Hey guys! I recently became a Beachbody Coach after falling in love with Shakeology and the workout programs. So I decided to try the 3 Day Refresh Program. Here is my honest review of the program.
If you are not familiar with the program this is an awesome video.
I have to be honest I was very nervous to try this refresh. I am not a cleanse type of person and I am very active at work and I teach fitness classes so I thought that 900-1000 calories would be too low for me. Most people I have talked to say if you feel hungry or light headed just add in another serving of fruit or veggies. I thought I would share a recap of how the refresh went and whether I would do this again or not.
Day 1 Recap
I wasn’t as hungry as I thought I would be except for the morning. I think this was because I did a moderate workout. As for my tummy I did feel a bit bloated after drinking my vanilla refresh shake, but I kinda expected that since this a detox after all. I did not opt to get rid of coffee. That would not be good for my students, my family or friends! I did just have black coffee and I usually have cream. I will stick to 1-2 cups of black coffee each day. After dinner my tummy was a bit off and gassy (TMI I know) again but I expected that a little.
Day 1 Meal Plan
Black Coffee (pre workout) with collagen peptides
Chocolate Shakeology with ½ banana blended in ½ cup of unsweetened almond milk, water and crushed ice.
I usually eat a HUGE breakfast so I was starting to feel a little bit hungry about 1.5 hours after my breakfast shake. I drank a lot of water.
Snack: Fiber Sweep
This wasn’t as bad as I thought it would be but I drank it really fast. The texture is really funky. The taste was ok.
Vanilla Fresh with 12 Strawberries (noon)
Baby Carrots and 1TBS Almond Butter (ate at 10:30 am)
I was actually feeling hungry around 10:30 am, so I ate my carrots and almond butter early. I added a little more almond butter to keep me satisfied.
The vanilla refresh tasted ok, not the best! I did add in some strawberries and blended it. It does have a strange texture to it, but not bad.
Bell Peppers and 2 TBS hummus
1 Cup Butternut Squash Soup: This is not on the menu or recipes, but I had some leftover and so I added it in. It is basically squash, carrots, green apple, and broth, so I feel that it is ok while doing this program.
Vanilla Refresh: I used this more of a dessert after dinner. I added a little bit of almond extract, cinnamon and nutmeg to spice it up a bit.
Day 2 Recap
I woke up with a bad headache and my stomach was growling. I usually drink coffee and have an energy ball before my workout. Luckily, my boot camp class that I teach was cancelled this morning due to all the snow or I would have been struggling a bit. I did do the Hammer and Chisel total body workout and walked this morning. I had a cup of black coffee and a small piece of banana before my workout. This totally helped my headache. I also drank a bottle of water. I did not feel as hungry as day one, so that was good. I was pretty full after my veggies and broth dinner so I decided to drink the vanilla refresh later. After dinner I did feel a bit bloated and gassy again. I do feel like I have been sleeping well too.
Day 2 Meal Plan
Vanilla Shakeology with ½ cup unsweetened almond milk, ½ banana, and 1 teaspoon almond butter. I added the almond butter to hopefully help me feel fuller and not as hungry as I was yesterday.
Vanilla Refresh (I added a pinch of cinnamon, ginger and pumpkin pie spice) Blended with Ice
Baby Carrots (1 serving) and 1 TBS Almond Butter
Bell Peppers and 2 TBS Hummus
1 Cup Vegetable Broth
1 Cup Broccoli, Cauliflower Mix
½ Cup Green Beans
Vanilla Fresh, Lemon Juice, and Stevia (about 1 hour after dinner)
Day 3 Recap
I did not wake up with a headache or starving on Day 3!!!! I was already scheduled to do a cycle workout so I had a cup of black coffee and ½ of a banana because I knew the workout would be harder than what is recommended on this program. My digestion is a little off. I did hear from others that constipation is typical for some people. So if you do experience it I think that is normal. I was a little hangry on Day 3 in the evening, I mostly think because I was out later than normal and I am usually in bed early. So I got hungry. However, if I was in bed I would have been fine.
Day 3 Meal Plan
Pre Workout Black Coffee with ½ Banana
Chocolate Shakeology, ½ Banana, ½ cup Almond Milk and 1 TSP Natural Peanut Butter (almond butter is better)
Vanilla Refresh, Blended with Ice, 1 Cup Spinach and a dash of Cinnamon
Small Pear and 1 TBS Almond Butter
Roasted Plantains (I don’t think these are on the plan) OOPS
Vanilla Refresh Blended with Ice and Water (drank post dinner)
Coconut Steamed Veggies
Small Roma Tomato with Chopped Cilantro mixed in
Everyday I drank a ton of warm water, regular water, and some tea. I did not opt to drink any green juice, I would rather eat my fruit I think it fills me up more. The first day I blended my strawberries into my vanilla refresh, but I think it’s better to eat the fruit as a side.
I am just giving you an update on how I felt on the morning after I finished my 3 Day Refresh. I was down 2 pounds and my stomach was flatter than usual. I tried to run intervals on the treadmill but my body was tired and I just didn’t have the energy to push myself. I think this was due to being hungry the night before and the lower than normal calories. I was glad to be able to eat my eggs and turkey bacon for breakfast too and have a splash of cream in my coffee!
Final Review of the Beachbody 3 Day Refresh
This program is designed to be a low calorie program (900-1000) however with my job as a fitness instructor and an active full time teacher I did not feel I would be able to make it on that number. So I did increase my calories a bit by adding in almond milk and more fruit/veggies. However, if you are not super active or choose to take the 3 days off from working out I would adhere to the suggested meal plan.
I think this is a great program for those just starting a weight loss plan, anyone addicted to sugar, or fast food. If you are just needing to clean up your diet this may not be necessary and you may just need to add in Shakeology.
I did not do this program to lose weight. I wanted to do it to get a new start to the New Year after all the holiday treats and wine. This is my first time doing this program so I wanted to experience it as a coach as well. I actually lost 2 pounds, but like I said before weight loss was not a goal for me.
Overall I wasn’t super hungry and I do think that it is important that if you are hungry or get light headed you need to listen to your body and increase your calories a little by adding in an extra veggie, fruit or some almond milk to your shakes.
Would I do this 3 Day Refresh again? Right now I would say yes, especially after a holiday or a vacation to help get myself back on track. I do think the calorie requirement is really low if you are active, but like I said before it’s best to listen to your body.
What I learned the most is that I really need to pay attention to drinking a ton of water, eating more vegetables (especially fiber rich), and that I do need protein in my diet (meat)!
If you have any questions about your 3 Day Refresh please contact me. Or if you would like to try this program for yourself you can order it here: