Spring Clean Your System - 3 Day Refresh Support Group

Feeling like it's time to do a little spring cleaning on your system? Have you been feeling or looking a little bloated? I have a solution for you. It is one that I was very nervous about in the past because I am not one to do cleanses or detoxes on my body. I eat clean, I exercise and I try to be very mindful of the foods I fuel my body with. However, I was in a slump awhile back and couldn't seem to get off of the plateau that I was on with my weight loss. I just wanted to drop a few quick pounds and feel less bloated so I decided to go for it.

Often I am asked what is the purpose of the refresh? It is to help you lose a few pounds, change your habits and make your body feel refreshed and in balance. The refresh takes 3 days to complete and you are on a 900 calorie a day intake. While this is not a calorie level that you would want to "live in" it is safe for a few days during the cleanse. The important part is to stay hydrated during the cleanse by drinking half of your weight in ounces each day. Exercise intensity levels during the cleanse is recommended to be low to moderate.

The cleanse can be bought as a challenge pack or just the 3 day packets. You need to drink Vegan Shakeology during the cleanse so if you do not have Shakeology, you will want to buy the challenge pack. If you already have Shakeology you would only need to purchase the 3 days worth of packs. The picture above shows the 3 days worth that I purchased since I already have my Shakeology. You can purchase the 3 Day Refresh Challenge pack thru my site if you would like to give it a try Click here to purchase.

Below is what my 3 day meal plan looking like when doing the refresh. The book that you get contains many choices but these are based on my preferences.

3 Day Refresh Meal Plan

900 calories per day

56 oz of water per day

Meal	Sunday	Monday	Tuesday
Upon Waking	8-10 oz glass of filtered water	8-10 oz glass of filtered water	8-10 oz glass of filtered water
Breakfast- within 1 hr of waking	Shakeology and 12 strawberries	Shakeology and 1 cup of cantaloupe	Shakeology and ⅔ cup of blueberries
Morning Tea - within 1 hr of breakfast	Lipton Blueberry Green Tea	Lipton Blueberry Green Tea	Lipton Blueberry Green Tea
Mid Morning - at least 1 hr after morning tea	Fiber Sweep Drink mixed with 8oz of water	Fiber Sweep Drink mixed with 8oz of water	Fiber Sweep Drink mixed with 8oz of water
Lunch at least 1 hr after fiber sweep	Vanilla Fresh Shake - blended in 10 oz of water with ½ banana 1 small red pepper and 2 tbsp of hummus	Vanilla Fresh Shake - blended in 10 oz of water 1 small red pepper and 2 tbsp of hummus 12 strawberries	Vanilla Fresh Shake - blended in 10 oz of water Steamed Broccoli and extra virgin olive oil 1 cup of cantaloupe
Afternoon Snack	Cucumber and Hummus	Cucumber and hummus	Red pepper and hummus
Afternoon Tea	Lipton White Peach Green Tea	Lipton White Peach Green Tea	Lipton White Peach Green Tea
Dinner	Vanilla Fresh Shake blended with 10 oz of water vanilla extract and cinnamon Coconut Steamed Veggies	Vanilla Fresh Shake blended with 10 oz of water vanilla extract and cinnamon Roasted Green Beans with almonds	Vanilla Fresh Shake blended with 10 oz of water vanilla extract and cinnamon Veggie Stir Fry
Evening Tea	Lipton Red Raspberry Green Tea	Lipton Red Raspberry Green Tea	Lipton Red Raspberry Green Tea

While results will of course vary, but I have seen great results from my clients and even myself when my husband and I did it together. Most drop between 4 - 7 lbs on average. Is is hard? Honestly, yes somewhat. All detoxes are. Do you feel better afterwards? YES much better than you had before. The first day and a half is always my most difficult because your body is going thru the "detox" feelings as it gets rid of the toxins that had been lurking. It is not the type of cleanse that is going to have you "running to the bathroom." That's always the number one question my clients have. 

Some often ask when is the best time to do one? I find it best either at the start or end of you doing a new workout program. It is also a great way to kick yourself off of a weight loss plateau. Other times clients use it before an event that they are attending - weddings, vacations, family pictures, etc. 

By day three you will not be feeling all that hungry and your energy levels will be up in comparison to day one. Day one is the hardest. Expect to be a little sleepy, have to pee a lot and be a tiny bit cranky because lets face it, it's a detox. It's not meant to be a ton of fun. It's meant to give you fast results and fast results are not easy. 

