Wanting to eat healthy and knowing how are two different things. Here is how the 3-Day Refresh taught me how to do both.
I did it! I survived the 3-Day Refresh! Read my Refresh review and see my results here.
My goals for the 3-Day Refresh were:
- I wanted to kickstart the loss of a few pounds before I started 21 Day Fix Extreme.
- I felt like a blob after indulging too much on Thanksgiving (or if I’m totally honest, ever since Halloween…)
- I wanted to teach myself better habits in the kitchen that I could use for the longer term.
Within 3 days I accomplished all of these things, and I didn’t feel like I was starving, although I did feel a little “off” on day two – read below for more on that.
Honestly, I was a little hesitant doing the Refresh because I saw other people posting about their experience – some good, some bad.
I decided to try it anyway and while I may not be doing it every month, I can say that I WILL do another 3-Day Refresh before I start my Hammer & Chisel program in January. Not every program is right for everyone, but I’m just sharing my experience and results and you can make up your own mind.
How does the 3-Day Refresh work?
For 3 days I drank a daily high-protein/vitamin shake and fruit for breakfast, a digestive fiber drink later in the morning, a high-protein Vanilla Fresh shake for lunch, along with fresh fruit, vegetables, and healthy fat options throughout the afternoon. For dinner, I had another Vanilla Fresh shake along with a choice of easy dinner recipes. I also had tea twice a day and LOTS of water.
Here’s the “skinny”. My 3-Day Refresh Review:
First impression: I opened up the box and was intrigued by the packets of Vanilla Fresh and Fiber Sweep – and the name Fiber Sweep for that matter (reminded me of the SNL skit for the cereal “Colon Blow” – you can Google it later). I read through the booklet to find instructions and recipes, and was reassured to know this wasn’t a “liquid diet”.
I did my research to see exactly what was in the Fiber Sweep and found it contained whole ground flax, chia, and psyllium seed husks to naturally and gently get the digestive juices flowing (yum!). The Vanilla Fresh was going to fuel me with more than 20 grams of wholesome plant-based protein, 22 essential vitamins and minerals, and probiotics for digestive health. Sounded good. I just hoped all this would TASTE OK since I would be having 1 fiber and 2 vanillas a day for the next 3 days. And of course, Shakeology (which is what I have for breakfast every morning anyway) – packed with potent superfoods, antioxidents, phytonutrients, and vitamins.
Here is a breakdown of my 3 days, along with some hints that you might consider if you are thinking of doing the Refresh yourself.
- 5:00 Wake up. Morning water, weigh in (took my measurements the night before). Workout (yes, you can workout on the Refresh, but something not too rigorous).
- 6:30 BREAKFAST. Chocolate Shakeology, banana. So far, so good.
- 8:30 TEA BREAK. Not hungry at all yet, but of course I’ve only been up for 3 1/2 hours.
- 9:00 Water
- 10:30 FIBER SWEEP (tasted lemony – not bad at all, thank goodness!) LOTS of water afterward. TIP: Mix it with only a little bit of water and drink it quickly (like a shot)!
- 11:30 LUNCH. VANILLA FRESH (tasted awesome), carrot sticks with almond butter and a fruit bowl of chopped apples, grapes, and strawberries.
- 2:30 TEA BREAK again. Thinking about my afternoon meetings, and hoping I’ll be all right.
- 5:30 DINNER! Made it through the meetings just fine. Now home and prepping dinner for my son and I. I chose the lemony green bean recipe from the Refresh guide and added some zucchini (I added rice and baked chicken to my son’s dinner). Drank more water. Not too hungry, but boy would I have loved some chicken! I was nervous that if I had my last meal of the day too early I’d get really hungry later, so I decided to wait an hour and have the last vanilla shake then.
- 6:30 VANILLA FRESH. I wasn’t really hungry for it, but I wanted to follow the schedule faithfully so I drank it. Followed by more water. And a bathroom break. ;)
So far, on track and doing great! Lunch was honestly delicious and filling. Used the bathroom a couple of times more than normal… must be all the tea and water. Am I usually that dehydrated?? Hmm..
