Nutrition | Beachbody Coach at Pledge To Stay Fit

Ask The Expert: Easy To Follow 8-Week Transition Diet For Best Results

Transition diets are one of the easiest ways to become a healthier eater.

I’ve been doing them since the ’80s and, in fact, one of the first articles I ever wrote for Beachbody, in January 2001, was a 6-week transition plan. They’re not only great for first-time dieters but are also great for any time you feel like cleaning out your system after a period of slacking off. That’s why I do a variation of this plan almost every year. Here’s my latest creation.

It’s often said that no one diet works for every individual. While this is true, you may have noticed that all Beachbody eating plans target a similar goal: Eat more natural, whole foods and less junk. That’s because there are no secrets to healthy eating. There are strategies that can lead to various performance benefits, but 99% of the goal of eating healthy is to minimize junk and get your diet to consist of real food (you know, the stuff nature makes). With this in mind, our Beachbody nutrition guides use various strategies, all designed to lead you to the same place.

While those nutrition guides tend to be detailed, the 8-Week Transition Diet is for those of you who want simple. Outside of a small list of what you can’t eat, you’re free to chow down on anything. How hard can that be? You should also find that by making your transition gradually, the road to healthy eating is pretty easy.

Click Here to view the 8 Week Transition Diet.

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My 3 Day Refresh Review and Results with 3 Day Walk-Through

by Rob Humphrey

This has been a great start to getting back into a fitness regimen for me. I started out with the P90X3 challenge and have lost more than 20 pounds. I completed P90X3 the beginning of April and I am proud to say that to this day I still get in 4-6 workouts per week while “trying” to keep my nutrition somewhat respectable. We all know that nutrition is where the money is and I my weight keeps teetering between 182-185 since completing the X3 challenge. Honestly that’s where I feel comfortable but it’s not my goal weight. My goal is to break into the 170’s.

My nutrition has not been where it needs to be especially in the last few weeks so I felt I needed something to give me that extra push or restart to get me back in the nutrition grind. Then, to my surprise Beachbody announced it had a new 3 day nutritional product called the Beachbody 3 Day Refresh. After taking a look at what all was entailed and how it worked I knew it was just what I needed to break the code and jump back into taking my nutrition more serious. But before we dig in I feel inclined to give a little detail on what this program is all about.

Why Do The Refresh? Does any of these sound familiar?

• You need a clean break from a period of unhealthy eating.
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on.
• You want to jump-start healthy eating habits for a new workout program.
• You want to quickly lose a few pounds for an upcoming event.
• You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time.
• You want your clothes to fit better.
• You want more energy.
• You love food and want to be satisfied while you lose weight and get healthier.
• You’ve tried liquid fasts or other fad diets and they simply don’t work.

But What Exactly is the 3 Day Refresh?

It’s a 3-day program of Shakeology®, high-protein shakes, and digestive drinks, that is supplemented with an array of fresh fruits, vegetables, and healthy fats that’ll keep your energy and metabolism up, while your weight goes down.

The 3-Day Refresh Complete Kit Includes:

During the Refresh I’ll be drinking 4 Shakes/Drinks per day. And here they are:

SHAKEOLOGY for breakfast – Packed with potent superfoods, Shakeology starts each day of your Refresh with Your Daily Dose of Dense Nutrition^® to help improve and support all your body’s vital functions, while also helping to maximize energy and maintain healthy blood sugar levels (available in your choice of 6 flavors, including vegan options—recommended).*

VANILLA FRESH shakes for lunch and dinner – This patent-pending, delicious, and protein-rich formula helps curb your hunger with more than 20 grams of wholesome plant-based protein, 22 essential vitamins and minerals, probiotics for digestive health, and a patented potato protein extract clinically tested to satisfy your appetite.*

FIBER SWEEP drink – Gently and naturally eliminates waste from your digestive system with its patent-pending blend of whole ground flax, chia, and psyllium seed husks.* As part of a healthy diet low in saturated fat and cholesterol, Fiber Sweep can help lower cholesterol, support healthy blood sugar levels, and may even reduce the risk of coronary heart disease.*

PROGRAM GUIDE – This comprehensive guide walks you through how this program works, what to expect, and how to prepare your shopping list, as well as your body, for the 3-Day Refresh. It also contains a menu planner with numerous easy-to-make, nutritious, and delicious meals, a list of fruit and veggie options, guilt-free flavorings, and recipes for fresh-pressed juices.

My 3 Day Refresh Review & Results

Now that we have some of the details out-of-the-way, how did I do with the program? I have to say I’m excited to try this system and can’t wait to see my results. I mean come on, it’s only 3 days. Anyone can do this for 3 days, but it’s the ones that will continue on that will feel even better for it.

Here we go! The Refresh is designed to amp up my metabolism while helping me lose weight. The structure of the program is fairly simplistic and easy to follow. First we have our eating schedule (meal timing).

3 day refresh eating schedule — Meal Timing

Now that we have our meal timing [image above] we can start to lay the foundation to what we want to eat over the next 3 days. Each fruit, veggie and healthy fat options are given in a list in the program guide. Simply pick the ones you like. Pretty cut and dry huh, below you’ll find our fruit, veggie and fat options to use on our refresh.

You can work out during the refresh but I wouldn’t recommend anything intense since we will be at a very low calories intake for the next 3 days. For me, I found a 10 minute ab workout from the 21 Day Fix program to be enough. It’s just been such a habit to workout that I didn’t want to lose that momentum.

I started the 3 day refresh at a weight of 186.8 pounds which is higher than I have been in some time, but I attribute that to the last few days of “pigging” out. I lost control of my eating and started getting addicted to drinking soda again which is a huge calorie boost for me. That’s one thing I want to accomplish with this program, getting out of my soda cravings. My other goal with this program is to break that weight loss plateau I hit awhile back. I haven’t been able to crack 182 this year and I am bound and determined to finally crack it this summer!

Starting Refresh weight — Starting Weight

Day 1 of 3 Day Refresh

Day 1 of my 3 day refresh review and I have to say I am pretty excited to get this thing going. I started my day with the large glass of cold water to get my water intake started right off the bat. They recommend us drinking 1/2 our weight in ounces so that was about 1 gallon for me. I woke up feeling a little hungry and was ready to get my first 3 day refresh program started.

For breakfast I could have shakeology and 1 serving of fruit, which you could blend together or eat separately. One thing I should mention is they recommend to do the VEGAN options for Shakeology as they are easier on your digestive system compared to the regular. For me, I went with the regular chocolate, it’s what I like and had on hand, so I say do what’s best for you. As for the fruit, I went with my favorite, strawberries.

The mid morning snack calls for another one of the refresh supplements called Fiber Sweep. While looking at the ingredients I noticed there is a lot of Omega 3’s. The directions say to mix well and drink promptly. I found out why very fast, as you mix the Fiber Sweep it thickens up rather fast, almost to an oil state. And if I’m honest it didn’t taste good either, but looking at it, I knew that already. It’s only 8 oz so I chugged it fairly fast and got it over with. We only drink the Fiber Sweep once per day for the 3 days so it’s definitely doable, just glad it’s only 8 oz.

By the time lunch was here I was hungry again. Lunch called for the next supplement in the Vanilla Refresh which is basically a vanilla protein powder. The taste of the Vanilla refresh was pretty good. It’s very similar to a vanilla bean flavor. I was excited to have lunch because it was another meal we get to actually eat some more food. I’m allowed the Vanilla Refresh shake, 1 serving of fruit, 1 serving of veggie and 1 serving of healthy fats. They give us a list (image above) to choose from each category in the 3 day refresh guide so it’s really simple to plan out the meals. My lunch consisted of watermelon, celery sticks with almond butter and of course the shake.

The afternoon snack time came around and this is where I could have a single serving of veggies and fats. My snack on day 1 was an avocado and a cucumber. Simple clean eating at it’s best.

Dinner time! At dinner we take our last shake in the form of the Vanilla Refresh and we can have a serving of one of the dinner recipes provided. For my day 1 dinner I went with the Roasted Asparagus Almonds. It was very tasty but in my opinion was not enough food, but I guess that’s the point right.

Day 1 Refresh Review

As day 1 of my 3 Day Refresh review came to a close I completed all my supplements and meals, and I met my water goals. The problem was by around 9 pm I was feeling hungry, and to the point where I was woozy and had a headache. I read that the headache is due to the body detoxing and low calories but I couldn’t handle the other symptoms. I decided to eat a little more just to feel better and had another serving of fruit and some almond slivers. That seemed to do the trick for me. Other than the feeling I had at the end of the day, Day 1 went well and I would call it a success. This system is easy to follow, probably the easiest nutrition plan I have ever tried to follow. I’m ready for day 2!

Day 2 of 3 Day Refresh

For day 2 of the 3 Day Refresh Review I decided to increase some of the serving sizes since I had hunger issues at the end of the day. I won’t be increasing the serving sizes by much, but just enough to get a few more calories by the end of the day (75-150 calories). I stuck to the guidelines and only used what was listed in the refresh program guide. As you cans see from the image below I have already started to drop some weight even with the added calories.

3 day refresh day 2 weight — Morning Day 2 Weigh In

I started day 2 breakfast with my chocolate Shakeology and some pineapple slices. Like I mention above I added some more calories today, so at breakfast I added 1/2 a banana.

By the time the mid morning snack came around I wasn’t feeling hungry which was a good sign. The Fiber Sweep is my scheduled mid morning snack and today it was much easier to drink. Maybe because I knew what to expect, either way it seemed better, but still not very good.

I have to admit that lunch time is becoming my favorite meal time during the Refresh. Today’s lunch included a full serving of strawberries, cucumbers and 1/2 an avocado and of course the Vanilla Fresh protein supplement.

Snack time for day 2 came at the right time. I kept it easy peasy and had a tomato and 1/2 an avocado. Looking forward to my dinner.

Dinner on day 2 of my 3 Day Refresh review was great. I was torn between a few different recipes. I wasn’t in the mood to boil or bake anything so I decided on the “Cucumber and Tomato Salad” recipe from the program guide. Not a big fan of vinegar and this recipe calls for a few different kinds of vinegar, but hey I was willing to try it. I have to say it was AMAZING! In fear of possibly being hungry later this evening I saved the Vanilla Fresh shake for a little later in the evening and that seemed to really help battle any possible hunger issues.

Day 2 Refresh Review

Day 2 of my 3 Day Refresh Review went much better than day 1. I was a little more in control of what I was going to eat and knew what to expect. Day 1 came with a headache that I’m reading is caused from the body detoxing and low-calorie intake. I was glad to not have to deal with a headache on day 2. I increased my calories on day 2 since I was feeling hungry and nathargic by the end of the day yesterday. I didn’t add much, just 1-2 extra servings of fruit which wouldn’t be more than 75-150 more calories on the day. Taking the last Vanilla Fresh shake later in the day also seemed to help. Having the extra calories kept me from being hungry on day 2. I have to say this was a big win for me, no headache, and no hunger for the win.

Day 3 of 3 Day Refresh

Day 3 of my 3 Day Refresh Review is here and I will admit that I’m glad. I’m ready to eat some “real food” again, you know, like meat! This 3 day challenge has been great I have to admit that as well. It has really helped me get my nutrition back under control and I’m blown away by the weight loss even after adding calories to the program.

Starting Day 3 Weight — Morning Day 3 Weigh In

My day 3 breakfast mirrored my breakfast from yesterday. Chocolate Shakeology, pineapple slices and 1/2 a banana. Nothing like starting the day off right. This is such a good tasting and nutritious breakfast it almost feels like a “cheat meal”.

Mid morning snack time and you know what that means…Fiber Sweep time! Glad this was the last time I had to drink this, even though by the 3rd day it’s not as hard to drink today, but it still doesn’t taste that great.

For my final lunch (still my favorite meal of the refresh) I went with the Vanilla Fresh, which is really turning out to be tasty, a serving of cantaloupe for my fruit, celery as my veggie and 1/2 an avocado for my healthy fats.

I kind of screwed up my mid afternoon snack. I thought I had this 3 day refresh meal schedule down pat. I ate a serving of pineapple and 1/2 an avocado. After I finished my snack I happened to check the schedule an noticed I was supposed to have another veggie instead of the fruit. Oh well.

At dinner I had to try another recipe from the program guide. This time I chose the Kale and Pine Nuts recipe. Well, it wasn’t that great, I finished it but it’s not something I’ll do again anytime soon. This was also the time for my final supplement (Vanilla Fresh) during the 3 Day Refresh. Sorry there is no pic of my dinner, it wasn’t much to look at, trust me.

