Beachbody 3 Day Refresh – My experience

3 Day Refresh

Over the last few months we’ve had so much going on in life that I’ve let my nutrition slack some.  I really started to feel it lately.  The scale is stuck, my brain is foggy, and I feel blah a lot.  Finally I decided to do something about it.  I know a lot of people who have done the 3 Day Refresh from Beachbody and had great success.  They’ve lost 3-5 lb. and just felt better all around.   In this blog I’ll share my experience with it.

Full disclaimer: I am a Beachbody Coach.  If you purchase anything through the links in the post I will be paid commission.  You’ll also get me as your Coach to help you!

3 day refresh update

Posted by Danielle Springer on Friday, June 2, 2017

Day 1 – Wednesday May 31st

I started the day with my workout (I did a Country Heat video since they recommend a light workout while doing the refresh) then I had my Chocolate Shakeology.  I got my before pictures, weight and measurements  I followed the plan exactly and honestly wasn’t hungry, other than when I was supposed to be.  It was pretty easy to do (except for the Fiber Sweep!  That is gross!)

These are my meals from Day 1, other than my Shakeology since I drank it before I remembered to take a picture.

3 day refresh food

 

Day 2 – Thursday June 1st

Got my workout done first thing as usual (another Country Heat video) it’s not a hard workout for me but boy do I miss my Energize! It really makes such a huge difference in how much energy I have to give my workouts.   Had my shake for breakfast while driving kids to school.   I was dreading the Fiber Sweep but I tried making it with less water so I could get it down faster.  I chugged it like I was back in college and got it down better than the 1st day.  Oh wait, what am I saying?  I NEVER went to parties and drank in college 🙂  I did make a small tweak today and had an extra fruit serving after my karate class.

Day 2 meals & snack

3 day refresh food

Day 3 – Friday June 2nd

Finished another Country Heat video today and had my shake while getting ready for the day.  I’ve got a busy day so while I had some time this morning I got my lunch and dinner together so they are already in the fridge to just grab when I’m hungry.  Did the Fiber Sweep with less water again today but I’m not gonna lie, I’m glad that was the last one.  Today I was hungrier than I was the other days.  I was also really tired, but I also didn’t sleep great (Thanks, anxiety).  I made another tweak here and I had my dinner salad before my daughter’s volleyball game and my shake after.

Day 3 meals & snack

 

Results – Saturday June 3rd

It’s results day.  I’m pleased to say I lost 4 lb. and 1” from my waist.  I’m not really feeling as good as I had hoped to but I’ve heard sometimes things continue to detox for a few more days so we’ll see.  I did learn that I haven’t been spacing my meals and snacks out well which could very well be messing with my metabolism.  Often, I wouldn’t eat anything until after being up almost 3 hours and then wouldn’t eat again for over 4 hours.  I was eating most of my Portion Fix Containers in the afternoon and evening.  I’m going to work on changing that.  Hopefully that will help me shed these last 10 lb.

So would I recommend the 3 Day Refresh?  I’m betting you are thinking “Of course, she will!  She’s a Coach and she wants to make money off of me!”  Well, honestly I will say I’m not sure I’d do it again, at least not anytime soon.  I mean, yes I lost 4 lb. in 3 days but, I think this type of thing just isn’t for me.  Not saying it’s a bad product or it didn’t work, just not for me.  Who knows, maybe I’ll try it again at some point.  So should you try it?  That’s up to you.  Do you want to drop a few pounds in just a few days?  Have your eating habits gotten out of control and you need a jump start?  Then the 3 Day Refresh may be perfect for you.  If you aren’t sure, contact me and we can talk about it.

 

 

 

 

 

Mental Health – Stop the Stigma

May is Mental Health Awareness Month

There are so many myths and misconceptions out there about mental illness. These mislead people and often cause people not to seek treatment.  So much stigma surrounds mental health that people are ashamed or embarrassed by it. depression asthmaSomeone can have asthma because their lungs and airways don’t work quite right.  A person can have diabetes because their body doesn’t produce enough insulin.  Neither of these illnesses are judged or have a stigma attached.  So why is it different because someone brain doesn’t make enough serotonin?

Michelle Obama said “Whether and illness affects your heart, your leg or your mental illnessbrain, it’s still an illness and there should be no distinction”

Misconceptions

So often when someone finds out that my daughter has OCD they say something like “oh so she washes her hands a lot?” or “Her room must be so clean!” Yeah, not so much. This is her room. It looks like a bomb went off. OCD

 

 

 

There are different types of OCD and it is very different for everyone. What my daughter thinks is dirty really isn’t but she loves playing in the dirt and is a big slob. It’s very illogical and that makes it all the harder for all of us to deal with it.

The simplest things in life cause me great anxiety.  I have trouble making a phone smilecall.  I make plans to meet a friend but cancel at the last minute or I just keep declining invitations.  If someone doesn’t answer my text or email quickly I think I did something wrong.  I don’t participate in a group conversation.  Sometimes people think I’m rude for this behavior but it’s the anxiety.  Most days I can fight it and win, or at least fake it pretty well, but some days I’m just too exhausted from the fight.