The important part is the post cleanse activities that you do. It's great to lose a bunch of weight quickly but in order to keep it off, it requires mindfulness on your part. You have to want to be willing to change your ways. After you finish, I can share with you some of my meal plans and tips to get you on track with your new clean eating habits. 

If you are interested in joining me next week, please send me fill out the application below or send me an email. S.Griffith27@gmail.com 

I will be in touch shortly to help you place your order and add you into the group. The group will be your accountability space to help get you thru those three days successfully! There will be others joining you so that you feel like you have a support group to get you thru. 

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August - Sending Summer Out With A Bang

Sending Summer Out With A Bang 

Every month I sit down and I decide my "game plan" of what type of monthly challenge group I want to run to help my new potential challengers accomplish new healthy living habits. Typically I run one group once a month but I have decided that since it is my last month off before school starts I am going to run three - YEP I said it - I am running three groups, Why? Because I want to end the summer with a bang and I want to start my upcoming school year knowing that I made a difference in a lot of lives this last month. So here is what I will be offering this month, I so hope you will consider joining me.

August 10th - August 14th I will offer a FREE clean eating group. This is for anyone who is not currently working with a beachbody coach for anyone who has already been a challenger of mine before and wants to get refocused on clean eating. In that group I will share many tips that I have picked up along my own journey towards living a life of clean eating. In addition to tips and ideas I will also be offering plenty of healthy breakfast, lunch and dinner recipes. I will also be sharing with you  a few of my weekly meal plans. Shakeology will not be required however participants are welcome to sign up for a week's supply of it of they wish to give it a try!

August 17th - Will be my 30 day challenge group. I am calling it Busy Women Find A Balance. This group is for the woman who laughs when I suggest starting a new fitness and eating program for fall. Your thinking yeah right honey you should see my calendar and what I am up against for fall, there is no way. The last thing you think you have time for is yourself and something new. I want to challenge you to give it a try anyways. Some of you are getting into new habits and routines for your children why don't you do the same for yourself. I will be right there with you in the trenches as I take on the start of a new school year for myself and my family. I will be coaching you along when it comes to sticking with exercise and clean eating but I will also share my dirty little secrets of a busy working woman. All my secrets that help me keep my head above water I will share with you. I will also be working on some easy meal plans with healthy quick dinner recipes. In addition I will throw in a little bit of healthy lunch box ideas and stress busters. It really will be an overall wellness group both physical and mental. Something that you can't afford not to try. Your health is the most important thing you can invest in. The other stuff really doesn't matter all that much if you don't have your health so let me teach you how to make yourself a priority again.

August 24th - August 26th - 3 Day Refresh Group
This group is for those who are not ready to commit to being in a month long challenge group but still want a kick in the butt and be able drop a quick 5 - 8 lbs. The 3 day refresh program is meant to help get you back on track if your eating habits have been off. Of course I recommend that you stay on track after you finish the program and work on keeping some great eating habits. But if you need a quick fix, this will be your best option. I was amazed with my own results when I did and it with my husbands when he did it was well.

Please fill out the application below and let me know which group you are interested in being a part of! I will be in touch shortly.

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3 Day Refresh Results- I Survived... Sort Of!

You Can Do Anything You Put Your Mind To 

Last July when the 3 Day Refresh came out I ordered it as soon as it was available but I couldn't stomach the first fiber sweep so I ended up giving it to one of my clients to do. I was dissapointed in myself for now following thru but never tried it again. Then shortly after we got home from Mexico my husband decided he wanted to do it and he knocked it out of the park. He lost almost 7 lbs and you could really tell. He made it look easy so I decided I wanted a redo and ordered it.

Lucky for me I recruited many of my friends, clients and coaches to do it with me so I was not alone in the challenge. Trust me you want a buddy so that someone else knows how your feeling! I put my game face on Monday morning. Took me before pictures (realized I needed it more than I thought) and went all in. 

The day started out with my typical Shakeology and fruit then I had a fiber sweep at 9:00 am and some green tea about an hour later.

My biggest fear about the refresh!

Lunch was peppers and hummus. Let me just say a pepper never tasted so good that day! I was so excited to eat! In addition to the peppers and hummus I got to have a shake called Vanilla fresh with fruit in it. I was surprised how full I felt after eating the two.

One thing that surprised me and many of the others who did it with me is how MUCH WE HAD TO PEE!!! Sorry TMI I know but it was crazy! Almost every 30 minutes all day long! The other question I get is did it make you have to go to "the bathroom" a lot. The answer is no it's not that kind of cleanse.