Day 3 Refresh Review

I have to say that day 3 was definitely the best day overall. No headaches, no hunger pains, no bloating. I actually feel really great right now. I feel thinner too, if that makes sense. Even with the mid afternoon snafu I did I feel AMAZING. I did increase my servings today like I did yesterday. If you are going through this refresh and feel like you’re starving don’t be scared to add an extra serving of fruit or veggies. Final weigh in is below…BOOM!

Final refresh weight — 3 Day Refresh Results

Final Thoughts On Refresh

Pre-Refresh: Some people find doing a challenge like this easier by clearing out the fridge and pantry of any tempting food that my keep you from finishing. By doing this it will definitely take out the possibility of wavering.

During Refresh: This is short and condensed version of the Ultimate Reset which is 21 days. Even though this is only 3 days you should notice your energy level increase ever so slightly (in the least) and your digestion will improve (making you more regular). And best of all, craving those certain “naughty” foods may dissappear…SCORE!

Post-Refresh: You should expect improved digestion, energy and some weight loss. The goal of this program is to jump-start you into better overall health wellness. It will help you break those poor eating habits and kick-start some healthy ones. For me, it also cracked a plateau I have been stuck in for months. After finishing the 3 days you will feel thinner, lighter and just healthier. I dropped 6.4 pounds and 1.5 inches (from my waist) with this program meeting my goal of breaking my weight loss plateau! It made me a believer and I’m ready to take on my next challenge…the 21 Day Fix.

My 3 Day Refresh Tips

Be prepared! You may feel hungry at the end of the day (especially day 1), and you may have a headache. This is normal, many people deal with this, as I did. If you don’t feel you can make it through the night don’t be scared to add an extra serving of fruit or veggies. It’s not a big deal, we’re only talking about an extra 75-150 calories and that’s what worked for me.

Don’t over do it! Don’t try to do the refresh while doing intense workouts like Insanity, T25 or P90X. I did some of the shorter ab/core workout from various Team Beachbody Workouts.

Chug It! The Fiber Sweep is not tasty at all (not too awful by day 3). Prepare it, mix it, close your eyes and CHUG IT. You only drink it 3 times.

** SPECIAL Tip ** For ongoing maintenance and continued progress, I HIGHLY recommend purchasing the 3 Day Refresh WITH the full supply of Shakeology which is known as the Challenge Pack. You are saving money when it is bundled together AND you get to continue your progress long after the Refresh ends. Win – win for YOU!

Have Questions?

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3 Day Refresh | What Is It and How Does It Work | FAQ’s

by Rob Humphrey

In just 3 short days, you can get your health, energy, and vitality back on track—all without starving. You’ll conquer your cravings. Get a flatter belly. Feel lighter and more energized. And your clothes will fit better. All with the 3-Day Refresh!

What is the 3 Day Refresh?

The 3-Day Refresh is a scientifically designed program that helps you fast-track your weight loss, kick-start healthy eating, and get a clean break from bad nutrition habits. 3-Day Refresh is a simple, straightforward program that will help cleanse your body and improve the way you feel—without starving yourself. Unlike juice cleanses or liquid fasts which tend to be high in sugar and low in protein (leaving you feeling weak, hungry, and sluggish), this easy-to-follow program helps support your metabolism while nourishing your vital organs. For 3 days you’ll follow a program of 3 shakes a day, a fiber drink, plenty of filtered water, plus a wide array of fresh fruits, vegetables, and healthy fats throughout the day to keep your energy and metabolism going.

Why Do I Need It?

Maybe you feasted like a king or queen over the weekend, and want get back on track. Perhaps you simply just want to lose that last bit of annoying pudge. Maybe you used to eat healthy but little by little you fell off the wagon and now are ready to climb back on. It’s also possible you’ve never had a healthy diet but you’re finally ready to start. Sometimes you want to quickly drop a few pounds for an upcoming social event. Or perhaps you’re kick-starting a new workout program and want to shift into high gear right away. Or maybe, just maybe, you’re ready for a few days of clean eating just because it’s the right thing to do. Whatever your “maybe” may be, we all have those times when we want to get our nutrition on track—and that’s what the 3-Day Refresh is all about. This program is the easiest way to break the cycle of bad eating habits while creating new ones, conquer your cravings, flatten your stomach, feel lighter and more energized, sleep more soundly, detoxify your body, and dramatically improve the way you feel—ALL WITHOUT STARVING!**

How Does It Work?

For 3 days you’ll have a superfood-packed Shakeology® shake for breakfast along with a fruit option; a Fiber Sweep digestive health drink later in the morning; a satisfying, high-protein Vanilla Fresh shake for lunch, accompanied by fresh fruit, vegetables, and healthy fat options throughout the afternoon. For dinner, you’ll have another Vanilla Fresh shake along with your choice from a list of delicious, easy-to-prepare dinner recipes. You can also have tea twice a day and as much filtered water as you like (we suggest you drink AT LEAST half your body weight in ounces per day).

What Sets The 3 Day Refresh Apart From Others?

Juice cleanses and other popular short-term cleanses provide incomplete nutrition promoting muscle loss instead of fat loss and can cause a rebound due to the lack of adequate protein, low fiber, and/or high sugar levels. Many juice cleanses range from $50–$70 per day, while this 3-day program is only $23 per day for the Complete Kit. It offers a superior nutritional solution and also will serve as a great door opener for purchases of Shakeology and/or the Ultimate Reset®.

What To Expect When You’re Refreshing.

The 3-Day Refresh is a low-calorie program (about 900 calories a day) but because the shakes and fresh food selections are high in protein and fiber, they will help keep you satiated throughout the day. Because this program is packed with fiber, if you don’t already have a diet that’s high in fruits, veggies, and whole grains, it’s a good idea to prepare for the 3-Day Refresh by eating a large salad and/or a few servings of fresh veggies throughout the week leading up to it. If you get a little gas or bloating, this is a sign that you need to up your fiber levels in general. Fiber promotes satiety, balances blood sugar, promotes cardiovascular health, and keeps your digestive tract functioning. If gas is an issue, we’ve highlighted the “low gas-producing” options in the veggie list and dinner recipes in the menu guide. It’s also incredibly important to stay hydrated during the 3-Day Refresh. Water is the body’s lubricant and is required for every major process. It keeps your digestion flowing, flushes out toxins, keeps your system balanced, and helps control hunger. We recommend drinking half your body weight in ounces every day. So, if you weigh 150 pounds, you should be drinking at least 75 ounces of filtered water every day.

