Why I'm Doing Whole30

I've been on my health journey for a long time, but it wasn't until after having my son that I really committed to not only working out regularly, but cleaning up my nutrition too.  I'm one of those weird people that really ENJOYS working out, so although it was hard for me at first to get into a good routine with it...once I did I was hooked.

Nutrition on the other hand has been a very different story.  I've spent a lot of time getting to the point where I live a pretty consistent 80/20 when it comes to food.  80% of the time I eat super clean, 20% of the time I let myself indulge...a glass of wine, pizza, Mexican food...the not-so-healthy foods I love in moderation.

That being said, after the past couple years of being consistently healthy, there are a few things I've started noticing.  Things that, after a lot of research, I think the foods I am eating (or the foods I should stop eating) could help to remedy.

Why am I doing the Whole30?

I have a few reasons for wanting to do the Whole30, but the BIGGEST reason is I struggle with chronic fatigue.  I get my energy boosts throughout the day from my coffee, meals and Shakeology, but I don't have consistent energy throughout the day and tend to fade off and feel lazy in the afternoons.  I want constant energy so that I'm more productive in my day, can be more present and energetic with my family and so that I stop feeling tired...period!

As well, my skin has always been an issue.  I break out easily and my skin gets very dry no matter what products/masks I use (even though I stay VERY hydrated throughout my day).

Lastly, bloating!  This isn't a regular for me, but I've noticed after certain meals I tend to bloat a lot more than others and it's just an ICK feeling.

SO...I'm doing Whole30 to not only help remedy those issues, but figure out what exactly is causing those issues so that I can lead my healthiest life and make my body function at it's peak all the time!

So what is this Whole30 thing?

I'm not going to go into detail about what the program is (I definitely recommend reading the book yourself if you're interested in doing your own Whole30) but I want to give you the gist of what it is I'll be doing.

The intention of the Whole30 is to reset your body and mind when it comes to food.  There are so many processed foods, added sugars, grains and other ingredients out there that our bodies just don't need, and that don't satisfy our bodies.  One example I LOVE from the book...think prime rib vs. Oreos.  When you are eating prime rib, with every bite you are more and more full and you want prime rib less and less.  Why?  Because your body is taking the nutrients from the prime rib and using them as needed, signaling to our brains that we've had enough.  Oreos don't have the nutrients your body needs though, so you can eat an entire carton and although your stomach may be full, your body will still be craving MORE because it never got the nutrients it needed.

SO...during the Whole30 you cut out the foods your body doesn't need so that you are feeding it only with foods that will make you HEALTHIER with each bite!

What will I be eating?

If you're anything like me you are looking at the list of "NO" foods first and maybe panicking a little.  I love my wine, and no cheese?  Not to mention no bread of any kind or sugar...  AH!  How will I survive?

This has to be the biggest thing I was nervous about before committing to the Whole30.  I'm a carbaholic and I don't really like my veggies (Shakeo to the rescue on that one!!) But if I want to make a change, I have to be willing to MAKE A CHANGE, so instead I started focusing on the "YES" list!  There is SO much there, with no limitations on portions but instead the guideline of "eat until you're satisfied".  And the best part, because I'll be eating whole, natural foods my body will get full faster because my brain will signal I've got the nutrients I need!

Here's my meal plan for the first few days to give you an idea:

Day One:

Breakfast: 2 eggs over medium, sweet potato and pepper hash, 2 pieces chicken sausage and blackberries

Lunch: Mexican Chicken Boats with veggies and avocado/mayo dip

Dinner: Spaghetti squash with ground beef and tomato sauce

Day Two:

Breakfast: Leftover spaghetti squash and ground beef with 2 eggs

Lunch: Mexican Chicken Boats with blackberries and strawberries

Dinner: Perfect Salmon with broccoli, mushrooms and yellow squash in a red pepper sauce

I definitely won't be going hungry, I plan to drink my Shakeology for a mid-morning snack and I even picked up some Whole30 approved Larabars for a snack in case I'm hungry in between my big meals!  

(***A side-note on Shakeology: I know that this is NOT a part of the plan and means I am not doing Whole30 to a T.  That being said, I feel very strongly about drinking this every day so I will not be giving it up, but instead will be switching to Vegan while doing Whole30.  That's all I'm gonna say about that!)

What am I nervous about?

I want to keep it real, because I'm betting you may have some of the same concerns I did when I first considered doing Whole30.  Not only did the veggies thing (or more, the NO CARB thing) make me nervous...I had some other hesitations too.

• I don't like to cook.  My husband is the cook in our family and the idea of spending time in the kitchen with ME cooking makes me a little scared!
• It'll be too time consuming.  I have a toddler and I work from home...how am I going to fit cooking all these meals into my day?
• Restrictions make me think even MORE about food...I'll have too strong of cravings and end up splurging/failing.

Sound familiar?  Or maybe you have a list of hesitations I haven't even thought of yet.  This brings me to my final point...

What do I hope to accomplish?

• More energy
• Better skin
• No more bloating
• Easier time falling asleep at night
• New favorite recipes and ingredients I wouldn't have tried otherwise
• Learn to enjoy (and maybe even get good at) cooking
• Have a better relationship with food...no more rewarding myself with sugar and wine!
• Help my family be even healthier!!!

It's 30 days, and then as I slowly add things I truly do love and want back in to my eating routine (wine, pasta and cheese for example) I can really pinpoint what foods are causing the negative effects so that I know, 100%, how my body functions BEST!

Any questions about what I'm doing feel free to email me at shanahowellfitness@gmail.com, hop on over to Facebook or check out #whole30shana on IG and follow along these next 30 days!  Can't wait!

xoxo

5 Ways to Afford Shakeology

Before I dive in to ways you can make Shakeology fit within your budget I have to say a few things.

First, it all boils down to priorities.  If you really want to make your health a priority you will.  And if you struggle with how to do that (or struggle with veggies like I do) then you'll find a way to make this simple change that will lead to BIG improvements in your health.  I remember thinking I had NO money before I had my son...and then he came along and we found ways to afford diapers, clothes, toys and (because of my mastitis and having to stop breastfeeding) the $500+ a month we had to spend on special formula for him.

Second, I TRULY believe Shakeology is the cheapest way to drastically change your health.  I'm not going to go into all the ingredients, the superfoods or the statistics.  Here's what I have personally found that have been the biggest game changers for me: 

* I have more energy

* I'm more regular (TMI??)

* I broke past my weight loss plateau

* I am getting the nutrients and vitamins I need every day (that were lacking because I don't love my veggies and could live off carbs, cheese and wine)

* I am able to make a quick and easy meal that I KNOW is 100% natural and healthy when I'm busy and on the go.  

I couldn't have done these things without either Shakeology, or spending WAY more than $5/day trying to choke down meals I wouldn't have enjoyed half as much as my shake!

SO...you want to try it but (like me when I first heard the price) can't quite figure out how to afford it?  Here's some solutions for you!

1. Eating Out

Whether you're eating out at a restaurant once a week, or hitting up the drive-thru on the way home from a busy day...those meals add up!  A "healthier" option from a dine-in restaurant will run you anywhere from $9-20 depending on the place (not including drinks and a tip) and the drive-thru is almost as expensive from the "value menu" at almost $6 for a burger, fries and drink.  For ONE person!  

Instead, swap these meals for your daily Shakeology!  Cheaper at under $5/meal, just as filling, won't leave you feeling sluggish AND just as quick and mess-free!

2. Starbucks & the like

Do you love coffee?  Yep, so do I!  BUT...I quickly realized I was spending about $4+/day on my coffee addiction (and let's be honest, more when the pumpkin spice and gingerbread lattes were in season!)  At 5 days a week, that's almost $100/month right there that I was spending on coffee without thinking twice!  Those little purchases sure do sneak up on you!

Not only that, I was getting NO nutritional value from my coffee, consuming WAY more calories (and chemicals) than I should be and was still hungry afterward!

Now, for less than $5/day, I'm swapping out my Starbuck's for Cafe Latte Shakeology.  Filling, nutrient packed, HEALTHY and (yay for mix-ins like extracts, spices and pumpkin) just as good tasting if not better than my old favorite drinks.

