Sunday night, as we wrapped up Easter Sunday and I found myself sitting on a tiny food baby after the delicious yet carb overload Italian dinner I enjoyed at my grandmothers.
Yes I am a health coach.
Yes I practice clean eating and portion control.
But sometimes SOMETIMES when faced with the opportunity to enjoy some childhood favorites…you just don’t say NO! And raviolis and meatballs rose to the occasion!
I enjoyed every moment and knew come Monday morning it was detox time!
And I was fortunate to have my hubs on board with me!
What I love MOST about this 3 day plant based cleanse is the fact that you actually are EATING. It is designed to help you: bust through a plateau, kickstart your fitness journey, or just help you beat the bloatand get back on track!!!
Its not a starvation diet or liquid diet – but rather a safe, easy cleanse that’s a wrap in just 3 days!!!
Its a combo of fruits, veggies, proteins and healthy fats…so no…you’re not STARVING! Check out my meal plan below!
And I already know what you’re thinking…but its not THAT KIND of cleanse 💩
Sure, its going to help rid your body of the junk but its totally something you can do at work, or while on the go or incorporate into your regular family life. For me – it was all about getting back to my ROUTINE, breaking the sugar cycle and getting off to a great start with all my SPRING INTO FITNESS challengers.
You can see a more detailed breakdown of all the food you get to eat in the meal plan below
I have done this several times and have to say having my hubby on board this round totally helped!
The meal prep was a breeze, I didn’t have to worry about many temptations and we just adapted our meals with our kiddos meals each day!
He managed to drop 9 POUNDS in the 3 days (mind you he also put on 5 pounds Easter weekend! lol) and while I have no numbers with you to share – I lost the bloat and that was my #1 goal!!
My husband and I both noticed how our wedding rings were more lose which I attribute to the lack of gluten and other inflammatory known foods! Heck that alone is worth it!!!
If you’re thinking about doing this yourself – these are my top tips! But honestly SUPPORT is VITAL!
I had a few challengers also complete this with us and I was super excited to wake up to messages today sharing one dropped 5 pounds and woke up after the final day “feeling amazing” and the second lost 3″ off her waist ALONE!
I am not a “quick fix” kind of girl but sometimes you just need to hit the RESTART button and START FRESH!
I am feeling confident and ready to pack my bags and head off to Punta Cana this weekend and my body is grateful for the quick little detox!
If you’re interested in learning more about the refresh and/or having the support and accountability in one of my ongoing Challenge groups – fill out the application below!
I think its safe to say SPRING HAS OFFICIALLY sprung!
The boots are packed away, winter coats stuffed to the back of the closets and the shorts, tanks, and rompers are making their debut!
And maybe you’re EXCITED for this change of seasons…OR maybe you’re finding yourself lacking confidence with the wardrobe change because well, its been 6 months of hibernating and winter layers and while the sunny days are invigorating, it can be a bit nerve racking at the same time.
Trust me…I’VE BEEN THERE my friend…its not a happy place!!! When the first warm day comes and you go to pull those shorts up and they don’t zip…it kind of sucks.
Like it or not – the time is here. And its time to drop the cover ups and just be you..but I want you to be a …happy, CONFIDENT, YOU – and with that I am inviting you to Spring into FITNESS with me!!!
Let’s be real…the BBQs and graduations and holiday happenings are always going to HAPPEN and should be ENJOYED…in moderation of course, but there’s a way to find a happy medium – balance amongst the madness and I want to teach you what I’ve had the privilege of teaching HUNDREDS of others.
How to find discipline and self satisfaction beyond the fork! Because setting goals is one thing but achieving them is a whole new level and I can tell you from experience…nothing tastes as good as FEELING CONFIDENT feels!
I am launching my next online accountability group Monday April 17th…the day AFTER Easter my friends – and this is your open invitation to join, ask questions or simply learn more about what this opportunity entails!
I personally will be kickstarting my fitness with a 3-day refresh immediately following Eater as we launch our group! The 3-day refresh is a great option for you whether you’re just getting started, trying to bust through a plateau or simply need a good challenge and change up.
Its plant based and allows you (me!) to kick the bloat from things that commonly bother me like the sugar and gluten that finds its way into all the Easter treats!
From there we will roll into a 90 day commitment.