What’s included?

• 3 packets of Shakeology®—your choice of 6 flavors (we recommend Chocolate Vegan or Tropical Strawberry
Vegan during the Refresh as plant proteins are often easier for the body to digest)
• 6 packets of Vanilla Fresh (high-protein shake)
• 3 packets of Fiber Sweep (digestive drink)
• 1 Program Guide

What does one eat and drink while Refreshing?

• FILTERED WATER: In addition to the water you use in your shakes and teas, we recommend you drink at least half your body weight in ounces of filtered water each day.
• BREAKFAST: A superfood-packed Shakeology shake, plus one fruit option
• MORNING TEA: 1 cup of unsweetened herbal or green tea
• LATE MORNING: Fiber Sweep, a digestive health drink
• LUNCH: Vanilla Fresh shake, plus 1 option from the Fruit List, 1 option from the Vegetable List, and 1 option from the Healthy Fats list
• AFTERNOON SNACK: 1 option from Vegetable List, and 1 option from the Healthy Fats list
• AFTERNOON TEA: 1 cup of unsweetened herbal tea (caffeine-free)
• DINNER: Vanilla Fresh shake, 1 option from the Dinner Recipes, and 1 cup of organic vegetable broth (optional)
• EVENING TEA: 1 cup of unsweetened herbal tea (caffeine-free)

When Is The Best Time To Do The 3-Day Refresh?

You can use it anytime you need to lose a few pounds quickly. Or kick-start a cleaner diet. Maybe after a long weekend of eating everything in sight. When you want your clothes to fit a little looser. Before, during, or after a workout regimen. You may choose to do it once a month to keep your habits sharp and your body healthy. You can pretty much do the 3-Day Refresh whenever you feel like recharging.

3-Day Refresh FAQ

GENERAL
Where can more information on the Refresh be found?	Please visit here.
What is included in each Refresh Kit?	Click Here
Which kit is included in the Challenge Pack?	The ‘Kit with out Shakeology’ option (Shakeology is included in Challenge Packs).
What should a user expect before, during and after the Reset?	Please view below
What is the program schedule?	3 days consisting of shakes, a fiber drink and plenty of fresh food.
Can the Refresh guide be previewed prior to purchase?	No. It must be purchased. A preview is not available.
Is the guide available to purchase on TeamBeachbody.com?	No. The 3-Day Refresh kit must be purchased to view the Program Guide
Is the guide available for download?	No. The printed guide is available with the purchase of a kit.
Can the Complete Kit be ordered as an HD/Autoship?	No. Only the Kit without Shakeology is available for HD/autoship.
Is there an iPhone or Android App?	No. There are no current plans to release a mobile app.
Is 3-Day Refresh apparel available?	No. 3-Day Refresh apparel is not currently offered.
Is there a place a customer can ask other users questions?	Yes. Visit the Team Beachbody Message Boards and see the 3-Day Refresh group section.
If a customer starts or completes the Refresh & is unsatisfied, what then?	Return it with in 30 days for a complete refund (less S&H).

NUTRITION & MEALS
Will participants eat while on the Refresh?	Yes. 3 shakes, 1 fiber drink, 6 healthy snacks and 1 dinner recipe daily.
What is the estimated daily calorie intake while on the Refresh?	Approximately 900 calories per day that may vary based on meal selection.
What is the estimated cost of fresh food while on the Refresh?	Cost of fresh food will vary by person and by market.
Is Shakeology a required piece of 3-Day refresh?	Yes, Shakeology is the daily breakfast option in the program.
Can a flavor combo be customized for the Complete Kit?	No. All packets in the kit must be the same flavor.
Is there a Refresh approved substitution for Shakeology?	No, not officially, visit the Team Beachbody Message Boards for advice.
Can non-Vegan Shakeology be taken while on the Refresh?	Yes. All flavors will work, but Vegan is recommended.
Why is Vegan Shakeology recommended?	The plant proteins found in the Vegan formula are easier to digest.
Where can tips & advice not included in the guide be found?	Visit the Team Beachbody Message Boards for advice.
If a user cheats or misses a day on the program what happens?	Results will vary, for best results 3 full consecutive days is recommended.

INGREDIENTS
Does the Refresh contain artificial ingredients or flavors?	No. There are no artificial colors, flavors, sweeteners or preservatives.
Does Beachbody follow strict FDA required Good Manufacturing Practices to prevent possible allergen contamination?	Yes, but cross contamination can never be ruled out.

Do any of Beachbody products contain synthetic steroids?	No.
Do the supplements contain caffeine?	No. 3-Day Refresh is a caffeine free product.
If a customer has allergy concerns, what should they do?	To ensure safety, consult a physician prior to taking the supplement.

RECOMMENDED USE
Does the Refresh need to be taken at specific times daily?	No. Specific times of day for meals, drinks and snacks will vary per person.
How often can the Refresh be completed?	Within moderation, the program can be done monthly or more.
While on the Refresh, should prescribed medications be taken?	Yes. Please consult a physician for individual medical advice.

What is the minimum age recommended for the program?	The 3-Day Refresh is formulated for adults over the age of 18.
Can other supplements be combined with the 3-Day Refresh?	To ensure safety, consult a physician prior to taking other supplements.
Can a user workout out during the Refresh?	Yes, if a user wishes to exercise only mild to moderate exercise is recommended.

STORAGE
What are the 3-Day Refresh storage instructions?	Store in a dark, cool, dry place like a kitchen cupboard.
Should the 3-Day Refresh be refrigerated?	No. Moisture resulting from refrigeration may harm the product.
Is the 3-Day Refresh affected by temperature?	For best results, store and consume the product s as directed.
What is the shelf life of the 3-Day Refresh?	All Refresh products are good 1 year from the listed manufacture date.

3 Day Refresh Expectations

Recommendations Pre-Refresh

For those who are not used to eating fresh fruits and vegetables daily, it’s recommended that they begin incorporating these foods into their daily diet (for example, a green salad each day during the week prior) and phasing out things like coffee, alcohol and animal proteins. Many will find it helpful to clear the fridge and pantry of tempting foods, so that compliance with the program is easier.

Expectations During the Refresh

When steering the body back to optimal health, there will be bumps in the road; including changes in energy levels, mental clarity, complexion, cravings for food, bowel movements, and even body temperature. All of these are temporary, normal effects of the following a reduced-calorie meal plan.