3.  Pampering

Don't get me wrong, my new obsession is pampering myself with a manicure/pedicure every month (and thankfully I'm able to afford to do that with the extra money I earn through coaching*) BUT...that adds up!  Those little pampering trips aren't cheap, and the money can be used elsewhere.  Manicures run from $20-30 depending on the type and pedicures from $25+, not including tip!  Or maybe your thing is facials, massages, getting your hair done or splurging on a new purse, concert tickets or clothes.

What I found...I like to do these things and buy those things because it makes me feel good!  Know what else makes me feel good?  Comfortably fitting into my clothes, not having to try on everything in my closet to find something I feel good in, and having the energy and health to enjoy my life to the fullest every day!  

4.  Adjust your grocery budget

This was probably the biggest eye opener for me.  I was spending A LOT at the grocery store.  We'd make our weekly trips, but then during the week we'd decide on something new for dinner and make stops for little things here and there (stops that added up).  Plus, on top of that, I was snacking...a lot.  Chips, crackers, cookies, pretzels, Skinny-Cow's...the "good" foods I was eating weren't filling me up so I was filling the cart with all kinds of snack foods that were easy to grab when a craving hit.

Now, my grocery budget is significantly lower than it was before.  My husband and I both replace an entire meal EVERY DAY with Shakeology, so our lunches are completely covered and we don't need to buy those meals anymore AT ALL...plus Shakeology helps to curb our sweet/salty cravings so instead of stocking up on foods we don't need that weren't adding any nutritional value to our day, we grab some fruit & veggies to snack on (WAY cheaper than the processed foods) and are set for the week!  

Also, we were much more conscious of ways we could save at the store too!  We shopped the sales, froze meats, breads and other ingredients that we could buy in bulk when on sale and started really planning out our weeks to ensure we were not only being BUDGET friendly, but BODY friendly!

5.  Gym Memberships

Last but not least...gym memberships!  If you go to the gym on a daily basis and are getting the results you want...GREAT!  I'm glad you've found something that works well for you!  BUT...it's much more likely that you've got a gym membership and go 2-3 times a week and still aren't where you want to be health-wise.

I used to be a gym-junkie.  I LOVED the gym and would spend an hour + using the cardio machines and weights or taking classes.  Then I had my son and didn't have the time, motivation or childcare to make the gym a routine that would work for me.  

As you can see above, there are MANY reasons to forgo a gym and try the full challenge pack to get the four puzzle pieces of health...fitness, nutrition, Shakeology and support.  That's not what I'm here to talk about though.  (If you want to talk more about challenge packs, contact me HERE)

What I want to talk about here is how you're probably spending a good $30+ on a gym membership every month that isn't getting you where you want to be.  Plus the time you're spending and the gas money to get you there.  Will quitting the gym cover your Shakeology costs completely?  Nope.  But it WILL free up some extra money (not to mention time) and make that daily meal cost go down...and THAT will help you fit it into your budget!

So there you have it, and these are just SOME of the ways you can make your health a priority and have the money for Shakeology each month.  Like I said at the start of this rant...I believe 100% that this is the CHEAPEST way to get your body what it needs and more each and every day.  I've drank it, as has my husband, for over two years and even my son (currently three) drinks a 1/2 a scoop daily!  It has changed my life and my relationship with food, completely.  

WHY Shakeology???  I was a skeptic and did a lot of research before I started drinking it, so if you have questions please reach out!  Here are just some of the benefits of Shakeology and what makes it different from others products on the market:

So the question is...are you willing to make your health a PRIORITY?  If so, I can't wait to talk to you about your goals and how Shakeology and I as your coach can help you reach them!  

Email me at shanahowellfitness@gmail.com 

or 

find me on Facebook at www.facebook.com/shanahowell13 

Can't wait to talk to you!

xoxo

What is Coaching?

Imagine where you want to be in three years.

(Don't worry, there's a point to this I swear!)

Are you taking the steps to make that happen or are you just going through the motions every day because it’s comfortable? If you were in the same place you are today three years from now, would you be happy with your life?

Looking back at my life three years ago I remember feeling okay. I had a new baby I adored, a loving husband, a roof over our heads…from the outside life looked pretty great but I felt so far from where I wanted to be. 

Living off one income (a job my husband hated that was draining the joy from his life) was causing us to go into more debt than I’d like to admit. I was lost in this new role of mom and didn’t know how to get myself back again. The traveling that was so much a part of who I was was no longer an option, and this house I’d bought in hopes of making it a home was sitting half-finished because we didn’t have the money to do what we truly wanted.

I joined a challenge group in hopes of getting my body back after my c-section, not realizing that that one leap of faith I took would completely change the course of my life. 

Now, three years later I have:

* husband who LOVES his job and finds passion and purpose in his days

* a career I’m passionate about that allows me to truly help others

* a daily routine that allows me to stay home with my son and be present in his life

* the best health I’ve EVER had

* five trips under my belt with two more planned in the next year

* a community of women I love who inspire, push me and support me daily

* FREEDOM and JOY

Whatever your dream life looks like, I want to help you achieve it because I know now that’s it’s possible! I’m living proof! Are you a positive, driven, self-starter who has a huge vision for your future? Are you willing to be coachable, to share your story with others to help and inspire them? Do you want more JOY and FREEDOM in your life?

If you have BIG dreams...check out this webinar I co-hosted with two of the amazing women on my team where we share our story, what coaching is all about and how it could be the missing puzzle piece in your life too!

Can you imagine one year from now having a life where you’re able to create your own schedule, not stressing about money and being filled with a purpose and passion as you truly make a difference in the lives of others?

If this resonates with you, CONTACT ME or message me on FACEBOOK .  I can't wait to talk to you!

xoxo

Meal Planning Made Simple

Do you want to eat healthier?  Maybe you made a New Year's Resolution to clean up your nutrition but now, three weeks into the year, you're overwhelmed and reverting back to your old ways?

You're not alone!

The #1 thing I hear from every person I work with is that eating clean is "too hard". 

I used to agree.  I don't particularly like to cook and looking over the complicated meal plans with recipes that  would take too long to make and had me shopping for ingredients I'd never used before had me running for the nearest freezer section for something, ANYTHING, that would be easier!

BUT...ever heard the saying, "you are what you eat"???  What you eat has a significant effect on how you feel...and I knew I wanted to feed my body with food that wouldn't leave me feeling sluggish, foggy and heavy.  I wanted food that would nourish, energize and fill me up with everything I NEEDED.

And that's when I decided I needed to find a solution that worked for ME.

I couldn't be the only busy mama out there that would rather do just about anything than spend more time than absolutely necessary in the kitchen!  So I started small and eventually came up with this list of tried and true tips that helped me stay on track with my nutrition, my budget and my schedule!

Tip #1: Plan ahead

It may sound like common sense, but it's something a lot of us forget to do.  Pick a day of the week that works best for you (for me, it's Sunday) and take 10 minutes to look over your calendar.  What do you have going on?  Is there a night when you'll be out late?  A morning you have to get up super early?  Do you have a play date scheduled for Wednesday?  Whatever it is, write it out and plan your meals accordingly so you have TIME to make them and can have grab and go items on hand when you don't!

Tip #2: Pick your meals for the week & write it out

To avoid over complicating my meal plan, I eat the exact same breakfast, snack, lunch and snack for an entire week.  This helps me to budget (buy stuff that's on sale), it helps me to spend less time in the kitchen (I can make everything for the week at once, in bulk) and it helps me to have all my meals pre-portioned and ready to go when my week gets crazy!  Every week I mix up my meal plan so I don't get bored.

Next, pick your dinners.  For busy nights, think crock-pot meals.

(*Bonus tip - make DOUBLE dinner some nights and use leftovers as lunch for the next day to really save on time and meal prep!)

Then, sit down and write it all out!  There are plenty of free templates like the one below online!  That way every morning you can see your plan and stick to it!

Tip #3: Prepare your meals in one day

Pick a day (usually it's the same day I sit down and meal plan/grocery shop) to prep your meals for the week.  That way everything is done, portioned and ready to go!  You can get awesome food containers HERE that will make not only prepping, but grab and go a breeze and, bonus, they stack nicely in your fridge if you're a neat freak like me!

A sample week:

Easy enough right!?

So don't let over complicated meal plans overwhelm you!  Start small, start EASY and know that the more you do it the easier it will get!

Need help?  Reach out and I'll be happy to share more tips, recipes and help you get started!

xoxo

Beachbody OnDemand Annual All-Access Pass!