Can you get results sooner? ABSOLUTELY! But I have lived and learned and I know it takes 21ish days to set the habits into place but more like 90 days to truly walk through the trenches of life and be able to come out on the other end ROCKING those goals and proud of the changes you’ve made!
In this group you’ll get ongoing accountability and motivation from me and I’ll help you understand the meal plans that come with your workout plan and how you can tweak the ideas and make them work for YOU!
You’ll see ideas – similar to my upcoming week below – and whether you use this same one – modify it a bit – or make your own – the point is – you do it…and I help you get there!
I am looking for 10 women who:
Are willing to commit to 25-45 minutes of exercise daily – that can be done at home!
Are interested in surrounding themselves with other positive, uplifting women
Can commit to checking into an online accountability group at least 1x a day.
This opportunity is limited to 10 women who are willing to selfishly invest $4 a day in THEMSELVES.
Moms…I know you’re thinking “…but…I just can’t…”
Yes…you can. You have to make the commitment. Not because I THINK it will work but because I can speak from experience that I KNOW it will work if you if you put in the effort and commitment on your end.
*If you miss the deadline for this group and would like to be considered for my next virtual challenge, please complete the application below and I will be in touch within 24 hours. Application deadline is April 16th.
A 3 day trip to Texas to visit family, 5 days on a cruise, and a weekend where I had no desire to grocery shop or meal plan or prep meant lots of take out, alcohol, gluten and dairy…all things my body is not used to and all things my body dislikes!!!
I started the same way I would expect my challengers to start: by documenting Day 1!!
Luckily I have two littles who typically jump at the chance to join mommy in whatever it is mommy is doing!
The before pics were taken, the meal plan set, and I went to work!
I have done the 3-Day Refresh several times now and to be honest…its pretty straightforward!
You day includes:
1 Fiber Sweep
2 Vanilla Refresh Drinks
a fruit, veggie and healthy fat along with the lunch shake
a veggie and healthy fat for an afternoon snack
And one of the veggie dinner options to go with the dinner refresh shake
The hard work is done – there’s a solid plan…you just have to stick to it!
I had daily accountability from my hubby with my workouts and my mother in law joined me in the refresh! I will admit – its a heck of a lot easier to stay true to that plan when there is someone else right there in the trenches with YOU!
I continued through my first week of 22 Minute Hard Corps without a problem.
The guide will tell you to do light to moderate activity but even with the higher intensity of 22 Minute Hard Corps – I was able to push through without any problems…but yes, I was in fact happy come Thursday morning when I got to add my carbs back into the mix!
But you know how the saying goes: Nothing worth having comes easy!
There were a few trying moments but I kept pulling up this picture taken the day before I started and it helped me realize…it was time to kiss the food baby goodbye – for good!
I even survived a trip to the zoo and passed on Dippin Dots…if that’s not motivation – I don’t know what is!!!
I ended up losing a total of 5 pounds and 3 inches around my waist but most of all that heavy, bloated feeling is GONE!!! And that was what I needed.
And here’s the kicker…even after the holiday weekend…I haven’t gained it back!!! Sure I indulged a little but that’s just it – it was A LITTLE! One bad meal won’t make you overweight and one fabulous salad won’t give you rock hard abs! Its consistency and progress over TIME.
I am ready to head into 22 Minute Hard Corps WEEK 2 with a plan, clear focus and determination to continue my RESULTS!
If you’re feeling a little sluggish after the Easter holiday or maybe you just need a jumpstart on your summer goals or maybe just a little shake up from a plateau – then join me in my April 4th Candy Detox!
This will also give you access into my next 21 day accountability group where you will transition to continue your results past the 3 day mark so you don’t go back to those old ways!
Today marks 10 days out from Easter…the holiday of chocolate bunnies, sugary peeps, candy filled eggs, and temptations EVERYWHERE! I mean seriously – take a peak in the front door of Target…there is literally candy EVERYWHERE! And while its easy to think (and correct) that “one piece is A-Okay” that one piece tends to multiply and before you know it, you’re helping your kids look for their M&Ms that seem to have “disappeared”all of a sudden…trust me…I’ve been there!!!
But as Easter coincides with Spring we also know that Summer will then follow. As we sit 2 months out from Memorial Day I’ll admit I have SUMMER on my mind!!! I know I want to feel and look my best this summer and I hope you do to! So…how do we combat this holiday craziness?