Overall Health	The 3-Day Refresh is intended to give users a break from poor eating habits and/or kick start healthy ones. After completing this program, users may feel lighter and healthier overall. Some may experience improved energy, mood and sleep as well. The program is intended to kickstart healthy nutrition habits which will lead to a healthier lifestyle and overall well-being.

Emotional	Users are not expected to experience any drastic differences in mood (highs or lows) however some individuals may experience irritability or crankiness given that the caloric load per day is lower than usual them. Any such shifts in mood are temporary and not long-lasting.

Hunger/Cravings	Users may experience hunger or craving for foods which are not part of the program during the 3 days, however, these symptoms are temporary. The 3-Day Refresh meal plans is rich in fiber and protein and offers frequent meal, beverage and snack occasions to guard against hunger. Vanilla Fresh shakes taken at lunch and dinner also contain a clinically-tested potato protein extract which helps to curb hunger and cravings.

Weight Gain/Loss	Weight loss amounts will vary by individual, but most users will experience a weight loss of 3 pounds on average.

Working Out	Following the program, users may exercise at whatever level they see fit. However, given the low-calorie meal plan, if a user wishes to exercise only mild to moderate exercise is recommended during the 3-Day Refresh program.

Body Aches	Some individuals may experience headaches or body aches during the program given that the caloric load per day is lower than usual. Any such incidences are temporary and not long-lasting.

Digestion	Improved regularity is a possible benefit of the program. However many users may not be accustomed to the higher levels of fiber in their diet, and this can lead to temporary gas, bloating or constipation. If users get a little gas or bloating, this is a sign that they need to up their fiber levels in general. Fiber promotes satiety, balances blood sugar, promotes cardiovascular health, and keeps the digestive tract functioning. If gas is an issue, there are “low gas-producing” options in the veggie list and dinner recipes in the menu guide.

Sleep	Improvement in the quality of sleep is a possible benefit of the program. Sleep irregularities may be experienced by some individuals, however as the body recalibrates, and moves itself into healthier, systemic functions. Due to the short time period (3 days) of this program, negative sleep pattern changes should not be drastic or long-lasting.

Expectations Post Refresh

Users can expect improved digestion, energy, and some weight-loss. This program is aimed to put users on the right path towards better overall health. Please refer to the “Maintaining your Results Post-Refresh” section of the Program Guide for additional tips.

3 Day Refresh Nutrition Facts:

Supplement Facts for Vanilla Fresh
Supplement Facts for Fiber Sweep
Supplement Facts for Shakeology

Did you find this post about the 3 Day Refresh helpful?? Do me a quick favor and share it with your friends! “Tweet it”, “Like it” or “Pin it” to help someone else who may be going through the same struggles as you! . Very much appreciated.

Yours In Success,

Work With Me - Join Us!

WHAT DO YOU THINK? LEAVE YOUR QUESTIONS, COMMENTS, or ideas below in the comments!

Is Ketchup making You FAT? Healthy Ketchup Recipe Inside

by Rob Humphrey

We all use them, condiments! They are the unsung heroes of making some our favorite meals even better. What’s a hamburger without ketchup, what’s a steak without A1? The problem is some of these condiments be the enemy knocking you out of your weight loss goals. Many are high is fats and calories and even loaded with added sugar (high fructose corn syrup) and artificial ingredients.

Not all are that bad, for example mustard, wasabi and hot sauce are usually healthy. But for those that aren’t (looking at ketchup) we found store-bought products that can make ketchup healthy.

Making your own tasty condiments is easy and fast too. And most can be made with ingredients you already have in your kitchen! Plus, you’ll see to it that every ingredient you add is natural and that there isn’t anything in your “special sauce” that doesn’t belong.

Today we focus on my favorite condiment..KETCHUP! Man I do love me some ketchup but a single serving of ketchup contains 40 calories, 10 grams of carbs (8 grams of sugar) and 420 grams of sodium. I don’t know about you but 1 serving (2 tablespoons) isn’t enough for me generally.

When we track our nutrition most people don’t count condiments towards their caloric intake. Ketchup can add up quickly if you don’t pay attention. If you just simply can’t do without ketchup my advice would be to measure and track it along with your daily nutrition. This was you’ll really know how awful it’s hurting your nutrition goals. Below we go over 2 ways to have healthy ketchup in your nutrition.

Making Ketchup Healthy

The ketchup industry tried to reinvent their product as a health food by advertising that it contains the antioxidant lycopene. They were hoping we’d ignore the fact that it still usually contains high fructose corn syrup and mysterious “natural” flavoring. Sorry, but we’re not buying that squeeze bottle. Our good, old-fashioned ketchup recipe uses tomato sauce, vinegar, and a little coconut sugar or maple syrup.

Old Fashioned Healthy Ketchup Recipe

Total Time: 2 hrs. 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 10 servings, about 2 Tbsp. each

Ingredients:
1 (15-oz.) can organic tomato sauce, no salt or sugar added
1 Tbsp. cider vinegar
1 Tbsp. coconut sugar (or pure maple syrup)

Preparation:
1. Heat tomato sauce, vinegar, and sugar in small saucepan over medium heat. Bring to a boil, stirring frequently, for 5 minutes or until mixture begins to thicken. Remove from heat; cover. Cool to room temperature.
2. Refrigerate, covered, for at least 2 hours.

Still Can’t Toss The Ketchup?

If you want to eat more healthy but just don’t want to bother with making your own we have an “Eat this Not That” ketchup scenario below.

Ketchup
Ketchup, while delicious, is not the best condiment for you. By nature, it contains a sweetener—whether that’s sugar, cane syrup, or (gasp) high fructose corn syrup.

Our Pick: Whole Foods’ 365 Organic Tomato Ketchup ($1.99/24 oz.)
The Whole Foods brand of ketchup contains only the ingredients ketchup needs to be “ketchup”—tomato puree, evaporated cane juice, white vinegar, salt, onion powder, and spices. If you don’t have a Whole Foods nearby, Heinz’s Simply Heinz® is the next best option, as it contains sugar instead of high fructose corn syrup.

Nutritional Information (per serving):

Calories: 18

Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 7 mg

Carbohydrate: 4 g

Fiber: 1 g

Sugar: 3 g

Protein: 1 g

Did you find this Ketchup Recipe helpful?? Do me a quick favor and share it with your friends! “Tweet it”, “Like it” or “Pin it” to help someone else who may be going through the same struggles as you! . Very much appreciated.