Looking for an alternative (or maybe something better!) than a gym membership come 2017?

We're just a couple weeks out from the New Year and I know most people plan “New Year’s Resolutions”.  So often they include health and fitness goals and I don't know about you, but for me in past years I have written down my “weight loss” resolutions only to find myself in the exact same place come Summer.  Over the past two years, I’ve learned that it’s not just about losing weight (although that is a lovely perk), but I’ve learned how to fuel my body and incorporate quick, effective workouts into my daily routine, and it has literally changed my life!  

AND, lucky for you, now you have the chance to access ALL the programs I love for an entire YEAR with the new Annual All Access Beachbody On Demand challenge pack!

Last year Beachbody launched Beachbody OnDemand.  Think of it like Netflix for workout programs!  For a monthly fee you were able to stream any workout program you purchased, plus many additional programs (think P90X, Insanity and Turbo Fire), as well as preview newer programs like 21 Day Fix, 22 Minute Hard Corps, Country Heat and Core De Force all from your smartphone, laptop or TV!

In addition to the amazing workouts, you also got access to the workout calendars and nutrition guides to these programs so you could get the results you were looking for, as well as access to added goodies like FIXATE, a cooking show geared towards the popular 21 Day Fix portion control system!

And the BEST part of it all, you could do these workouts from ANYWHERE!

Travel for work?  Love going to the gym but not sure what to do when you get there?  Beautiful day and want to take your workout outside?  With Beachbody OnDemand you can take your workouts with you wherever you go, do them whenever you can fit them into your schedule and have access to everything you need 24/7.

Sounds amazing right!?  And it is!  BUT, now there's something EVEN BETTER!

Starting next week, December 27th, you can purchase an entire YEAR membership to Beachbody OnDemand, and when you do you get a lot of added perks!!

With the Beachbody OnDemand Annual All Access challenge pack you will get:

* 24/7 access to ALL the workout programs Beachbody has to offer in full (including the new programs like Core De Force, 21 Day Fix Extreme and Country Heat!)

* Immediate access to any new program that will be released in 2017 (and there's some pretty exciting things coming down the pipeline!)

* 30 days of Shakeology to replace one meal a day

* the complete portion fix container system

* all the nutrition guides and calendars that come with the programs including meal plans and recipes

All for an entire YEAR!

PLUS, in addition to everything above, you'll get the support of ME as your 24/7 "personal trainer" throughout the year and be added to a community of people who are all pushing towards the same goal of living a healthier lifestyle and motivating one another along the way!

SO...are you thinking of getting a gym membership come 2017?  Instead, why not try something different that will give you SO much more? 

This challenge pack will be available December 27th for a special deal for the entire YEAR, plus the 30 days of Shakeology to replace one meal a day with, meal plans, a supportive community and me as your 24/7 personal coach!  

And all for just $199!

If you're interested and want to join in on my upcoming challenge group, contact me HERE , reserve your spot in my next challenge group HERE or find me on Facebook HERE and shoot me over a message!  I can't wait to hear from you and help you kick off 2017 strong and have the healthiest year of your life!  

My 3 Day Refresh Experience

I just got done with the 3-Day Refresh and I thought what better way to share it with you than to tell you my experience openly and honestly here on my blog!  This is the second time I've completed this cleanse, and I will say that the second time was slightly easier because I knew what to expect and was more prepared.  That being said, change isn't easy (especially when you've gotten off track or have been off track for a while with your nutrition) so this is definitely a program you need to be ready for and ready to commit to!

What is the 3-Day Refresh?

The 3-Day Refresh is a 3 day cleanse.  Unlike juice and liquid fasts that are often high in sugar and low in protein, the Refresh gives you 3 days of full nutrition to help detox your body while still giving you the nutrients your body needs to stay full, maintain your energy and support your metabolism to keep you from going into "starvation mode".

For 3-days your meal plan will look like this:

Breakfast - a superfood-packed Shakeology shake with a fruit option (I mix my fruit in with my Shakeology)

Mid-morning - a Fiber Sweep digestive health drink to help gently clear out your system

Lunch - a satisfying, high-protein Vanilla Fresh shake for lunch, + 1 serving of fresh fruit + 1 serving of vegetables + 1 healthy fat option

Snack - 1 serving of vegetables + 1 healthy fat option

Dinner - another Vanilla Fresh shake along with your choice from a list of delicious, easy-to-prepare dinner recipes. 