Post-Easter Fix & reFRESH:
It is still hard for me to explain how drastically different I FEEL when I am eating clean, fueling my body with Shakeology – EVERY DAY – and exercising regularly! Naturally the results follow but its so much more than that. I am happier and healthier. I am a better mom and I am a better wife. I am more patient and all around HAPPIER…and I want everyone to have the opportunity to live a healthier and more fulfilling life too!
This group will provide you with daily clean eating tips, motivation, recipes so you do not get bored, and SHAKEOLOGY, a meal you can use EVERY day that is easy and convenient like those the stuff you find at those tempting Golden Arches or the overpriced lattes, but truly the HEALTHIEST MEAL OF THE DAY!
It can help you:
Lose weight – especially if you replace a meal with Shakeology every day.
Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
Increase your energy and feel healthier.
Improve your digestion and regularity.
Fiber and probiotics help you “get regular” so you eliminate toxins built up in your digestive system.
Proprietary blend of prebiotics and probiotics help create a healthy intestinal tract which aids digestion.
A healthier digestive system makes it easier to absorb key nutrients.
Digestive enzymes also help your body to increase the absorption of nutrients.
Long story short – Shakeology is NOT a weight loss shake, nor a protein shake… This is a HEALTH shake that is including your dense nutrition, health benefits, and includes your daily multi-vitamin!
Trust me…you can’t get this in anything else – plus it tastes like a dessert!!
Support…the “group” – what is it?
My Easter FIX clean eating and Shakeology challenge is just that! You will get 30 Days of support, motivation, tips, recipes, and be surrounded by a group of people who have the same or similar goes as you! I can’t promise that it will be easy but I can promise that if you stick with it, commit and keep pushing, you will get the results you’re looking for!
For an extra little boost, I am also giving a FREE 3 DAY REFRESHwhen you sign up with ME as YOUR coach and order your Shakeology in Home Direct (HD).
This simple easy to follow 3-day cleanse will help remove the toxins, bloating, and chemicals from your body and replace with it amino acids, enzymes, and more so you are starting FRESH!
To learn more about the 3 Day Refresh and see my personal resultsCLICK HERE!
* This promotion will ONLY last until March 31st!
And while I feel like an infomercial…I have to say…THERE’S MORE…
How would you like to have FREE access to 11 Beachbody programs as well as sneak peaks into the latest and greatest without having to buy any DVDs or make any additional financial commitment? Well its all yours! If you upgrade to a club membership you will get a FREE 30-day trial which includes access to Beachbody’s On Demand feature released this month! You can see the full details here but HERE but this is such a fabulous way to dabble with all of the trainers in a variety of programs before committing! Your initial payment of $38.87 occurs in 30 days and continues every 90-days, as long as you continue your Premium Club. If you decide its not for you – just cancel – no questions asked!
If you are ready to start your journey and give your body a fresh start to clean eating and create healthy habits, please fill out the application below for a spot in my next 30 day challenge!
6 weeks down and 2 to go! I can’t believe I am in the homestretch!!!
This last week was a little different but challenging yet still!
I had an absolutely AMAZING weekend in the ‘burgh for Pittsburgh’s Super Friday and our Dream Team Celebration Saturday.
I got to meet our CEO Carl Daikeler:
I got to meet AND workout with the creator of the 21-day fix – Autumn Calabrese and try out her new 21-day fix EXTREME:
Of course we worked out…
But we also celebrated and ate, and ate, and ate some more!
So needless to say I needed a jumpstart for week 6 – enter a simple little cleanse – the 3-day REFRESH!
Sometimes its hard to get back in the swing of things. I’m a routine type of person. Keep me on my routine and I’m as happy as can be. Stray from that – and watch out! It wasn’t easy jumping back in…I could feel the bad nutrition choices lingering in my body but I knew the easiest way was to JUST DO IT – so I did!
Monday was a typical day and then I started the 3-day refresh on Tuesday. The guide says to do “moderate exercise” so I stayed with the modifier in Insanity Max: 30 on both Wednesday and Thursday but went full out Friday morning – what can I say I was feeling REFRESHED!!!
If you haven’t heard of this yet or given it a try – please consider it! I am not big on diets, cleanses etc… but this is different!
Happy New Year Fit Fam! Beachbody is throwing out some late Christmas gifts or early New Years gifts – however you want to look at it – and they are launching the January Challenge Pack Promotions EARLY!!! So what’s that mean for you??? You can snag up these amazing offers NOW through your team beachbody coach!!! If you don’t already have an account you can CREATE YOUR FREE ACCOUNT with me as your coach so you’re all set to browse and check out the details!!
