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Beachbody’s 3 Day Refresh: My kickstart to 2019 fitness goals

I’m six months into a fitness lifestyle that has completely changed the way I think about working out, strength training, nutrition and just an active, overall healthy lifestyle in general. I’ve always loved hitting the gym, doing cardio and boosting my endorphins, but last September I decided to try something new and really dedicate myself to it and the process.

I began weightlifting with Beachbody’s Liift4 Program and it’s changed my life. Not only do I feel stronger inside and out, but I actually crave my workouts. I love the time I set aside for myself every day to focus on my health and I wake up looking forward to it. It’s amazing to push your body to new limits and see it adapt, train, tone and grow stronger.

Since starting Liift4 in September, I’ve completed about three rounds and have lost 18 pounds and over 20 inches. My endurance has grown and I’ve found myself loving running again and how good it feels to pump my muscles and set new goals.

Now at the beginning of 2019, I recently just got home from two big vacations. My family and I traveled to Florida for three weeks, came home to Minnesota for two and then I left to spend a week in California. My nutrition and workouts were great on vacation, but I definitely let myself enjoy a few cheat meals/desserts/drinks here and there (especially in LA… shoutout to Jon & Vinny’s for being my fav place to indulge). Coming home, I didn’t gain any weight but knew I needed something to get me on track and overcome a plateau, so I ordered a Beachbody 3 Day Refresh Kit.

I did the refresh Spring 2018 and lost four pounds and two inches on everything in three days. It jumpstarted my active year and helped me realize how much I was actually slacking on my nutrition, veggies and clean eating. From experience, I knew the program worked, so I wanted to do it again (and here on out will continue to do it quarterly).


This time, I did the refresh with a couple people on my fitness team–including my mom and sister. We had a great experience and awesome results! Here’s a breakdown of what the program is.

Daily you drink enough water to equate half your body weight in ounces. You also consume Shakeology, specially formulated Vanilla shakes, easy-to-prepare clean meals, healthy snacks and a fiber sweep drink. Think lots of veggies, fruit and healthy fats. Each item is designed to help you break the cycle of bad eating habits, lose a few pounds, support healthy digestion and dramatically improve the way you feel—without giving up food!

Most people ask — were you hungry? Tired? Crabby? How was the cleanse … really?

My no bs answer? It’s only three days and it isn’t bad. Your meals and drinks are scheduled out, so whenever you start to get hungry, it’s typically time to consume something. I felt satisfied throughout the day and the only time I experienced any hunger was late at night when I was getting ready for bed.

Last time I did the refresh I remember it being more of a struggle. I was tired and hungry, but prior to it I was not living as active or eating as healthy as I am now. This time around the process seemed more simple and easy, as the foods I had to consume were things I was already eating daily.

The program suggests little to no working out, so I did it over a weekend and rested. My body was a bit achy day two and three, but because I lift, it wasn’t something I wasn’t already used to. I had pretty good energy during the day, and when evening came, I found myself ready for bed by 10 p.m.

If it’s your first refresh, you might find it challenging, but regardless–it’s not too difficult. You’ll surprise yourself with the willpower you have to stay committed. It’s so good for you and you’ll feel lighter by the time you finish! Plus – you aren’t just refreshing on liquids, you get to eat too! Losing excess water weight and bloat is the reward, and it makes the bearable process so worth it.


I lost three pounds in three days and one inch on everything I measured. I’m currently in a one-month diet bet challenge where I committed to losing 4% of my body weight (six pounds) in four weeks and this refresh helped me reach my goal! I’m excited to go forward and use it to kickstart my 2019 fitness and nutrition goals.

Doing the refresh with other people was the best part! It was encouraging, motivating and exciting. My mom lost five pounds and my sister lost 2.4 pounds. For three days — it was awesome! We are looking forward to all the year holds while living an active lifestyle continuing to tone up and lose more.


  • Food prep! Make sure you have all your veggies, fruit and healthy fats ready. It helps to bag everything and have it accessible in the fridge so when it comes time to eat and you’re hungry, everything is prepared and you can enjoy!
  • Do it on the weekend. While I had a few things going on (my family went to a NHL game.. GO WILD!) doing it on a free weekend makes it easier to relax when/if needed.
  • Do it with friends or with a coach (like me) to encourage you! It’s more fun to do it with others or have someone you can reach out to and ask any questions!
  • Listen to your body! If you feel tired – rest. If you’re hungry – drink some tea or more water!
  • Take advantage of the list of free/low calories spices you can add to your food! I loved adding cinnamon to my vanilla shakes and adding other spices to my hummus and dinner recipes!


While the refresh is pretty straightforward and simple, doing your own version of it with protein shakes won’t get you the same, promised results. The vanilla shakes, Shakeology and fiber sweep are specifically designed to help you get the most out of your cleanse and everything in the Beachbody package is needed for a success refresh!


For more info, check out the 3-Day Refresh Complete Kit here. To order, send me a message on Instagram or leave a comment on this post! I’d love to cheer you on on this journey! If you have any questions – don’t hesitate to ask!







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