After lunch I had a meeting that was catered with subs, soup, cookies, and chips. The struggle was real turning down all of that food. I stuck with water and used all the willpower I had.

Later I had broccoli with coconut oil for an afternoon snack and dinner was another vanilla fresh shake along with 12 (yep only 12) green beans. The same thing seemed to happen after dinner - I was full.

I will say that day one was a bit exhausting as I was in the process of detoxing from caffeine and sugar. I was grumpy, sleepy and my head hurt. (Sounds like a fun huh) ;) My best friend did it with me and over the last 3 days we had many conversations about how we were feeling! It was so helpful to have her do it along with me because I may have quit otherwise.

Day 2 I was still struggling with the headache and fatigue when I woke up so I decided not to workout my body was asking for a break. I was a little more motivated when I woke up because I had already lost 2 lbs.

My morning brought with me more temptations because my first period class had an end of the school year celebration. Lots of breakfast casseroles and sweets but I held my own. I stuck to my Shakeology.

I did great thru out the day but I found myself loosing steam when I got home that day. My advice is to do this when you are super busy so the time passes by faster. When I was making dinner I had to make chicken for my son and I ended up caving and using 8 pieces on my spinach salad I made for myself. It felt good to get some protein in me. I was so mad for cheating but it made me feel 100 times better.

That night I also caved to a handful of my sons Annie's Cheddar Bunnies. Those damn things were screaming at me to eat them. My head was slipping slowing out of the game.

I woke up on day 3 determined to make the day better than the day before and I did. In fact day 3 was much easier than all of the others. I was no longer hungry like I was the day before and my headache was gone! The end of the day brought more temptations since I had to go to Wegman's to buy food for a luncheon I was going to tomorrow and then my son asked for a cake pop from Starbucks. I said yes and didn't get anything for myself. It was the icing on the cake - I was spent so I caved and ate some of the dinner I got for my husband from Wegmans. It tasted amazing and I am was ready to be done.

I woke up this morning feeling amazing! No cravings for a coffee, lots of energy and a loss of 3.5 lbs. I look less bloated which was what I was going for. At my weight and where I am it is very hard to even drop a pound so I am happy with my results. On days 1 and 2 I would have told you this refresh was a bad idea but today I am feeling really glad that I did it.

My best friend who did it along with me lost 3 lbs and also 8 inches. I was sooooo glad to have had her and am so proud of her hard work. 8 inches in 3 days is a really big deal!!!!

Looking back on the last three days I will say I am glad I did it and I will also say it brought a lot of awareness to me about the foods I was putting into my body. I also realized I like to snack more than I realize simply out of bored and this helped me step back from that. I won't sugar coat it and say it's easy because it's not. It was hard but I wanted to prove to myself I did it. It is a great starting point for someone who is trying to regain control of their eating habits and then continue into new ways. It's not a quick fix - after the refresh is over you have to focus on clean eating. If you go thru all of it and just start eating crap again it won't be worth your efforts.

If you would like to join me in my upcoming challenge group to help you focus on dropping pounds and feeling better please fill out the application below and I will be in touch.

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3 Day Refresh Results

He Survived.... My Hubby's Take On The 3 Day Refresh 

I love my husband, like A LOT but he makes me crazy when it comes to what he eats. He has gotten better by a long shot since I started our families clean eating journey but he still won't let go of white bread and likes his occasional Pepsi. He goes thru phases where he does really great but them falls off the wagon. I tease him that he is my most difficult challenger, but you see when it comes to your health nobody can want it for you. You have to be the one who wants to change. I cannot force him to do it. He decided that he wanted to give the 3 day refresh a try to see if he could do it. I won't lie, I really didn't think he would stick with it but I ordered it for him anyways.