This challenge pack combines the new and ever amazing Insanity Max:30 fitness program (which I am currently progressing through week 4) with the 3-day refresh! Whether you’re looking to jump start your new year fitness or wrap up the program with a bang – this combo is a perfect fit! It also includes a 30 day supply of Shakeology HD so you can maximize your nutrition and your fitness for amazing results!!! And if you’re already familiar with the 21-day fix portion control colored containers – you’ll be happy to hear they line up perfectly with the Insanity Max:30 meal plan as well! Talk about an easy transition!!!
21 Day Fix and Shakeology Challenge Pack Promotion: $20 off regular Challenge pack price
This was the first Beachboy program I completed and holds a spot near and dear to my heart!!! I joined a challenge group last February, I followed the nutrition guide, I drank my shakeology every day, I did every 30 minute workout and the results followed!!! I still think of this as the best nutrition guide and complete head to toe weight-shredding and toning workout!
My 21-day fix results – Round 1
21 Day Fix En Espanol and Shakeology Challenge Pack Promotion: Savings of $20 off regular price
If you’re thinking “cleanses just aren’t my thing” – think again! This 3-day refresh isn’t like those other cleanses that leave you starving, or only drinking juices all day. You will eat – and you will eat plenty – trust me! You follow a vegan diet for 3 days fueling your body with 1 shakeology, 2 vanilla refresh shakes, 1 fiber sweep and several servings of fruits, veggies and healthy fats to clean your system and leave you feeling, you guessed it REFRESHED!
*Promotion only available in the US
Don’t put it off any longer…your time is now – like RIGHT NOW!
I am kicking off my NEW YEAR, NEW YOU accountability group on January 5th and I’d love to have you join me! You can pick one of these amazing offers above or any other workout program you feel fits your lifestyle! There’s something out there for everyone!!! Find out what happens when you combine the Fitness (workout program) + Nutrition (Shakeology and meal plan guide) with Support (Challenge group) = You will see SUCCESS!!
The last 6 weeks were filled with parties, travels, amusement parks, baseball games, family gatherings, birthdays and our 5-year wedding anniversary! And while these were all fun times they all had one thing in common – DELICIOUS FOOD – and A LOT of it!!!
I continued my workout regimen but a few bites here and a trip to get fro-yo there…an extra helping of this and another scoop of that were starting to add up! My clothes were feeling tighter and more importantly I was starting to feel more tired. I know it well, but this just reinforces that abs are made in the kitchen! You can workout all you want but its the nutrition that matters most!
I starred at the box for a few days before I set my start date – 8/13, 8/14 and 8/15.
Time to get serious…
I had done the refresh once before so I knew what to expect. I knew what options from the meal plan worked for me and what didn’t – so guess what I did – ate the same thing for 3 days!!!! May seem silly but I believe the old saying “if its not broke don’t fix it”.
Here’s a summary of what my food looked like:
3 Day Refresh meals
Breakfast – Shakeology
Mid-morning Snack – Fiber Sweep
Lunch – Salad with 1/3 cup blueberries and Vanilla refresh with 6 strawberries (yes, I split up my fruit so I could enjoy some in my shake and some with my salad – this isn’t my first rodeo!!!)
Afternoon Snack – cucmbers and hummus
Dinner – Lemon green beans with almonds and a vanilla refresh with cinnamon
You’ll note there’s no picture of the fiber sweep – well that’s because I learned that lesson the hard way. Its best to MIX and CHUG – FAST! I didn’t mind the taste but the texture is a bit odd and it thickens as it sits.
I enjoyed 2 glasses of my iced green tea each day and drank more water than I though was ever possible! I remember last time being so hungry that first day but then it subsided by day 2…however this time seemed a bit easier!
My results are not jaw dropping…however I did lose 2 pounds and a total of 4 inches between my hips, waist and bellybutton. And above all else – I felt better – which was why I was doing this in the first place 🙂
3-day refresh results
I have a feeling I’ll be back in a few weeks for another go around!!!
You can get started with the 3-day refresh and continue a lifestyle of clean eating and exercise to help you get on the right path to a happier and healthier life! Create your free account HERE, browse, shop, decide, commit and be healthy!