I’ve done the  3 day, plant-based detox a few different times now and I can say honestly and truthfully, I feel a THOUSAND times better than I did before doing the cleanse.  So, I wanted to take the time to fill you all in on what the 3 Day Refresh is, how it works, and what you can expect from it.

As somebody who has been eating clean for a long time (9 years to be exact), I definitely have peaks and valleys just like everybody else. That’s why I also can say that I am thankful for this detox because of how it makes me feel, look, and changed my habits after doing the 3 days. I can be super disciplined and totally on top of my meal planning and workouts, but there are also times where I indulge in a little too many margaritas and sweets, and that is okay because I get right back to the healthy me!

Did you know that sugar is a HIGHLY addictive substance, and the more you eat of it the more you crave it!! The AHA suggests an added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.

When you stop eating sugar, there is definitely a period of a detox where it feels like you have the flu. I had the chills, aches and pains, I was mentally foggy and I had a headache, I was super tired all the time and I was IRRITABLE!! When you take out processed foods and replace it with fruits and veggies, whole foods and lean meats, about two weeks in you will start to notice how mentally clear you are and how good your body feels.

Some of us just need to draw a line in the sand and have a fresh start. That’s where the 3 Day Refresh comes in! This cleanse comes with a start guide, a program manual and maintenance guide, and then the supplements are compartmentalized into the 3 days of your cleanse. It is meant to break a plateau, help you get back on track, or start your weight loss. You’ll want to pick 3 days where you’re not going to be out and about or traveling. You are able to workout during the cleanse but if you find you are low on energy then you can do shorter or lower impact exercises like yoga or going for a walk.

It’s SUPER SIMPLE you guys! You wake up in the morning and drink 8-12 ounces of water first thing. Then within an hour of waking up you are going to drink your Shakeology (with WATER, not milk or a nondairy substitute!!). You are able to add fruit in there if you want – the guide that comes with the cleanse tells you what fruits and veggies you are allowed to eat during the 3 days of your cleanse. I also have a cup of green tea which is a natural antioxidant that staves off hunger.

Then midmorning you are going to have the Fiber Sweep. This always freaks people out but I promise it’s not as bad as you think!!! This sweep is full of whole foods and is going to gently and naturally get rid of waste in your body. You will NOT be running to the toilet every five minutes to poop, I promise! You’ll want to put this in a shaker cup with some water and shake the crap out of it so it’s no longer clumpy and then just chug it!

Lunch is a high protein, plant-based vanilla shake that they call the Vanilla Fresh. I usually make this as a shake and mix in a healthy fat (almond butter) and then a handful of berries and a handful of spinach. Blend it all up and you’ve got your lunch for the day. In the afternoon you can pick from the fruit, vegetable, or juice list. And then your dinner is another Vanilla fresh shake and you get to pick from the dinner recipes list. I had a spinach salad the first two nights and then I made the veggie stir fry. It’s not a huge amount of food, but it’s clean, sustainable energy that you are putting into your body while it gets rid of all the toxins.

The first day I felt great! Day two I felt fine until lunch and then I started to feel some of the detox flu symptoms. I was also pretty foggy on day three, but when I woke up on the fourth day and had my Shakeology I actually felt a thousand times better and now I’m back on track with my nutrition and exercise. All of my bloating is gone and I’ve lost 5 pounds.

I am more than happy to coach you through your own 3 Day Refresh and then help you work towards your health and fitness goals! If you are not currently working with a coach, you can sign up for a free Team Beachbody account here and you can also check out the link to purchase the 3 Day Refresh here.