- 5:30 Wake up. Slept really well. Morning water, workout, and more water.
- 6:45 BREAKFAST. Chocolate Shakeology and some apple slices.
- 9:00 TEA BREAK, water.
- 11:00 FIBER SWEEP, water.
- 12:00 LUNCH. VANILLA FRESH, banana, and leftover green bean/zucchini.
- 2:30 TEA BREAK.
- 5:30 DINNER. VANILLA FRESH and a veggie stir fry I made. Feeling like I was about to get a headache, though it never came.
- 7:00 Couldn’t wait to go to bed, so I turned on some Netflix and eventually fell asleep. Slept well.
Feeling a bit on tired this second day. I wouldn’t describe it as “sleepy” tired, but a bit “off”, as I said earlier. I think my body is adjusting to the limited amount of calories, and possibly detoxing a bit from sugar. Not that I usually eat all that bad, but it was just Thanksgiving weekend after all, and I had my share from the dessert table… My other thought is that I should probably have done a lighter workout.
- 5:00 Wake up. Slept really well again and actually didn’t have to hit snooze. Had my morning water, workout, then more water. Did Shaun T’s Cize on BOD.
- 6:30 BREAKFAST. Chocolate Shakeology and banana.
- 8:30 TEA BREAK.
- 9:30 Water.
- 11:30 FIBER SWEEP, water.
- 12:30 LUNCH. VANILLA FRESH, apple slices, and the cucumber tomato salad from the recipe book. Easy, quick, and filling.
- 3:00 TEA BREAK. Not tired as much at all today.
- 6:00 DINNER. VANILLA FRESH, and roasted asparagus with slivered almonds. So good!
On “Day 4” I actually felt “lighter” when I woke up, with plenty of energy, a less bloated feeling, and not one food craving.
I was excited to take my measurements and see if I made any progress.
Some tips for you if you are considering the 3-Day Refresh:
Before you Refresh it’s a good idea to take the bad stuff out of your fridge and pantry as much as you can. Removing temptation will definitely help your willpower.
Select your 3 days strategically. I purposely chose my 3 days during the week (and right after Thanksgiving!) so I’d have an easier time getting into a routine. You might be the opposite. Do what works for you.
Weighing in. I’m not a huge fan of the scale, but in the spirit of documenting my 3 days I did weigh myself on Day 1 and again on Day 4. Same time of day for both.
Measurements: It’s VERY important to take measurements AND photos because the scale WON’T show you how much your body’s SHAPE is changing. Here are the body parts I measured:
- Skinny waist as I call it (the part where pants in the 90s used to button)
- Pooch (if you’ve had babies, or maybe even if you haven’t, you might have a pooch)
Workouts: I did the BOD Workout of the Day each day.
Food prep is easiest done ahead of time. The Refresh guidebook lays it all out so it’s very easy to plan ahead and put everything you need in ready-to-go containers. Packing ahead = less temptation. It’s only 3 days, you can do this!
Water is vital! Schedule it if you have to.
After you Refresh gradually incorporate more protein and carbs, but don’t go on a crazy binge. Why work so hard just to unravel it all? Continue the healthy habits you worked so hard to create, drinking water, making good choices with as many unprocessed foods as possible, and you won’t undo your good results.
Speaking of results…
I lost 4.2 lbs, 1.5 inches from my waist and 1.75 inches from my hips! I am thrilled with this!
I learned how to eat better, I experienced first hand the awesomeness of actually drinking enough water, and I found I actually don’t mind cooking (and eating) vegetables as much as I thought.
I feel prepared to jump in to the 21 Day Fix Extreme program, with its portion-controlled nutrition plan. THEN, it’s on to the Hammer and Chisel as my first program of 2016! I already have another Refresh on order so I can prep for that one, too! Can’t wait!
To your success and beyond,