Stop the Stigma

Please don’t take how the media portrays mental illness as the end all be all. Ask questions, learn about it, and support those suffering.  Offer help.  One of the best things you can say to someone when they share that they are suffering is “How can I help?”  They may turn you down but just asking will make a difference.

Help end the stigma!

Music Can Soothe the Soul & Mind

Music soothes the savage beast

A few months ago I started listening to personal development podcasts in the morning while getting ready. Before I used to listen to music but I decided this was a better use of my time. Lately I’ve been thinking that music has its importance too.
I’ve been struggling with my anxiety and confidence lately so the last few days I decided to listen to what I call my anthems in the morning. These are songs that I really connect with. They speak to me. I feel stronger after listening to them. I sing along with them, loudly (I can’t sing so I know it sounds terrible but I don’t care!)

My Anthems

These are the 4 that are on my “Anthem” playlist right now.
Let it Go (yes the one from Frozen) by Idina Menzel

The lyrics of this song resonated so strongly with me I cried in the middle of the movie theater. You can read more about that here.
Don’t Put Dirt on My Grave From the TV show Nashville

This one really hits home for me with my anxiety and helping my daughter fight her OCD. I keep getting stronger and if you push me I’ll push harder!

This time it’s goodbye trouble
I feel the light at the end of this tunnel
I get stronger with every step
Come Hell, come high water
You push on me I’m going to push back harder
I got a whole lot more than a little bit left
Oh, so don’t put dirt on my grave just yet
Oh, don’t put dirt on my grave just yet

Roar by Katy Perry

Things can hold me down but I’m always going to get back up because I’m a fighter!

You held me down, but I got up (hey!)
Already brushing off the dust
You hear my voice, your hear that sound
Like thunder, gonna shake your ground
You held me down, but I got up
Get ready ’cause I’ve had enough
I see it all, I see it now
I got the eye of the tiger, a fighter
Dancing through the fire
‘Cause I am the champion, and you’re gonna hear me roar
Louder, louder than a lion
‘Cause I am a champion, and you’re gonna hear me roar!

Fight Song by Rachel Platten

I’m taking back my life and proving that I’m going to be alright!

This is my fight song
Take back my life song
Prove I’m alright song
My power’s turned on
Starting right now I’ll be strong
I’ll play my fight song
And I don’t really care if nobody else believes
‘Cause I’ve still got a lot of fight left in me

They are my anthems. What about you? What song hits home for you?

Choices

I’m Human

I’ve been sharing a lot on Facebook lately about how I’ve been struggling with making the right choices.  Many might wonder,

“Why are you telling us this?”

“You’re the Coach!  You’re supposed to be perfect!”

Heck no!!  I’m HUMAN!  Everyone makes poor choices and falls off the healthy lifestyle wagon from time to time.  That’s called LIFE!

Not in it for the short term

not short term lifestyle change choices

If I was in this to just focus on losing weight this month or just doing this 30, 60, whatever day program then yeah I could probably be perfect for that time period.  But is that livable?  NO!  I’m in this for LIFE so I need to make it livable.  Things will come up in life where for whatever reason we can’t or just don’t want to, make the right choices.  And that’s OK!

 

Example

For example, yesterday we celebrated L’s birthday with her friends. There was pizza and cake. The stress and anxiety the party caused me led me to make very poor choices. Boy did my body feel it last night!! I’m not beating myself up for it, it’s life, I’m human. But I am moving on and today is a new day and back on track!

The important part of a healthy lifestyle is to make the right choices MOST of the time!  And to get right back on track after making some poor choices.  I love this saying

eat like crap smash phone choices

 

Just because you make one poor choice doesn’t mean you need to continue to make them.  The longer you take to get back on track they harder it will be.

Make the choice TODAY to be healthy!!

I’d love it if you took a moment to comment below with a healthy choice you made today!

What’s your why?

What’s your why?

Have you been asked that?  “What’s your why?”  Why are you trying to get/stay healthy and fit? What’s your motivation?

Before

I was always trying to get skinny.  I wanted to have that body society says we should have. Yes I needed to lose weight to be healthier but that wasn’t why I was doing it.  And more often than not, I wasn’t enjoying the process or getting good results.

Now

When I started using the Beachbody programs and products they talked about finding your why.  So I dug down deep and I found it.  I’m doing this because I need to be strong and to set a good example for my girls.

My Whys

I don’t want my girls to grow up with the weight problems I had.  I want them to be healthy. I don’t want them to get picked on or to stay strongmiss out on things because of their weight.  I remember many times missing out on something because of my weight or my knee problems (or using them as an excuse).  It’s not about them being skinny, it’s about them being healthy and happy.

I want, no need, to be strong both physically and mentally. With my own battles with mental illnesses and my daughter’s I need to be at my best to fight our demons.  In October 2016, I drove across several states with just my daughter to take her to an Intensive Anxiety/OCD Treatment program at Mayo Clinic (you can read about that here).  If I’d have had to do that in the past I couldn’t have.  I wasn’t strong enough.  I was worried about how we’d both handle it but we did better than I thought we could.  I know if I wasn’t feeling at my best things would have been a whole lot harder on us.

I’ve got a strong why now and now I enjoy the process of being healthy (most of the time!) and I get results!

What’s your WHY? Comment below and tell me! I’d love to hear from you!