As well, throughout the program you can also have tea twice a day and as much filtered water as you like.  (I suggest using your Shakeology cup and drinking at least 3 a day, 75 ounces.)

Why Refresh?

There are a lot of different reasons you may want to do the 3-Day Refresh.  For ME; I had gotten off track with my nutrition (I'm an emotional eater and have had a rough couple months struggling with my depression), I wanted to feel better overall and I wanted to kick-start my journey with a brand new workout program I will be starting today!  There are plenty of reasons though:

* Ate too much over the weekend, during the holidays or on vacation and want to get yourself back on track

* Looking to lose that last little bit of weight that you can't seem to get rid of

* You've never had a healthy diet and want to start eating clean but need a jump start

* You want to quickly drop a few pounds for an event

* You want more energy

Whatever your reason, the 3-Day Refresh is a healthy way to detox your body and kick start your nutrition while still eating food and getting results that will last beyond the 3 days!

My 3 Day Experience:

I want to start by saying that I LOVE food.  I could live off carbs alone, so to go without for 3 days is tough for me.  I also am strongly against "dieting".  I believe in fueling your body with the right foods in the proper portions and always advocate the 80/20 rule.  80% of the time I eat clean, 20% of the time I let myself have the indulgences I crave.  This keeps me from OVER indulging and allows me to stay healthy while still enjoying the foods (and drinks!) I love.  Life is all about balance and I want to create a lifestyle I can stick with long term...and that means pasta and wine sometimes!

The 3-Day Refresh is great because it's not a "diet".  It's a meal plan, it's only 3 days and it gives your body everything it needs to cleanse in a healthy way so that after the 3 days, when you add back in carbs and solid proteins, you will continue to get results and not yo-yo back to where you were at before.  Yes, you still need to eat clean after those 3 days, but you can do so 80/20 style!  I truly believe it's the perfect kick start and helps you to curb a lot of those cravings so that after the 3 days it's easier for you to stay on track!

Day 1:

Day 1 always seems to be the hardest for me.  The carb cravings are fierce!  My tips for making it easier: a few days leading up to the Refresh try to eat as healthy as possible so you don't have crazy cravings (aka don't have a giant Mexican food feast right before starting), drink plenty of water and make sure to follow the time table for the program so you space out your meals and are never hungry (or hangry)!

Breakfast - Cafe latte Shakeology with water, ice and 1/2 a banana (gotta have that coffee flavor in the morning somehow right!?)

Snack - Fiber Sweep and about an hour later some berries

Lunch - Vanilla Fresh shake, 1 red pepper sliced and 2 Tbsp hummus (I was hiking this day so packed it in a cooler to go!)

Snack - spinach salad with 2 Tbsp avocado, Himalayan salt and some lemon juice

Dinner - Vanilla Fresh shake (on the way to the movies) and a spinach, pepper, tomato salad when I got home (not pictured)

Day 2:

Day 2 is generally easier for me.  I'm not thinking about carbs as much and my body is getting used to the veggies (I am NOT a veggie person, so yes, it takes some getting used to).  I've also learned from Day 1...when was I getting a little hungry and how can I better space out my meals.  This is different for everyone, so listen to your body!

Breakfast - Cafe latte Shakeology with water, ice and 1/2 a banana

Snack - Fiber sweep drink, 1/2 a green apple, 1/2 a large carrot and 2 Tbsp hummus

Lunch - Vanilla Fresh Shake (not pictured)

Snack - 2 stalks celery and 2 Tbsp hummus

Dinner - Vanilla Fresh shake and 1 1/2 cups veggies (broccoli, carrots and cauliflower for me) steamed with coconut oil and Himalayan salt

Day 3:

The final day!  This day is pretty easy for me as, at this point, I'm used to the routine.  I always start feeling more clear and lighter, both body and mind, now too.  This is the day I meal plan for my week ahead.  I chose to do the cleanse on a Friday-Sunday because I have more control over my schedule on the weekends which allows me to keep busy (so I don't constantly think about food) and also plan my meals/meal times better, and it also allows me to kick off my Monday right with my new, clean-eating meal plan feeling refreshed and ready to go!  I grocery shop, prep for the week and go to bed knowing that my week ahead will keep my on track and these 3 days have helped me prepare for it!