Yours In Success,

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WHAT DO YOU THINK? LEAVE YOUR QUESTIONS, COMMENTS, or ideas below in the comments!

How To Stay Committed To Your Workouts And Nutrition

by Rob Humphrey

This post is way over due, and I should have started the year off with it to be honest. But I guess better late than never huh. If you followed me during my How long does it take for prednisone to work then you may know a little bit of the back story I’m going to start off with so please bare with me.

Last year I took it upon myself to tackle the Insanity Challenge and make a whole-hearted effort to the program. Taking the nutrition seriously as well as pushing myself during the workouts. I was proud to have completed the programs 63 days with only missing one workout and I tracked my nutrition throughout the entire program. I was pretty meticulous about my nutrition during the Insanity challenge and never took a “cheat day” or “cheat meal”. When I Buy prednisolone online from Memphis I dropped about 11 pounds and 5-6% body fat bringing me to my best personal results since starting with Beachbody. But there was a problem…

The problem was by the time the 63 days of Insanity was over I was ready to fill my cravings of all the things I had passed on over the 60 day program. It only took me a couple of days after finishing Insanity to start eating poorly. And worst of all, it didn’t stop. It wasn’t too long that I was in a huge rut in my health and fitness. I added back all 11 pounds I lost with the program PLUS 20 additional pounds after that. As Austin Powers would say, “I lost my mojo”.

I just couldn’t seem to find balance in a workouts and forget about nutrition. I got to the place where if I wasn’t working out, then the hell with caring about what I ate. After months of this downward spiral I was topping the scale at 203 pounds (I was 174 at the end of Insanity), none of my clothes fit anymore and I hated who I was seeing in the mirror. And what was worse was I was taking my family down with me. Me and my wife were probably the heaviest we had been in years. I knew it was time and we had to do something. Below is my wife’s and my pictures before committing ourselves.

My Game Plan

I came up with a game plan for my new years resolution. The first thing in this “plan” was NOT TO BE PERFECT. Afterall nobody is perfect, if they say they are, they are lying. As it turns out not worrying about being perfect was my ticket to success. I laid out a fairly basic plan with basic guidelines for us to start the new year off right. I needed something I could do maintain beyond a workout program. I didn’t want to do another program and soon as it was over feel like “Where’s the pizza” or “bring on the ice cream”. So me and my wife started P90X3 in January and we adapted my basic guidelines. I didn’t track my nutrition, I just ate every few hours trying to make the best decisions without being too anal about what I ate. On the weekends we ate out, I still had fast food and ice cream (in moderation) and I didn’t stress over myself if I slipped up with my nutrition. Can you guess what happened? Before I get to that, check out my list:

The Basic Guidelines We Followed:

Workout 6 days a week w/P90X3
30 Minute workouts
No tracking nutrition
Know it’s ok to Cheat
Eat every few hours
Try New Recipes
Drink Water at every meal
Include protein, carbs and fat in each meal
Know it’s ok to eat what I want (cheat meals)

After following the above basic guidelines, me and my wife were steadily seeing results all the while enjoying the journey. After about 2 months of eating right (most of the time) and pushing play 6 days a week. We decided we were ready to take it to the next level. We started taking the nutrition a little more serious all the while still having a cheat meal here and there. We started to track our nutrition daily to meet a calorie and macro nutrient goal. This was a great progression for us, we didn’t just start from day one and go for broke, no, we gradually got into it and got better day after day. I think that is something to take away from all this. Not going cold turkey right out of the gates but to gradually progress towards your goals as YOU feel comfortable. As you start to see and feel the results you’ll want to do better automatically, and that’s what was happening to us. Were we perfect? No. Did we get six-pack abs? No. Are we in the best shape of our lives? No. But, what we got was so much better. We got our sense of self-worth back. Although we both still have a ways to go in our own personal health and fitness goals, we can look in the mirror and say “I like what I see” and it’s only going to get better from here on. Below is our pictures after completing 90 days P90X3.

Still Going Strong!

For me this is the coolest part, NOT STOPPING! We completed 90 days of P90X3 and we’re proud of our results. In the past when I had completed a Team Beachbody fitness program, the same thing always seems to happen. As soon as I finish, I’d go back to my old eating habits and gain every bit of weight I lost back, BUT not this time. Since we gradually got back into the game it has been so much more enjoyable this time and on top of that we are still going strong. This is the first time I completed a program and kept right on going. We are currently tackling the Body Beast workout and although I miss my short 30 minute workouts it’s still an enjoyable experience. I continue to drop body fat and my nutrition is still going strong even though it’s not perfect. I don’t wake up dreading my workout, I don’t dread tracking my nutrition, I don’t dread eating right, now these are things I look forward too, and that’s the best feeling of all. Are my guidelines perfect? No, but I’m not trying to be perfect, I’m only trying to be the best ME I can be. After more than 3 months of continuing our new fitness journey my game plan list now looks more like this:

Workout 5-6 Days Per Week
30 – 50 Minute Workouts Per Day
Track My Nutrition and Macros
Eat Every Few Hours
Keep Trying New Recipes
Drink More Water
Cheat Meals on the Weekend only if it fits in my Macros (IIFYM)
Cardio Only 1-2 Per Week
Strength Train 4 Days Per Week

How To Stay Committed?

So what’s the point to all this Rob? Truth be told, I talk to people everyday that relate to my story above. They do a program, have great results but once the program is completed they are back to old habits. Not only do I see it happen too often but it’s clearly happened to me more than once.

The simple truth is I want to help YOU. I became a Beachbody Coach to help others in their own fitness journeys. This year I recommitted myself with a different approach. An approach to my health and fitness that would last beyond just the length of a fitness program (typically 60-90 days).

I broke down what I did into 3 different phases (below). Each phase is a gradual transition into something we can maintain. And for me that was the ticket, a “gradual” change. If you feel so inclined, please continue and check out my 3 phases of what I think will gradually get you into your health and fitness to a level you can maintain for a lifestyle YOU want, instead of dreading working out and eating right you’ll be looking forward to it.

NOTE: I have something FREE to giveaway to you so be sure to keep reading.

How Do We Get Started? Phase 1

It’s going to be different for everyone. From what you read and saw above you can obviously tell that I’m not a fitness professional or a ripped individual, but one thing you can see is that I’m serious and that I have regained my passion for fitness.