Upon getting it and him realizing he would have to be a vegetarian for three days I figured he was going to change his mind, BUT he said he would do it. I was also worried because he lives off of Crystal Light (makes me crazy) and does not drink plain water. I told him if he was going to do it he had to be all in so no Crystal Light and no cheating. He had to drink half of his weight in ounces of water each day. He was also able to drink green tea. Last Sunday night we prepped for him to do day one on Monday. His meals consisted of the following listed below:

Day 1
Greenberry Shakeology & Banana - Breakfast
Fiber Sweep - Mid morning
Peppers & Hummus with the Vanilla Fresh Shake -Lunch
More Peppers and Hummus - Afternoon snack
Spinach Salad with peppers, onions and tomatoes & Vanilla Fresh Shake - Dinner

Day 2
Chocolate Shakeology & Banana - Breakfast
Fiber Sweep - Mid morning
Peppers & Hummus with the Vanilla Fresh Shake -Lunch
More Peppers and Hummus - Afternoon snack
Steamed veggies with coconut oil & Vanilla Fresh Shake - Dinner

Day 3
Chocolate Shakeology & Greenery - Breakfast
Fiber Sweep - Mid morning
Peppers & Hummus with the Vanilla Fresh Shake -Lunch
More Peppers and Hummus - Afternoon snack
Spinach Salad with peppers, onions and tomatoes & Vanilla Fresh Shake - Dinner

He kept his meals simple because he is not a huge veggie fan so he didn't want many of the options fro the list. The fiber sweep he said needed to be taken down like a shot - quickly because it got thick the longer it sat. He was totally fine on day one and I even tempted him with a pizza that first night. Not on purpose but the timing of when it would be ready and when he was home from work kinda met up. He was okay though!

Homemade pizza for me and salad for him and the vanilla fresh shake! 

The second day, I noticed he was sleepy and kinda cranky for real food that night, but that is kinda normal for a cleanse. Green tea was helpful that night to help with cravings. He went to bed early that night.

Day three he took like a champ and said he was used to it. At work he even had to go pick up lunch for everyone but didn't even cave. I was pretty impressed.

I know you probably are wondering if he had to go to the bathroom a lot since some people think thats what a cleanse does but he did not. I know TMI but it's a question most people ask me about this.

He started out at 151.2 lbs and ended at 144.4 and that was actually the day after the cleanse. I was busy the morning after and didn't get a change to take his afters or his weight. He lost a total of 6.8 lbs. I was thinking on 6.4 when I made the picture so it's actually a little more than the picture says.

When I asked if he would do it ever again he said sure because it really was not all that bad! He was also very surprised that he lost that much weight in just three days!

If you are interested in learning more about the 3 day refresh or any other programs to help you lose weight please fill out the application below. 

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Call To Action Time

Call To Action Time - July Challenge Groups Forming 

Once every month I give my call to action shout out and this is the time for anyone who has been thinking about giving a challenge group a try a chance to step up to the plate and join in on the fun. I take applicants at the beginning of the month and will put them into the following challenge groups based on their goals and plans for the future.

July 7th - Piyo Test Group - These challengers are going to be lucky enough to be doing PiYo with me as I give the program a try for the first time. These challengers are going to follow the 60 day program in its entirety and follow the nutrition guide as well as the workout schedule. These challengers will be my poster children for PiYo! I am especially interested in having some pregnant women in the group as well as those who have been restricted to exercise in the past because of injury. If you want to be one of the first I have coached with PiYo this is your call to action. Check out the page on PiYo to learn more about the program. 

July 21st - This challenge group will be for anyone looking to learn more about clean eating and exercise. Many challengers will be doing the 21 day fix but I will also take those interested in other programs. This group will last for 30 days - it will be quick, simple and guaranteed to work as long as you do your part! 

July 28th - This will be my first 30 day clean eating group that I will have hosted. This is for those who are looking to learn about clean eating but do not have the time or are not ready for the exercise piece. Research shows that weight loss is 80/20 - 80% nutrition and 20% exercise so why not focus on your nutrition first if this is where you want to start. I will teach you how to meal plan, we will discuss clean eating and teach you how to become better at it as well as share many clean recipes and meal plans. This group will kick off with you doing the 3 day refresh to jump start your system then we will eat clean and drink Shakeology for 30 days. After those 30 days are up we will talk about a plan for how you want to approach your weight loss goals moving forward. 

 In the group I will teach you about clean eating, motivate you daily, post recipes, and support you as you change your lifestyle. This accountability piece is what many of you are missing. Many of us need someone to check in on us daily and see how things are going and to support you when you veer off the path. It happens - we are human but if you have someone to help you will meet your goals much faster.

If you have been watching my posts and considering giving this a try or maybe even have told me no in the past. Now is your time to say yes to this. Say yes to getting your life back on track and feeling good about yourself. This time is now not tomorrow or a month from now it's today because tomorrow is not promised. Join me, you will not regret it! 

Email me to reserve your spot and let me know what challenge group you are interested in: S.Griffith27@gmail.com