Breakfast - Cafe latte Shakeology with water, ice and 1/2 a banana

Snack - Fiber sweep

Lunch - Vanilla Fresh shake, 1/2 a large carrot, 2 Tbsp hummus and 3/4 cup raspberries

Snack - 2 stalks celery and 2 Tbsp hummus (ate on the way to grocery shopping so I'm not hungry while I shop!)

Dinner - Vanilla fresh shake and a balsamic cucumber/tomato salad

Exercise & the 3-Day Refresh:

I am asked a lot, is it okay to exercise while doing this cleanse?  The answer, YES!  Should you be running 5 miles or doing 30 minutes of hardcore cardio or weights during the program?  I wouldn't recommend it.  Your body is getting less calories while on the Refresh so doing anything too strenuous may cause you to get overly fatigued.  BUT, staying active while on the Refresh is helpful and beneficial to your overall health!  On day 1, I went on a hike for a few hours and felt great.  Throughout the program I also did 30 minutes of yoga each day.  Through Beachbody OnDemand there is a new program called the 3-Week Yoga Retreat and there are three 10 minute workouts there that I stuck to each day:  

* Take 10 AM routine

* Take 10 Abs routine midday

* Take 10 PM routine

There are 21 full days of 30 minute or less yoga routines that you can check out OnDemand too (for more info about Beachbody OnDemand contact me HERE and I'll help set you up with a FREE 30 day trial):

The results:

This will vary for EVERYONE depending on where you're at in your health journey.  This go-around I did the Refresh hand-in-hand with one of my challengers who lost 7 pounds in the 3 days.  For me, at this point in my journey, it was about getting myself back on track with my nutrition and gaining some mental clarity!  With that in mind, I still lost 3 pounds total and 3 inches overall, and with only moderate exercise during the weekend too!

One of my dear friends and fellow coaches Shannon (below) did the Refresh shortly before my as well and lost 6 pounds total, 1/2 inch on her waist alone and felt less bloated, more mentally clear and energized!

Ready to Refresh?

So whether you need a kick start to cleaner nutrition, want to slim down before a holiday party or just want to feel better overall, the 3 Day Refresh is definitely for you!  These last 3 days were great for me, and just what I needed!  I feel more energized, clear, lighter (mind and body) and have far less cravings.  AND, in just a few short weeks, I'll be kicking off my next group so you can get support as you work through the Refresh too!  There are plenty of options to help get you started towards the results you want:

* 3-Day Refresh Challenge pack (It includes the entire 3-Day Refresh kit, 30 of your meals covered for an entire month in the form of Shakeology so you can continue boosting your nutrition, curbing your cravings and eating clean, and a 30 day membership to Beachbody OnDemand where you can access your yoga and thousands of other workouts!)

* Kick-start Challenge Pack (This is what I recommend most because it gives you everything you need: nutrition + fitness + support = RESULTS!  This includes the complete 3-Day Refresh kit, 30 of your meals covered by Shakeology, 30 days access to Beachbody OnDemand AND an entire custom workout program for you that you can do from the comfort of your home)

* 3-Day Refresh alone (This would include the 3-Day Refresh kit and nothing else.  It's a good start, but I definitely recommend continuing with your Shakeology and workouts if you want to continue to get long lasting results and make a healthy lifestyle change)

So yes, it's the holidays and YES, I'm sure you're busy, but don't put yourself on the back burner.  There will never be a "perfect" time when you have no plans, no obligations and an "extra" 30 minutes in your day.  You have to MAKE the time to focus on your nutrition, your fitness and your overall health and I would love to help you with the step-by-step process that has worked so well for me, and a little 3-Day Refresh kickstart to boot!  

If not now, when?

Let's end 2016 strong together, NOT gain the 5-10 pounds most of us do during the holiday months and feel healthy, happy and confident going in to 2017 instead of waiting to make those New Years Resolutions and starting the year feeling ick!  You're worth it, and trust me when I say...if I can do this, YOU can too!

Click here to reserve your spot in my next challenge and I'll reach out with all the details!