The first step in getting started is to realize there is NO MAGIC PILL. It takes time and consistency to do anything worth while. If you can relate to my story above then you know what I’m talking about.

It Starts With You!

We need to make slow gradual changes to your habits, remember we want something we can sustain for the long-term. I’m willing to bet that most people won’t agree with what I’m about to say here, but DON’T set a goal, DON’T get started to lose weight for vacation, NOT for a function or a wedding, NOT to get a six-pack, NOT even for your family. So why the heck do you get started? FOR YOU! Did you get that? We do this for YOU because YOU are worth it damn it. Once you realize that everything will fall into place naturally without trying to make it fit. Once I stopped setting a goal for the next 90 days, or before we go on vacation, or on a cruise and just focused on ME, my mindset changed.

Obviously we need to workout and we need to establish starting a workout regimen we can sustain. I don’t care if you only do 10 push ups or jumping jacks before bed every night, or just go for a walk, anything will work. It doesn’t matter as long as you do something 5-6 days a week. Maybe start with 10 push-ups every night before bed and the next week you do 15 every night. Slow and steady wins the race. Maybe you can commit to more than that, if you want more of a workout a great place to find one is youtube. There are literally thousands of workouts you can do from youtube, and all for FREE. I’d recommend trying to do something 5-6 days per week. You see the only person stopping you is the one you see in the mirror.

Next, throw away your scale! OK, not literally, but hide it from yourself. The scale can be the most damaging aspect for someone trying to get started. Not seeing the scale move can wreak havoc on a person mentally. And stress does the opposite of help. So put it away and judge progress based on how you feel.

Did you know that after only 3 weeks of doing something consistently it starts to become a habit?

Now that we are doing some sort of workout daily (5-6 days per week is best). The next step is to work on our nutrition. If you really love your sweets and fast food or eating out, DON’T cut them out completely. Instead cut them down. Shaun T (Insanity creator) once said, “I’d rather you eat crap all day and have one healthy meal, than to eat 100% clean when you are getting started”. I paraphrased that a bit, but do you get what he’s saying? I lived out this scenario. I ate 100% clean right off that bat with Insanity, and you know what happened if you read the beginning of this post. Yes, I had pretty good results but it wasn’t something I could MAINTAIN on a personal level, and as soon as I finished Insanity I went back to old eating habits. That’s the point, you have to do what works for YOU. Try starting out with making sure just once per day you eat a healthy meal that includes lean protein, a complex carb and healthy fats (don’t forget veggies) and the rest of the day eat however you want. Not too difficult right. To make things even easier, below is a quick shopping list posted by Shaun T on his Facebook page.

shaun t shopping list — Click To Enlarge

TIP: Find new “healthy” recipes to try each week. I follow FitMenCook on instagram and he has some amazing recipes that I use weekly. And the best part is he is constantly adding new ones every week, PLUS they are affordable. Follow FitMenCook on instagram by clicking here.

Going a little deeper into your nutrition. While maintaining what we said above, let’s try to eat 4-6 times per day. Spacing your meals out every 2-3 hours if possible, if not don’t worry about it. Make sure we eat breakfast, it’s insane to me how many people skip this meal. DON’T worry about having carbs at night, DON’T worry about eating too late, DON’T worry about counting calories. When we are starting out, getting too involved with all these “so-called” rules becomes mind numbing and you’ll lose your willingness to keep going all. Remember we are just starting the process here.

Tip: Only drink water! Drink one 8-10 oz glass of water before or during each meal. If water is just to bland for you, try adding a few drops of natural lemon juice. Water has many key health benefits. I like to drink one glass of Green Tea daily to get me out of the monotony of ONLY water.

Let’s Recap Phase 1:

DON’T set a Goal (time frame)
Drink Water at every meal
Try New Recipes
Throw Away the Scale
Workout 5-6 times per week (anything workout will count)
DON’T Count Calories
Eat at least one healthy meal per day
Eat every 2-3 hours

Does phase 1 sound doable for 21 days? Remember these are only guidelines and can be adjusted personally as you see fit.

Are you ready to make that commitment to YOU? I know you are and I’m proud of you for taking that first step.

After 21 Days – Phase 2

Once you follow the above guidelines for at least 21 days you’ll probably notice a few things happening. One, you feel better and more accomplished in a lot of things in your life. Two, this happened to me, you want to improve on what you are already doing. So with that in mind let’s take it to the next level.

By now you should have been doing some type of workout 5-6 days per week, whether just push ups, jumping jacks, a walk around the block or a workout program. Now it’s time to “up the ante” as they say. I want you to try to get at least 25 minutes (no more than 30 minutes is needed) of exercise 5-6 days per week. Again youtube has thousands of workouts you can put together to make a nice workout. For this I highly recommend strength training workouts instead of cardio, but if you are a cardio junky try to find HIIT workouts.

In phase 1 we have replaced at least one meal per day with a healthy meal. By now you probably have increased this on your own but if not, let’s go for more than just one. Try to get add 1-2 more healthy meals per day. Not a big change but a gradual one. Still having your cheat meals and fast food and ice cream is ok. Although you probably have cut those down on your own by now as well. Remember in each of these “healthy meals” to include lean protein, complex carbs (and veggies) and healthy fats. We are still not counting calories at this point. Eat small meals every few hours to keep you metabolism running. If you find yourself struggling to get one or more “healthy” meals per day you may want to look into Shakeology. It simplifies my nutrition and on top of that it’s a supper dose of dense nutrition.

Back to the scale, this is questionable, but if you feel inclined we can start weighing ourselves once again at this point, go ahead. My tip here is to only weigh in on Monday mornings after excretion. That’s right, only once per week. Our bodies fluctuate in weight all the time and weighing in daily will start to play with your mind…DON’T DO IT EVERYDAY and don’t measure your progress with the scale alone.

Let’s Recap Phase 2:

Workout 5-6 days per week (try for 30 minutes per day)
Drink water at every meal
Try New Recipes
DON’T Count Calories
Eat 2-3 Healthy Meals Per Day
Eat Every 2-3 Hours

Take It To The Next Level – Phase 3!

By now you have been going strong for almost 2 months. We have made slight gradual changes to our lifestyle. Your clothes are fitting better, your attitude is better, your self-worth is better and you want MORE. How about that! I stress that you only move to this phase when you’re ready. Because you’ll need a little more dedication from here. You can stay in the previous phase as long as you feel comfortable there. For some people that’s good enough, for others seeing progression lights a fire in them to want to do even better. That’s what happened to me, I was seeing results, now I wanted to hone in on them. So let’s take control. I’m sure you’ve heard nutrition will count for 70% of your results. In this phase we up our dedication to the side of nutrition to maximize our results.

Disclaimer: In this phase we start tracking our nutrition, our macros and calories. This is going to take extra dedication and consistency as we learn to do it so if you don’t want to go through this that’s your option but for best results, keep reading.

First we need a calorie goal tailored to YOU. I’m sure you’ve read where they say find your maintenance calories and subtract 500 from it for a deficit. Well, this doesn’t work for everyone. 500 calorie deficit for someone weighing 300 pounds vs someone 180 pounds is not going to be the same. So here is the formula that is more specific for YOU.

(Assuming you are sedentary and workout 3-5 days per week (we don’t count yoga/pilates as workouts for this)) Take your current weight and multiply it by 14. The sum of this equation will be your maintenance calories. We now take that number and multiply it by either 20%, 25% or 30% depending on how aggressive you want to be. DO NOT do more than 30% (20% is probably the best place to start). Once we have this number we subtract it from you maintenance calories for your daily calorie goal. For Example I weight 182 pounds:

182 X 14 = 2,548 (Maintenance Calories) | 2548 X .25 = 637 (25% Calorie Deficit) | 2548 – 637 = 1,911 (Calories Per Day to Lose Weight).

Now that we have our calorie goal we need to figure out our macro nutrient goal. Some people will suggest a 50-30-20 (protein, carbs, fats) ratio while others suggest starting out at a 40-40-20. And with the recent release of P90X3 and the 21 Day Fix I’m seeing a lot more ratio’s with higher fat content that looks like 30-40-30. So, which one do we use? I’d say use the one that you can reach on a daily basis. Any of these will help you reach your goals to either cut fat or gain muscle depending on your calorie intake. The 50-30-20 will be the most difficult ratio to hit in my opinion, 50% protein is hard to hit without supplements. Personally I do something in the middle more similar to 40-35-25 (protein, carbs, fats). If you are doing a Beachbody workout and want to know the macro goals for that program Free advice.

We have our calorie goal, and macro goals, but how do we keep track of them. Enter MyFitnessPal! If you’re not familiar with My Fitness Pal it’s a nutrition tracking system where we can enter the foods we eat to keep track of our calories and macros everyday. They have both the online and smart phone app for you to use and it’s absolutely free. I use both platforms to keep track of my nutrition as they will sync to each other. To learn how to set MyFitnessPal up and adjust the macros click here.You can connect with me on MyFitnessPal and/or see my daily nutrition by clicking here.

TIP: Enter your nutrition the day before so you can add and subtract trying different scenarios to get the best possible results.

At this point we are taking our nutrition seriously (or you should be). If you are tracking your calories and macros you might as well eat right huh. In this phase is where we start to adapt the IIFYM concept, but only partially. If you aren’t familiar with the acronym IIFYM, it stands for “If it fits your macros”. In short form it means you can eat what you want as long as it fits your macros that we outlined above. Here is how I suggest you tackle this. For most of us we can do well on our nutrition during the work week. It’s the weekend where things start to fall apart in terms of nutrition. We go out with friends and family and want to eat something good that probably wouldn’t be considered “healthy”. What we do is we take the work week and give our nutrition 100% dedication, no cheat meals and no junk. However, on the weekends we can eat what we want as long as it fits our macros. This way even if we indulge a bit we aren’t going to wreck our results. This has worked really well for me, I get to enjoy myself when I go out and I keep my sanity by not being too strict.

What about the workouts? We need to continue to workout 5-6 times per week. 25-45 minutes per day is all you really need, but if you like longer workouts, go for it. Personally anything longer than 45 minutes is a downer, but that’s me. If you haven’t by now I suggest finding a program that is set up properly for best results, whether it be a Beachbody workout, and online program like Athlean X or Six Pack Shortcuts. Something that will set you up for success so we aren’t guessing on what type of workouts to do on what days.

HOW ABOUT SOME FREE GIFTS TO GET YOU STARTED!

I apologize for the length of this post but remember it’s done in 3 phases so that’s why it ran long. I started this website (PledgeToStayFit.com) as a way to keep myself accountable. I want everyone to be successful whether they work with me or not. So I have a couple free gifts for you to enjoy. Plus I feel that both of these gift will help you on your journey to maximize your results.

First is the “Trust And Believe” wrist band. To remind yourself to trust and believe in YOURSELF!

Next I’m going to give you a FREE 10 Day Challenge Nutrition Guide. Including recipes to use for breakfast, lunch, dinner and snacks.

How do you claim these FREE GIFTS? Simple. Drop me a comment below letting me know if anything above was helpful and/or how you plan to get started. Next shoot me an email to pledge2stayfit@gmail.com with your mailing address so I can get you the wrist band and challenge guide. I have limited quantities on the wrist band so its first come first serve basis.

Let’s Get Connected!

Like I said, this is about YOU. Do you need someone to keep you accountable? I know I do, let’s get connected so we can chat about your goals and come up with a game plan for YOU. Connect with me today by clicking below:

In Conclusion

I know there are fitness professionals out there that have their way of doing things. Setting goals, doing intense workouts, never cheating and so much more. In a perfect world these may work for you, it didn’t work for me. What I outlined above is what finally worked for me. You have to find what works for YOU and I’m hopeful the 3 phases above will be in the least somewhat helpful for those who are struggling. If you are a yo-yo dieter and can’t seem to get a grasp of your health and fitness I encourage you to at least give the above a try. What do you have to lose? If phase one is too passive start at phase two. Getting fit, losing body fat and seeing results is going to take time, so why not enjoy the journey. In all my attempts I have never really sat back and enjoyed the journey, until now. I know this isn’t for everyone, some people want to jump in full force, but see where they are in a year, compared to someone who started slow and adapted a learning curve into their health. Who do you think will last longer? For me, this time around wasn’t about the 90 days, it was about finding something I could maintain for a lifetime and lifestyle.

Here’s to our new lifestyle!

Did you find this post helpful?? Do me a quick favor and share it with your friends! “Tweet it”, “Like it” or “Pin it” to help someone else who may be going through the same struggles as you! . Very much appreciated.

Yours In Success,

Work With Me - Join Us!

WHAT DO YOU THINK? LEAVE YOUR QUESTIONS, COMMENTS, or ideas below in the comments!